How to Get a Better Night’s Sleep

On a cold, dark day during the winter of 1787, Levi Hutchins stared at the shelves in his clockmaking shop in Concord, New Hampshire, consumed with frustration.

Hutchins had a problem that he was determined to solve.

An especially conscientious 26-year-old, Levi had proscribed himself a “firm rule” of arriving at his shop early each morning, which meant rising at 4 am. However, given the absence of sunlight during New England winters, Levi often overslept, breaking his rule and consequently spending the remainder of the day exasperated and irritable at his lack of self-discipline.

As he gazed at his shelves of clocks, frustration met inspiration, and an idea formed: a clock that would sound an alarm at a predetermined hour. Soon after, Levi accomplished his mission: a rudimentary alarm clock permanently set to 4 am. 

Sadly, his invention did not prove lucrative, probably because his customers wanted more flexibility in their devices even back then, and Levi’s alarm clocks could only wake their owners at one specific, predetermined time (it didn’t have to be 4 am, but we can only guess what he thought of those who slept until 7 am).

The thing is, commercial success or not, Hutchins was on to something with his “firm rule.” After studying how and why we sleep since the 1930s, scientists now have much evidence to confirm that a regular sleep schedule is the most important thing we can do to improve the quality of our sleep.

In fact, in a large recent study researchers found that people who went to bed at different times and slept varying amounts each night were more likely to have hardened arteries than those with more regular sleep patterns. Other research has linked irregular sleeping patterns to a greater risk of mood disorders, high cholesterol, and hypertension.

Scientists have confirmed that the majority of adults require 7-9 hours of sleep each night but over a third of American adults report getting less than 7 hours per night. Lack of sleep leads to decreases in all types of performance, premature aging, weight gain, and deadly accidents.

In addition, while many people attempt to “catch up” on sleep by napping during the day or sleeping in on weekends, it is now known that the best quality sleep is achieved during the night. This is because optimal melatonin production happens when it is dark. It’s worth noting that despite its reputation, melatonin as a supplement has only been proven effective in helping people sleep when circadian rhythms are disrupted by crossing time zones and in people over 60 years old. Similarly, magnesium has been found ineffective as a sleep aid, except in people over 65 years old.

Why Consistency Is The Key To Good Sleep

Experts recommend consistent bedtime and wake-up times because sleep is part of a cycle that begins each day when we wake.

From the moment we open our eyes, adenosine, a neurotransmitter, starts building up inside our bodies, gradually increasing until it, along with several other signals, like natural melatonin production and the sun setting, tell the body that it’s time to sleep.

Going to bed at the same time each night and waking at the same time the next day help the body correctly regulate its circadian rhythm and produce better quality sleep.

Start With Your Wake Time

The realities of many people’s lives mean that going to bed at the same time every night is difficult, but waking at the same time each day is typically within our control.

It may seem counterintuitive, but controlling the time you wake up will also help you fall asleep more readily at night.

This is because once a regular waking time is established, your body will seek to fall asleep at the same time each night – as long as you do not block or inhibit its natural cycle by napping, eating, or using devices or stimulants too late in the day.

Give Yourself A Morning Treat

Experts advise that we should get out of bed as soon as we wake, so that the body immediately begins its natural cycle. But in order to forfeit cozy time under the covers, most of us need an incentive!

Whether it’s an extra sugary cup of tea, hot chocolate, or coffee, a leisurely bath or shower; reading, stretching, exercising, journalling, or playing your favorite music; find something that you love to do, only takes a few minutes, and will cause you to exit your bed happily.

Turn Your Face To the Sun

Our circadian rhythm works better if we are exposed to sunlight within the first 30 – 60 minutes of waking. Any sunlight is good sunlight: even on cloudy or overcast days. You do not necessarily need to go outside – natural light through an east-facing window also works.

Here are some rules of thumb as to how much light to get each day: on bright, sunny days, 10 minutes of natural sunlight exposure is enough; on cloudy days it is ideal to get 20 minutes. When it’s very overcast, you need 30-60 minutes of natural light exposure.

If you wake up before the sun is out, turn on artificial lights, and then go outside once the sun rises. If you live in a place with very minimal light, consider an artificial daytime simulator source.

Don’t Consume Caffeine In The Afternoon

Caffeine is a stimulant that keeps us awake because it acts as an adenosine blocker, stopping the naturally occurring process of sleepiness.

Most people need to stop consuming caffeine 8-10 hours before their sleep time: so if you want to go to sleep at 10:30 pm, you would ideally stop consuming caffeine (including tea, sodas, and chocolate) by 12:30 pm, and at the absolute latest, 2:30 pm.

There are individuals who can handle some caffeine later in the day. If you are falling asleep and staying asleep while still drinking caffeine in the afternoon or evening, you may be one of those people.

For anyone who would like a better night’s sleep, the best way to shift your caffeine consumption earlier, while not dramatically impacting your energy levels, is to do it gradually: starting with 10-15 minutes per day. So instead of drinking a coffee at 3 pm, you move it to 2:45 pm on day one; 2:30 pm on day two, and so on, until your last caffeine intake is either before 12:30, or your sleep improves, whichever comes first.

Limit Daytime Naps

Studies have shown that napping for too long or too late in the afternoon will disrupt the body’s rhythm and make it more difficult to fall asleep and stay asleep at night.

If you are having trouble sleeping, eliminate naps.

Do Not Drink Alcohol – Or At Least Not Close To Bedtime

Experts are adamant that any alcohol consumption negatively impacts the length and quality of sleep, which is bad news for those of us who enjoy a cocktail or glass of wine.

Studies show that while alcohol may help you fall asleep, it has repeatedly been proven to negatively affect both REM and deep sleep.

If you are going to drink, the ideal scenario is to stop drinking alcohol 2-3 hours before you plan to go to sleep.

Don’t Eat, Smoke, or Exercise Within 2-3 Hours Of Bedtime

Our bodies need time to naturally wind down and prepare for sleep. Digestion, and the hormones produced during exercise, keep the body awake and alert.

Nicotine is also a mild stimulant and can keep you awake if used within 2-3 hours of bedtime.

Golden Hour Is Good

Absorbing natural sunlight during the last hour before the sun sets each day helps our circadian rhythm begin to prepare for sleep.

Going outside, or turning your face to a west-facing window, even if it’s cloudy, for 10-30 minutes in the afternoon, is ideal.

Temperature Matters

Our body temperature drops as we fall asleep, which stimulates melatonin.

The ideal temperature for sleeping is cool: 65 degrees F / 18 degrees C.

Warm up with extra layers of bedding that can be adjusted throughout the night.

An excellent pre-bedtime routine includes taking a hot bath or shower, so that natural melatonin is produced.

Put on A Pair of Socks!

It has been scientifically proven that wearing socks to bed will help you fall asleep faster, and stay asleep for longer.

Keep Your Bedroom As Cavelike As Possible

Because melatonin production is optimized in the dark, your bedroom should be as dark as possible. Close all shades and curtains at bedtime, and invest in black-out lining if you need it.

If you live in a noisy place, use a noise-canceling machine or fan.

Remove All Devices

The blue light emitted from screens inhibits sleep by suppressing melatonin production.

In addition to removing all phones, laptops, iPads, televisions, and any other devices that emit blue light from the bedroom, experts recommend that we stop looking at screens one hour before you want to sleep.

It may go without saying given the above, but…

Never Use Your Phone As An Alarm  

Awakening in the night to scroll through social media and / or read e-mails will impede your ability to quickly return to sleep.

Aside from a regular alarm clock, other solutions are the alarms built into wearable devices like the Apple Watch and Fitbit.

Ideally, Sleep Alone!

As much as we may love our spouses, partners, children, and pets, studies have repeatedly proven that the best quality sleep is achieved when people sleep alone.

Waking In The Night Is Normal

Most people will experience short periods of insomnia at various periods.

Waking up during the night is normal and impossible to avoid. While illness, hormonal changes, and aging all can cause insomnia, and scientists continue to study this, chronic insomnia is now mostly thought to be caused by emotional strain and stress.

Interestingly, for occasional insomnia, studies have found that the age-old advice to “count sheep” to get back to sleep does not work. What has been proven to work? Writing down everything that’s causing you stress or anxiety before you go to sleep in a “worry journal.”