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Exercise and diet are often hailed as the cornerstones of a healthy lifestyle, but improving your sleep can offer even greater benefits. Despite spending about a third of our lives sleeping, many of us struggle to get it right. That’s where Dr. Sophie Bostock, known as The Sleep Scientist, steps in to help.
“The benefits people will quickly notice from a good night’s sleep include improved mood, positivity, and the ability to regulate emotions,” explains Dr. Bostock. “Another benefit is self-control, or the ability to follow through on your goals. That’s why, if you’re trying to improve your life and health, sleep is a great place to start.”
Here are Dr. Bostock’s top tips for supercharging your sleep:
1. Establish a Regular Routine
Dr. Bostock emphasizes the importance of regularity in your sleep schedule, which plays a major role in its effectiveness. “Circadian rhythms, our internal body clocks, are wired into every cell in the body and operate on a 24-hour cycle,” she explains. Consistency helps align these rhythms, leading to better overall health. Irregular sleep patterns can create stress on the body, resulting in fatigue and increased risk of physical and mental health issues.
2. Prioritize Light Exposure
Even if you can’t establish a regular routine, giving yourself consistent signals to keep your body clocks aligned is crucial. “The most powerful signal to your body clock is light,” says Dr. Bostock. She recommends getting plenty of natural light, especially in the morning, to help set your internal clock. Taking breaks outside and setting your workspace near a window can also be beneficial.
3. Leave Time Between Dinner and Bed
Eating late at night can disrupt your sleep by signaling to your body that it’s still daytime. Dr. Bostock advises leaving at least two to three hours between your final meal and bedtime to allow your body to properly metabolize food and prepare for sleep.
4. Rise and Shine
Early birds and night owls alike can benefit from waking up with the sun. Dr. Bostock cites research showing that early risers tend to have better mental health. She suggests that night owls shift their routine by getting bright light exposure in the morning, eating breakfast, and getting moving to help align their circadian rhythms.
5. Be Intuitive
If you feel sleepy throughout the day, it might indicate that you’re not getting enough quality sleep. Dr. Bostock recommends experimenting with your sleep schedule during a vacation by going to bed when you’re tired and not setting an alarm. This can help you discover your natural sleep needs.
6. Establish a Pre-Bed Routine
Stress can significantly impact your sleep, but a good pre-bed routine can help. “Most of us have heard of fight or flight, our response to acute stress,” says Dr. Bostock. Modern stressors, such as work pressures, can keep us awake and prevent deep sleep. A predictable bedtime routine can help calm the brain and prepare it for rest.
7. Destress Before Bedtime
To switch off the stress response, Dr. Bostock recommends a debriefing process throughout the day. This can involve talking to family and friends, journaling, mindfulness, or simply writing a to-do list. “Reflect on each thought, express it, then move on,” she advises. This can help clear your mind and make it easier to transition to sleep.
By incorporating these seven tips into your routine, you can improve your sleep, boost your mood, and enhance your self-control, setting yourself on a path to better overall health.
