Early to bed, early to rise. But let’s face it: most of the time, we don’t manage to get to bed early. We’re often too busy scrolling through TikTok, binge-watching YouTube, or catching up on movies that we missed.
Gone are the days when seven hours of sleep were a thing, especially among youth. Kids might still get their full eight hours—if they can stay away from their iPads.
Sleep is crucial for our eyes, brain, and body because it’s a fundamental part of life. A good night’s sleep recharges us, leaving us refreshed and alert in the morning 1. Without enough rest, we end up feeling tired and irritable.
So, what can you do to ensure you get the quality rest you need? In this article, we’ll look at practical sleep hacks that can help you reclaim your rest.
Ideal Sleep Duration by Age Group (according to the National Institutes of Health (2018)):
| Age Group | Recommended Duration |
| Preschoolers (3–5 years) | 10–13 hours |
| Children (6–13 years) | 9–11 hours |
| Teenagers (14–17 years) | 8–10 hours |
| Young adults (18–25 years) | 7–9 hours |
| Adults (26–64 years) | 7–9 hours |
| Older adults (65+ years) | 7–8 hours |
Now that you know how many hours of sleep you should be getting based on scientific evidence, let’s try these hacks to improve your sleep schedule gradually.
1. Have a consistent sleep schedule.
One way to get a good night’s sleep is to follow a consistent sleep schedule. According to Mayo Clinic, it’s essential to retire to bed and wake up at the same time every day. This helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.
I know how tough this can be—I struggled with my sleep routine until I committed to a regular schedule. The key is to go to bed early so you can settle in before falling asleep. Since it usually takes about 10 to 20 minutes 2 to fall asleep, getting to bed earlier gives you more time to relax and benefit fully from your planned sleep.
However, even the most ideal schedule won’t help if your pre-bedtime habits aren’t in order. Using your phone before bed, watching movies, or having caffeine and alcohol nearby can all disrupt your sleep. To truly improve your sleeping patterns, we need to address these habits first.
2. Limit your screen time before bed.
The first habit to tackle for a better sleep schedule is limiting screen time before bed. Nowadays, many of us stay up late scrolling through TikTok or watching videos, which makes it difficult to sleep. This problem is so common that TikTok even created reminders to encourage users to take a break.
Research shows that screens from smartphones, computers, and other devices emit blue light, which disrupts melatonin production, the hormone that helps you sleep. When melatonin is affected, it becomes harder to fall asleep. This is why you may still have trouble sleeping even after you finally go to bed.
To avoid this, try turning off your electronic devices an hour or two before bedtime. If you’re not sleepy yet, read a physical book or listen to calming music—but not with earbuds, as you don’t want to fall asleep with them in your ears.
I find listening to calm rain helpful. So when I have trouble sleeping, I play rain sounds on YouTube at a low volume and leave it on my bedside table until I drift off. Find what works best for you—whether it’s calming music, white noise, nature sounds, or an audiobook—and let it guide you to the restful sleep you need.
3. Keep your sleeping environment cool and dark.
Once you’ve limited your screen time, it’s time to focus on your sleeping environment. We all have a circadian rhythm known as our internal clock, which dictates when to fall asleep and wake up 3. That’s why you tend to wake up subconsciously when daylight slips through the curtains—it disrupts your body’s melatonin production, causing you to wake up.
To avoid this, make sure your room is as dark as possible when you’re ready to sleep. Start by drawing your curtains fully closed to block unwanted light. If regular curtains don’t do the job, investing in blackout curtains will ensure no light sneaks in. Even smaller sources of light, like from the hallway, can interfere with your rest, so it’s advisable to turn off any nearby lights as well. If total darkness feels uncomfortable, consider wearing an eye mask for a gentler solution—but make sure it stays on through the night to help you sleep undisturbed.
In addition to keeping the room dark, temperature plays a huge role in sleep quality. Your bedroom should be cool and comfortable. When it’s too hot, turn on a fan or crack open a window; if it’s too cold, grab a warm blanket or turn on a heater. Finding the right temperature ensures that your sleep won’t be interrupted.
4. Invest in a comfortable mattress and pillows
Beyond blackout curtains, your bed and pillows play a huge role in sleep quality. The mattress should be firm enough to support your back but also soft enough to keep you cosy 4. It’s also helpful to choose one that offers proper support, especially if you experience back pain or have a larger body type 5. Innerspring and latex mattresses are suitable options, as they typically provide both comfort and support while using fewer chemicals than memory foam.
When it comes to pillows, choose one that supports your neck and keeps it aligned while still being soft enough for comfort. Additionally, if your pillow doesn’t spring back when folded, it’s time to replace it. Experts recommend changing your pillow every 18 months to avoid dust mites, infections, or skin reactions.
Lastly, always wash your bedsheets and pillowcases regularly, preferably every two weeks, to maintain cleanliness and hygiene 6.
5. Limit stimulants and alcohol before bed
To improve your sleep quality, avoid drinking stimulants like caffeine and alcohol close to bedtime. Caffeine can make it more difficult to fall asleep by causing anxiety, whereas alcohol might help you nod off at first but might disrupt your sleep later in the night 7. This is because alcohol reduces the critical REM stage, leading to lighter, more fragmented sleep.
Ideally, these stimulants should be consumed in minimal quantities at least 2-3 hours before bedtime. — Sleep Foundation
I have also noticed a huge positive difference in my sleep since cutting out caffeine in the evenings. If beer, coffee, or other stimulants are part of your nightly ritual, stopping them a few hours before bed could make all the difference.
6. Avoid exercising directly before bedtime
Exercise can greatly improve sleep quality by reducing stress and helping you feel more relaxed, allowing you to fall asleep faster and enter a deeper sleep. Since I’ve incorporated regular workouts into my routine, my sleep has never been better.
However, timing is key. Some people find that exercising right before bed keeps them too energised, so if that’s the case, consider doing it earlier. For optimal results, moderate-intensity exercise should be done roughly 1 to 2 hours before bed. This gives your body enough time to cool down and relax. But don’t worry if you don’t usually exercise early—research shows that working out at any time of the day can still positively affect your sleep.
For exercise ideas, check out: 5 Most Underrated Unusual Exercises You Need To Know 2024
7. Avoid heavy meals near bedtime
There used to be a common belief that eating before bed could lead to weight gain, but recent studies have debunked such a myth. Research now suggests that a light snack before bed can stabilise your blood sugar, curb cravings, and promote better sleep. However, eating 2 to 4 hours before bedtime is recommended to avoid negative effects.
Get Your Facts Right: 10 Common Diet Myths Debunked
That said, while eating before bed can be okay, avoiding heavy meals is essential. Foods high in fats and carbohydrates are difficult for your body to digest, which can leave you feeling overly full, which delays sleep and makes you uncomfortable 8. Instead of eating heavy, greasy meals, aim for something light and nourishing, such as a small portion of lean protein, yoghurt with fruits, or a handful of nuts. These options are easy to digest and won’t disrupt your sleep.
Related: 10 Toxic Mindsets To Avoid For A Successful Fitness Journey
8. Keep daytime naps short for quality sleep.
A nap can relax you, improve your mood, relieve stress, and even boost your memory. However, these benefits only occur during short naps of around 20 to 30 minutes. Longer naps (around an hour or more) can push you into deep sleep, leaving you tired and disoriented when you wake up 9.
It’s generally advised to avoid naps if you struggle with insomnia or have difficulty falling asleep at night. In my experience, whenever I take an afternoon nap, I find it harder to fall asleep at night, so I try not to take naps during the day. If you nap during the day and sleep less at night, you may nap again the next day to make up for lost sleep, resulting in a cycle of poor nighttime sleep.
However, naps can be helpful if you work night shifts or have an irregular sleep schedule. If this is the case, napping can help your body recover lost sleep. Similarly, a nap can provide much-needed relief if you’re feeling particularly stressed or exhausted after a long shift.
Conclusion
Sleep is essential for your overall health and well-being. By implementing these simple tips, you can improve your sleep environment and establish a consistent sleep schedule. As your sleep quality improves, you may find that all aspects of your life become more manageable.
REFERENCES
Pacheco, D. and Wright, H. (2020). The Best Temperature for Sleep: Advice & Tips. (online) Sleep Foundation. Available at: https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep#:~:text=The%20best%20room%20temperature%20for (Accessed 7 November 2023).
Drake, C., Roehrs, T., Shambroom, J. and Roth, T. (2013). Caffeine Effects on Sleep Taken 0, 3, or 6 Hours before Going to Bed. Journal of Clinical Sleep Medicine, 09(11). doi:https://doi.org/10.5664/jcsm.3170. (Accessed 7 November 2023).
Bilodeau, K. (2021). Is Your Daily Nap Doing More Harm than good? (online) Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/is-your-daily-nap-doing-more-harm-than-good (Accessed 14 August 2024).
Chaput, J.-P., Dutil, C. and Sampasa-Kanyinga, H. (2018). Sleeping hours: What Is the Ideal Number and How Does Age Impact this? Nature and Science of Sleep, (online) 10(10), pp.421–430. doi:https://doi.org/10.2147/nss.s163071.
Fry, A. (2023). How to Make Your Room Dark for a Good Night’s Sleep. (online) Sleep Foundation. Available at: https://www.sleepfoundation.org/bedroom-environment/making-your-room-dark (Accessed 12 August 2024).
Frysh, P. (2024). Bed Basics Gallery: See Tips on How to Get Your Best Sleep. (online) WebMD. Available at: https://www.webmd.com/sleep-disorders/ss/slideshow-bed-basics (Accessed 12 August 2024).
John Hopkins Medicine (2024). Exercising for Better Sleep. (online) www.hopkinsmedicine.org. Available at: https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercising-for-better-sleep#:~:text=Aerobic%20exercise%20causes%20the%20body (Accessed 14 August 2024).
Mayo Clinc Staff (2022). 6 Steps to Better Sleep. (online) Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379#:~:text=Stick%20to%20a%20sleep%20schedule&text=Go%20to%20bed%20and%20get (Accessed 12 August 2024).
Mayo Clinic Staff (2022). How to Get a Great Nap. (online) Mayo Clinic. Available at: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/napping/art-20048319#:~:text=Short%20naps%20generally%20don (Accessed 14 August 2024).
