How do I sleep better? | Tips to Sleep Better

Sleep is crucial for health, mental wellbeing and even athletic performance, yet it's often neglected in our fast-paced lives. Whether you're an athlete aiming for peak performance or someone seeking to enhance your day-to-day quality of life, here’s what you can do to get on the path to better sleep.

• The basics of sleep cycles and stages
• The link between sleep and overall health
• Why athletes need quality rest
• Barriers to better sleep
• Creating a sleep-friendly environment
• The role of a consistent sleep schedule
• Pre-sleep routines
• The impact of technology on sleep quality
• Relaxation techniques for better sleep
• The importance of physical activity for sleep quality
• Nutrition and its effect on sleep
• How stress and anxiety affect sleep
• Supplements and aids for better sleep
• The benefits of napping for athletes
• Monitoring and improving your sleep patterns
• The connection between sleep and injury recovery
• How much sleep do I need?

Understanding sleep: the basics of sleep cycles and stages

Sleep is composed of several stages that cycle throughout the night.1 There are two main types: non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. NREM sleep can be categorised into three stages:

Stage 1

Light sleep where you drift in and out of sleep and can be easily awakened. This stage is brief, lasting only a few minutes, and involves the transition from wakefulness to sleep. Muscle activity slows down, and you may experience sudden muscle twitches, often referred to as “hypnic jerks”. This stage typically lasts between one and five minutes, comprising 5% of total sleep time.

Stage 2

Onset of sleep at which point body temperature drops and heart rate slows. During this stage, which constitutes about 45% of the sleep cycle, the body prepares for deep sleep. Eye movement stops, brain waves become slower with occasional bursts of rapid activity known as sleep spindles, and heart rate and body temperature decrease.

Stage 3

Deep sleep crucial for physical recovery, immune function, and energy conservation. This stage is characterised by delta waves or slow-wave sleep (SWS). It's also the most restorative stage, when tissue repair, muscle growth and overall physical recovery occur.

REM sleep, when dreaming occurs, is believed to be key for brain function and emotional health.²

During this stage, brain activity increases, approaching similar levels to when awake. The body undergoes temporary paralysis to prevent acting out dreams, and rapid eye movement occurs behind closed eyelids.

A typical sleep cycle lasts about 90 minutes, and we go through several per night, with REM stages lengthening and deep sleep stages shortening as the night progresses.¹

The link between sleep and overall health

Quality sleep is fundamental for health and wellbeing, supporting various bodily functions including immune health, metabolism and cognition.⁴ Lack of sleep is linked to numerous physical and mental health issues.⁵

Sleep and sports performance: why athletes need quality rest

For athletes, sleep is a vital component of performance and recovery. During deep sleep, growth hormone is released, which is crucial for muscle repair.⁶

Likewise, adequate sleep improves reaction times, accuracy and endurance, while sleep deprivation impairs cognitive function and physical performance. It also reduces strength, which can lead to increased injury risk and slower recovery times.⁷ As a result, athletes who prioritise sleep as part of their programming are more likely to perform at their best.

Barriers to better sleep

Identifying and addressing these barriers is crucial for improving sleep quality and achieving restful, restorative sleep.

Stress and anxiety

These can lead to racing thoughts and difficulty falling asleep. Chronic stress activates the body's fight-or-flight response, increasing cortisol levels and making it harder to relax and sleep.⁸

Poor sleep hygiene

Light, noise and uncomfortable bedding can disrupt sleep. An unsuitable sleep environment can prevent you from falling asleep and staying asleep.

Irregular sleep schedule

Going to bed and waking up at different times each day can confuse your internal clock, leading to difficulty falling asleep and waking up feeling groggy.

Lifestyle

Caffeine, alcohol and heavy meals close to bedtime can interfere with sleep. Stimulants like caffeine and nicotine can keep you awake, while alcohol might disrupt sleep cycles and lead to broken sleep.^9,10

Medical conditions

Sleep disorders such as insomnia, sleep apnoea and restless leg syndrome can significantly impact sleep quality.¹¹ If these issues affect you, it’s essential to address these conditions with the help of a healthcare professional.

Creating a sleep-friendly environment

Your bedroom should be a sanctuary for sleep. Optimising your sleep environment allows you to create a space that supports restful, uninterrupted sleep.

Darkness

Use blackout curtains or an eye mask to keep the room dark. Darkness signals the body to produce melatonin, the hormone responsible for sleep.¹²

Quiet

Consider earplugs or a white noise machine to block out disruptive sounds. A quiet environment promotes uninterrupted sleep.

Cool temperature

Keep the room comfortably cool, around 15-19C. A cooler temperature supports the body's natural drop in core temperature, facilitating sleep onset and maintenance.¹³

Comfortable bedding

Invest in a quality mattress and pillows that support your preferred sleeping position. Comfortable bedding enhances sleep quality by reducing discomfort and promoting proper spinal alignment.¹⁴

Minimal clutter

A clutter-free environment reduces stress and promotes relaxation, creating a more suitable space for sleep.¹⁵

The role of a consistent sleep schedule

Maintaining a consistent sleep schedule helps regulate the circadian rhythm, your body's internal clock. Try to go to bed and wake up at the same time every day, even on weekends. This consistency reinforces your sleep-wake cycle and can improve the quality of your sleep, improve daytime alertness, and support overall health over time.¹⁶

Exposure to natural light should also be included as part of your morning routine to help regulate circadian rhythms and promote wakefulness during the day. Need to change your sleep schedule? Make gradual adjustments of 15-30 minutes earlier or later each day to avoid disrupting your body clock.

Pre-sleep routines: setting the stage for restful sleep

A calming pre-sleep routine can signal to your body that it's time to wind down. Consider incorporating these activities into your evening routine for a consistent, calming transition to sleep.

Reading

Reading a book before bed can help distract your mind from stressful things and promote relaxation.

Bathing

A warm bath can relax your muscles and mind. The drop in body temperature after a bath can also signal to your body that it's time to sleep.

Meditation or deep breathing

These practices can reduce stress and prepare you for sleep. Techniques such as mindfulness, meditation and progressive muscle relaxation can calm your mind and body.

Limiting screen time

Avoid electronic devices at least an hour before bed to prevent blue light from disrupting your sleep. Blue light inhibits melatonin production, making it harder to fall asleep.17

Journalling

Writing down thoughts and worries before bed can help clear your mind and reduce anxiety, making it easier to relax and fall asleep.

The impact of technology on sleep quality

Electronic devices emit blue light, which can interfere with the production of melatonin, the hormone that regulates sleep.4 Taking the following steps can help to minimise the impact on sleep quality and enhance your overall rest.

• Use night mode: Activate blue light filters on your devices in the evening. Most smartphones, tablets and computers have settings that reduce or block blue light.
• Set boundaries: Make your bedroom a screen-free zone. Avoid using electronic devices in bed to associate your bedroom with sleep rather than stimulation.
• Wind down: Turn off devices at least an hour before bed to help your mind unwind. Instead, engage in relaxing activities like reading, meditating or listening to soothing music.
• Monitor screen time: Be mindful of how much time you spend on screens throughout the day and take regular breaks to reduce eye strain and mental fatigue.

Relaxation techniques for better sleep

Incorporating relaxation techniques into your daily routine can promote better sleep.

Progressive muscle relaxation

Tense and then relax each muscle group, starting from your toes and moving upwards. This technique helps release physical tension and promotes relaxation.

Visualisation

Imagine a peaceful scene or journey to calm your mind. Visualisation can distract your mind from stressors and create a sense of calm and serenity.¹⁸

Yoga or stretching

Gentle movements can relieve tension and prepare your body for sleep. Practices such as restorative yoga and gentle stretching can help relax your muscles and mind.

Deep breathing

Practice deep breathing exercises, such as the 4-7-8 technique (inhale for four seconds, hold for seven, exhale for eight).¹⁹ Deep breathing activates the parasympathetic nervous system, promoting relaxation and reducing stress.

Mindfulness meditation

Focus on the present moment without judgment. Mindfulness meditation can reduce stress, enhance relaxation and improve sleep quality.²⁰

The importance of physical activity for sleep quality

Regular physical activity can significantly improve sleep quality and reduce stress levels.²¹ Activities such as walking, running, swimming and cycling can improve sleep quality and duration.

Aerobic exercise promotes cardiovascular health and can enhance mood and reduce stress, while resistance training, such as weightlifting and bodyweight exercises, can also contribute to better sleep.²² Aim for at least 30 minutes of moderate exercise most days, but avoid vigorous workouts close to bedtime as they may interfere with your ability to fall asleep.

Nutrition and its effect on sleep

Your diet could be influencing your sleep patterns. Try out these tips for better sleep:

Avoid caffeine and nicotine

Both are stimulants that can disrupt sleep. Limit caffeine intake, especially in the afternoon and evening, and avoid nicotine close to bedtime.

Limit alcohol

While it might help you fall asleep, alcohol can interfere with sleep cycles. Alcohol can disrupt REM sleep, leading to broken and less restorative sleep.²³

Eat light in the evening

Heavy meals can cause discomfort and disrupt sleep.²⁴ Instead, try to opt for a light snack if you're hungry before bed. Foods rich in complex carbohydrates, protein and tryptophan (found in meat, dairy and nuts) can also promote better sleep.²⁵

Stay hydrated

Ensure to stay hydrated throughout the day but avoid drinking large amounts of fluids before bed to reduce the need for nighttime bathroom visits.

Maintain a balanced diet

A nutrient-dense diet rich in fruits, vegetables, lean proteins, and whole grains helps to support overall health and can improve sleep quality.²⁶

How stress and anxiety affect sleep

Stress and anxiety are major sleep disruptors that can lead to insomnia and broken sleep.²⁷ Managing stress through relaxation techniques, regular exercise, and mindfulness can help improve sleep quality by reducing anxiety and quieting the mind. If you find that stress and anxiety is significantly impacting your sleep, consider seeking support from your GP who can recommend other therapeutic approaches to help manage anxiety and restore sleep quality.

Supplements and aids for better sleep

Supplements can support better sleep, especially if your diet lacks specific nutrients. The following supplements have been shown to aid in achieving a more restful sleep:

Zinc and magnesium

Taken individually or as a combined supplement, these micronutrients can help relax muscles and improve sleep quality.^28,29