Sleep is important and one of the most fundamental aspects of overall health – yet so many people struggle to get the quality rest they need. Poor sleep can lead to decreased energy, impaired cognitive function, and increased stress levels, which ultimately affects our physical and mental well-being. Learning how to get better sleep is one of the best health investments you can make for your mind and body. Whether you’re looking to improve daily energy, boost mental clarity, or support recovery, a good night’s sleep is essential to waking up recharged and ready to take on the world. While getting solid rest might seem elusive, there are tips and intentions that can make all the difference on your quest for peace.
Here are some of the best ways to promote deep, restorative sleep:
- Stick to a Consistent Schedule
Going to bed and waking up at the same time each day – even on weekends – helps regulate your body’s internal clock. A consistent routine makes it easier to fall asleep and wake up feeling refreshed. Adjust your schedule gradually, with the goal of getting between seven and nine hours of sleep each night.
- Create a Relaxing Nighttime Routine
Developing a pre-sleep ritual signals your body that it’s time to wind down. About 30 minutes before bedtime, turn down the lights and disconnect. Read a book, take a warm bath, meditate, or do deep breathing exercises. Avoid activities that stimulate the brain too much, like doom scrolling through social media or watching TV.
- Optimize Your Sleep Environment
Your bedroom should be a sanctuary for rest. Keep it cool, dark, and quiet to promote relaxation. Investing in a comfortable mattress, supportive pillows, and breathable bedding can significantly improve sleep quality.
- Limit Screen Time Before Bed
Blue light emitted from phones, tablets, and computers interferes with melatonin production – a hormone that regulates sleep – which dictates your circadian rhythm – the function within your body that determines how you manage your 24-hour cycle each day. Try to power down electronic devices at least an hour before bedtime and opt for dim lighting instead.
- Be Mindful of What You Consume
Caffeine, nicotine, and alcohol can all disrupt sleep patterns. Avoid consuming stimulants in the afternoon and evening, and be mindful of eating heavy meals too close to bedtime, as digestion can interfere with deep sleep.
- Noise and Temperature
The noise level in your bedroom makes a major difference. You can control the television but you probably can’t control noise coming from outside. Consider drowning that noise out with a fan or a white noise app. Similarly, being too hot or too cold distracts you from being able to fall asleep. Determine what works best for you, but most experts suggest a temperature of around 65 degrees for the best sleep.
- Regular Exercise
Make exercise a part of your daily schedule. Fresh air and physical activity can do wonders for your sleep quality at night. Exercise burns energy, making your body more ready for deep, restorative sleep when it’s time to rest. Studies show that exercise can increase time spent in deep sleep – the most restorative sleep stage that helps with memory and muscle recovery. If you struggle with restless legs or an overactive mind at night, exercise can help release built-up tension, making it easier to relax.
Are you already doing all of the above and still having no luck? Sometimes, it’s what you may be unknowingly doing that can sabotage your sleep.
- Inconsistent bedtimes confuse your body’s internal clock, making it harder to fall asleep naturally. Having a bedtime is actually helpful no matter what age you are.
- Stress and Anxiety are huge factors in having a peace of mind. Racing thoughts and overactive mental chatter can keep you awake at night. Finding relaxation techniques, such as journaling or meditation, can help.
- Excessive napping could be the problem. While short naps can be beneficial, long or late-afternoon naps may interfere with nighttime sleep.
- Light exposure also plays a role. Too much of it, like sleeping with the TV on or leaving bright lights on, can prevent the body from fully entering a deep sleep state.
- While one of the benefits of regular exercise is better sleep, keep in mind that working out too close to bedtime may have the opposite effect.
For individuals in recovery from substance use disorders, sleep can be one of the most challenging aspects of healing. The relationship between substance use and sleep problems is complicated and cyclical. Substances, including alcohol and drugs, interfere with the brain’s ability to regulate sleep cycles, including the time it takes you to fall asleep, how long you stay asleep, and the quality of that sleep. However, insufficient sleep and a lack of quality sleep can also be a factor in drug use. Many who go through withdrawal experience insomnia which can cause those in recovery to relapse as temptation to use rises when you can’t get enough sleep.
This is why prioritizing good sleep hygiene can be especially beneficial for those in recovery. Poor sleep is often linked to increased stress, anxiety, and relapse risk. By implementing healthy sleep habits, as mentioned above, and making small changes, individuals in recovery can improve their rest and overall well-being. Keep in mind that even after stopping substance use, it may take time for natural sleep patterns to return.
Seeking professional support for persistent sleep disturbances can also make a significant difference. If you are someone you care about is struggling with substance use or on the verge of a relapse, please call us at 800-604-2117. Our team is available 24 hours a day, 7 days a week, and eager to help. You’re not alone.
