Get these things right to wake up energised
Create the perfect conditions for sleep with these three non-negotiables.
There’s more to sleep than closing your eyes and drifting off – as much as we’d wish it were that simple.
For many people, falling asleep is not an easy task. Often, it’s because one of the three pillars of good sleep is either weak or missing.
This trio of factors is like a three-legged stool: get them working together, and you’ll sleep like a dream. If one is absent or impaired, everything is off balance.
Pillar one: Body
The first pillar of good sleep is getting your body in a good state. This isn’t about being in perfect physical health – rather, it’s about taking steps each night to prepare your body for rest.
Here are some scientifically-supported techniques for getting your body ready for sleep.
Breathwork
Focusing on your breath is a great way to soothe your nervous system and signal to your body that it’s time to unwind.
One popular breathing exercise is the ‘4-7-8’ breathing technique, which is thought (from anecdotal evidence) to reduce anxiety and ease you into sleep.
The 4-7-8 technique is done before lying down and involves breathing through the nose for four seconds, holding that breath for seven seconds, and then blowing it out forcefully through the mouth for eight seconds. Repeat up to four times before settling into bed.
Food and exercise
Diet can affect sleep. The Mediterranean diet, for example, is thought to improve sleep quality in older adults, while high carbohydrate intake and frequent consumption of energy drinks and sugar-sweetened beverages have the opposite effect.
There’s also evidence to suggest that physical activity can improve your sleep – but it’s better to leave a decent gap between workout time and bedtime.
Relaxation
Anything that relaxes your body will smooth the path to sleep. Relaxation will be different for everyone, but chamomile tea, meditation, a hot shower, or some calming music may be useful tools to try.
Pillar two: Mind
It’s common for anxious, racing thoughts to arise at bedtime. Worries are often pushed to the back of your mind throughout the day, only to surface when you close your eyes.
Through trial and error, you can discover ways to reduce anxiety and relax your mind. Here are a few methods that might work for you.
Create a ‘worry map’
Try our interactive worry map tool to work through any worries you’re experiencing right now, develop a plan, and then let the worry go.
Journalling
Keep a journal beside your bed, so that you can get your thoughts out of your head and onto paper. Try to replace any anxious/nervous thoughts with positive ones.
Reading
Read a book to divert your mind – but make sure it’s not on a bright screen. Using screens directly before bedtime is never a good idea, as the light can stimulate you and sabotage sleep.
Bedtime routine
Create a calming bedtime routine to wind down before sleep. For example, this might include a hot shower or bath, breathwork, stretching, or sipping chamomile tea. Different things work for different people, so it’s worth testing a few techniques to see what helps.
For more ideas, see Five ways to relax your mind before sleep.
Pillar three: Environment
Everyone knows someone who can fall asleep anywhere – but don’t be fooled by your sleepy friends. Most people need to pay close attention to their sleeping environment. Temperature, noise, light levels, and your bed itself can all influence the quality of your sleep.
Temperature
The temperature of your room plays a crucial role in sleep quality. It’s widely thought that on the cool side is better, around 16-18 degrees celsius. This varies according to personal preference, but make sure that your room is not too hot.
Darkness
Darkness is a sign to your brain and body that it’s time to sleep, so make an effort to darken your room. Blackout curtains and eye masks are a great tool for those who sleep during daylight hours due to shift work.
Noise
Finally, think about the sounds (or lack thereof) which help you to sleep. This one is also trial and error – some people sleep better with ambient noise, while others prefer full silence. There’s plenty of science to suggest that sound can relax us (and do the opposite!).
If you’re having trouble sleeping and haven’t tried ambient or white noise, give some relaxing ocean sounds a go. There are plenty of apps available, with all kinds of noises that could send you off to the land of nod.
Seeking sleep support
If you’re struggling with sleep, check out our Sleep section for tips and tools to help you get a better night’s rest.