Research shows that poor sleep has immediate negative effects on your hormones, exercise performance, and brain function. It can also cause weight gain and increase disease risk in both adults and children. In contrast, good sleep can help you eat less, exercise better, and be healthier. A good night’s sleep is just as important as regular exercise and a healthy diet. Good sleep is a foundation for good health and a happier frame of mind.

Over the past few decades, both sleep quality and quantity have declined. In fact, many people regularly get poor sleep. If you want to optimize your health or lose weight, getting a good night’s sleep is one of the most important things you can do.

1. Follow a smart sleep-wake cycle

1.1 Get up and sleep at the same time every day

This helps set your body’s internal clock and optimize the quality of your sleep. Choose a bedtime when you normally feel tired, so that you don’t toss and turn. If you’re getting enough sleep, you should wake up naturally without an alarm. If you need an alarm clock, you may need an earlier bedtime.

1.2 Avoid sleeping in - even on weekends.

The more your weekend/weekday sleep schedules differ, the worse the jetlag-like symptoms you’ll experience. If you need to make up for a late-night, opt for a daytime nap rather than sleeping in. This allows you to pay off your sleep debt without disturbing your natural sleep-wake rhythm.

1.3 Be smart about napping

While napping is a good way to make up for lost sleep, if you have trouble falling asleep or staying asleep at night, napping can make things worse. Limit naps to 15 to 20 minutes in the early afternoon.

1.4 Start the day with a healthy breakfast

Among lots of other health benefits, eating a balanced breakfast can help sync up your biological clock by letting your body know that it’s time to wake up and get going. Skipping breakfast on the other hand, can delay your blood sugar rhythms, lower your energy, and increase your stress, factors that may disrupt sleep.

2. Control your exposure to light

Melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep-wake cycle. Your brain secretes more melatonin when it’s dark - making you sleepy - and less when it’s light - making you more alert. However, many aspects of modern life can alter your body’s production of melatonin and shift your circadian rhythm. Here’s how to influence your exposure to light:

2.1 The ideal room for sleep is cool and dark

According to a National Sleep Foundation poll, 73% of Americans say the darker the room the better. 65% of people use shades, curtains, or blinds to block unwanted light. Lower light levels signal your brain to make melatonin, the hormone that brings on sleep. Keep curtains and blinds open during the day, and try to move your desk closer to the window. If necessary, use a light therapy box. This simulates sunshine and can be especially useful during short winter days.

2.2 Find an agreeable temperature

Most people sleep best in a slightly cool room (around 65° F or 18° C) with adequate ventilation. A bedroom that is too hot or too cold can interfere with quality sleep. You don’t want your bedroom temperature to be a distraction by feeling too hot or too cold. The ideal temperature can vary based on the individual, but most research supports sleeping in a cooler room that is around 65 degrees

2.3 Avoid bright screens

The blue light emitted by your phone, tablet, computer, or TV is especially disruptive. You can minimize the impact by using devices with smaller screens, turning the brightness down within 1-2 hours of your bedtime.

2.4 Say no to late-night television

Not only does the light from a TV suppress melatonin, but many programs are stimulating rather than relaxing. Try listening to music or audio books instead. Don’t read with backlit devices. Tablets that are backlit are more disruptive than e-readers that don’t have their own light source. When it’s time to sleep, make sure the room is dark. Use heavy curtains or shades to block light from windows, or try a sleep mask. Also, consider covering up electronics that emit light.

3. Work out wisely

3.1 Regular exercise

As long as you don’t get it in too close to bedtime. A post-workout burst of energy can keep you awake. Aim to finish any vigorous exercise 3 to 4 hours before you head to bed.

People who exercise regularly sleep better at night and feel less sleepy during the day. Regular exercise also improves the symptoms of insomnia and sleep apnea and increases the amount of time you spend in the deep, restorative stages of sleep.

3.2 Choose right time for exercise

Exercise speeds up your metabolism, elevates body temperature, and stimulates hormones such as cortisol. This isn’t a problem if you’re exercising in the morning or afternoon, but too close to the bed and it can interfere with sleep.

Try to finish moderate to vigorous workouts at least three hours before bedtime. If you’re still experiencing sleep difficulties, move your workouts even earlier. Relaxing, low-impact exercises such as yoga or gentle stretching in the evening can help promote sleep.

4. Eat right at night

Don’t eat heavy foods and big meals too late. They overload your digestive system, which affects how well you sleep. Have a light evening snack of cereal with milk or crackers and cheese instead.

4.1 Focus on a heart-healthy diet

It’s your overall eating patterns rather than specific foods that can make the biggest difference to your quality of sleep, as well as your overall health. Eating a Mediterranean-type diet rich in vegetables, fruit, and healthy fats—and limited amounts of red meat—may help you to fall asleep faster and stay asleep for longer.

4.2 Cut back on sugary foods and refined carbs

Eating lots of sugar and refined carbs such as white bread, white rice, and pasta during the day can trigger wakefulness at night and pull you out of the deep, restorative stages of sleep.

4.3 Limit caffeine and nicotine

You might be surprised to know that caffeine can cause sleep problems up to ten to twelve hours after drinking it! Similarly, smoking is another stimulant that can disrupt your sleep, especially if you smoke close to bedtime.

4.4 Have smart meals

Avoid big meals at night Try to make dinnertime earlier in the evening, and avoid heavy, rich foods within two hours of bed. Spicy or acidic foods can cause stomach trouble and heartburn.

Avoid alcohol before bed. While a nightcap may help you relax, it interferes with your sleep cycle once you’re out.

Avoid drinking too many liquids in the evening. Drinking lots of fluids may result in frequent bathroom trips throughout the night.

5. Free your Mind

5.1 Put aside any work

It takes time to turn off the "noise" of the day. If you’ve still got a lot on your mind, jot it down and let go for the night. Then, about an hour before you hit the sack, read something calming, meditate, listen to quiet music, or take a warm bath.

5.2 Manage your stress

Learning how to curb the worry habit can make it easier to unwind at night. You can also try developing a relaxing bedtime ritual to help you prepare your mind for sleep, such as practicing a relaxation technique, taking a warm bath, or dimming the lights, and listening to soft music or an audiobook.

5.3 Clearing your head at night

It can also stem from your daytime habits. The more overstimulated your brain becomes during the day, the harder it can be to slow down and unwind at night. Maybe, like many of us, you’re constantly interrupting tasks during the day to check your phone, email, or social media. Then when it comes to getting to sleep at night, your brain is so accustomed to seeking fresh stimulation, it becomes difficult to unwind.

• Lay down in bed and close your eyes.
• Put one hand on your chest and the other on your stomach.
• Breathe in through your nose. The hand on your stomach should rise. The hand on your chest should move very little.
• Exhale through your mouth, pushing out as much air as you can while contracting your abdominal muscles. The hand on your stomach should move in as you exhale, but your other hand should move very little.
• Continue to breathe in through your nose and out through your mouth. Try to inhale enough so that your lower abdomen rises and falls. Count slowly as you exhale.

5.4 Postpone worrying and brainstorming

If you wake during the night feeling anxious about something, make a brief note of it on paper and postpone worrying about it until the next day when it will be easier to resolve. Similarly, if a great idea is keeping you awake, make a note of it on paper and fall back to sleep knowing you’ll be much more productive after a good night’s rest.

6. Improve your sleep environment

A peaceful bedtime routine sends a powerful signal to your brain that it’s time to wind down and let go of the day’s stresses. Sometimes even small changes to your environment can make a big difference to your quality of sleep.

6.1 Make sure your bed is comfortable

Your bed covers should leave you enough room to stretch and turn comfortably without becoming tangled. If you often wake up with a sore back or an aching neck, you may need to experiment with different levels of mattress firmness, foam toppers, and pillows that provide more or less support.

6.2 Reserve your bed for sleeping and sex

By not working, watching TV, or using your phone, tablet, or computer in bed, your brain will associate the bedroom with just sleep and sex, which makes it easier to wind down at night.

6.3 Stop hush noise

Keeping noise to a minimum is an important part of building a sleep-positive bedroom. If you can’t eliminate nearby sources of noise, consider drowning them out with a fan or white noise machine. Earplugs or headphones are another option to stop abrasive sounds from bothering you when you want to sleep.

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