7 tips for a healthy sleep rhythm

Good sleep is important if you want to wake up energetic, clear-headed and fit. But a night of truly uninterrupted sleep can sometimes feel like a luxury. On days when work, chores or social commitments take precedence, going to bed on time can slip down our list of priorities. Still, making your night’s rest a priority can help — not only for your health, but also to get the most out of your day. Curious what you can do to support your sleep rhythm? Read on. 

Why is good sleep important? 

Our physical, mental and emotional health are all influenced by how we sleep. Alongside a healthy diet, daily exercise and relaxation, a good night’s sleep is therefore an essential part of overall health and necessary for functioning well. The quality of our sleep has a direct effect on:

• The release of hormones that regulate appetite, metabolism, growth and repair
• Brain function, concentration, focus and productivity
• The risk of heart disease, strokes and other chronic health problems, such as diabetes and high blood pressure
• Weight management
• Stress resilience
• Immune system function
• Sporting performance, reaction time and speed
• Mental health
• Libido and sexual function

How much sleep do you need? 

Getting a healthy amount of sleep is an important part of a good sleep pattern. How many hours of sleep you need depends on several factors, including age, activity level, genetic factors, health and daily schedule. The number of hours of sleep needed generally decreases with age. Babies and children need much more sleep because they are still developing and growing. General guidelines indicate the following hours of sleep per age category:

7 tips for an optimal sleep routine 

1. Set your alarm for the same time every day

Although you might not think much about it, getting up and going to bed at the same times every day is very important. A regular sleep pattern supports your sleep–wake cycle, which is one of the many circadian rhythms in your body. 

The term circadian (also called a biorhythm or biological clock) comes from the Latin phrase ‘circa diem’, which translates to ‘about a day’. It is a 24-hour cycle controlled by biological clocks throughout our bodies. These biological clocks are present in cells and organs and are tuned to signals such as food intake, activity and ambient light. The circadian rhythm influences your sleep–wake cycle, body temperature, hormone production, digestion and other important physiological processes. 

Lack of routine and an irregular sleep–wake rhythm can disrupt the circadian rhythm. A disrupted circadian rhythm therefore affects not only your sleep quality but also things like your hormonal balance and digestion. 

2. Avoid blue light in the evening

Blue light from electronic devices such as smartphones, tablets, computers, televisions and LED lighting can interfere with the production of the sleep hormone melatonin. 

Our biological clock is highly sensitive to light and dark. Exposure to natural daylight during the day stimulates cortisol production, increasing energy and focus. As it gets darker, melatonin production increases, making us feel sleepy and preparing us for a good night’s sleep. 

However, when we are exposed to blue light in the evening, our body thinks it is still daytime and melatonin production is delayed. This makes it harder to fall asleep quickly and to stay asleep. To encourage melatonin production in the evening, dim the lights, light a candle and put your phone on aeroplane mode. Still working late? Special blue light-filtering glasses — with orange lenses — can filter out blue light. 

3. Calm your nervous system before bed

Today we receive more stimuli every day than our distant ancestors experienced in a year. Although our brains are adapted to this, it can be sensible to unwind after a stressful day. 

If you notice you’re still a bit restless in the evening or find it hard to let go of the day’s events, certain relaxation techniques can help you get to bed feeling relaxed. Think of a gentle evening walk, listening to soothing binaural beats, following a guided meditation, or try lying on an acupressure mat (also called a spike mat or shakti mat) for 10 minutes. Lying on an acupressure mat can have beneficial effects on your breathing, blood pressure and stress levels and helps your nervous system relax. 

4. Ensure your bedroom is calm, dark and cool

Make sure your bedroom is cool, dark and quiet. Invest in a comfortable mattress, pillow and bedding made from natural materials and consider earplugs or a sleep mask to minimise disturbances. Also avoid electronic devices like a TV or phone in the bedroom for the reasons explained in point 2. 

5. Avoid drinking coffee and alcohol late in the afternoon and evening

Caffeinated drinks and alcohol can disrupt your sleep cycle. Caffeine stimulates the nervous system and can lengthen the time it takes to fall asleep. On the other hand, alcohol can disturb sleep because it reduces REM sleep (a deep phase of the sleep cycle during which we dream). Try to avoid alcohol for at least a few hours before bedtime and preferably don’t drink coffee or other caffeinated beverages after midday.  

6. Exercise daily (preferably outdoors and not just before bedtime)

Like exposing yourself to daylight, activating your muscles is linked to your biological clock. One way to reset or optimise your internal clock is by exercising daily. 

Physical activity also helps you sleep better by promoting melatonin production in the evening. For example, 30 minutes of moderate exercise during the day has a positive effect on your sleep quality that night. The best results — not surprisingly — come from exercising regularly. Aim for at least five times a week of 30 minutes of moderate-intensity activity that raises your heart rate. 

Bear in mind that exercising in the evening can overstimulate your body and nervous system. So it’s best not to exercise immediately before bedtime.