Getting a sufficient amount of high-quality sleep is essential to our overall health and well-being. During sleep, the body has the opportunity to repair and rejuvenate itself, while the brain consolidates memories and carries out a number of other important processes. But for many people, falling asleep quickly and enjoying restorative sleep can be challenging. According to the Public Health Agency of Canada, one in two adults have trouble falling asleep or staying asleep, and one in five adults do not find their sleep refreshing.
A variety of factors can interfere with sleep quality and sleep onset latency (the time it takes a person to fall asleep). Stress, mental health issues, and poor sleep hygiene can all play a role in delaying or disrupting sleep. If you’re experiencing difficulty falling asleep or staying asleep, there are a number of steps you can take towards achieving better rest.
Reduce blue light exposure in the evenings
Our bodies operate on a circadian rhythm, a 24-hour internal clock that regulates various physiological processes, including sleep. This rhythm is influenced by external factors, such as light exposure and temperature, and it plays a significant role in determining when we feel alert and when we naturally feel drowsy.
Light is a key external factor that affects circadian rhythm. Exposure to natural light during the day helps synchronize our internal clock, promoting wakefulness and alertness. In contrast, exposure to artificial light in the evening — particularly the blue light emitted by electronic devices — can disrupt the circadian rhythm and make it more difficult to fall asleep.
A 2014 study found that compared with reading a printed book, using an e-reader before bed decreased subjective sleepiness in participants and suppressed the late evening rise of melatonin secretion. Using a light-emitting e-reader in the hours before bedtime also lengthened sleep onset latency and had a negative effect on sleep propensity (a person’s ability to stay asleep after they’ve drifted off).
To support your circadian rhythm, dim the lights in your bedroom as you approach bedtime and reduce exposure to screens in the evening, especially those that produce blue light.
Establish a consistent sleep schedule
Consistency is key when it comes to getting better sleep. Establishing regular bed and waking times can reinforce the circadian rhythm, helping your body to understand when it's time to wind down and prepare for sleep and when it’s time to awaken.
When setting your sleeping and waking times, keep recommended sleep guidelines in mind. The Canadian 24-Hour Movement Guidelines suggest seven to nine hours of good-quality sleep each night for those aged 18 to 64, and seven to eight hours for those aged 65 and over.
Optimize your sleep environment
The quality of your sleep environment can significantly impact your ability to fall asleep quickly and sleep soundly. Several aspects of your sleep environment can be modified to enhance sleep quality.
Temperature
Excessively high or low room temperatures may make it difficult to fall asleep, and they can also have a negative effect on sleep quality. If you regularly find yourself either too warm or too cold to sleep comfortably, make changes (such as adjusting your heating or air conditioning settings) to achieve a room temperature that suits you.
Noise
Exposure to noise during sleep can disrupt your rest. Continuous noise, such as traffic sounds or loud snoring, can negatively affect sleep quality. Consider using earplugs, a white noise machine, or earphones playing calming sounds to create a quieter sleep environment.
Mattress and bedding
The quality of your mattress and bedding can have a significant impact on your comfort. A high-quality mattress and breathable, comfortable bedding can improve sleep quality and help to ensure that your sleep is restorative and rejuvenating.
Light
Reducing light exposure, especially in the evening, is crucial for supporting your circadian rhythm. Additionally, light exposure during the night can disrupt sleep. Use blackout curtains or an eye mask to block out external light sources and create a darker sleep environment.
Follow healthy eating habits
What you eat and when you eat can influence your sleep quality. Caffeine and alcohol, for example, are known to disrupt sleep. Caffeine is a stimulant that can keep you awake, so it's best to avoid it in the afternoon and evening. While alcohol may initially make you feel drowsy, it can disrupt the sleep cycle and lead to more fragmented sleep.
On the other hand, certain foods contain substances that may aid sleep. Research indicates that the amino acid tryptophan — found in turkey, chicken, and dairy products — can increase feelings of sleepiness and reduce sleep onset latency. Some foods (like eggs and fatty fish) contain melatonin, a hormone that plays a key role in regulating the sleep-wake cycle.
Large, heavy meals before bedtime can cause discomfort and indigestion, making it difficult to fall asleep. It's recommended to have a lighter meal at least two to three hours before bedtime.
Incorporate stress-reduction techniques into your bedtime routine
Stress and anxiety are common disruptors of sleep. When we are stressed, our bodies release stress hormones, such as cortisol, which can lead to heightened alertness and trouble falling asleep. Chronic stress can also contribute to long-term sleep problems, such as insomnia.
Relaxation techniques — such as mindfulness meditation, deep breathing exercises, or gentle yoga — can help manage stress and may also lead to better sleep. A 2018 study found that mindfulness meditation and relaxation techniques helped to improve participants’ sleep quality. These practices promote relaxation and help calm the mind, which can make it easier to fall asleep.
Following a consistent sleep schedule and practising other good sleep habits (like reducing screen time in the evening and maintaining a comfortable sleeping environment) can help you fall asleep faster and sleep better. While it’s normal to struggle with sleep every now and then, chronic or severe sleep problems can be a sign of an underlying sleep disorder and should be discussed with a doctor.