How to Get More of the Good Quality Sleep You Need

Not getting enough sleep does more than just make you tired and cranky the next day. If it happens a lot, you run a higher risk of hypertension and heart disease. Of obesity and diabetes. Of hormonal imbalances. Your immune function is weakened and your brain function, impaired.

It may even contribute to poor bone health, as new research out of Marquette University suggests, which has its own consequences – including dental ones. This can lead to complications with implants, for instance, which need good, healthy bone to successfully integrate with.

Meantime, a trio of papers in the prestigious scientific journal Nature shed new light on the maintenance work that our brains undergo while we sleep. As NPR recently reported, these studies

suggest that during sleep, slow electrical waves push the fluid around cells from deep in the brain to its surface. There, a sophisticated interface allows the waste products in that fluid to be absorbed into the bloodstream, which takes them to the liver and kidneys to be removed from the body.

One of the waste products carried away is amyloid, the substance that forms sticky plaques in the brains of patients with Alzheimer’s disease.

There’s growing evidence that in Alzheimer’s disease, the brain’s waste-removal system is impaired, says Jeffrey Iliff, who studies neurodegenerative diseases at the University of Washington but was not a part of the new studies.

Are You Running Up Sleep Debt?

Not running up sleep debt means getting at least 7 hours of sleep each night, presuming you’re an average adult. (Kids need more.) But quantity is only half the story. The other half? Sleep quality.

Good quality sleep typically involves conking out within 30 minutes of going to bed and not waking up repeatedly through the night. You should be asleep at least 85% of the time and wake up feeling refreshed.

Of course, some things can make it tougher to get a good night’s sleep. Obstructive sleep apnea is one of them (and often goes hand-in-hand with insomnia). And a common one. And one that’s readily treatable with oral appliance therapy.

Other factors can be more challenging. If you have a lot of screen time right before bedtime, the blue light exposure can interfere with your falling asleep. Environmental factors like noise, light, and bedroom temperature can disrupt sleep. Consuming caffeine or alcohol, especially later in the day, can also negatively impact sleep quality.

So can maintaining an irregular sleep schedule, eating large or unhealthy meals close to bedtime, and not getting enough physical activity during the day. Even irregular daily routines can interfere with the body’s internal clock, making it harder to achieve restorative sleep.

In such cases, you need to make changes to improve what some have called your “sleep hygiene.”

11 Steps to a Better Night’s Sleep

While there are certainly supplements and herbal products that can be used for sleep support – melatonin, CBN (a relative of CBD), valerian root, lavender, and more – you’ll get better and lasting results by making the behavioral changes needed to set the stage for quality sleep.

Here are our top 11 tips:
 

1. Stick to a consistent sleep schedule: Go to bed and wake up at the same time every day, even on weekends.
2. Create a relaxing bedtime routine: Spend 30-60 minutes before bed doing calming activities like reading or taking a warm bath.
3. Limit exposure to screens: Turn off electronic devices at least an hour before bedtime to reduce blue light exposure.
4. Make your bedroom comfortable: Keep the room cool, dark, and quiet, and invest in a comfortable mattress and pillows.
5. Avoid large meals, caffeine, and alcohol before bed: These can disrupt your sleep.
6. Exercise regularly: Engage in physical activity during the day, but avoid vigorous exercise close to bedtime.
7. Limit naps: If you need to nap, keep it short (20-30 minutes) and avoid napping late in the day.
8. Manage stress: Practice relaxation techniques like deep breathing, meditation, or gentle yoga before bed.
9. Use your bed only for sleep and sex: This helps your body associate the bed with sleep.
10. Get exposure to natural light: Spend time outside during the day to help regulate your sleep-wake cycle.
11. Avoid clock-watching: Turn your alarm clock away from view and resist checking the time if you wake up at night, as this can increase anxiety and make it harder to fall back asleep.