Establish and maintain a consistent bedtime and wake-up time, even on weekends, and allow yourself slightly more time in bed than you expect to sleep so your body can wake naturally. This consistency is crucial because sleep is heavily dependent on circadian rhythms, which dictate efficient memory formation, beta amyloid clearance, and overall restorative processes.
Get at least 30 minutes of bright sunlight exposure during the day, ideally by going outside for walks, lunch breaks, or outdoor exercise. This strong light signal helps to firmly anchor your circadian rhythm, reducing your susceptibility to the disruptive effects of artificial light at night.
Two hours before bed, dim environmental lights, use blue-light filtering apps on screens, or wear blue-light blocking glasses. This practice helps the pineal gland produce melatonin by signaling that it is nighttime, preventing the disruption of your circadian rhythm caused by potent blue light signals.
Commit to a consistent, long-term exercise routine, as regular physical activity is a fundamental component of healthy physiology that significantly improves sleep quality over time. While acute exercise may not show immediate benefits, sustained effort over several months can lead to substantial improvements.
Actively address and manage stress, anxiety, or unresolved problems, as an overactive fear center in the brain can directly stimulate the wake network and severely disrupt sleep. Poor sleep, in turn, heightens emotional reactivity and stress, creating a detrimental feedback loop.
Consume a sound, nutrient-adequate diet by cutting out processed carbohydrates and sugars, and eating whole, healthy foods. Good nutrition is fundamental for overall physiological health, enabling the body to generate quality sleep and repair daily damage, while chronic inflammation from poor diet can negatively impact sleep.
Develop and consistently implement a ‘sleep practice’ – a set of routines and habits designed to regularly promote good sleep. This proactive approach ensures you consistently receive the short-term and long-term benefits of adequate rest, improving your overall quality of life.
Refrain from consuming coffee or other caffeinated beverages late in the day. Caffeine can interfere with your body’s natural sleep-inducing processes, making it harder to fall asleep and potentially reducing the quality of your sleep.
Explore ensuring adequate intake of DHA (e.g., 600mg/day from algal sources for children), Vitamin B6, and Magnesium, as these nutrients are involved in the conversion of serotonin to melatonin and neurotransmitter function. While not paramount, they may support sleep quality.
Use health trackers or practice mindfulness to gain awareness of your daily behaviors and sleep patterns. This can provide valuable insights into how your lifestyle choices affect your sleep, helping you identify areas for adjustment and improvement.