How To Cultivate Healthy Sleep Patterns

Written By: Emily Collins, Dietetic Intern

Sleep is a key component to both our physical and mental health, and it is vital to cultivate healthy sleep patterns that will leave you feeling rested and keep you healthy in the long run. Sleep has a number of important roles in our body. Specifically, it helps our body recover and repair from the stresses of the day, and it energizes us for the next day. It also maintains our normal bodily functions such as ensuring our immune system is able to fight off illnesses. In children and adolescents, sleep supports growth and development. To keep our body functioning at its best, it’s important to take time to consider our usual sleep patterns.

On the other hand, not getting enough quality sleep has a number of negative consequences. Specifically, poor sleep habits can increase your risk of chronic diseases such as heart disease and high blood pressure. Not getting enough sleep can also affect the production of hormones and your body’s response to them. Finally, poor sleep habits can lower your level of physical activity and increase your likelihood of getting sick. Working to cultivate healthy sleep patterns will help you prevent these negative outcomes.

Now that you have a better understanding of how sleep influences our body, how can you work to improve your sleep quality? Below are some helpful tips for better sleep habits.

Have a set sleep schedule

Your body will be more likely to fall asleep easily when you stick to the same sleep schedule. Try to go to bed and wake up at the same time every day. It’s critical to make sure you’re getting enough sleep as well. How much sleep you need varies depending on your age. See below for a guide on the recommended amount of sleep you should be getting.

• 4-12 months: 12-16 hours (including naps)
• 1-2 years: 11-14 hours (including naps)
• 3-5 years: 10-13 hours (includes naps)
• 6-12 years: 9-12 hours
• 13-18 years: 8-10 hours
• Adults: 7+ hours
• Note: Sleep patterns vary greatly for infants younger than 4 months.

Create a peaceful environment

Your bedroom should be a calming and peaceful place for you to wind down. Try to create a relaxing environment that will help you feel at ease and fall asleep. Sleeping in a dark, quiet, and cool environment is usually recommended. Some ways to create this environment, for example, are to use room-darkening shades, sleep with ear plugs, and have a fan in the room.

Put technology away

Avoid going on your phone in bed or watching TV to fall asleep. The lights from screens may affect your brain’s sleep patterns which may make it harder to fall asleep. Furthermore, the content you’re watching or scrolling through may be stimulating your brain and keeping you awake. Rather than using technology right before bed, try journaling or reading a book instead.

Be aware of what you’re putting into your body

Eating a large meal right before bed may leave you feeling uncomfortable and make it harder to fall asleep. On the other hand, going to bed hungry is not ideal because the emptiness of your stomach can cause discomfort as well. Going to sleep while hungry may also cause you to not feel well when you wake up because you’re going to be even hungrier. Other factors to be aware of include nicotine, caffeine, and alcohol consumption before bed as these may keep you awake or decrease the quality of your sleep throughout the night. If you’re going to consume something before bed, have a light snack such as some yogurt or drink a cup of warm tea.

Limit daytime naps

While taking a long nap during the day may feel good at the time, it may actually be messing with your sleep schedule. If you are feeling tired during the day, limit your nap to less than an hour. Try to avoid napping later in the day as well because this can make it difficult to fall back asleep only a few hours later.

Engage in regular physical activity

Physical activity has benefits for all aspects of our health, and this includes sleep quality. Engaging in regular movement has been shown to promote better sleep. However, avoid exercising too close to bedtime as your body might feel more energetic or wired after working out which can keep you awake.

At the end of the day, you should do whatever works best for you to get quality sleep, but the tips described above will have significant benefits for you and your body. Most individuals spend about ⅓ of their time sleeping, so it is crucial that your sleep be prioritized.

References:

Healthy bedtime snacks to eat before sleep. Sleep Foundation. (2024, April 22). https://www.sleepfoundation.org/nutrition/healthy-bedtime-snacks

Mayo Foundation for Medical Education and Research. (2023, February 21). How many hours of sleep do you need?. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/expert-answers/how-many-hours-of-sleep-are-enough/faq-20057898

Mayo Foundation for Medical Education and Research. (2022, May 7). 6 steps to better sleep. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/sleep/art-20048379#:~:text=Stick%20to%20a%20sleep%20schedule&text=The%20recommended%20amount%20of%20sleep,your%20body’s%20sleep%2Dwake%20cycle.

U.S. Department of Health and Human Services. (n.d.). Why is sleep important?. National Heart Lung and Blood Institute. https://www.nhlbi.nih.gov/health/sleep/why-sleep-important#:~:text=During%20sleep%2C%20your%20body%20is,long%2Dterm)