Sleep Specialist: Sleep Optimisation Tips for Better Sleep

Surprisingly, it can be hard to get a good night’s sleep. Even if you go to sleep at your normal time, your brain will not switch off. Perhaps you wake up in the middle of the night, look at your phone or think about tomorrow.

The good news is that you don’t have to overhaul your lifestyle to be able to sleep better.

Sleep optimisation is making a few small changes to help your body and mind prepare for a good night's sleep. Things like your daily habits, how much coffee you drink, the environment of your bedroom, your bedtime routine and even the way you use sleep trackers can all play a role.

If your sleep is irregular, start with the basics. But for the most part, a few small tweaks can help you stay on track.

What Is Sleep Optimisation?

“Sleep optimization” is the enhancement of behaviours and environments that support sleep.

It’s not about getting the perfect sleep score or forcing yourself to get a certain amount of sleep every night. Instead, it’s about creating a plan that works for you, and that gets you to bed regularly.

Most adults should be getting at least seven hours a night, experts say. You may need more or less sleep than this, but whatever you need, it is important to get enough sleep regularly to keep healthy.

If you regularly get only 4 hours of sleep, it is worth paying attention to your sleep routine and how you feel during the day.

An Effective Sleep Optimisation Routine Might Include:

Wake up and hit the sack at the same time.

Create a calm bedtime routine.

Keep your bedroom dark and quiet.

Cut back on late afternoon caffeine cravings.

Reduce outside distractions before sleep.

Get daylight during your daytime activities.

Follow sleep patterns without obsessing over numbers.

Consistency is king. You don’t have to change it all at once.

Maintain Regular Sleeping Hours

Begin with your sleep schedule.

Try to get up at about the same time each morning. And a consistent time to wake up might also mean a consistent time to go to bed.

Your body responds automatically to routine actions. Keeping a regular sleep schedule can help establish that rhythm.

What Is Your Waking Time Worth?

Many people just think about going to sleep. Your wake-up time should get equal attention.

For example, you might go to bed at eleven o'clock and rise at seven o'clock the following morning. If you can, try to get it done over the weekend.

Then you can work your evening schedule to that schedule.

Don’t worry if you don’t get it right the first time. Give your body time to adjust.

What Is Core Sleep?

Many people focus on how long they sleep without looking at the pattern of their sleep.

Core sleep refers to the main period of sleep in your daily routine. Rather than focusing only on a sleep score or a specific number, look at your overall sleeping pattern.

A regular sleep schedule can help you understand what works best for your routine.

Create a Fun Bedtime Routine

Your sleep routine needs to be relaxing, not just another to-do to check off your list.

Start winding down 30–60 mins before bed. Use this time to step away from social media, work and other things that require a lot of your brain.

You Could Do:

Flip through some pages in a book.

Take a steaming shower.

Do a little stretching.

Play some soothing music.

Make a list of things to do tomorrow.

Breathe slowly.

Plan your clothes for the next day.

Having a routine that is easy to repeat is great.

Read if it makes you feel better. If you want, you can take a nice warm shower.

What About Herbs for Sleep?

Some people look for herbs for sleep when they want to create a more relaxing bedtime routine.

If you are considering herbal products, make sure you understand what you are taking. It is also sensible to speak with a qualified healthcare provider, particularly if you take medication or have an existing health condition.

Improve Your Bedroom Sleep Quality

You might be surprised what your bedroom can do.

The last time you tried to sleep in a room that was too bright, too loud or too hot? It was certainly harder to get to sleep, even when you were tired.

Your ideal bedroom should be warm, quiet, dark and cool enough for you.

Keep Your Room in the Dark

Light can interfere with the body’s natural sleep cues.

Give this a shot:

Use window drapes.

Try an eye mask.

Dim the lights when you go to sleep.

Turn off hidden or unnecessary electronic lights.

And if you wake up in the middle of the night, don’t check your phone, either.

Remove Unwanted Noise

Sometimes you can’t control your environment. Noise from home, neighbours, pets or traffic can interrupt your sleep.

If noise is an issue, then earplugs or constant background music will help. You can also disable useless alerts on your phone.

Go for Cosy Bedding

Choose a comfortable mattress and pillow that accommodates your preferred sleeping position.

You don’t need to buy the most expensive bedding. Watch out for your comfort zone in the evening.

Caffeine Caution

Crazy day? Coffee in the afternoon might not be so bad. Caffeine, however, can remain in your system for hours.

If you have trouble sleeping, try reducing coffee later in the day.

Common Sources Include:

Energy drinks and coffee

Pre-workout drinks

Chocolate

Cola

Tea

You don't have to give up coffee. Feel instead the effect of timing on your sleep.

Put Your Phone to Sleep Mode

“A lot of people can’t sleep with a phone.”

Or maybe you just want to read 1 message. Then you realise you've been scrolling for half an hour.

Perhaps it would help to create a simple barrier for the phone.

Here Are Some Exercises You Might Do:

Cancel all unnecessary alarms.

Don’t put your cellphone on your pillow.

Don't send work emails just before going to bed.

Dim down the screen brightness at night.

Don’t read anything disturbing before bed.

No surfing at night. Pick a hobby that’s relaxing.

You don’t have to turn off screens at night. The idea is to prevent them from taking over your bedtime.

Daylight: Keep on Moving

You can start improving the quality of your sleep long before it is time to sleep.

Getting daylight during the day can help your sleep/wake cycle in your body. Morning light helps your body distinguish between day and night.

If you can, try taking a short walk as soon as you get up, or use part of your lunch break to spend some time outside.

Physical activity also helps create healthy sleep patterns. It may be walking, cycling, swimming, playing sports or a regular physical activity regime.

You don’t need to kill yourself. It’s less about working out hard, and more about moving often.

Use Sleep Tracking Smart

With smartwatches, fitness bands and smartphone apps, sleep tracking is more popular than ever.

These can help you notice trends in your routine. Maybe you feel better if you go to bed at the same time each night, or perhaps you sleep less if you work late into the night.

Relevant Details May Include:

Bedtime

Time to get up

Total hours slept

Nighttime disruptions

Changes to your schedule

How you wake up the next day

But don’t let your sleep score dictate how you feel.

Sleep trackers can record many things, including sleep stages. If you have ongoing sleep problems, do not use these as a substitute for professional evaluation.

“Don’t try to hit a home run every night. Check the trend within the data.

Sleep Well

If you get sleepy during the day, a short nap will help. However, sleeping for long periods or napping late in the day can make it harder to fall asleep at night.

If you have trouble sleeping at night, take a look at your nap schedule.

You Could Try:

Shortened napping periods.

Taking your last nap earlier in the afternoon.

Avoiding late afternoon naps.

Skipping the nap if napping during the day interferes with your ability to sleep well at night.

Write down what works for you. Everyone is different.

Sleep Travel and Changes to Your Routine

Travel can make it harder to stick to your normal sleep schedule.

Changes in your routine, sleeping environment and daily activities can affect how easily you settle into your normal sleeping pattern.

If you are dealing with sleep travel, try to keep parts of your usual routine where possible. Keeping your sleeping and waking times consistent can make the change easier to manage.

What Do You Do When You Can’t Go to Sleep?

We’ve all been sleep deprived at one time or another.

If you’re having trouble falling asleep, don’t fight it. If you continue to look at the clock, you may get more upset.

Just turn off the lights and do quiet things until you are sleepy again. Then go back to bed again.

If you have frequent sleep problems that interfere with your daily activities or persist despite healthy sleeping habits, see a trained healthcare provider or sleep specialist.

There are many reasons why sleep problems can persist. A sleep specialist can help figure out what might be causing your sleep problems.

When Might You Need a Sleep Study?

If sleep problems continue despite healthy sleeping habits, a healthcare professional may decide that further evaluation is useful.

In some cases, this may include a sleep study.

A sleep study can provide information about what happens while you sleep. A trained healthcare provider can help you understand whether this type of evaluation is appropriate for you.

A Simple Method for Improving Your Sleep

“Tonight, you can bypass the radical lifestyle change.”

Start With These Five Exercises:

Select a time to rise and adhere to it.

Use natural light in the daytime.

Sleep for 30 minutes.

Make sure your bedroom is dark, quiet and at a comfortable temperature.

Cut back on the coffee and the unnecessary screen time later in the day.

When you feel comfortable with these routines, you can start to modify them further.

Sometimes it's easier to follow this strategy than to try and implement ten new behaviours at once.

A Checklist for Sleep Optimisation

Compare your regimen with this short list.

Try to maintain a regular sleep schedule – going to bed and getting up at the same time every day.

Get sufficient sleep for your needs and for your age.

Make your bedroom a comfortable place.

Cut down on light and unwanted noise.

Cut back if caffeine is disrupting your sleep.

Establish a calming bedtime ritual.

Get light during the day.

Keep on exercising.

Avoid taking too many naps.

Sleep trackers can help you spot trends.

Don’t get hung up on your sleep score.

If you have chronic sleep problems, see a specialist.

Sleep Optimisation FAQs

How Much Sleep Should Adults Get?

Adults should aim for 7 to 9 hours of sleep per night.

Adults require a minimum of 7 hours of sleep every night. Different people have different needs, so it’s important to pay attention to how you feel during the day and how much sleep you are getting.

If you regularly get only 4 hours of sleep, pay attention to how it affects your daily life. If the problem continues, consider speaking with a healthcare provider.

What Is Core Sleep?

Core sleep refers to the main period of sleep in your routine.

Instead of focusing only on the term or a specific sleep score, look at your overall sleep pattern and how you feel during the day.

Can Sleep Travel Affect Your Sleep Routine?

Yes, changes in your routine while travelling can make it harder to maintain your normal sleeping hours.

Try to keep your regular sleep habits where possible and give yourself time to adjust.

What Is a Sleep Study?

A sleep study is an evaluation that can help healthcare professionals learn more about what happens while you sleep.

If you have ongoing sleep problems, speak with a healthcare provider about whether a sleep study may be appropriate.

How Do You Go to Sleep Properly?

There is no perfect routine. A good routine will help you relax and get ready for bed.

Stretching, reading, a warm shower or relaxing music might help.

Do Sleep Trackers Enhance Sleep Quality?

A sleep tracker can assist you to find out more about your sleeping patterns and behaviours. But they don’t always help you to sleep better.

Don't think every score is correct. Use their info as a reference.

Should I Put My Phone Down Before Going to Bed?

Cutting down on phone use before bed can help create a relaxing wind-down period.

If you find it hard to put your phone away altogether, a good place to start is to put your phone down ½ hour before bed.

When Should I See a Sleep Specialist?

If you have trouble sleeping often or if your trouble sleeping is affecting your day-to-day life, see a trained healthcare provider or sleep specialist.

A sleep specialist can help you understand what might be causing your sleep problems and whether you need further evaluation.

Conclusion

We don’t usually fall asleep by magic tricks.

It is usually the result of a number of small behaviours. Better sleep can be achieved by having a regular routine, a comfortable bedroom, reducing stimuli at night, exercising regularly, and appropriately monitoring sleep.

Begin with a small one. Pick one or two changes that feel do-able, then do them often.

Once you have them built into your daily routine, make one more change.

The aim of sleep optimisation is not perfect sleep, but rather the development of good habits that promote high-quality sleep. If sleep problems continue, a sleep specialist can help you understand what may be affecting your sleep.