Sleep is the single most effective thing we can do to reset our brain and body health each day — Mother Nature’s best effort yet at contra-death.
Quality sleep is the foundation of optimal well-being. No matter how hard you try, achieving a high level of life satisfaction is nearly impossible with sleep problems.
It’s challenging to find aspects of life that are not influenced by sleep. Whatever aspect of life we want to improve (boosting the immune system, reducing stress levels, getting rid of injuries, enhancing cognitive abilities, or improving physical performance), optimizing sleep is likely to be the most effective remedy.
Evolutionarily, our bodies are shaped and tuned to the lifestyle of our ancestors, gatherer-hunters, who lived in the wild. Therefore, for normal functioning, we should adopt or mimic various aspects of the lives of ancient people and selectively overlay the achievements of modern civilization. This way, we can maximize the potential embedded in us.
Before delving into tips for improving sleep, let’s understand how it works.
Sleep 101: Basics You Need to Know
The human body has built-in circadian rhythms, internal clock mechanisms with a cycle of approximately 24 hours, naturally corresponding to the duration of Earth’s day. Circadian rhythms regulate various functions and processes in our body, including alternating periods of wakefulness and sleep. This is primarily achieved through the production of essential hormones—Cortisol is actively produced during daylight, responsible for alertness, and as light decreases, Melatonin takes over, preparing the body for sleep and inducing a sense of drowsiness.
Circadian rhythms, responsible for wake/sleep cycles, are default-linked to the change of day and night (in natural conditions, we sleep at night and stay awake during the day). The main factor influencing the operation of internal biological clocks is light. Neurons in the eye’s retina perceive photons of light, send a wealth of information about it to the brain’s hypothalamus, and “conclusions” are drawn there about the current time of day and whether circadian rhythms should be adjusted based on the updated information. This is a continuous process that occurs throughout life. Therefore, regulating the intake or restriction of certain types of light during the day is probably the main tool for improving sleep quality.
Another crucial factor is body temperature. It fluctuates, following a circadian rhythm, and the difference between the minimum and maximum within a day can reach 0.5–1.0 °C. In the evening and night, when the body prepares for sleep and during its time, body temperature decreases, reaching its minimum about two hours before the usual waking time. It then gradually increases, peaking approximately 12 hours after the minimum point. Hence, a whole set of advice for sleep optimization revolves around thermoregulation processes.
Sleep itself, in its structure, also consists of hour-and-a-half cycles called ultradian cycles. Within one such cycle, different phases and stages of sleep—body states—alternate. These include:
- Slow-wave or non-rapid eye movement sleep (NREM), during which brain activity decreases.
- Rapid eye movement sleep (REM, Stage 1), characterized by rapid eye movement, increased brain activity, and complete muscle relaxation—paralysis.
Slow-wave sleep, in turn, consists of several stages: drowsiness (Stage 2), light sleep (Stage 3), and deep sleep (Stage 4).
All sleep stages have their functionality, and it’s crucial not to interfere with the body but allow it to engage them in the right proportions. Many of our actions (or lack thereof) throughout the day affect the alteration of sleep structure (the duration of various stages), and we may not even notice this influence (after all, we’re getting our 8 hours of sleep, and that’s great). Therefore, it’s essential to understand that not only the timing and duration of sleep matter but also its quality or structure.
How Much Sleep is Necessary?
To date, there’s an enormous scientific base suggesting an optimal sleep duration within the range of 7–8 hours on average. However, sleep duration is highly individual and depends on a multitude of factors. For the vast majority of people, the ideal sleep duration falls between 6 to 9 hours.
To understand your personal needs, a good option is to start keeping a sleep journal, where you regularly (preferably daily) record:
- Bedtime and wake-up time
- Morning well-being assessment
- Assessment of well-being and energy levels at the end of the day
- All new and unusual activities from the previous day that could affect sleep (e.g., taking a new supplement or medication, exercising two hours before bedtime, emotional events in the evening, late-night computer use, etc.)
After collecting data for a few weeks, you can draw conclusions about your current routine, compare your most productive and challenging days in the context of sleep—by then, you might understand how much time you need for optimal sleep, what actions to incorporate into your life, what to avoid, and so on.
A great example is a Reddit thread where a couple maintained a sleep diary for 18 months, tracking the impact of various factors on its quality.
For statistics enthusiasts, playing around with sleep tracking is possible with any smartwatch or fitness tracker. From my experience, the quality of such data leaves much to be desired, and this statistics didn’t bring me any benefit. I personally enjoyed the Sleep Cycle mobile app—it uses the phone’s microphone to track sleep through breathing sounds. It accurately detected my bedtime and wake-up time and, as it seemed to me, built much more reasonable sleep charts with distribution across stages mentioned in the previous post.
Often, I hear recommendations to align one’s sleep with a complete number of ultradian cycles—meaning trying to sleep exactly 6 or 7.5 or 9 hours and attempting to wake up at the end of such a cycle for a light awakening and better post-sleep well-being. Most likely, this is true, but in practice, I don’t recommend getting too caught up in this due to the complexity of calculations. An ultradian cycle averages one and a half hours but can vary by several minutes. So, if on a particular night your ultradian cycle was on average 85 minutes instead of 90, then 5 such cycles would end in 7 hours and 5 minutes, not in 7 and a half hours. The exception is if you have a smart solution precisely tracking sleep phases, allowing real-time alarm activation at the end of one of the cycles, but I haven’t come across such a thing yet.
Another common piece of advice for sleep optimization, to which I am skeptical, is tracking sleep phase using trackers and adjusting them to the “optimal” ratio from studies or maximizing the deep sleep stage or somehow striving to influence the sleep structure. I wouldn’t do this because each sleep phase has its purpose and tasks to solve, and each person’s need for a particular phase varies and may differ from day to day. For instance, one day a person dedicated time to learning, and in the subsequent nights, there is an increased need for processing and assimilating new information. On another day, the same person may have experienced an injury, and the body needs to prioritize recovery, so the sleep structure on these days will be radically different.
The body knows what it needs to do far better than our consciousness; we just need to refrain from interfering with its work.
Sleep Optimization Tools
Light (and Darkness)
The first set of recommendations is based on regulating light exposure throughout the day. In summary, for the proper functioning of circadian rhythms, it’s essential to get as much light as possible in the first half of the day (especially immediately after waking up) and minimize light exposure in the second half of the day. It’s advisable to completely exclude light exposure before and during sleep.
Morning light exposure: It is crucial to initiate wakefulness mode, signaling the beginning of the day to our body. To achieve this, one needs to get a substantial amount of light (approximately 100,000 lux) within the first 30–60 minutes of wakefulness. An optimal solution is a morning walk. If the weather is clear and sunny, just 5 minutes outdoors (not in the shade) is sufficient. In case of cloudy weather, the outdoor stay time increases to 20 minutes.
Why go outside? The level of light outside is orders of magnitude higher than indoors. Even if all artificial lights are turned on, or you stare at a monitor, it is far from enough for visual neurons to receive an adequate amount of light signaling daytime. You can experiment with a light meter app and compare the illumination at home and outside. Light through a window won’t work either, as glass blocks some types of radiation. An alternative is to open a window and look outside, but a walk is better because movement activates additional mechanisms, enhancing the effect of simple light exposure. Additionally, a walk is beneficial for various aspects of health, not just sleep.
Naturally, it’s better to go for a walk without sunglasses, caps, or other items limiting light intake by the eyes. Staring directly at the sun is not necessary; it’s harmful to vision.
In cases where waking up occurs in the dark, it’s essential to maximize artificial lighting. It’s even better to purchase and use a specialized LED lamp (example) with a power of 10,000+ lux, and then go outside after sunrise. When using a lamp, it’s crucial to position it above eye level so that the light falls from top to bottom, simulating sunlight (yes, light angles matter to visual neurons).
Limiting light in the evening: Light exposure in the morning and daytime is incredibly positive for overall body function and sleep quality. Still, it also has a negative impact on sleep in the period after sunset, especially after 10 PM and until 4 AM. The sensitivity of retinal neurons changes throughout the day, being significantly stronger in the evening than during the day. Our bodies are adapted to natural external conditions and poorly prepared for the modern world.
Interestingly, the only light sources not disrupting circadian rhythm during the dark period are natural light sources—fire (candles, campfires), and the moon.
Completely eliminating light during the dark period seems highly challenging to me. Therefore, it’s worth taking at least small steps:
- If possible, reduce screen time in the evening. If necessary, lower screen brightness, use blue light-blocking apps like Flux, or wear blue light-blocking glasses.
- Purchase and use floor and table lamps instead of ceiling lights in the sleep area. The idea is that receptor sensitivity is higher when light falls from top to bottom, so our task is to receive light, if necessary before sleep, below eye level.
- Use thick curtains or blinds that effectively block external light in the sleep area. You can also purchase and use a comfortable sleep mask.
Dietary Habits
- Caffeine intake: Avoid consuming caffeine 8–10 hours before bedtime. Caffeine may affect individuals differently based on sensitivity. For some, drinking a strong cup of coffee might not hinder falling asleep, but it can disrupt sleep architecture. Caffeine influences the phase distribution of sleep, potentially harming the quality of the deep sleep phase.
- Morning caffeine abstinence: Another recommendation for circadian rhythm normalization is to abstain from caffeine during the first 90 minutes after waking up. This is necessary to allow the body to initiate activity mode using natural signals without external interference.
- Avoid alcohol and nicotine: Refrain from alcohol and nicotine consumption not only before sleep but also as a crucial aspect of sleep hygiene. While alcohol may induce relaxation and quicken the onset of sleep, it diminishes sleep quality, significantly limiting the rapid eye movement (REM) phase. Alcohol may also impair melatonin and growth hormone production during sleep and contribute to or worsen snoring and sleep apnea.
- Meal timing: Avoid eating 3–4 hours before bedtime. While individual experimentation is essential, there is increasing evidence of worsened sleep quality and impaired melatonin and growth hormone production when consuming food late in the evening.
- Hydration timing: Avoid drinking 1–2 hours before bedtime. Aim to consume the necessary fluid volume during the day, avoiding postponing it until late in the evening. Nighttime awakenings for bathroom visits do not contribute to sleep improvement.
In implementing these dietary adjustments, individual experimentation is encouraged to find the most suitable routine.
Sleep Schedule
Consistent Routine: Individuals should strive for a consistent bedtime and wake-up time. With well-functioning circadian rhythms, a person will experience sleepiness around the same time each day. The same applies to waking up — the body adapts, and waking up occurs around the same time with a stable lifestyle. If such a routine has developed and fits well into the daily schedule, and sleep quality is good, efforts should be made to stick to the established sleep schedule.
Several studies show that people with irregular sleep schedules, including oversleeping on weekends, experience a decline in sleep quality.
Bedtime: If you haven’t established a satisfactory sleep schedule, it’s advisable to go to bed only when you start feeling sleepy. If you feel alert even though it’s time to sleep, engage in light, non-strenuous activities that allow you to relax and reach a sleepy state.
Wake-Up: Whenever possible, aim for waking up without an alarm or other external signals, allowing the body to naturally determine the end of sleep. Most people need to get up at a specific time to make it to school/work/other commitments, but by observing sleep hygiene, it’s not as challenging as it might seem to wake up without an alarm at the required time, training circadian rhythms to a specific schedule.
Sleep Schedule During Disruptions: If an event in your life forces you to go to bed much later than usual or even have a sleepless night, it’s still worth trying to adhere to your standard schedule. In other words, wake up (even with an alarm) at the usual time, resist oversleeping the next day, avoid taking long naps during the day, and don’t go to bed significantly earlier the next day. The best course of action is to endure a difficult, long day after insufficient sleep and go to bed at your usual time.
Daytime Napping: Daytime napping can be a powerful tool that significantly improves productivity and well-being under certain conditions, but it can also disrupt nighttime sleep. If you have problems falling asleep or issues with the quality of nighttime sleep, consider giving up daytime napping until you resolve nighttime sleep issues.
General guidelines include not allowing too long of a daytime nap (more than 90 minutes), ideally limiting it to 20–30 minutes, and avoiding evening naps, at least 8–10 hours before bedtime.
Room Environment Optimization
Room Temperature: The ideal room temperature during sleep should be around 18–20 °C. Installing and using an air conditioner can be a significant aid in improving sleep quality.
Air Quality: Fresh air also contributes to better sleep, so ventilating the room an hour before bedtime (assuming the necessary room temperature is maintained) is undoubtedly a good idea.
Humidity: Optimal humidity estimates for sleep vary, with a preference for a humidity range of 40–50% in winter and 45–60% in the summer. Aiming for the golden mean of 50% is likely a foolproof strategy. A quality humidifier is another support in the quest for perfect sleep.
Soundproofing and Light Blocking: External noises and light negatively impact sleep in all aspects. Light-blocking curtains/blinds can help achieve maximum darkness in the room during the night. Naturally, all electronic devices generating light (e.g., Wi-Fi router) should be removed from the sleep area.
Soundproofing is more challenging — disturbances to good sleep can come from roommates with a different lifestyle, noisy neighbors, or street noise, especially if your house is located near a busy street. In the first case, if a simple conversation with roommates and neighbors doesn’t help, consider a comprehensive room renovation focusing on the use of soundproofing materials for the floor, ceiling, and walls. In the latter case, installing windows with triple glazing can partially help.
In extreme cases, consider acquiring high-quality and comfortable sleep masks and earplugs. Ideally, creating custom earplugs based on molds of your ears using a 3D printer is an excellent option.
Bed, Pillows, Mattress, Bedding Selection: This is a highly personal matter, and it’s challenging to propose a universal solution. However, well-matched bedding attributes dramatically improve sleep quality and significantly reduce spinal pain.
This point requires significant investments, both financially and time-wise (to study the topic and find the optimal solution). However, the impact on sleep and, subsequently, quality of life is immense. I plan to dedicate time to exploring this point in the future and hope to have insights to share.
Preparing for Sleep in the Evening
Avoiding Electronic Devices: Refrain from using electronic devices 30–120 minutes before bedtime. The light emitted by devices significantly disrupts melatonin production. Furthermore, activities like scrolling through social media or reading the news in the evening can stimulate the nervous system, causing a substantial dopamine release, which is counterproductive to the relaxation needed for good sleep.
Warm Bath or Shower: Taking a warm bath or shower not only contributes to relaxation but also triggers compensatory mechanisms that lower the body’s internal temperature, significantly impacting sleep quality.
Avoiding Intense Physical Activity Before Sleep: While regular physical activity promotes better sleep, it’s essential to avoid intense exercises just before bedtime. Late workouts stress the central nervous system, contradicting the overall relaxation strategy. An exception to this is sex—after orgasm, there is a release of prolactin, which significantly relaxes the body and aids in faster sleep onset.
Journaling: Experimenting with keeping a journal is a good idea. Writing down thoughts in a journal unloads the day’s events onto paper, reducing the feeling of anxiety before sleep.
Designating the Bed for Sleep Only: Using the bed and bedroom only for their intended purpose helps enlist the brain’s assistance. Neural connections are created, associating a specific place with a state of sleep. Even if it’s time to go to bed but you’re still feeling alert, it makes sense to engage in other activities outside the bedroom or at least not lie in bed for sleep until you genuinely feel sleepy.
The Sleep Process
Sleeping Position: Currently, there’s no consensus on the ideal sleep position. Different positions have their advantages, and to determine the optimal one, you need to be aware of your problems. For instance, for people with gastroesophageal reflux disease (GERD), sleeping on the left side is optimal due to anatomy. Those experiencing knee or hip pain might find it best to sleep on their back with a pillow under their knees to relieve spinal tension. People with neck pain may find relief with both side and back sleeping but need to choose the right pillow. Those dealing with snoring or sleep apnea might find side or stomach sleeping optimal but not sleeping on the back.
Nasal Breathing: Strive for nasal breathing as mouth breathing contributes to the development of many diseases, including sleep apnea. Conscious training during the day, even when it’s challenging, is highly recommended—e.g., during jogging or strength training.
Some individuals take a radical approach to retraining and tape their mouths shut at night, claiming it helped them stop nighttime mouth breathing. I haven’t explored this practice, and it seems risky and potentially harmful, so I don’t recommend trying it until more data is available.
But I’ve tested another tool, nasal strips, that slightly widen the nostrils, making it easier for air to flow through the nose and, theoretically, facilitating nasal breathing. However, I haven’t noticed any effect on my sleep so far.
Supplements
I intentionally placed this section at the end of the recommendations because I believe that it’s crucial to work on behavior and habits first, and only then, if necessary, experiment with supplements.
The effectiveness of many dietary supplements is questionable, as there is not enough evidence to support their use. Long-term risks of their consumption also remain unknown. Therefore, extreme caution is required when choosing a particular supplement, its dosage, timing of use, and closely monitoring any changes that occur after starting its intake.
How to experiment with taking supplements to improve sleep:
- Establish a stable sleep routine and keep a sleep journal for a month.
- In the next month, start taking one supplement without changing other sleep-affecting factors, continue keeping a sleep journal, paying special attention to any changes.
- Discontinue the supplement for a month and observe whether there is a relapse in changes. Draw conclusions about the individual effectiveness of taking that supplement and its impact on life.
List of supplements potentially helpful in addressing sleep issues:
- Melatonin (0.5–3 mg): The most popular supplement, aiding in combating insomnia and helping induce sleepiness quickly. Currently considered safe, but there’s a lack of serious studies on its long-term impact on the body. Risks may include direct alteration of brain chemical activity, and doses often exceed natural levels, potentially negatively influencing the natural melatonin production process. If you can’t overcome insomnia through other means, experimenting with melatonin intake might be a reasonable solution.
- Magnesium (150–200 mg, depending on the form): This mineral affects over 600 bodily processes, potentially leading to improved sleep due to its relaxation-inducing properties, although evidence on its effectiveness is contradictory. If you don’t have a magnesium deficiency, supplementing might be less effective. Magnesium threonate is considered the best form overall.
It’s worth noting that approximately 5% of people have poor tolerance to magnesium supplements, experiencing unpleasant stomach symptoms. - L-Theanine and Glycine (150–200 mg and 3 g): Some studies suggest that taking these amino acids also improves sleep quality.
- Herbs and Plants: Lavender, chamomile, valerian root, lemon balm, ashwagandha contain bioactive substances capable of reducing stress, relaxing the body, and thus positively affecting falling asleep and sleep quality. You can drink herbal tea a couple of hours before sleep or experiment with supplement intake in the form of extracts.
If the above is not sufficient, additional experiments can be considered with supplements such as apigenin, 5-HTP, GABA—some small studies have also shown their positive impact on sleep quality.
In this article, I have attempted to explore sleep and potential ways to improve it. Despite the extensive volume and numerous tips, everything can be distilled down to a lifestyle in accordance with the laws of nature. Sleep at night, lead an active lifestyle in the morning and during the day, and relax in the evening.
Our lives are full of unpredictability and challenges, and working on the quality of sleep, though a complex and non-trivial task, carries too many benefits for improving the quality of life. It serves as the foundation for good health and longevity and ideally should be a priority for all individuals striving for self-improvement.