Three Proven Ways to Get Better Sleep
In my almost 30 years on this earth, I only started to prioritize and improve my sleep last year. I think this is a normal timeline for most people. When we’re young, we’re made of rubber and magic. Four hours of sleep last night? Slept on the floor or the couch? Cool, no problem—let’s go attack the day.
Then, we hit our mid-to-late twenties, and those late nights and bad sleep quality start to hit a bit harder the next day. We really start to feel the consequences: foggy-headed, irritable, lack of motivation, and our daily tasks just seem harder.
Remember that old saying, “I'll sleep when I'm dead”? The problem with that is long-term lack of quality sleep and sleep duration have been linked to an increased all-cause mortality rate. People who regularly report getting less than 5 hours of sleep per night show a 12% higher risk than those who average 7+ hours a night.
If I can give one piece of advice that will vastly improve the quality of someone's life, it’s better quality sleep. Small adjustments to your environment and habits can have a huge impact on how well you rest.
Here are three easy and science-backed ways to improve your sleep:
1. Keep Your Room Between 60-65°F
You may have heard the advice that the temperature of your bedroom can influence your sleep, but it’s more than just a comfort factor. Research consistently shows that the ideal sleep environment involves a cooler room.
According to a 2012 study published in The Journal of Sleep Research, the optimal room temperature for sleep is between 60 and 65 degrees Fahrenheit. Why is this range so effective?
Your body temperature naturally decreases as you prepare for sleep, and a cooler room supports this process. If your room is too warm, your body has to work harder to regulate its internal temperature, which can interfere with how quickly we fall asleep and the ability to stay asleep through the night.
This drop in body temperature helps signal to your brain that it's time to sleep. The cooler environment encourages the body to transition into deeper stages of sleep, which are essential for both physical and mental recovery.
2. Limit Caffeine Later in the Day
I want to preface this by saying: I love caffeine. I love my morning coffee, and I enjoy caffeinated pre-workout before the gym. Caffeine is a tool that I use to improve my training and energy levels daily. But I’ve learned that there’s a difference between using it as a tool and not as a crutch.
Here’s a trap most people fall into (myself included): a cup or two of coffee in the morning, but then 2 p.m. hits, and we feel that midday grogginess coming on, so we grab another cup or an energy drink to keep us going.
Here’s the problem: The average half-life of caffeine (the time it takes for half of the caffeine you consume to be metabolized by your body) is about 3 to 5 hours, according to the Sleep Foundation.
So, that 2 p.m. cup of coffee will take up to 10 hours for all of the caffeine to be fully out of your system. Meaning, if you’re trying to sleep by 10 or 11 p.m., that caffeine is still present and can delay your sleep onset, reduce sleep quality, and disrupt the duration of deep sleep.
Which, in turn, makes us more tired the next day when that 2 p.m. slump hits, leading us to that next cup of coffee. See the vicious cycle?
A 2013 study published in The Journal of Clinical Sleep Medicine found that caffeine consumed up to six hours before bed significantly worsened sleep—even in people who believed they were not particularly sensitive to caffeine.
It’s why we created Hydranu with nootropics, in addition to a full-profile of electrolytes. So, as that 2 p.m. wall hits, not only can we hydrate with the crucial electrolytes our bodies need, but also nootropics that have been shown to increase focus, alertness, and mental clarity—giving that boost we need without sacrificing our sleep.
3. Establish a Consistent Sleep Schedule
One of the most effective ways I’ve drastically improved my sleep is by implementing a consistent sleep schedule.
This means going to bed and waking up at the same time every day—even on weekends. Our bodies thrive on routine, and creating a regular sleep-wake cycle helps regulate your internal clock, or circadian rhythm.
Research indicates that irregular sleep patterns can disrupt circadian rhythms, leading to poorer sleep quality. According to a study published in Current Biology, people who maintain a consistent sleep schedule have better sleep quality, report feeling more rested, and perform better during the day compared to those with erratic sleep habits. This consistency can also improve cognitive function, mood, and overall health.
Even if you don’t feel sleepy at your set bedtime, try to stay in bed and relax. Over time, your body will adjust to the routine, and you’ll likely find that falling asleep becomes easier.
Improving sleep isn’t always about fixing one single factor—it’s about creating an environment and a routine that supports your body’s natural sleep processes.
Don’t try to change everything at once. Make small changes over time, and once they become a part of your routine, then introduce another change.
We try to accomplish a lot every day, and it seems like sleeping less is an easy way to accomplish more. But we need the adequate duration and quality of sleep to show up at our best at work, in training, and for our families.
If you’ve been struggling to feel in control of your sleep and to feel your best the next day, give these strategies a shot. You’ll feel the difference.
Have a great week!
GTY
References:
Okamoto-Mizuno, K., & Mizuno, K. (2012). Effects of thermal environment on sleep and circadian rhythm. Journal of Physiological Anthropology, 31(1), 17–22. https://doi.org/10.2114/jpa2.31.17
Drake, C., Roehrs, T., Shambroom, J., & Roth, T. (2013). Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Journal of Clinical Sleep Medicine, 9(11), 1195-1200. https://doi.org/10.5664/jcsm.3170
Wright, K. P., Jr., McHill, A. W., Birks, B. R., Griffin, B. R., & Rusterholz, T. (2015). Entrainment of the human circadian clock to the natural light-dark cycle. Current Biology, 25(16), 2176-2185. https://doi.org/10.1016/j.cub.2015.06.047
