Simple Tips Proven to Help You Sleep Better at Night

Key Takeaways:

• Sleep is when the brain processes information from the day, forms memories, solves problems, and rebuilds metabolic pathways and energy reserves.
• A lack of sleep can lead to negative changes in mood and diet, and it puts you at risk for health issues, as sleep deprivation can affect the immune system.
• Getting more sleep is easier than it seems. A renowned sleep expert shares the steps to get more shut-eye.

Related Studies:

• TIME-ZZZ: Contribute to advancing our understanding of the connection between sleep and biological aging. Anyone who has ever taken an Index test registered through Elysium Health is eligible to participate in this study. Learn more here. 

Sleeping well is one of the most important, no-cost ways to protect your health and overall well-being. Sleep is a restorative time when growth and repair occur, and it's an important time for our brain to work through complex situations. Hence, the term "sleep on it!" Yet, so many of us struggle with sleep, whether that be falling asleep, staying asleep, or both, leading to groggy mornings, foggy brains, and, potentially, sleep-deprived-induced health issues. So, how do we get better at sleeping? We looked to renowned sleep expert and Elysium Scientific Advisory Board member Russell Foster, Ph.D., for tips to help us get better quality sleep.

First, Why Is Sleep So Important?

As mentioned, sleep is all about restoration, but let's get into some specifics. Dr. Foster says that the brain is still hard at work while we're sleeping. During this downtime, the brain forms memories based on what we've encountered and experienced during the day. It's also a time when the brain comes up with solutions to any problems or challenges you're working on. During the REM (rapid eye movement) stage of sleep, norepinephrine is shut down. This neuromodulator plays a role in immediate responses (such as fight or flight), but when norepinephrine isn't present, the brain can consider other ideas. One night of sleep can significantly enhance our capability of solving problems.

Sleep is also a time that we process toxins, says Dr. Foster. One example he points to is beta-amyloid, which has been linked to dementia and Alzheimer's. It's cleared away while we sleep. At the same time, sleep provides an opportunity to rebuild metabolic pathways and energy stores throughout the body and allow cellular repair and regeneration to take place. 

What Happens When We Skimp on Sleep?

You can assume that all that important stuff mentioned above doesn't happen if you're not getting enough sleep, but beyond that, other changes can affect daily life. In the short term, being sleep-deprived affects mood and cognitive function, so you may be quick-tempered, impulsive, and make poor decisions.  

Foster explains that a long-term lack of sleep increases cortisol, the stress hormone, which can suppress the immune system. He points to shift workers, who may have a long-term sleep deficit. This may be one reason shift workers are at a greater risk of health issues.

Sleep deprivation can also affect your waistline. When you're not sleeping enough, you release ghrelin, a.k.a. the hunger hormone, which makes us crave sugary carbohydrates and can lead to weight gain and obesity.

So, How Do We Get Better Sleep?

We stress about sleep, which further disrupts our ability to get some. It's Ironic, right? Fortunately, sleep is more attainable than it seems. Dr. Foster offers some simple tips for getting good rest.

1. Know Your Chronotype

Your chronotype determines whether you're a night owl or a morning person. While it may shift during times of your life (for example, babies are early risers but may turn into night-owl teens), it remains relatively stable in adulthood. It's determined by genetics, age, and light exposure. Dr. Foster explains that 10 percent of the population are morning larks, 25 percent of people are night owls, and 65 percent of us are somewhere in between. You can figure out yours by looking at your natural sleep patterns, especially when you don’t have to be up early for work. 

Knowing your type may help you set a realistic schedule rather than fighting your nature. And if you can't adjust your schedule to fit your chronotype, playing with light exposure may help. Get sunlight early to help you wake up the next day. Try room-darkening shades in the evening to help you fall asleep sooner.

2. Relax About The Number of Hours

Many of us were taught that eight hours of sleep is the magic number to aim for, but Dr. Foster says there is a recommended range of six and 10.5 hours of sleep a night. You may not require eight hours, and trying to force yourself to get them may lead to sleep anxiety, a phenomenon that, studies show, can lead to more sleep disruptions.

3. Form Good Sleep Habits During the Day

Quality sleep is made in the daytime. What you do throughout the daylight hours can affect how easily (or poorly) you fall asleep and how well you sleep. Some of the things Dr. Foster recommends:

• Get light exposure in the morning to help regulate your circadian rhythm. It also helps make you more alert and awake when you're not a morning person.
• Be mindful of your caffeine intake, especially in the afternoon and evening. A late-day latte may delay bedtime.
• Limit any mid-day naps to 20 minutes.  
• Avoid alcohol. It can cause wakeups during the night and overall poor quality sleep.  

4. Create a Healthy Sleep Environment

Creating a space conducive to sleep is essential, too. Dr. Foster says to power down all electronics, including television, at least 30 minutes before bed, minimize light exposure, and keep the room cool. While we sleep, there is a slight drop in the body's core temperature. A room that's too warm can affect your ability to drift off to sleep and stay asleep.

5. Don't Stress Middle-of-the-Night Wakeups

We've all been there; you wake up in the wee hours of the morning and can't fall back to sleep. You start mentally calculating how many more hours of sleep you'll get if you can fall asleep now, but you're still tossing and turning. You may even turn on the TV or reach for your phone to scroll mindlessly. Dr. Foster says the trick to falling back asleep is to not stress about being awake. Sleep consists of cycles of REM sleep and non-REM; sometimes, we wake after a REM cycle. Dr. Foster said if you can't fall back to sleep, you can leave the room for 20 to 30 minutes, do something relaxing, such as listen to music, and then return to the bedroom when you're feeling drowsy. Taking away the must-get-back-to-sleep pressure can help you get there sooner.

Help Elysium Understand the Science of Sleep

Introducing the Translational Initiative to Map Epigenetics in Sleep (TIME-ZZZ), a new study designed with sleep expert Russell Foster, Ph.D., to help us better understand the connection between sleep quality, chronotype, mental health, and biological aging. 

If you've ever taken an Index test registered through Elysium Health, you can participate by answering a series of short questionnaires (called activities) covering topics on sleep quality and mental health benefits. Participants get the following perks: 

• Enjoy a special webinar with Dr. Foster focused on the science of sleep. 
• Receive study insights, including your chronotype, and contribute to advancing clinically validated interventions and health monitoring tools for longevity.

Sign up for TIME-ZZZ here and find additional study details on clinicaltrials.gov under the identifier NCT06333301.