Proven routines to help you sleep deeper and better

Why having a sleep routine matters

A regular sleep pattern helps get the body and brain into a restful state for sleep. According to various studies, a stable sleep rhythm supports the natural circadian rhythm. A healthy wake-sleep cycle helps you to fall asleep faster, sleep longer and deeper. 

A sleep pattern that is variable from day to day can disrupt the body’s natural circadian rhythm. This could result in less restorative sleep, disrupted sleep during the night, and daytime sleepiness. 

Factors affecting sleep

Sleep quality can be affected by many factors. Things that can interfere with sleep include: 

• Light-emitting screen use: blue light suppresses the production of melatonin, a hormone that promotes feelings of sleepiness. 
• Irregular bedtimes: having irregular bedtimes and wake-up times can make it more difficult to fall asleep at night. 
• Caffeine and alcohol intake in the evening: these substances throw off your natural sleep-wake cycle. 
• Stress or rumination: a busy mind can lead to fragmented sleep. 
• Sleep environment: temperature, noise and bed comfort play a significant role in your ability to get proper sleep. 
• Busy lifestyle: work obligations, family life and an overloaded diary can keep your mind active, making it difficult to unwind for sleep. 

Continue reading this article for more insights and tips to improve your sleep. 

Sleep problems can also have a medical cause such as insomnia or sleep apnoea. It is always best to talk with a doctor to rule out a medical cause. 

Practical habits to improve sleep

Certain habits can help you get more deep and restful sleep. Here is a list of practical, easy-to-apply strategies to improve your sleep. Remember, small changes can make a big difference. 

1. Follow a routine 
   A regular sleep rhythm supports the natural circadian rhythm. Going to bed and waking up around the same time every day, also at weekends, helps strengthen the sleep-wake cycle and improves deep sleep. 
2. Have an evening ritual at least one hour before bed 
   An evening ritual helps the body and mind transition from a busy day to restful sleep. The ideal time to start your pre-sleep ritual is 60 to 90 minutes before bedtime. Healthy habits for your evening routine: 
   - Reading (avoid devices with screens such as e-readers that emit light and suppress melatonin levels, unless they are equipped with a night mode) 
   - A hot shower or bath 
   - Breathing techniques or restful meditation 
   - Relaxing music or silence 
   Research shows that a relaxing evening ritual helps lower heart rate and contributes to better rest. 
3. Avoid looking at screens for at least one hour before going to bed 
   Blue light from phones, tablets and TV screens suppresses the production of melatonin. Generally, it's recommended to avoid all screen use at least one hour before you plan to go to bed. If you’re required to look at screens, then use night mode or a screen protector that filters out harmful blue light – although this is less effective than avoiding screens altogether. 
4. Optimise your sleep environment 
   The quality of your sleep depends not only on routines, but also on your environment. Some things to consider: 
   - Light: minimise light exposure with blackout curtains or an eye mask. 
   - Noise: reduce noise with earplugs or a white noise machine, if necessary. 
   - Temperature: keep your bedroom cool, ideally between 16 to 18 degrees Celsius. 
   - Comfort: a good mattress and pillow set provides support and helps prevent tossing and turning. 
5. Avoid alcohol and cut back on caffeine in the evening 
   Caffeine can stay in your system for five to six hours. If you want to have a good night’s rest, experts suggest stop drinking caffeinated drinks such as coffee, cola, energy drinks and strong tea after 2.00 p.m. While alcohol may initially help you fall asleep, it actually disrupts your sleep stages and can ultimately lead to disrupted sleep. Therefore, experts recommend avoiding alcohol before bed. 
6. Exercise regularly, preferably during the day 
   Daily physical activity can help you sleep better. Walking, cycling or moderate 30 to 60-minute exercise is enough to improve your sleep quality. High-intensity exercise before bed can negatively impact sleep because it increases your heart rate and adrenaline levels. 
7. Start a worry journal 
   Worrying and intrusive thoughts can interfere with the ability to get restful sleep. Putting your worries on paper or making a to-do list can help clear your head. The ‘worry journal’ is a well-known technique used as part of cognitive behavioural therapy for insomnia (CBT-I). Relaxation techniques such as body scan meditation and visualisation can also be helpful. 

Signs that it's time to seek professional help

If you have ongoing sleep problems and healthy sleep habits don’t seem to be making a difference, there may be an underlying cause. Severe insomnia or sleep disorders such as sleep apnoea should be treated by a professional. It is important to consult a doctor so that you can get a proper diagnosis and treatment plan. Doctoronline’s team of affiliated doctors offers medical guidance tailored to your personal situation. In some cases, short-term use of sleep medications may be recommended. Sleep medications are always part of a treatment plan that includes medical supervision by our affiliated doctors.  

View the tapering schedule below for short-term and responsible use. 

Tapering advice:  

• Do not take an extra dose at night, even if you cannot sleep. 
• If you are having withdrawal symptoms, you may need to taper off more slowly or adjust the tapering steps. 

Note: Never start tapering off your sleep medication without a doctor’s advice. 

Conclusion: good sleep starts with healthy habits

Restorative sleep does not just ‘happen’. A regular sleep pattern, relaxation and a restful environment are the basis for better sleep. Adopting simple but effective habits can lead to significant improvements. Although everyone is different, most people will notice positive changes with some simple adjustments to their daily routine. 

Find the right path that fits your needs together with Doctoronline.