How to sleep better: Tips to get a better sleep

It's no secret that a good night's sleep is vital for your overall health and wellbeing. It extends beyond simply feeling refreshed; it influences our energy, physical health, mood, and daily activities.¹ Although there is no one-size-fits-all advice, there are things you can do to help improve your sleep. And, since everyone has different biological factors and lifestyles, it’s best to try a few different strategies.

Although it’s a common misconception that getting more hours of sleep per night means you’re getting better sleep, that’s not always the case. The quality of that sleep matters more², and your habits throughout the day and in the evenings can have a major impact on the quality of sleep you’ll get.

You may have heard of the term “sleep hygiene.” This term was coined in the early 1970s and is used to refer to a sleep routine or sleep habits that are conducive to promoting good quality sleep and daytime alertness.³

This guide is intended to empower you to try several different sleep hygiene methods to improve your sleep naturally and build healthier routines and habits that work for you.

Why getting a good night’s sleep is important

Sleep can make a huge difference to your overall health and wellbeing. It is one of the most important things to optimise in any health journey.

Think about a time when you were sleep deprived – it's likely you didn’t feel like exercising, didn’t make the healthiest food choices, and had trouble concentrating and staying focused.

Effects of lack of sleep

When you don’t get enough quality sleep, it can disrupt your body’s ability to regulate glucose and increase your chance of glucose spikes and dips.⁴

Dysregulated glucose can lead to fluctuations in mood and energy⁵, cravings for starchy foods, and an increased risk of overeating.⁶ These foods then further disrupt your glucose. And so, the cycle continues.

Poor sleep can also result in a reduced ability to fend off illness.⁷

While these are the short-term effects of sleep deprivation, a lack of sleep can also have a long-term impact on your health and wellbeing.

8 ways to improve your sleep

Here are our tips to set yourself up for a successful night of sleep.

1. Wind down your caffeine intake: Your meal or snack choices can have a significant impact on your sleep. You might be aware that you should avoid stimulants such as coffee, some teas, and dark chocolate before bed as the caffeine can disrupt your sleep-wake cycle, making it harder to fall asleep and stay asleep. Everyone metabolises caffeine differently. One person may be fine with their third coffee later in the day, while another may not be OK with even one coffee in the morning. To ensure a peaceful night’s rest, try cutting out caffeine at least 6 hours before bed and switching to decaffeinated coffee or herbal teas in the afternoon and evening.

2. Learn how different meal choices affect you: Your meal choices throughout the day, and particularly around dinner time, can lead to dysregulated glucose beyond typical glucose spikes. This can make it harder to fall asleep and also disturb sleep quality.^8,9 Prioritise protein and fats and try to avoid eating right before bed. This can help to maintain steady glucose levels and improve sleep quality.¹⁰ Personal insights from a continuous glucose monitor (CGM) like Lingo can help you make better meal choices and keep you on track to eat in a way that steadies your glucose and facilitates quality sleep.

3. Create a relaxing sleep environment: Make your bedroom a calm, comfortable space that promotes restful sleep. Consider things like comfortable bedding, blackout curtains or an eye mask, or a white noise machine to help create your perfect sleep environment. These seemingly small touches can make a big difference. Avoid unnecessary clutter, as this can create a chaotic environment which is not conducive to relaxation. Try to avoid working in your bedroom, as your brain starts associating the space with productivity and stress rather than relaxation and rest.

4. Limit screens before bed: The blue light emitted by screens can suppress melatonin (your sleep hormone) production and interfere with your body’s natural sleep-wake cycle.¹¹ So, it’s best to avoid using electronic devices for at least an hour before bed, or switch to audio-only content like podcasts. If you’re used to replying to emails or studying in the evening, this might require setting a hard deadline. If your schedule won’t allow for that much time between screen and sleep, consider installing a blue light filter for your screen and/or investing in blue light-blocking glasses. An additional issue with screens is that they can be very stimulating, thereby increasing brain activity even if it might feel relaxing and comforting at the time. Try to avoid watching TV and movies, playing video games, and scrolling through social media right before bed. Instead, pick up that book you’ve been meaning to read or listen to music or a podcast.

5. Avoid alcohol later in your day: It’s a common misconception that alcohol helps you sleep. However, while alcohol might help you fall asleep quicker, it mostly leads to a more restless and disrupted sleep.¹² Typically, there is a reduction in REM sleep, which is crucial for dreaming, memory consolidation, and emotional regulation. There is also a greater likelihood of waking up during the night.

Look to replace your evening drink with one of the following:

Herbal teas: chamomile, valerian root, and lemon balm are all known for their natural calming properties.

Golden milk (turmeric latte): blend milk with turmeric, cinnamon, ginger, and a touch of honey for a comforting drink with anti-inflammatory properties.

6. Practice relaxation techniques: While prioritising sleep is important all the time, it’s essential when you’re feeling overwhelmed. When you’re overly stressed, your body releases the hormone cortisol, also known as the “fight or flight” hormone. Too much cortisol can not only affect your glucose, but also disrupt your sleep patterns. High cortisol levels have been linked to insomnia, waking up during the night, and less sleep time overall.¹³ Although it may be hard to get the quality sleep you need when you’re stressed, take time to relax and wind down before bed. You’ll feel better the next day. Techniques like deep breathing, meditation, and yoga can help to ease your mind and reduce your stress levels before bed. A simple breath technique involves inhaling slowly for a count of four and exhaling smoothly for a count of four.

7. Write down your thoughts: If you feel anxious or worried about the next day, take a few minutes to jot down your thoughts or worries on a notepad next to your bed. You may even find it useful to write down your top three priorities for the next day. This can help you clear your mind and unwind. It can also be comforting to make note of three things you are grateful for. This can help shift your stress and help you feel ready for sleep.

8. Follow a bedtime routine (sleep hygiene): A consistent bedtime routine can signal to your body that it's time to wind down and get ready for sleep. This can include things like taking a warm bath, reading a book, or some light stretching. It’s also a good idea to wake up around the same time every day and get exposure to natural sunlight within the first couple hours of waking up to set your circadian rhythm.

Use these tips as inspiration to create a regular routine that can significantly improve your sleep quality. Even making one or two adjustments can have a positive impact on both your sleep and your glucose.

Summary

Quality sleep is paramount for overall health and wellbeing. The relationship between sleep and glucose is powerful, and when disrupted, has a wide array of health consequences. impacting mood, energy, immunity, and appetite.

A CGM like Lingo can provide data on your individual glucose patterns and give you insight into how your behaviours, including sleep, impact your glucose levels. Over time, you can use these insights to establish healthier habits such as making better food choices to support quality sleep as well as achieving better sleep to support steady glucose levels.

_{The Lingo system is not for medical use and intended for users 18 years and older. Lingo is not intended for diagnosis or management of any disease including diabetes.}

_{The Lingo programme does not guarantee that everyone will achieve the same results as individual responses may vary. It is best to speak to your doctor for advice on starting any diet or exercise regime or if you have an eating disorder or a history of eating disorders.}

_{© 2024 Abbott. All rights reserved. The biosensor housing, Lingo, and related marks are marks of the Abbott group of companies. Other marks are the property of their respective owners.}