The Foundations of Excellent Sleep

Imagine a bucket that starts full after a restful night's sleep. As you go through your day, the water drains, representing your growing sleep drive. Ideally, the bucket empties just as you're ready for bed, indicating you're primed for sleep.

Two issues can arise: If the bucket empties too soon, you may feel sleepy earlier than planned. If it still has water at bedtime, falling asleep might be difficult.

The rate at which the bucket drains varies throughout the day, reflecting your biological clock. It drains slowly in the morning and afternoon, keeping you alert, and more quickly in the evening, signaling bedtime.

This metaphor illustrates the interplay between sleep drive and your biological clock, both crucial for regulating your sleep-wake cycle.

Caffeine and alcohol: Limit caffeine after 1 p.m. if you have trouble sleeping. Depending on your genetics and other factors you may want to cut caffeine entirely — some people metabolize it quickly, whereas others may experience the effects for up to 12 hours. Though it’s considered a depressant, alcohol can also profoundly disrupt sleep, so limit your intake and avoid it within three hours of bedtime.

Exercise and stressful conversations: Stimulating activities, like exercise as well as stressful conversations, should be avoided in the two hours before bedtime. Both can raise your heart rate and adrenaline level, leading to alertness.

Wind-down routine: Engage in relaxing activities like a warm bath or light reading to wind down before bed. This helps release daily stress and prepares you for restful sleep

Relaxation techniques: Counting sheep may not actually work, but techniques such as thought-stopping and box breathing—which calms the autonomic nervous system—can support a transition into a restful night of sleep.

Room temperature: Research shows that a slightly cooler room can be helpful in achieving restful sleep; 67-68 degrees Fahrenheit is often a helpful starting point.

Devices: Avoid screens that emit blue and white light, such as TVs and smartphones, before bed, as they can interfere with melatonin production and circadian rhythm.

Fluids: Many people have to urinate overnight, but if this is a frequent occurrence for you, try reducing your fluid intake for a few hours before you plan to go to sleep.

Dark environment: Try to keep your sleep environment as dark as possible, as any light can interfere with your circadian rhythm. Blackout blinds and sleep masks can make a huge difference.

Snacks: Though eating before bed is not generally recommended, those who wake often may benefit from a small snack high in protein to help stabilize blood sugar.