Tips to Maximize Quality of Sleep

by Adam Toffan, M.Sc, NSCA-CSCS, CSEP-CEP Assistant Fitness Training and Assessment Coordinator, Recreation Services at the University of Manitoba

---

Sleep has a profound effect on our ability to function and adequately perform daily tasks. Sometimes, this leads to tragic events such as the Exxon Valdez oil spill linked to inadequate sleep. Now, sleep medicine is looking at the effects of sleep on a cellular and subcellular level, including the effects of sleep disruption and deprivation on metabolism, hormone regulation and gene expression along with relationships with several disorders including hypertension, obesity, Type 2 diabetes, impaired immune function, cardiovascular disease, mood disorders, neurodegeneration, dementia and even loneliness. There’s ongoing research on maximizing sleep to prevent some of the health risks associated with poor sleep. Healthy sleep requires adequate duration, good quality, appropriate timing and the absence of sleep disorders. The best way to ensure you get a good sleep is to establish good habits and a sleep environment that promotes good sleep. Here are some things to consider to help set you up for better sleep. 

Proper light exposure

Increasing bright light exposure during the day helps keep your circadian rhythm consistent. This will help tell your body when it’s time to sleep. In contrast, exposure to blue light in the evening has been shown to hinder sleep by tricking your brain into thinking it is still daytime. A primary source of blue light comes from the screens we use every day. It’s recommended to avoid electronics two hours before bedtime. Some other options are wearing glasses that block the blue light rays or installing apps that prevent blue light rays from being emitted from your devices. 

Be mindful of what you consume in the evenings: 

While it’s important to stay hydrated and not go to bed hungry, it’s equally important to limit intake of food and liquids in the hours before sleep. Caffeine is part of a daily ritual for many people, but caffeine's negative effects on sleep can be felt for 6-8 hours after consumption — especially if you are sensitive to caffeine. For this reason, caffeine is not recommended after around 3 or 4 p.m. You should avoid all other fluids for 1-2 hours before bed to avoid excessive urination, which results in lower sleep quality and daytime energy. Alcohol and food also have chemical effects that impair sleep. Alcohol in the evenings or eating close to bed affects sleep quality by reducing the release of melatonin and human growth hormone through the night. This leads to negative effects on the circadian rhythm and, as a result, reduced sleep quality. Alcohol has additional side effects that reduce sleep quality, including increased snoring, disrupted sleep patterns, and increased sleep apnea symptoms.

Optimize your bedroom environment: 

Many factors are involved in a bedroom environment conducive to good sleep. Your bed should be comfortable and have good pillows. An old or bad bed can lead to back stiffness, back pain, and shoulder pain, leading to poor sleep quality. The bedroom should be dark and quiet. Many people report improved sleep quality when external light and noise are diminished. Temperature is also a big factor. In fact, some studies have found temperature is a bigger factor than noise concerning sleep quality. It is up to personal preference, but about 20 degrees Celsius is recommended for ideal sleep. 

Consistent sleep schedule: 

Going to bed and waking up at the same time every day (including weekends) helps steady your circadian rhythm, which is responsible for your sleep/wake cycle. Changing your sleep times on weekends has a reportedly negative effect on sleep quality by altering your circadian rhythm and melatonin levels which signal your brain when it’s time to sleep. Long daytime naps can also affect your sleep by confusing your internal clock and making it difficult to sleep at night. They can also make you more tired post-nap! Keeping naps to 30 minutes or less can enhance daytime brain function, but longer naps should be avoided; however, the effects can vary. If you already nap during the day regularly and sleep well, you shouldn’t worry. 

Exercise (but not before bed): 

Exercise is a great way to burn off excess energy and positively affect stress and anxiety. This helps improve sleep quality. However, exercising also has a stimulating effect due to the release of adrenaline and epinephrine. Therefore, exercise should be done during the daytime to maximize its effect on sleep quality. 

Good sleep hygiene can help you get more and better sleep making you happier, healthier and more productive. Set yourself up for success by implementing good sleep habits, and you won’t regret it.

Sources

---

Canadian Society for Exercise Physiology. (2013). Canadian Society for Exercise Physiology-Physical Activity Training for Health (CSEP-PATH).

Stepanski, E.J., Wyatt, J.K. (2003). “Use of sleep hygiene in treatment of insomnia.” Sleep Medicine Reviews. Vol. 7(3). Pp. 215 – 225.

Worley, S.L. (2018). “The Extraordinary Importance of Sleep.” Pharmacy and Therapeutics. Vol 43(12). Pp. 758-763.