Does your day often start tired even before you get out of bed? You are not alone. As a professional life coach, I see daily how crucial a good night’s sleep is to the overall well-being and success of my clients. In this blog, I share 8 essential routines that can help you improve your sleep quality and make your days more energetic.
Now why is improving your sleep quality so important?
Before we dive into sleep tips, it is important to understand why sleep is so essential:
- Promotes physical health
- Improves mental clarity and focus
- Strengthens the immune system
- Helps with emotional regulation
- Increases productivity and creativity
With these benefits in mind, let’s look at 8 essential routines that can help you improve your sleep quality.
1. Create a consistent sleep-wake rhythm
Our bodies like regularity, and this is especially true of our sleep-wake cycle. By going to bed and getting up around the same time every day, even on weekends, you help regulate your biological clock. This not only makes it easier to fall asleep, but also improves the quality of your sleep.
Many people go to bed much later on weekends than during the week. The result? A kind of mini jet lag on Monday morning. By staying within an hour of your normal bedtime on weekends as well, you’ll start the week a lot fresher. Practical tips:
- Choose a bedtime where you can get 7-9 hours of sleep before your wake-up time.
- Set an alarm for both your bedtime and your wake-up time (yes, that includes your bedtime and believe me: it helps!).
- On weekends, try not to deviate from your weekday rhythm by more than an hour.
- Be patient; it may take several weeks for your body to get used to the new rhythm!
2. Optimize your sleep environment
Your bedroom should be a haven of peace, a place where your body and mind automatically unwind. The ideal sleep environment is dark, cool and quiet. By optimizing your sleep environment, you can immediately improve your sleep quality.
Imagine this: your bedroom is also your home office. You lie in bed and constantly see your laptop, which triggers work-related thoughts. By removing your workstation from the bedroom, you create a space completely dedicated to rest. Practical tips:
- Invest in blackout curtains or a sleep mask.
- Keep the temperature between 16-18°C.
- Use a white noise machine or earplugs to mask disturbing sounds.
- Choose a comfortable mattress and pillow that properly support your body.
- Keep your bedroom tidy and free of work materials.
3. Digital detox
In our world full of technology, this is a big challenge. Our phones, tablets and computers emit blue light. This light causes our bodies to produce less melatonin, a chemical that helps us become sleepy. In addition, what we see or read on these devices often makes us awake and alert. This makes it harder to relax and fall asleep.
A typical example: you want to “just check” your emails before bed and before you know it, it’s an hour later and you’re still scrolling through Insta, TikTok and nu.nl. By putting your phone away an hour before bedtime, you give your mind a chance to truly unwind. Practical tips:
- Stop using electronic devices at least an hour before bedtime.
- Turn on the blue light filtering feature on your mobile devices, or install an app such as f.lux or Night Shift.
- Read a physical book, listen to soothing music or have a conversation with your partner or roommates.
- If you really must use your phone, put it on night mode and limit yourself to relaxing activities.
4. Develop a relaxing evening routine
You plan a quiet evening, but then you remember the new season of Greys Anatomy. ‘One more episode then,’ you tell yourself. Three episodes later…
By having a regular evening ritual, your body learns when it is time to relax. It helps you let go of the day and prepares you for a good night’s sleep. Think of it as a kind of switch that converts you from “day mode” to “night mode. Many people come home from work, have a quick dinner, watch TV and then dive into bed. Logically, the mind is still running at full speed then! A short yoga session, a walk around the block or reading a book can help you let go of ‘work mode’ and improve your sleep quality. Tips:
- Start your evening routine 30-60 minutes before your scheduled bedtime.
- Take a hot shower or bath. Your body will cool down afterwards, making it easier to fall asleep.
- Do some light stretching exercises to release physical tension.
- Put your thoughts on paper to make space in your mind.
- Try mindfulness or meditation to quiet your mind.
5. Food and drink
What we eat and drink, especially in the hours before bedtime, can have a major impact on our sleep quality. Certain foods and drinks can promote sleep, while others can disrupt it.
A late, heavy meal can cause discomfort in your stomach and heartburn, making it difficult to fall asleep. By planning the last big meal earlier in the evening, you give your body time to digest before you go to sleep. Practical tips:
- Avoid caffeinated beverages (such as coffee and most black teas) at least 6 hours before bedtime. Green tea and herbal teas without caffeine, such as chamomile tea, can actually be soothing. Beware of alcohol; although alcohol can help you fall asleep faster, it interferes with sleep quality.
- Eat your last large meal at least 3 hours before bedtime.
- If you are hungry late at night, choose light, sleep-promoting snacks such as:
- A banana (rich in magnesium and potassium)
- A handful of almonds (contain melatonin)
- Cherries (natural source of melatonin)
- A small handful of pumpkin seeds (contains tryptophan, which helps with relaxation)
6. Exercise regularly (but not right before bedtime!).
Regular exercise is one of the most effective ways to improve your sleep quality. It helps reduce stress, improves your mood and regulates your circadian rhythm (your natural day-night rhythm). However, the timing of your workouts is crucial.
Even a short 20-minute daily walk can do wonders for your sleep quality. Many office workers find that such a morning walk not only helps them fall asleep at night, but also improves energy levels during the day. Practical tips:
- Aim for at least 30 minutes of moderate exercise per day.
- Try to schedule your intense workouts in the morning or early afternoon.
- If you want to exercise in the evening, choose quiet activities such as yoga or a relaxing walk.
- Finish intense workouts at least 2-3 hours before bedtime to give your body a chance to cool down and unwind.
7. Use relaxation techniques
Stress and an overactive mind are often the biggest culprits when it comes to sleep problems. Learning effective relaxation techniques can be a gamechanger for your sleep quality.
You know that feeling? You wake up in the middle of the night and your head is full of worries about everything you have to do tomorrow. Applying a simple breathing technique can help you fall back asleep within minutes. Practical tips:
- Learn the 4-7-8 breathing technique: Inhale 4 counts through your nose, hold your breath for 7 counts, and exhale 8 counts through your mouth. Repeat several times.
- Try progressive muscle relaxation: systematically tense and relax different muscle groups in your body.
- Practice mindfulness meditation: Focus on the here and now, without judgment on your thoughts.
- Visualize a quiet, peaceful place to release mental tension.
8. Here’s how to get the most out of your powernaps
A well-timed power nap can boost your day, but beware: improperly scheduled naps can seriously mess up your sleep.
Many people think a long afternoon nap helps make up for sleep deprivation. In reality, this can disrupt your sleep rhythm at night. In contrast, a short 20-minute power nap can give you that extra bit of energy to get through the day without affecting your nighttime sleep. Practical tips:
- Keep your power nap short: 15-25 minutes is ideal.
- Don’t plan your power nap too late: try to nap before 3 p.m.
- If you sleep poorly at night, avoid powernaps to reset your sleep-wake rhythm.
- Use power naps smartly: for example, before an important meeting or as a pick-me-up in the afternoon.
- Don’t make it a daily habit unless it really suits your rhythm.
Improve your sleep quality step by step
Improving your sleep quality doesn’t happen overnight. Be patient with yourself and focus on small, consistent changes to improve your sleep quality. Start with one or two routines and gradually add more as you become more comfortable. An effective way to improve your sleep quality is to keep a sleep log. This allows you to monitor your progress. Record daily:
- The times when you go to sleep and wake up again
- Factors that affect your sleep (such as stress, diet, exercise)
- How rested you feel upon waking up
This log will help you recognize patterns and further refine your routines, allowing you to increasingly improve your sleep quality.
If you find that despite implementing these routines you are still struggling with persistent sleep problems that affect your daily functioning, it is important to seek professional help. Chronic insomnia may be a sign of underlying health problems or mental health conditions that require specific treatment.
As a life coach, I often see how sleep problems are part of larger challenges in my clients’ lives. Stress at work, relationship issues, or uncertainty about the future – it can all impact our sleep. And conversely, poor sleep in turn impacts how we deal with these challenges. In my practice, I help people address the root causes of their problems. We often find that when someone takes steps toward their personal goals and learns to manage stress, their sleep naturally improves. It’s all connected!
Remember, better sleep is often the beginning of positive changes on many levels. Every step you take toward a more balanced life is a step in the right direction!
I give you the power and tools to move forward!
Are you struggling with sleep problems and feel like there’s more to it?
Perhaps coaching can help you balance not only your sleep, but your entire life.
Together, we can look at your unique situation and work toward lasting solutions!