Sleep experts reveal 12 golden rules for better sleep
Sleep may be the foundation of health, but there’s a lot of confusion around it. How much to get? How to make it easier? And if a watch tells you your time in bed sucked, did it? Thanks to smart experts and new research, we now understand what you truly need for *good* sleep. (Finally!) Here, read up on the new rules of slumber so you can take the stress out of snooze time.
1. You don’t need 8 hours of sleep
Actually, maybe you do. But maybe you don’t. The point is: there’s nothing set in stone about getting eight hours. 'While the recommendation for most adults is still around seven to nine hours of sleep, there’s a shift away from pursuing a one-size-fits-all "magic number"', says sleep expert Wendy Troxel, PhD, a senior behavioural and social scientist with RAND. That’s due to research that resulted in updated views on sleep quantity and quality. 'We now recognise that sleep needs can vary, with some people requiring more and others less', she says.
Plus, quality sleep goes beyond duration—regularity is also important, Troxel adds. Case in point: Maintaining regular sleep patterns (i.e., consistent bed and wake-up times) was associated with up to 48% lower odds of death from any cause compared to having a more erratic sleep schedule, found a study published in Sleep. In fact, consistency was a stronger predictor of overall longevity than the number of hours clocked, per that same research.
2. Backup alarms always backfire
A never-ending row of alarms on your phone is the new snooze button. 'Setting five alarms might feel like you’re protecting yourself from oversleeping, but it’s actually making things worse', says Shelby Harris, PsyD, director of sleep health at Sleepopolis. 'Hitting snooze interrupts your final stages of sleep and leaves you feeling groggier'. One thing you can do here is set one alarm—and get up with it. Over time, your body will adjust, making it easier to rise. And if you need an a.m. nudge? Try a sunrise alarm clock (which mimics the sunrise) or soothing music, per Harris.
3. Sleep hygiene is helpful—but not an insomnia treatment
Don’t get us wrong. Sleep hygiene—relaxing before bed; sleeping in a cool, dark, quiet room; avoiding screens—is important. However, 'sleep hygiene isn’t a sleep treatment', says neuropsychologist Julia Kogan, PsyD, a sleep specialist in Chicago. In other words, it shouldn’t be used as a stand-alone strategy. While it’s a healthy way to approach sleep, if you have a chronic sleep issue like insomnia, you will need more than a good routine.
Cognitive behavioural therapy for insomnia (CBT-I) is the gold-standard treatment here. Unlike traditional CBT, which provides mental health support, CBT-I is specific to sleep, using techniques like limiting the amount of time you spend in bed, going to bed only when sleepy, avoiding naps, and identifying and rewriting unhelpful thoughts and beliefs surrounding sleep.
4. Supplements won’t cure your sleep woes
Those magenta-colored sleepy-girl mocktails are fun and all, but they can’t always get the job done. 'Taking supplements without making other healthful dietary choices won’t solve all of your problems', says Marie-Pierre St-Onge, PhD, a sleep and nutrition expert at Columbia University and coauthor of Eat Better, Sleep Better. (That includes magnesium powders, herbal capsules, and more.) What’s better is eating a sleep-supporting diet all day long.
St-Onge advises consuming a diet that is 'plant-forward', meaning one that’s packed with fibre-rich foods (like fruits, vegetables, whole grains, and legumes) and healthy fats (like nuts, seeds, and avocado), with some animal products, like lean proteins and dairy (such as milk and yoghurt). This diet provides the nutrients necessary for your body to produce the melatonin and serotonin that can help you fall asleep and stay asleep, while limiting foods high in the saturated fat, sodium, and added sugar that can interfere with Zs, she says.
Rather than overhauling every single thing you consume, focus on making one impactful change, such as adding an extra fruit or veggie to each meal or making sure you’re getting a quality source of protein each time you eat.
5. How you feel when you wake up is the best gauge of good sleep
Sleep trackers, whether wearables or apps, are informative, but they can only tell you so much. Per St-Onge, these three points are more important when assessing sleep: how you feel when you wake up (ideally, refreshed), your alertness during the day (you should not feel like face-planting at a meeting), and your ability to fall asleep readily (in less than 20 minutes). Those are all reliable tells on whether you’re snoozing well—or not. No tech required.
6. Know that sleeping apart from your partner can be great
One in three couples say they occasionally or consistently sleep in different rooms, according to a survey from the American Academy of Sleep Medicine. Dubbed a 'sleep divorce', solo sleeping is becoming de-stigmatised as more couples admit they do it, says Troxel, who’s also the author of Sharing the Covers: Every Couple’s Guide to Better Sleep. 'This trend reflects a growing recognition that quality sleep—regardless of sleeping arrangements—benefits relationships', she says, adding that potential perks include better mood, intimacy, and partner connection.
To maintain intimacy, plan to spend time together prior to parting ways every night, watching TV, reading, having sex—whatever keeps you two close. You can approach this conversation with openness and honesty, reassuring your partner that this new setup is strictly for sleep and that you will prioritise connecting.
7. Try not to fret if you can’t sleep
We all have bad nights. It happens. Assuming that tomorrow will be awful if you can’t get to sleep immediately creates anxiety that makes it harder to fall asleep—the exact opposite of what you want. (Plus, you will still be able to function tomorrow. Promise.) Shift your mindset: 'Even if you’re just resting, that’s still helpful', Harris says. If you’re content in bed, focus on enjoying the quiet, as that will help you recharge. If you’re stuck, get up and do something restful like reading a book, says Harris. There’s value in R&R wherever you can find it.
8. Speak up and seek better care if needed
Menopause (and perimenopause) does a number on sleep thanks to changing hormones that trigger night sweats, as well as stress and anxiety that keep your mental hamster wheel running. More than half (56 percent) of perimenopausal women ages 40 to 59 sleep less than seven hours per night, and they’re more likely to have trouble falling asleep and staying asleep compared to premenopausal women, reports the Centers for Disease Control and Prevention. It doesn’t have to be this way, says Troxel.
Effective treatments include cognitive behavioral therapy for insomnia, cooling environments, and even hormone therapy. Trouble is, these symptoms are often brushed off or merely accepted. 'Women must advocate for themselves', says Troxel. Don’t accept poor sleep as something to endure; bring it up with your ob-gyn. If you don’t feel heard, look for a menopause practitioner: Search for one in your area via the Menopause Society.
9. Do what’s best for you, today
We love rules: Stop drinking caffeine by a certain time. Don’t exercise at night. But one critical thing to consider when it comes to sleep is that we’re all different. A rule may not apply. Or some rules may need a refresh. 'Ask yourself if you need to make a behavior adjustment', says St-Onge. For example, the way your body metabolises caffeine changes with age, so a midafternoon java run may not be A-OK any longer. Also, exercise: We’ve been told it’s too 'activating' when done at night, and for some of us, it is. Others benefit from it. Taking short 'activity breaks' in the evening to do chair squats and calf raises can increase sleep time by 30 minutes, per a small study in BMJ Open Sport & Exercise Medicine. Bottom line: Do what works for you.
10. Think twice about booze
If you want better sleep, take stock of your alcohol habits. Before bed, alcohol helps you fall asleep, but too much severely disrupts your middle-of-the-night sleep, says St-Onge. If you drink, do so with food and in moderation (one drink), to slow down its digestion.
11. When in doubt, get up
It’s 3 a.m. You’re warm, you’re cozy… and your eyes could not be more wide open. Rather than trying to solve the world’s problems from your bed, go do a relaxing activity. (It’s not scrolling social media, ahem.) 'You don’t want your brain to associate middle of the night as the time to think about everything. It makes you more anxious about not sleeping, decreasing the chances you will fall back asleep', says Kogan. Read a book in dim lighting, for instance. Once drowsiness hits, head back to bed.
12. Rise at a consistent time
'Waking up at the same time helps set your circadian clock, which is your body’s 24-hour clock', says Kogan. Once you do this consistently, your body clock will stabilise and you’ll be sleepy around the same time each night, she adds. Weekends? A bit of leeway is okay—say, a 30- to 60-minute sleep-in—but avoid large fluctuations.
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN'S HEALTH NEWSLETTER
You Might Also Like
