6 habits you can start today for a better night’s sleep

At The Herbtender we have a saying.

“A good night’s sleep starts in the morning.”

The meaning behind the philosophy is simple – there’s more to determining your quality of sleep than your evening activities. Many of the decisions you make throughout your day can determine how well you sleep that night.

Different types of sleep and why we need them

Sleep is for more than simply recharging, it’s made up of different stages that play active roles in our health and wellbeing. The stages work together to provide the restorative benefits our body and mind need to function at their best.

• Stage 1 (NREM – non-rapid eye movement): A light sleep phase lasting a few minutes. Your muscles begin to relax as your body transitions from wakefulness to sleep.
• Stage 2 (NREM): A deeper sleep, where the heart rate slows and body temperature drops. Brain activity also slows down, with occasional bursts that help memory processing – known as sleep spindles.
• Stage 3 (NREM): Often referred to as deep sleep, this stage is vital for physical restoration as the body releases growth hormones to repair tissues and support muscle growth.
• Stage 4 (REM – rapid eye movement): REM sleep is when we dream. REM sleep is vital for emotional health, cognitive function, and memory.

These stages last around 90 minutes and cycle throughout the night. NREM stages occur more in the first half of the night, while REM sleep increases in the second half.

The first five hours of a full night’s rest is known as Core Sleep and it typically includes all NREM stages and some REM sleep. While it’s necessary for cognitive function and energy replenishment, it’s not sufficient on its own. It works alongside Deep Sleep, which is the most restorative part of the sleep cycle, enhancing cellular regeneration, aiding tissue and muscle repair, and strengthening the immune system.

Now that we understand the role of different sleep stages, let’s explore daily habits that can improve your overall sleep quality. Ensuring you get a full night’s restorative sleep begins with your sleep hygiene – the set of habits and practices you do that promote good quality sleep.

We’ve curated a list of habits you can do throughout your day to prioritise your sleep hygiene and set yourself up for a better night’s rest.

1. Pay attention to your circadian rhythm

Your circadian rhythm is a set of changes in the body that occur at consistent times over a 24-hour period. It influences when hormones are released which affects when we feel awake, tired, and hungry. It’s what keeps us in sync with our external environment.

There are several things you can do to monitor and adjust your circadian rhythm, like resetting the master clock in your brain. Begin your day by getting outside bright and early to catch the morning light. Natural light hitting our skin and eyes helps to reset our melatonin production for the day.. You don’t have to spend a long time outside – even 10 to 15 minutes will achieve this. If getting outdoors isn’t an option, sitting by an open window with the sun on your face while enjoying your breakfast or morning coffee is a great way to make sure you get some of that glorious morning light. This will help your brain turn on for the day, setting your body clock and improving morning alertness.

By doing this regularly, you can set your circadian rhythm into a nice routine that helps you wake up and fall asleep at the same time every day.

2. Get moving

So you’ve started your day with some sunlight exposure, how about scheduling in a little movement while you’re at it?

Regular physical exercise is known to improve sleep and help with symptoms of insomnia. Getting in regular daily exercise can help you get a good night’s sleep that very same night – you don’t need to wait weeks or months for this to have a positive effect. However, it’s important to be mindful of what time of day you do it.
Exercising too close to bedtime can have the opposite effect, keeping you awake. This is because aerobic exercise stimulates your brain, releasing adrenaline and endorphins and raising your body temperature.

If you have been doing strenuous exercise before bed and find yourself wide awake when it’s time to fall asleep, try and schedule that exercise for a little earlier in the day, making sure it happens at least a couple of hours before going to bed. Alternatively, swap it for a gentle, meditative yoga session. This type of exercise right before bed can be hugely beneficial for a great night’s sleep.

3. Good Nutrition

There are two parts to good nutrition when it comes to improving your sleep; what you eat and when you eat it. Eating your meals at regular times helps your circadian rhythm regulate when you feel awake or sleepy.

A balanced diet is critical for healthy sleep. Diets that are low in fibre but high in saturated fat or sugar have been linked to non-restorative sleep. Blood sugar crashes are often responsible for us waking up and not getting back to sleep for several hours, so balance your blood sugars throughout the day by eating carbs alongside protein and fats. For fibre, if you can aim for 30g of it per day, that can help stabilise blood sugar and improve sleep!

There are also foods to avoid at the end of the day. Unsurprisingly, caffeine is one of them – try to limit your caffeine intake after lunchtime. Also, avoid spicy and acidic food. Too much spicy and acidic food can give you heartburn and indigestion if consumed close to bedtime.

Consider how much alcohol you consume. Although alcohol is known to help people fall asleep more quickly, it eventually wears off and leads to worse sleep, waking you up during the night and therefore giving you less restorative sleep than you need. If you do drink alcohol, try a few alcohol-free nights each week to prioritise sleep and restoration.

4. Cut down on screen time

Nighttime light, just like daytime light, can influence sleep quality. Light exposure at nighttime can reduce levels of some hormones, like melatonin, which helps you relax. The biggest culprit for this is blue light – the light given off by screens.

The screen light isn’t the only sleep inhibitor, though. What you’re actually doing on the screen is, too. Scrolling on your phone, using your laptop, or even watching TV before bed can stimulate your brain, preventing you from relaxing enough to fall asleep.
Try to avoid screens and dim the lights around you at least an hour before bed.

5. Create a sleep ritual

If you’re wondering what to do with yourself now that you’ve decided to stay off your phone before bed, this might be the perfect time to start a bedtime ritual. It could be a combination of steps or practises you do before bed to help you relax and get ready for sleep. If you do them regularly, you’ll begin to give yourself sleep cues that tell your body it’s time to unwind and prepare for sleep.

Relaxation techniques before bed are known to improve sleep quality. You could try taking a warm bath, meditation, reading, or even listening to music.

6. Take sleep supplements

There are a number of supplements you can take before bed to help you fall asleep and improve your general sleep quality.

The Herbtender’s Doze & Dream is a bedtime supplement made with a blend of adaptogens, including Ashwagandha and calming Reishi, the sleep mushroom, carefully formulated to promote uninterrupted sleep.

For many, the inability to switch off is caused by a racing mind and feelings of anxiety. For that, we recommend Calm & Collected. The calming blend of Ashwagandha, Lion’s Mane, and Holy Basil is designed to soothe an anxious brain and allow for better sleep onset.

Magnesium, zinc and vitamin B6 – amongst others – are key cofactors in our bodies’ production of sleep hormones. If you’re deficient in any of these nutrients, consider supplementing them to support better sleep.

The actions you can take for a better night’s sleep begin from the moment you wake up. However, if changing so many of your daily habits for better sleep hygiene feels overwhelming, adopt a more slow and steady approach. Start with one or two habits to change and begin gradually.

Quality sleep is built throughout the day. Small, consistent changes can transform your nights and subsequently energise your days.