How to sleep well: Measures to sleep quickly and deeply

The Importance of quality sleep

In today’s fast-paced world, sleep often takes a back seat to our busy schedules, work, and social obligations. However, getting sufficient and high-quality sleep is crucial for both physical health and mental well-being.

Inadequate or poor-quality sleep can lead to a host of issues, including fatigue, irritability, reduced concentration, and even long-term health problems such as heart disease and diabetes. Fortunately, there are a number of strategies and sleep habits that can help you improve your sleep quality and fall asleep faster, even if you’re someone who struggles to get a good night’s rest.

This article will explore the science of sleep, common barriers to a good night’s sleep, and provide actionable tips and measures to sleep better. Whether you’re having trouble falling asleep, waking up frequently, or simply want to optimise your sleep, this guide offers helpful advice for everyone.

Understanding the sleep cycle

Before we delve into the measures that can improve your sleep, it’s important to first understand how sleep works. Sleep isn’t just one continuous state; rather, it occurs in stages that make up a sleep cycle. A full cycle lasts about 90 minutes and consists of the following stages:  

Stage 1: Light sleep

• The body begins to relax, and you transition from wakefulness to sleep. This stage lasts a few minutes.
• You may experience muscle twitching or the sensation of “falling” during this stage.

Stage 2: Deeper sleep

• Your body temperature drops, and heart rate slows.
• This stage is crucial for consolidating memories and clearing toxins from the brain.  

Stage 3: Deep sleep (Slow-wave sleep)

• This is the most restorative stage of sleep. The body and mind undergo repair, and growth hormones are released.
• Muscles relax, tissue repair occurs, and the body replenishes energy stores.  

Stage 4: REM Sleep (Rapid Eye Movement)

• This stage is marked by **intense brain activity** and vivid dreaming.
• REM sleep helps with **emotional regulation**, memory consolidation, and learning.  

A good night’s sleep involves several full cycles, including time in both deep sleep and REM. Disruptions to this cycle, whether from waking up often, sleeping at inconsistent times, or sleeping in an environment that’s not conducive to rest, can impact how well you feel upon waking.

Tips to fall asleep quickly

If you find yourself tossing and turning at night, struggling to fall asleep, you’re not alone. Falling asleep quickly can sometimes be more difficult than it seems, especially if you’re dealing with stress or anxiety. Below are a few strategies to help you fall asleep faster.

Create a relaxing bedtime routine

A relaxing routine before bed signals to your body that it’s time to wind down. Try activities such as:  

• Reading a book
• Taking a warm bath
• Practising deep breathing or meditation
• Listening to calming music

A routine helps you establish a consistent bedtime ritual, which conditions your body to recognise that it’s time to rest.

Limit exposure to screens and blue light

One of the biggest modern sleep disruptors is blue light emitted by phones, tablets, and computers. Exposure to blue light before bed interferes with the production of melatonin, the hormone that helps regulate sleep.

To fall asleep quickly, avoid screen time for at least 30 minutes to an hour before bed. If you need to use screens, consider using blue light blocking glasses or apps that reduce blue light emission.

Keep your bedroom cool, dark, and quiet

Your sleep environment plays a huge role in how quickly you fall asleep. For the best results, ensure your bedroom is:

• Cool (around 16–18°C is optimal for sleep)
• Dark (use blackout curtains or an eye mask)
• Quiet (if needed, use earplugs or a white noise machine)  

A comfortable, calming environment signals your brain that it’s time to sleep.

Avoid stimulants and heavy meals before bed

Avoid consuming caffeine (found in coffee, tea, chocolate, and some sodas) and nicotine at least 4–6 hours before bedtime. Both of these can interfere with your ability to fall asleep.

Similarly, heavy meals or spicy foods can lead to discomfort and indigestion, making it harder for you to fall asleep. If you need a snack before bed, opt for something light and healthy, like a small handful of nuts or a banana.

Practice mindfulness or Relaxation techniques

If you’re lying in bed, mind racing with thoughts, it can be difficult to drift off. One way to combat this is through mindfulness exercises or progressive muscle relaxation (PMR). Try the following:  

• Deep breathing: Inhale for 4 seconds, hold for 4, then exhale for 6. Repeat for 5 minutes.  
• Progressive muscle relaxation: Start from your toes and work your way up, contracting and relaxing each muscle group as you go.

This will help calm your nervous system and allow your body to ease into sleep.

Sleep hygiene: Habits to improve sleep quality

It’s not just about falling asleep, the quality of your sleep is equally important. Good sleep hygiene is the practice of creating a sleep-friendly environment and maintaining habits that promote restful, uninterrupted sleep.

Here are some tips to improve your overall sleep quality:

Set a consistent sleep schedule

One of the best ways to improve your sleep quality is by setting a consistent bedtime and wake-up time, even on weekends. This helps regulate your circadian rhythm (the body’s internal clock), making it easier to fall asleep and wake up.

If you’re a night owl, try shifting your bedtime earlier by 15 minutes every few days until you reach your desired time. Consistency is key!

Limit naps during the day

Napping can be beneficial for some people, but if you nap for too long or too late in the day, it can affect your ability to fall asleep at night. Try to limit naps to 20–30 minutes and avoid napping after 3pm.

Get plenty of natural light during the day

Your body’s sleep-wake cycle is heavily influenced by light exposure. Try to spend time outside during daylight hours, especially in the morning. Exposure to natural light helps regulate your circadian rhythm and promotes wakefulness during the day.

In contrast, try to limit bright artificial lights, particularly blue light from screens, during the evening.

Exercise regularly, but not too late

Exercise is excellent for improving sleep, as it helps regulate your sleep-wake cycle. However, exercising too late in the evening can make you too alert to fall asleep. Aim to finish any vigorous exercise at least 3 hours before bed.  

For better sleep, focus on moderate exercises such as walking, yoga, or swimming.

Diet and sleep: What to eat for better rest

What you eat can also influence the quality of your sleep. Certain foods help your body prepare for sleep, while others can make it harder for you to rest.  

Avoid Caffeine, Alcohol, and Sugar

• Caffeine: This stimulant is found in coffee, tea, chocolate, and many soft drinks. Avoid it 4–6 hours before bedtime to prevent sleep disruptions.
• Alcohol: While alcohol may help you fall asleep, it interferes with REM sleep and can cause you to wake up during the night.
• Sugar: Diets high in sugar can cause **blood sugar fluctuations**, leading to restlessness during the night.

Eat sleep-friendly foods

Certain foods are known to promote sleep, such as:

• Tryptophan-rich foods: Turkey, nuts, seeds, tofu, and eggs are high in tryptophan, which helps produce serotonin and melatonin, the hormones that regulate sleep.
• Magnesium-rich foods: Leafy greens, legumes, nuts, and seeds can help relax muscles and promote better sleep.
• Complex carbohydrates: Whole grains like oats and brown rice help increase tryptophan levels in the brain, supporting better sleep.

Prioritising rest for better health

Achieving a good night’s sleep is within reach for anyone, whether you’re a light sleeper, struggling with anxiety, or simply trying to optimise your sleep. By following a combination of healthy habits, consistent sleep routines, and creating a calming environment, you can ensure that your body and mind get the rest they deserve.

Remember, good sleep is not a luxury, it’s a necessity for overall well-being. By making sleep a priority and implementing these tips, you’ll improve not just the quality of your rest, but also your productivity and mood.

Expert insights on sleep

Deshwale’s “Aazeem Khaan” spoke to several doctors about the importance of good sleep. Each shared their insights and recommendations:

Dr. Anwar Ayyub Khan (BUMS, Family Physician)

“The best time for sleep is between 11 PM to 5 AM for good mental peace and health. Finish dinner at least two hours before sleeping. Prayer and meditation are great for improving sleep quality. Regular walking, exercise, and managing worries also help. Keep your sleeping area clean, cool, and comfortable. Most importantly, keep mobile phones away.”

Dr. Mohd Kazim (BUMS, Delhi)

“For restful sleep:

• Keep your bedroom cool, dark, and quiet.
• Avoid using phones in bed.
• Simply close your eyes and relax.”

Dr. Maqsood Alam (Demonstrator, AHS & Technical Services, Dept. of Anesthesiology, AIIMS Rishikesh)

“For better sleep, follow these habits:

• Have a light dinner and go for a walk afterward.
• Avoid tea, coffee, or caffeine before bedtime.
• Ensure a silent and peaceful room for undisturbed rest.
• Light music can help in relaxation.
• Exercise in the morning to improve sleep quality.”

Dr. Himanshu Trivedi (BAMS, General Physician)
“Good sleep is vital for health and well-being. Maintain a regular sleep schedule, limit screen time before bed, and keep your room dark and quiet. Avoid caffeine late in the day and practise relaxation techniques. Quality sleep boosts focus, mood, and overall health.”

Prioritising Rest for Better Health

Achieving a good night’s sleep is within reach for everyone. By adopting healthy habits, maintaining a consistent sleep routine, and creating a calming environment, you can significantly enhance your sleep quality.

Good sleep is not a luxury, it is essential for overall well-being. By prioritising rest, you’ll improve not only the quality of your sleep but also your productivity, mood, and long-term health.