Better Sleep in 6 Steps | Protein Works

Good sleep is the cornerstone of a healthy life. From boosting your mood and focus to supporting your immune system and overall well-being, quality sleep powers everything you do.

If you’re struggling to get enough rest, don’t worry – small changes to your routine, environment, and nutrition can make a big difference. Here are some top tips to help you get a better night’s sleep.

First, let’s explore why this is important and how much we really need.

Why is Sleep Important?

Sleep is essential for your physical, mental and emotional well-being. In fact, it’s just as important for you as diet and exercise. It plays a critical role in maintaining overall health by allowing your body and mind to rest, repair, and recharge. [1]

Sleep affects almost every tissue and system in the body – from the brain, heart, and lungs to metabolism, immune function, and mood. Research shows that a chronic lack of, or getting poor quality sleep, increases the risk of serious health issues including cardiovascular disease, diabetes, depression and obesity. [2]

How Much Sleep Do We Need?

According to the NHS, a healthy adult usually needs between seven and nine hours of sleep per night, and around 25% of this should be deep sleep. [3] [4]

If you’re struggling to get enough quality shut-eye, here are six tips to help you get better sleep.

6 Hacks to Get Better Sleep

1. Establish a Sleep Routine

The first step towards better sleep is to establish a sleep routine. That means going to bed and waking up at the same time every day – even on weekends. This helps regulate your internal body clock, making it easier to fall asleep and wake up naturally.

Research shows that consistency in sleeping patterns is associated with better health too, including cardiovascular, metabolic and mental health. [5]

2. Create a Relaxing Bedtime Ritual

If you struggle to fall asleep, then creating a relaxing bedtime ritual can help. Studies have found that activities like reading, meditating and taking a nice warm bath can signal to your body that it’s time to wind down, helping you to fall asleep faster. [6] [7] [8]

Note that none of these relaxing rituals involve phones or TV. Researchers from Harvard Medical School have shown that using blue light-emitting screen devices like smartphones before bedtime can disrupt sleep patterns by suppressing the secretion of melatonin – a hormone that helps regulate your sleep cycle. [9]

3. Get Your Sleeping Environment Just Right

Your sleeping environment plays a big part in how well you sleep too. Studies have found that cooler temperatures help your body naturally prepare for sleep, while minimising noise and light exposure can reduce disruptions, promote melatonin production, and support healthy circadian rhythms. [10] [11] [12]

Make sure your bedroom is cool, quiet and dark, and invest in a comfortable mattress and pillow to ensure your setup is as comfortable as possible.

4. Watch What You Eat and Drink Before Bedtime

It’s a relatively well-known fact that caffeine can interfere with your sleeping pattern. A study published by the Journal of Clinical Sleep Medicine found that caffeine should be avoided for six hours before bedtime – so if an afternoon coffee is part of your current daily routine, it could be worth drinking it a few hours earlier. [13]

Many studies have linked alcohol to poor sleep quality too. It particularly impacts the REM stage – which is the stage associated with memory, learning, emotional regulation, and brain development. [14]

A lesser-known obstacle is eating heavy meals too close to bedtime. Studies have found that eating a heavy meal too close to sleeping can cause restlessness and regular wake-ups, so try to avoid eating a heavy meal for two to three hours before you go to bed. [15]

5. Exercise Regularly

A systematic review of the relationship between physical activity and sleep found that regular exercise can improve sleep quality, help you fall asleep faster and reduce sleep-related disorders. [16]

But should you exercise in the morning or the evening? It all depends on your body and your routine. For some, evening workouts can make it harder to wind down, as they may raise heart rate and adrenaline levels too close to bedtime. For others, dragging themselves out of bed early for a workout might have a negative impact. Experiment to find what works best for you.

6. Take Sleep-Supporting Supplements

Last but not least, certain supplements have been shown to provide benefits here too. Ingredients like magnesium and zinc are well-known for their ability to help relax muscles and calm the nervous system, preparing your body for rest. Research also highlights correlations between these supplements and better overall sleep quality. [17]

A systematic review found that supplementing with amino acids, such as L-glycine and L-tryptophan, can also significantly improve sleep by promoting relaxation and the production of melatonin and serotonin – key hormones that regulate your sleep cycle. [18]

Our Sleep Deep capsules, found in our Feel Better Range, are expertly formulated to include an innovative blend of eight science-backed active ingredients, including magnesium, zinc, L-glycine, and L-tryptophan, to support restful, high-quality sleep. It also features science-backed plant extracts like lemon balm, lavender, and chamomile, which are renowned for their calming properties and ability to promote relaxation.

Check out our tips on night-time nutrition for more information.

The Take Home

Prioritising sleep is one of the best investments you can make for your health and well-being. By following these useful tips and taking sleep-supporting supplements like Sleep Deep, you can improve the quality of your sleep and unlock the benefits of better rest.

References:

[1] https://newsinhealth.nih.gov/2021/04/

[2] https://www.ninds.nih.gov/health-information/public-education/brain-basics/brain-basics-understanding

[3] https://www.nhs.uk/every-mind-matters/mental-health-issues/

[4] https://www.ncbi.nlm.nih.gov/books/NBK526132/

[5] https://pubmed.ncbi.nlm.nih.gov/33054339/

[6] https://pmc.ncbi.nlm.nih.gov/articles/PMC8740874/6

[7] https://pmc.ncbi.nlm.nih.gov/articles/PMC6557693/

[8] https://pubmed.ncbi.nlm.nih.gov/31102877/

[9] https://hms.harvard.edu/news-events/publications-archive/brain/screen-time-brain

[10] https://pmc.ncbi.nlm.nih.gov/articles/PMC6491889/

[11] https://pubmed.ncbi.nlm.nih.gov/23257581/