The fitness movement is in full swing around the world. We spend money and time on the latest diet plans, expensive gym memberships, food supplements and fitness gadgets. Then they go home, watch TV late into the night, use their mobile phones and wonder why they feel better.
In fact, in the rush of life, we often neglect one simple, free, and surprisingly effective thing: sleep.
Sleep is not just a passive process, but it is a time when our body reorganizes itself, the mind gathers its scattered thoughts, and the immune system refreshes and prepares to become a shield against diseases. The question then is, if sleep is so important, why don’t we take it seriously?
Ailish McColgan, a four-time Olympic athlete from Scotland, puts it perfectly: “It’s completely free, but people give it the least importance.”
According to him, this is the moment when the body recovers from its fatigue, its broken cellular structure, and the stress of the day.
Karen Riley, a renowned BMX athlete, also believes that sleep was revolutionary for her. “I used to think sleep was secondary, but when I started taking it seriously, my energy, performance, and mental clarity improved significantly.”
But the question is, is this limited to the world of athletes? No, big athletes don’t live the same lives as ordinary people. For other people, sleep may not always be a priority and they may find eight hours of sleep a night a myth.
For those for whom increasing the amount of sleep is not possible, improving the quality of sleep may be enough to enjoy some of the impressive benefits of sleep.
For example, sleep can improve appetite, concentration, mood, and immune system function, etc.
That’s the situation faced by Joe Wicks, a famous British trainer whose night’s rest as a father of four is often disrupted. “I think most people would agree that the first thing to prioritize is getting your sleep right.”
“When you’re sleeping well, the eating and exercise aspects become a little easier,” he says.
He said two changes proved revolutionary for him: improving his sleep routine and buying a Lumi alarm clock so he could leave his phone downstairs when he went to bed.
“The truth is, if you remove your phone from your bedroom, you’re much less likely to wake up at night to check it or stay in bed for an extra hour in the morning,” he says. “That’s the most important thing you can do.”
So if you also think that sleep is just a nighttime compulsion, let’s explore five effective and proven ways to improve sleep, based on science.
1. Sleep regularity: sleeping in a rhythm of time
Your body is governed by an internal clock called the circadian rhythm. This clock is responsible for telling you when you should be hungry, when you should be energetic, and when you should be sleepy.
When we go to sleep and wake up at different times each day, this clock gets messed up.
This internal 24-hour body clock is connected to every cell and system in the body. Irregular sleep disrupts this rhythm, disrupting the body’s balance, wreaking havoc on our internal systems, and increasing the risk of conditions like fatigue, depression, and heart disease.
According to Wicks, sleep regularity is crucial. This simply means trying to establish consistent bedtimes and wake times.
In fact, it is now believed that sleep regularity is almost as important to our long-term health as sleep duration.
According to a study published in the ‘Sleep Health Journal’ in 2023, sleep regularity plays a role in health, mental performance, and even road accident prevention.
Experts say that if you get into the habit of going to bed and waking up at the same time every day, the body automatically starts to balance itself.
2. Food and caffeine: listen to the body’s messages!
Dr. Sophie Bostock, founder of The Sleep Scientist, explains that eating two hours before bed and avoiding caffeine for eight hours before bedtime are essential for sleep. According to her, “Food signals the body that it has work to do (digest). While that work is going on, it’s difficult to get into deep sleep.”
Similarly, caffeine, whether it’s tea, coffee, or energy drinks, increases brain activity and can disrupt your sleep cycle.
3. Control screen time: distance from technology, closeness to peace
Although recent research suggests that the blue light from your phone isn’t as harmful as previously thought, the real problem is mental distraction. So your phone is still standing between you and a good night’s sleep.
Engaging in the mindless whirlwind of social media or news feeds before bed puts your brain in a particularly stressful state. A 2024 study called it Bedtime Procrastination.
So what’s the solution?
Put your phone away an hour before bed, or better yet, keep it out of the bedroom. As Joe Wicks says: “When I started leaving my phone downstairs, my sleep quality improved dramatically.”
4. Lighting strategy: daylight, silence at night
Light, especially natural light, is the human body’s most powerful zeitgeber, that is, the element that determines time.
“Exposure yourself to sunlight as soon as you wake up, whether it’s sitting near a window or taking a walk outside,” suggests Dr. Bostock.
Conversely, dim the lights in your home at night to signal to your brain that the day is ending. This is a silent signal that it’s time for bed.
This advice comes from a list of tips given to participants in a sleep study published in the Journal of Sports Medicine and Physical Fitness in 2020 to improve their sleep.
Further prominent advice includes the three tips outlined above, as well as keeping your bedroom quiet and cool, and engaging in calming and positive activities before bed.
This includes trying to get enough sleep so that you don’t need an alarm clock to wake you up and learning relaxation techniques. And now the final point:
5. Relaxation and mental calmness exercises: the path to reaching the threshold of sleep
Sleep is not only a result of physical exhaustion, but mental peace is also an essential part of it.
Meditating, journaling, or making a to-do list for the next day can all help clear your mind of clutter. “When we put our thoughts on paper, they stop circulating in our brains, helping us move forward,” says Dr. Bostock.
So sir… Sleep is the gift we have forgotten. We have pushed sleep under the weight of life, as if it were a less important necessity, but in fact, sleep is a basic human need, not only a source of rest, but also a pillar of memory, harmony, mood, and immunity.
So the next time you take a step towards a healthier life, the first question you should ask yourself is: “How well will I sleep tonight?” Because perhaps a good night’s sleep is the quiet success that can help make every other dream in life a reality.