To mark World Sleep Day, dive into this research-backed guide to improving your sleep. From adjusting your sleep patterns to aligning with the seasons to learning from history, these expert tips can help you achieve deeper, more restful sleep.
Imagine it’s a typical weekday morning. Sunlight filters through the window, birds greet the day, but something feels off. You wake up feeling drained after a restless night, dreading the idea of getting up. Unfortunately, millions around the world face this exact situation. In the U.S., between 50 and 70 million people suffer from sleep-related issues, and experts are even calling this a global epidemic. Fortunately, simple changes to both your physical and mental habits can significantly improve your sleep. Here’s how.
Rediscover the Ancient Habit of Biphasic Sleep
Waking up in the middle of the night can feel frustrating. It’s often assumed that you must sleep for eight straight hours, but history paints a different picture. For centuries, people practiced biphasic sleep: they slept in two phases, first resting for a few hours, waking up for a period of activity or quiet time, and then returning to bed for a second sleep.
This natural sleep pattern was rediscovered in the 1990s by Roger Ekirch, a history professor at Virginia Tech. His research revealed that breaking sleep into two segments was a common practice before the industrial era. If you find yourself waking up during the night, instead of stressing over broken sleep, try embracing it as part of a normal cycle.
Adjust Your Sleep According to the Seasons
As the seasons change, so do our sleep patterns. In spring, you might find it easier to wake up and need less sleep, whereas, in winter, sleep tends to be longer and deeper. Research supports this: a study in Germany found that people get more deep and REM sleep in the winter months than in summer. These sleep phases—deep sleep and REM sleep—are vital for memory formation and tissue repair.
Aligning your sleep habits with seasonal changes can help optimize rest. In winter, when it’s darker and colder, allow for longer, uninterrupted sleep to help your body recover and rejuvenate. In the warmer, brighter months, adjust your bedtime to match your body’s natural rhythms.
Incorporate Naps for Brain Health
Napping is not just a luxurious indulgence; it’s a healthy habit that many cultures have long embraced. Studies show that regular naps can enhance cognitive function and even slow the aging process of the brain. Research from 2023 revealed that habitual napping helps preserve brain volume, which declines as we age. This preserved brain volume helps delay neurodegenerative diseases like Alzheimer’s.
The key to an effective nap is moderation. Short naps of 15-20 minutes can enhance cognitive performance for several hours. Aim to nap in the afternoon, but avoid sleeping too long to prevent disrupting your nighttime rest. A well-timed nap can boost both mental agility and long-term brain health.
Recognize the Risks of Microsleeps
While naps can be beneficial, microsleeps—brief, involuntary sleep episodes lasting only seconds—can be dangerous, especially while driving. A study conducted in Japan involving truck drivers found that 75% of drivers experienced microsleep episodes before accidents. Even those with no sleep disorders can experience these dangerous lapses in consciousness, especially if they’re chronically sleep-deprived.
Getting just six hours of sleep per night for two weeks can lead to the same level of microsleep episodes as pulling an all-nighter. Frequent microsleeps indicate a need for better sleep hygiene. If you’re prone to these, it’s essential to prioritize proper rest and seek ways to improve your sleep quality.
Share Your Bed for Comfort and Warmth
Historically, communal sleeping was the norm. People often shared beds with friends, family, or even strangers for warmth and companionship. In the past, sharing a bed also meant protection from the cold and late-night conversation. Today, however, many people sleep alone or with just a partner.
This modern shift can leave some people feeling isolated or cold at night. Understanding this historical context may explain why some individuals struggle with sleep or feel lonely at bedtime. If you struggle to get warm or find comfort at night, consider adding a cozy blanket, sleeping with a pet, or listening to a calming podcast to replicate that sense of closeness and security.
Prioritize Sleep Quality Over Duration
The ideal amount of sleep varies for each person, but most adults need between seven and nine hours. However, sleep quality often matters more than duration. Tossing and turning at night often means waking up feeling unrefreshed, no matter how long you’ve slept.
One of the ways the body repairs itself during sleep is through the glymphatic system, a process in which cerebrospinal fluid flushes out waste from the brain. This function operates most effectively when sleep is consistent and aligned with your body’s circadian rhythm. So, it’s not just about how many hours you sleep, but when you sleep. A consistent bedtime improves sleep quality and overall health.
Appreciate the Luxury of Modern Beds
Today’s beds are softer, more comfortable, and better equipped to help us sleep. However, this wasn’t always the case. Historically, many people slept in small, enclosed beds that trapped warmth but were stuffy and uncomfortable. The Victorians even designed coffin-like beds for the homeless and mattresses filled with straw, often plagued by fleas and bedbugs.
In contrast, modern mattresses, memory foam, and heated blankets provide an environment that promotes deep sleep. When setting up your sleep space, prioritize comfort. Investing in the right mattress and bedding can make a significant difference in sleep quality.
Sleep Smarter for a Healthier Life
Improving your sleep doesn’t always require drastic changes. By incorporating small adjustments like embracing biphasic sleep, aligning with seasonal rhythms, and prioritizing sleep quality over sheer duration, you can enjoy more restful nights and wake up feeling rejuvenated. Sleep is essential for overall health, and with a few simple habits, you can transform your nightly routine for better long-term wellbeing.