How to optimize your sleep routine

22 Mar. 2019

When we think about our wellbeing we think about diet, exercise, meditation and a well-deserved spa day. Sleep is usually way down the list and that’s because we constantly underestimate how much our sleeping habits impact our health.

In fact, more than 51% of adults, worldwide, are sleep deprived and this worrying trend doesn’t show signs of lessening its grip on us. Quite the contrary, with our lives becoming busier and busier, and the lines between work life and personal life becoming almost obsolete due to our constant digital interaction, sleep is likely to evade us even more.

So what can we do to prevent sleep deprivation and ensure a healthy sleep routine?

Light exposure

The circadian rhythm is our body’s time-keeping system and it dictates when we go to bed and when we should wake up. Light exposure is very important for the circadian rhythm, so make sure that you get a lot of sunlight during the day if you want to fall asleep faster at night.

While bright light is great during the day, make sure to gradually decrease your light exposure during the night, especially blue light exposure. Blue light is the light emanating from your electronic devices (phone, tablet, laptop).

Blue light is to be avoided in the evening mostly because it inhibits melatonin, a hormone that helps us fall asleep.

So if you find yourself feeling bored or restless in the evening, pick up a book or play an audiobook instead of watching a movie. It will keep you entertained and facilitate a smooth transition to a healthy, restful night’s sleep.


The room in which you sleep is also important for a healthy sleeping routine.

If you find yourself waking up often during the night or being uncomfortable and missing out on a night of deep, restorative sleep, then you should consider lowering the temperature.

Specialists recommend a bedroom temperature of 70° F or 20° C but it really depends on your own preference.

Diet, coffee and alcohol

Dinner is the most social meal of the day and we like to have a hearty meal with our loved ones when we get home after a busy day. But if you want to sleep well afterward, make sure to have a light dinner so that your body doesn’t stay up to digest all that food instead of making sure you’re fast asleep when you lay your head on the pillow.

Other sleep inhibitors to keep an eye on are caffeine and alcohol. Avoid drinking coffee after 3 PM and limit your alcohol intake in the evening, because although it makes you sleepy, it also prevents you from getting a restful sleep.


Physical exercise is not only good for weight loss and a healthy lifestyle, but it also ensures you get a good night’s sleep. While working out is great for you, make sure you don’t do it right before sleep, as it takes some time for your body to wind down after exercising and you won’t be able to fall asleep for some time.

Stress management

If it’s your thoughts keeping you up at night then the reasons why you’re not sleeping well have nothing to do with anything physical. Stress and anxiety have a way of sneaking up on us until we find ourselves overthinking even the most mundane issues.

Therapy is the best solution if your mind can’t stop racing around, but another great way of getting rid of all that noise is journaling. Write down everything that’s on your mind before going to bed. It works like an evening clean-up of the mind so be brutally honest in your writing and you will definitely go to sleep easier and without the usual overthinking routine.

Our bodies love routine, especially when it comes to sleep. Try to fall asleep and wake up at the same time and see how it affects your wellbeing.

Go on a sleep retreat!

If what you need is a few days to fix your sleeping pattern and get your circadian rhythm back on the right track, then go on a spa-break. With the rising tide of sleep deprivation, spas have updated their services to provide wellbeing support in this area.

For instance, you can book a trip to Alicante, Spain and visit SHA Wellness Clinic where you can book their Sleep Recovery Programme that is specially designed to regulate your sleeping routine. You will leave well rested and maintain the quality of sleep received in this beautiful location.

Given the severe, but overlooked consequences of sleep deprivation, we urge you to make sure that your body and mind are receiving the quality rest that they need.

Sleeping well should be a priority. Make it as important as eating a healthy, well-balanced diet, staying hydrated or having an active, healthy lifestyle, and you will see tremendous improvements in your life.