Have you ever looked at the clock, realized it’s way past your bedtime, and thought, “Well, maybe I’ll just power through tomorrow on caffeine and optimism?” You’re not alone—many of us do it, sacrificing sleep in the name of busy schedules, Netflix marathons, another chapter, or that never-ending to-do list.
But here’s the truth: you deserve more sleep. And no, it’s not a luxury; it’s a necessity.
Why Sleep Matters
Let's start with the basics: how much sleep do you really need? For most adults, the sweet spot is somewhere between 7 to 9 hours a night. Some might feel amazing around 7, while others need that solid 9 to function. But here’s the kicker—not everyone fits into this tidy box. You might need more sleep if you find yourself waking up groggy, needing naps, or feeling irritable and less focused during the day. It's not just that you're 'getting older'; it's your body signaling that it needs to recharge.
*For new parents, sleep might feel impossible right now, and that’s okay. This season is all about survival, so aim for sleep whenever and however you can get it. Small naps, sharing night duties, and accepting help from others can make a world of difference. You’re doing the best you can, and this phase won’t last forever.
Sleep Impacts Everything
Physically, it helps muscles recover and supports the immune system. It even affects cholesterol levels, with poor sleep raising LDL (bad cholesterol) and risking heart disease. Mentally, sleep sharpens thinking and decision-making. Socially? No one wants to hang with a cranky, tired version of you. Emotionally, it keeps your mood in check. Trust me—after 10 years as a nurse, I’ve seen the consequences of running on empty, especially those working in healthcare.
The Sleep-Dopamine Connection
Let’s talk about dopamine, that feel-good chemical in your brain that drives motivation, pleasure, and reward. It’s the reason you reach for your phone first thing in the morning or feel that little rush when you check your social media likes. But did you know dopamine also plays a major role in your sleep-wake cycle?
Here’s the thing: dopamine levels fluctuate throughout the day. They’re higher in the morning, helping you feel awake and alert, and lower at night, prepping your body for sleep. But if you’re constantly chasing that dopamine high—whether it’s from late-night scrolling, binge-watching, or even checking work emails before bed—you’re disrupting your brain’s natural rhythm. This keeps you in a state of alertness when you should be winding down.
Too much late-night stimulation floods your brain with dopamine, making it harder to fall asleep. It's like revving your engine when you're supposed to be parking the car. That's why creating habits that reduce dopamine spikes in the evening—like putting your phone away or limiting stimulating activities—can help your brain switch gears and get ready for a good night’s rest.
How It Works: Steps to Increase Sleep
Now, let’s talk action. How can you actually get more sleep without overhauling your life?
Here’s a blend of tried-and-true and lesser-known strategies that can make a big difference in your sleep quality:
Set a Sleep Goal: Choose a bedtime that allows 7-9 hours of sleep. Start where you are and gradually move it earlier by 15 minutes at a time. If you’re a night owl, slow and steady wins the race.
Create a Wind-Down Routine: Your brain, like a toddler, doesn’t just shut down because you tell it to. Dimming lights, reading, or deep breathing can signal it’s time to wind down. Avoid screens—they’re like candy for your brain.
Get Morning Sunlight: A little-known trick: exposure to natural sunlight within the first hour of waking helps set your internal clock, making it easier to fall asleep at night. Just 10-15 minutes can make a big difference!
Try Magnesium Glycinate: This type of magnesium promotes relaxation and better sleep. It helps relax muscles and supports GABA production, a neurotransmitter that encourages sleep. Check with your healthcare provider before adding it.
Keep It Cool: Sleep better by keeping your room between 60-67°F. A cold shower before bed can also lower your core temperature and help you relax.
Be Consistent: Your body thrives on routine. Going to bed and waking up at the same time every day (even on weekends) regulates your sleep-wake cycle.
Nasal Breathing: Mouth breathing, especially at night, disrupts sleep. Practicing nasal breathing or using nasal strips/mouth tape can improve oxygenation and deepen sleep.
Infrared Light Before Bed: Infrared therapy reduces inflammation and calms the nervous system. Sitting under an infrared light for 15-20 minutes before bed lowers cortisol and boosts melatonin.
Limit Caffeine and Big Meals Before Bed: Cutting off caffeine by mid-afternoon and avoiding big meals at least a couple of hours before bed can improve sleep quality.
Dopamine Detox: Reduce late-night screen time or switch to calming activities like stretching or journaling to help your brain wind down. One good night’s sleep is a much bigger reward than another scroll through Instagram.
Listen to Binaural Beats: Theta waves (4-8 Hz) promote relaxation. Listening to binaural beats through headphones can help calm your mind for sleep.
Use a Weighted Blanket: Weighted blankets offer deep pressure stimulation, calming the nervous system and reducing anxiety for a deeper, more peaceful sleep.
Try one or two of these tips, or find a combination that works best for you. It’s perfectly fine if what works now is different from the past. What helps today may change, and that's okay.
Bringing It Home:
Sleep feels optional until you're staring at the ceiling at 2 AM, wondering why your brain won’t shut off. Improving your sleep takes effort, but it pays off: better mood, clearer thinking, a stronger immune system, and a more resilient body. Whether you want to excel at work, be more patient with your family, or just feel your best, sleep is your secret weapon.
Plus, it's not just about feeling rested; it's about laying the foundation for better physical, mental, social, and emotional well-being. As someone who’s seen (and experienced) the impact of sleep deprivation, I can tell you—it's important to make sleep a priority. Your future self will thank you.
So tonight, let's all turn off that TV, close the book a little earlier, and give ourselves the rest we deserve.