Audio Version (07:33)
How to get better sleep is one of the most frequently requested topics during my mental toughness and resilience training sessions, which I’ve delivered to tens of thousands of people. So many of us struggle with sleep but don’t know how to address it.
The good news is that with some basic knowledge and simple strategies, you can massively improve the quality of your sleep—and, in turn, the quality of your life.
In the extended YouTube version of this article, I provide two further strategies for better sleep, and I also discuss how sleep affects our weight, why we wake up at 3.00 am, and what to do about it. You can watch it here.
The Importance of Sleep
Sleep is one of the most critical functions of the human body. It is essential for memory consolidation, emotional regulation, immune function, and even weight management.
But beyond these well-known benefits, sleep is also when our brain undergoes a unique “rinse cycle,” helping to clear out toxins that accumulate throughout the day.
The Brain’s “Rinse Cycle” During Sleep
During deep sleep, particularly in the slow-wave sleep (SWS) phase, cerebrospinal fluid (CSF) flows through the brain in rhythmic waves. This process, known as the glymphatic system, helps to clear metabolic waste, including beta-amyloid, a protein linked to Alzheimer’s disease.
The glymphatic system is about ten times more active during sleep than when we are awake, reinforcing the idea that quality sleep is essential for long-term brain health.
A typical rinse cycle lasts approximately 90–120 minutes, aligning with the body’s natural sleep cycles. To completely rid the brain of toxins, we generally need around 4–5 full rinse cycles per night, which translates to approximately 7–9 hours of sleep.
This emphasises the importance of achieving uninterrupted rest to allow the glymphatic system to function effectively.
The Effects of Sleep Deprivation
Not getting enough sleep, whether occasionally or persistently, has serious consequences for both physical and mental health. Chronic sleep deprivation can lead to:
Impaired cognitive function, including memory loss and reduced problem-solving abilities.
Increased risk of heart disease, high blood pressure, and diabetes.
Weakened immune response, making the body more susceptible to infections.
Higher levels of cortisol, which can contribute to anxiety, depression, and weight gain.
Increased likelihood of accidents due to slower reaction times and decreased alertness.
Persistent sleep deprivation can also accelerate brain ageing and increase the risk of neurodegenerative diseases. Prioritising quality sleep is essential for maintaining long-term well-being.
3 Tips for Better Sleep
1. Get Daylight Exposure Early in the Day
The Science: Exposure to natural sunlight, particularly in the morning when the light quality is optimal, helps regulate the circadian rhythm by boosting serotonin production. Serotonin, a neurotransmitter, is later converted into melatonin, which promotes sleep.
Tip: Try to get at least 10-20 minutes of sunlight exposure outside (not through a window) within an hour of waking up. This helps signal to the brain that it is daytime and strengthens the body’s sleep-wake cycle.
It can also be beneficial if you can get an additional 10 minutes later in the day within an hour of the sun setting. Again, the light quality at this time of day helps boost serotonin.
2. Limit Technology Use and Blue Light at Night
The Science: Blue light emitted from screens suppresses melatonin production, tricking the brain into thinking it is still daytime. This can delay sleep onset and reduce overall sleep quality.
Tip: Avoid screens at least one hour before bed. If you must use screens, consider blue or red light-blocking glasses or enabling night mode on devices:
Blue light-blocking glasses: Useful for reducing eye strain from screens and limiting melatonin suppression when using devices in the evening.
Red lens glasses: More effective at promoting sleep because they block a broader spectrum of disruptive light, enhancing melatonin production and reducing nighttime alertness.
Both help regulate circadian rhythms: By reducing artificial light exposure, these glasses support the body’s natural sleep-wake cycle, leading to better sleep quality.
3. Go to Bed at the Same Time Every Night
The Science: Our body has an internal clock (the circadian rhythm) that thrives on consistency. Going to bed and waking up at the same time each day helps regulate hormone production and improves sleep quality.
Tip: Set a regular sleep schedule, even on weekends, to train your body to anticipate sleep at a certain time. Even doing this every day for two weeks will retrain your sleep/wake cycle.
The Wrap Up
Quality sleep is essential for overall health, cognitive function, and emotional well-being. Understanding the science behind sleep and implementing practical strategies can help improve sleep quality and duration.
By prioritising natural light exposure, limiting blue light, maintaining a consistent sleep schedule, managing caffeine and alcohol intake, and practising good nighttime habits, you can set yourself up for better rest and a healthier life.
During a recent Leadership Development session with 13 leaders, I spoke about the importance of sleep, the science behind it, and my top strategies for improving it.
In the follow-up session a month later, one delegate shared that after diligently following all of my tips for a month, he had experienced four full nights of sleep in a row—the first time in 10 years—on the days leading up to our workshop!
These tips may seem too simple to be effective, but they are backed by science. Like everything I share, they’re not complicated—the challenge lies in applying them consistently enough to build lasting habits.
What Next?
Again, in the extended YouTube version of this article, I provide two further strategies for better sleep, and I also discuss how sleep affects our weight, why we wake up at 3.00 am, and what to do about it. You can watch it here.
If there are any subjects you’d like me to cover in upcoming content or if you’d like coaching support with anything I discuss in my videos or articles, please email me at info@jobanks.net.
However, recently, I’ve received many emails and DMs from people asking for my views on their personal/professional situations. Unfortunately, for a number of reasons, I can’t provide individual advice unless you are a client.
As always, thanks for your continued support.
