Sleep is vital for both mental and physical well-being - despite this, numerous individuals find it challenging.
Currently, specialists assert that your everyday activities might play a crucial role in improving your sleep quality at night.
Even though it might seem paradoxical, what you do—or refrain from doing—during the day can greatly affect your sleep quality at night.
The psychotherapist and sleep specialist Heather Darwall-Smith remarked, "Many believe that issues with sleeping begin once they hit the bed; however, actually, our daily lifestyle significantly influences the quality of our nighttime rest," she explains.
If you find yourself wide awake at 3 AM, gazing at the ceiling and attempting to coerce yourself into sleeping, cease resisting. Sleep cannot be compelled.
Darwall-Smith, whose upcoming book titled "How To Be Awake" is set to be released soon, elucidates that sleep comprises two mechanisms – first off, your circadian rhythm , the internal body clock This informs you about when to feel alert and drowsy, factoring in light exposure, activity levels, and daily habits, along with your body’s internal drive for sleep known as homeostatic sleep pressure. This pressure is connected to a substance called adenosine, which accumulates in your brain after waking up, enhancing your desire for rest.
The longer you remain awake and active, the more intense this sleep drive becomes," she explains. "During nighttime, elevated adenosine levels assist you in falling asleep naturally.
Both mechanisms function collaboratively throughout the full 24-hour cycle of day and night, creating an opportunity for sleep. Without sufficient accumulation of sleep pressure or when your internal circadian rhythm is misaligned, achieving restful sleep may prove difficult regardless of your desire for it.
Moreover, our connections with others play a role in forming our neural pathways and can affect our sleep patterns as well, she notes. "An uncomfortable discussion, lingering conflict, or the sense of being overlooked may accompany us throughout the night," she adds.
So rather than fixating on ways to improve your sleep, turn it around and consider this: How can I stay alert in a manner that allows sleep to occur effortlessly?
Here is her guidance on how to accomplish this...
1. Rise at the identical hour daily
Darwall-Smith points out that your internal clock functions best with regularity. When the wake-up time fluctuates—such as oversleeping following a poor night’s sleep or varying wake times throughout different days—it disrupts the whole sleep-wake rhythm. Maintaining a consistent morning awakening helps regulate the buildup of sleep pressure, ensuring that by nighttime, your body feels primed for slumber.
If improving your sleep is your goal, focus first on changing just one aspect," she suggests. "Establishing this particular routine will set your internal clock, clarifying times when you should be alert and periods when your body knows it’s time to prepare for rest.
To maintain this level of consistency, she recommends adhering to a consistent wake-up schedule—even on weekends—and promptly exposing oneself to natural light upon waking (which signals to the brain that it’s daytime). Additionally, she advises against trying to compensate for missed sleep because spending additional hours in bed can reduce sleep drive, thus complicating matters for the following night.
2. Begin the day with mindfulness
The way you start your day influences how well you rest at night. If you jolt awake to a loud alarm only to spend time scrolling on your phone before rising, your body endures a stressful reaction every morning. This pattern sets the stage for a high-stress day followed by poor-quality sleep, according to Darwall-Smith.
Your body clock depends on distinct cues during the morning—consistent timings, light exposure, and physical activity all help stabilize this. process "To collaborate with signals appearing 12-14 hours later that initiate the countdown to sleep," she clarifies.
In addition to rising at the same time each day, she suggests heading outdoors or positioning yourself near a window as early as you can, since exposure to morning light helps synchronize your internal clock.
Replace your alarm with a sunrise simulator, or choose a softer sound that won’t make your heart pound, and try not to feel hurried.
She explains: “Slowing down – taking time for breakfast, moving with intention, and starting the day mindfully – reduces stress. A calmer morning sets the tone for a more balanced day, which supports better sleep at night.”
3. Let your mind take a rest
If you pack each hour of the day with activities and continuous stimulation, your brain doesn't get an opportunity to unwind. Consequently, when it’s time for bed, rather than relaxing, your mind becomes overwhelmed cognitively and tries to tackle all matters simultaneously — replaying discussions, incomplete chores, and lingering concerns.
To prevent this, Darwall-Smith recommends incorporating genuine breaks throughout the day—times when you’re not browsing social media or occupying yourself with trivial tasks. Allow your thoughts to drift freely through activities like daydreaming, gazing out the window, taking brief walks sans smartphone, and establishing 'mental exit points' such as lowering the lighting, reading, doing stretches, or tuning into calming audio.
"When you permit yourself some periods of mental rest throughout the day, your brain won't overwhelm you with thoughts at night," she assures.
4. Transform daytime into something distinct from nighttime
If you've spent an entire day sedentary and browsing through screens, your body may struggle to transition into sleep mode, as Darwall-Smith highlights. "Sleep occurs when there's a stark distinction between being awake and at rest—but if you have remained in a low-energy, low-activity condition throughout the day, this contrast becomes less pronounced," she elaborates.
However, you don't need intense physical activity to establish a clear distinction between day and night—Darwall-Smith notes that studies indicate even minor motions like fidgeting, stretching, or changing positions can aid in regulating your circadian rhythm and sleep drive.
Therefore, she recommends getting up each hour, whether it's for stretching purposes or simply moving around. Additionally, she suggests walking during conference calls and discussions within meetings. She also endorses fidgeting as this represents your body's method of staying active and involved. As she puts it, "It’s your body’s way of keeping itself engaged."
5. Acknowledge unprocessed emotions
Darwall-Smith suggests that unaddressed feelings do not disappear when we shut our eyes, and this unresolved state can lead to sleeplessness.
She emphasizes the importance of releasing stress, taking several deep breaths, signaling your body that it's alright to unwind, and establishing a routine indicating that the day has ended—perhaps with a soothing beverage and soft lights. "Recognize whatever is present," she suggests. "You don't have to resolve every issue before sleeping; however, discovering methods to identify and manage these feelings can be beneficial."
6. Settle yourself
If you're experiencing emotional or physical unrest, you'll stay highly vigilant, according to Darwall-Smith. "When your nervous system remains in an alerted state, it won't prioritize sleep," she emphasizes.
Recognize what is causing your unease and try using techniques like deep breathing, weighted blankets, and grounding exercises to make yourself feel more secure, she recommends.
7. Don’t chase sleep
Darwall-Smith highlights that the more effort you put into controlling sleep, the more distant it tends to get. Therefore, she recommends abandoning your sleep tracker if it causes anxiety, relaxing strict guidelines for your bedtime rituals, and concentrating instead on making the most of your awake time.
"Obsessing over sleep may transform it into a performance rather than letting it remain a natural, effortless experience," she explains.
Rather than attempting to correct your sleep patterns, aim to stay awake in a manner that allows sleep to occur organically. The objective shouldn’t be sleep itself but rather living a life that fosters relaxation and restoration.
However, she emphasizes that if you continually face difficulties sleeping even after implementing adjustments, you might be dealing with a sleep disorder, which makes it worthwhile to consult a medical practitioner. "Should sleep feel like an ongoing fight each night, remember that you shouldn’t tackle this challenge by yourself—assistance is accessible," she states.
"How To Be Awake (So You Can Sleep Through The Night)" by Heather Darwall-Smith is released by Harper NonFiction on February 27, with a price of £16.99.
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