How to set your body up for a great sleep
A good night’s sleep can go a long way – so much so that we at Tailored Health rank it as one of the top three things you can do to improve your overall health! But let’s be honest: consistently finding quality sleep can feel like a never ending battle.
The good news? Your body is built for sleep. It just needs the right inputs to do it well.
In this blog, we break down what your body biologically needs to get solid, restorative sleep – so you can better understand what might get you an easier, deeper sleep.
🧠 Calm and safety: Your nervous system needs to power down
To fall asleep and stay asleep, your brain and body must shift into a state of relaxation and safety, which you may have heard called a ‘parasympathetic’ state or ‘rest and digest’ mode. This looks like:
👉 Low levels of stress hormones like cortisol
👉 Reduced mental stimulation
👉 A drop in core body temperature
👉 An environment that feels safe and familiar (you’re most vulnerable when you sleep, so you’ll be wired to stay awake if you’re not feeling safe!)
If your nervous system is too switched on or feels like it’s threatened – from stress, screens, caffeine, bad temperature management or noise – sleep becomes light, disrupted, or hard to come by. Your body needs to feel calm and secure before it gives you deep rest.
⏰ Predictability and routine: Align with your internal clock
Your body has a 24-hour internal clock (called your circadian rhythm) that regulates when you feel alert and when you feel sleepy. This clock was originally designed to be synced largely by sunlight and the day’s routine – 2 things that are highly variable in the modern era with screens, lights, and varying demands.
Aligning this clock goes a long way for finding a good nights sleep.
The best way to work with it? Keep your sleep and wake times as consistent as possible and your exposure to light controlled;
👉 Avoid bright, artificial light before bed
👉 Get plenty of sunlight in the morning
👉 Stick to a regular bedtime and wake time (within 30-60mins)
👉 Avoid drastic shifts in your sleep schedule where possible
The more predictable your sleep routine is and the better controlled the light in your environment is, the more easily your body can transition into falling asleep (at the right time 😜).
🔋 A strong sleep drive: Build the pressure to sleep
As you go about your day, your brain builds up adenosine, a chemical that creates the desire and need to sleep. It is the by-product of creating the energy you require to be awake and it signals your body into knowing sleep is needed soon as it accumulates. It’s a big reason why we start to feel sleepy after a long day’s work or after a long time being awake.
This natural adenosine drive is affected by:
👉 Your wake time – the longer you’re awake, the more accumulates
👉 Physical and mental activity – both use energy and create more adenosine
👉 Naps during the day – adenosine and the desire to sleep come night time
👉 Going to bed too early – your body may not be ready for deep sleep and may not have accumulated enough adenosine for a good, solid rest (you may have felt this in the past – trying to do the right thing by going to bed super early but not being able to nod off for hours!)
This balance of activity and wakefulness ensures your brain is primed and ready for a solid night’s rest.
💭 Final thoughts: What does this mean for you?
Your body is designed to sleep – and it’s very capable of doing it well! When given the right conditions, we give it the best chance of a restful night in bed.
Although some of these might be hard to achieve, a collection of a few of them might be the small change you need to help find better, more restful sleep.
** Certain medical conditions and lifestyles (such as night shift work) may affect your ability to sleep well, making the above information a little harder to apply. This is a guide only, and should be considered as part of a holistic approach to your health. If you’re having trouble, reach out at info@tailoredhealth.com.au and we can point you in the right direction.
