Five Ways to Improve Your Sleep: Ask a PT

In last week’s email, we looked at the most common dieting mistakes. This week, we’re turning to a topic that can transform your health and energy: sleep. Here are five ways to improve your sleep that will help you feel more rested and perform better in daily life.

Five Ways to Improve Your Sleep?

Question: I feel constantly tired during the day, and it’s because my sleep is so bad. What do you recommend that I do to improve this?

Answer: Of all the things you can do to improve your health, consistently good sleep is right up there with diet and exercise. Yet many people underestimate its importance. Thanks to hustle culture, people often take pride in how little sleep they get. They boast about waking early and staying up late. But while a small number of people can function well on little sleep, the vast majority of us need regular, high-quality rest. Unlike diet or exercise, you can’t force yourself to sleep for eight hours. What you can do is give yourself the best chance of success. Here are five ways to improve your sleep.

Tip #1: Give Yourself a Bedtime

Research shows that people with structured sleep schedules often perform better in many areas of health. Whether that’s correlation or causation is debated, but one thing is clear: a set bedtime helps you fall asleep faster and may improve quality. It also prevents you from staying up too late and cutting into your rest. Choose a realistic bedtime that allows 7–8 hours of sleep. Stick with it, and your body will quickly adapt.

Best Tips to Improve Your Sleep

Tip #2: Be Consistent

Consistency is key. Go to bed at the same time, wake up at the same time, and follow your routine daily. Avoid caffeine before bed. Take your supplements. Stick to the plan. If this feels overwhelming, start smaller. Focus on one or two habits and build from there.

Tip #3: Avoid Caffeine After 5pm

Caffeine lingers in your system far longer than most people realise. Even if you don’t feel its effects, your body is still metabolising it hours later. That late-afternoon espresso could be why you’re struggling to nod off. As a rule, avoid caffeine after 5pm. If you go to bed around 9pm or later, it should be mostly cleared from your system. Improving your overall sleep may also reduce your reliance on late-afternoon coffee. And don’t forget about pre-workout supplements. Many contain high levels of stimulants, so if you train late in the day, opt for a non-stim pre-workout.

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Tip #4: Supplement Wisely

Some supplements can support better sleep. Ashwagandha helps reduce cortisol and stress, both major causes of insomnia. Fenugreek has been linked to improved sleep quality. Zinc, magnesium, and maca root are other options that may help.

Tip #5: Have a Pre-Bed Routine

Once you’ve set a bedtime, create a routine that leads into it. Avoid stimulants and loud, high-energy activities before bed. Instead, do things that relax you. Read a book. Listen to a calming audiobook. Meditate or practise simple breathing exercises. Keep your bedroom at a comfortable temperature. The goal is to spend the 30 minutes before bed in a calm, relaxed state. Get this right, and your sleep quality will improve dramatically over time.

How Ashwagandha Improves Sleep

Final Word: Sleep is not something you can hack in a night. But by applying these five ways to improve your sleep, you’ll set yourself up for deeper rest, more energy, and better health overall.

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