The Secrets To A Better Night’s Sleep

Which factors contribute to a good night’s sleep?

“Achieving quality sleep is a delicate balance between environment, lifestyle and mental well-being,” Julie explains. Circadian rhythms are particularly sensitive to external cues like light and temperature. According to research from the European Sleep Research Society, exposure to natural light during the day helps regulate your internal clock, while cooler bedroom temperatures (between 16-19°C) are ideal for deep sleep.

Equally important is your bedtime routine. Relaxation techniques like reading or meditation can reduce cortisol levels, priming your body for rest. Julie also cites a Danish study showing that those who practiced mindfulness before bed improved their sleep quality by 20%.

What are the stages of sleep & why is REM so important?

Sleep happens in cycles, alternating between NREM (non-rapid eye movement) and REM (rapid eye movement) stages. NREM is responsible for physical recovery, allowing the body to repair and regenerate. However, REM is where the magic happens for your brain. “REM sleep plays a critical role in processing emotions and consolidating memories. Studies have shown that insufficient REM could contribute to mood disorders, highlighting its crucial role in emotional resilience,” Julie explains.

How much sleep should you be getting?

While seven to nine hours is the general recommendation, it’s not a one-size-fits-all scenario. “The European Sleep Foundation recommends this for adults, but those with high-stress jobs or physically demanding lifestyles may need more,” Julie advises. Norwegian research also suggests that sleep quality is more important than quantity when it comes to cognitive function and emotional well-being.

What are the biggest sleep myths?

“One of the most persistent myths is that you can ‘catch up’ on sleep,” says Julie. “While recovery sleep can restore alertness after a couple of sleepless nights, chronic sleep deprivation has lasting effects on both your cognitive abilities and metabolism.” Another common misconception is that alcohol helps you sleep. While it may help you nod off faster, it disrupts REM cycles, leading to fragmented sleep and grogginess the next day.

Rui offers additional insight into common sleep misconceptions. "One of life's biggest misconceptions is that your day starts when you wake up. In reality, your day begins when you go to bed. Think of sleep as fueling up before a road trip – it's your opportunity to reenergise, recalibrate, and regenerate. The quality, duration and ease of falling asleep determine the energy reserves you'll have for the next day. By the time you wake up, you're already mid-journey and your energy levels have largely been set by the previous night's rest. Remember, energy is the currency of life – and you can't function optimally without proper rest." 

He also addresses the myth that sleep is a waste of time. "Many people think nothing important happens while they're asleep, but that's far from the truth. Sleep is critical for detoxification, recalibration, healing and hormone regulation. For example, during sleep, the brain undergoes waste removal as nerve cells shrink by around 60%, allowing metabolic waste to be cleared through the glymphatic system. Without adequate sleep, this essential ‘brain housekeeping’ can’t happen effectively. Additionally, for men over 40, poor sleep can significantly lower testosterone levels, which naturally decline with age. These complex processes highlight why sleep is fundamental to our health and well-being."

What can you do if you struggle to fall asleep?

For those struggling with insomnia, Julie recommends Cognitive Behavioural Therapy for Insomnia (CBT-I), which has been shown to improve sleep quality in 70% of sufferers within six weeks. “Mindfulness techniques can also be transformative,” she adds. A study from Zurich found that people who practiced mindfulness meditation fell asleep 31% faster and experienced 13% longer REM cycles.

How can you improve deep sleep & REM sleep?

Consistency is key. “Your body thrives on routine,” Julie explains. Regular sleep and wake times promote the production of adenosine, which builds the sleep pressure necessary for deep and REM sleep. Gentle activities like yoga Nidra can also boost slow-wave (deep) sleep. Research from Germany found that yoga Nidra increased deep sleep by 17%.

Does having a bedtime routine really make a difference?

Absolutely. Bedtime rituals don’t need to be complicated – the key is to find what works for you. Aromatherapy, breathwork, and switching off from screens are all proven ways to help the body relax. Julie suggests incorporating soothing sensory experiences, such as warm baths or guided visualisations, as recommended by the National Sleep Foundation’s European branch.

How does screen time affect sleep?

Exposure to blue light from devices can delay melatonin production, tricking your brain into thinking it’s still daytime. “Research from Charité University Hospital shows that even 30 minutes of screen exposure before bed can delay sleep by an hour,” Julie says. Switching to amber-toned lighting in the evening can help maintain natural melatonin levels.

What’s the ideal sleeping environment?

Creating the perfect sleep environment is all about nurturing your senses. Julie recommends keeping the bedroom cool (16-18°C) and dark, using light-blocking curtains or blackout blinds to regulate melatonin. Breathable fabrics like linen, cotton, or bamboo for bedding help maintain a comfortable body temperature; while ensuring the space feels safe and relaxing is crucial for truly restful sleep.

How can stress & anxiety interfere with sleep?

Rui emphasises the need to differentiate between stress and anxiety. “Stress is essentially an alarm system that disrupts our homeostatic balance – a mechanism that has been crucial to human evolution for 300,000 years,” he explains. "While stress is often demonised, it can be a powerful tool for success when managed properly, helping to improve attention, focus, and critical thinking. The issue arises when we ignore stress, which can manifest in various forms – mentally, emotionally, and even through decision-making. Stress hormones like cortisol and adrenaline keep us alert, but after a long day, our bodies don’t automatically switch into relaxation mode. Without proper stress management, sleep becomes challenging, if not impossible. We must also remember that stress isn’t just work-related – our thoughts and emotions can be significant triggers, leading to sleepless nights."

Rui continues by explaining that anxiety, often misunderstood, is different from stress. “Anxiety is an emotion tied to future events that we feel we can’t control. Emotions, including anxiety, are powerful sources of stress and don’t exist in isolation – they are always tied to thoughts. When we don’t address stress, our internal alarm keeps ringing, whether it’s from physical or emotional stressors. Surprisingly, even positive emotions like joy can keep us alert if we don’t process them properly.”

Julie agrees, adding “stress and anxiety are the biggest thieves of sleep”. Mindful breathing exercises and visualisation techniques can help lower stress before bed. One effective strategy is the 5-4-3-2-1 grounding technique, which helps calm a racing mind by focusing on the five senses.

What should you do if you wake up during the night?

Waking up frequently can be frustrating, but Julie stresses the importance of staying calm. “Avoid clock-watching,” she says. Guided meditation and body scanning exercises can help shift attention back to the present and prevent your mind from spiralling into anxiety.

How can diet & exercise influence sleep?

What you eat and how you move both play a critical role in your sleep quality. Julie points to research from the University of Barcelona that highlights foods rich in tryptophan, like turkey, almonds, and dairy, which help produce serotonin, a precursor to melatonin. On the flip side, high-fat meals can disrupt your sleep cycle, while regular aerobic exercise – around 150 minutes a week – has been shown to improve sleep quality by 65%.

What about sleep aids like melatonin & supplements?

When it comes to melatonin, Julie urges caution. “Melatonin can be useful for short-term fixes like jet lag, but long-term use should be avoided as it’s an endocrine disruptor,” she warns. The European Academy of Sleep Medicine also recommends focusing on sleep hygiene before turning to supplements. Prescription medications can also interfere with the natural architecture of sleep, so they should be used with caution.

Can sleep trackers help?

Wearable sleep trackers, like the Oura ring, can offer insights into sleep patterns, but both Julie and Rui advise interpreting the data with care. “Tracking patterns can be beneficial, but too much reliance on the data can create unnecessary anxiety,” she says. Studies from ETH Zurich suggest that while trackers raise awareness, they aren’t always reliable for diagnosing sleep issues.

Rui adds, "While health tracking devices and apps are valuable tools, the key lies in how we interpret and apply the information they provide. When reviewing your sleep data from devices like the Oura ring, it's important to consider what occurred during your day that might have influenced the results. Your day essentially begins when you go to bed the night before, so analysing the relationship between your daily activities and your sleep quality can help you identify patterns. This approach allows for more informed decisions about your habits and routines, leading to improved sleep quality and overall well-being."

How can you maintain a consistent sleep schedule while travelling or working irregular hours?

For frequent travellers or those working irregular hours, syncing your sleep with light exposure is key. Julie recommends using the Timeshifter app, created by NASA employees, to manage circadian rhythms. Timed light therapy and strategic power naps can also help prevent sleep debt.

How can you tell if you’re getting enough restorative sleep?

Julie suggests that a key sign of restorative sleep is waking up naturally without an alarm. Feeling refreshed, having sustained energy levels, and not relying on stimulants like coffee are other good indicators. “Pay attention to cognitive clarity and emotional stability as signs that you’re getting enough deep and REM sleep,” she advises.

Why is sleep so important for overall health?

Julie and Rui both emphasize that sleep is crucial for overall well-being. “Sleep is the cornerstone of our mental and physical health,” Julie explains. Rui adds, "Sleep supports physical recovery, cognitive function, and emotional regulation. When it’s compromised, every system in the body suffers."

They both highlight sleep’s role in managing stress and maintaining balance. “Poor sleep can increase cortisol levels, leading to a cycle of heightened stress and more disrupted sleep,” Rui explains. Additionally, inadequate rest often results in unhealthy coping mechanisms like overeating or excessive screen time.

Ultimately, quality sleep is essential for long-term health, helping us recover, process emotions, and manage stress.

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DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.