In an age where products and tools are manufactured at exponential rates to help us maximize time and resources, it can come as a surprise that we struggle with sleep. Even though we have many methods available to leverage time,  our lifestyles may promote poor habits that hinder our overall sleep quality.

Modern life brings 24 hours of illumination that has a way of 'extending' the day. From the LED lights in our office spaces to the blue light emitted from our computer screens, artificial light sources disturb our circadian rhythms and affect the production of melatonin. But despite the daily pressures to maximize productivity at all costs, sleep is restorative and essential for maintaining a healthy lifestyle.

It is responsible for an array of functions that contribute to our ability to remain alert during the day, maintain a healthy weight, and fight infections. Sleep also helps us form long-term memories and retain the information we receive earlier in the day. Making these four changes to your routine will increase your quality of sleep and provide the energy needed to tackle the day ahead.

1. Create a consistent schedule.

 A circadian rhythm is our internal 24-hour internal clock that regulates an individual's cycles of sleepiness or alertness by the changes of light in our environment.  A consistent sleep schedule helps to align our circadian rhythms that regulate our physiology.

While changes in our day to day lives can create wrenches in our sleep patterns, a balanced sleep schedule ensures that you receive the recommended hours (7-9). Studies have found that inconsistent sleep schedules increase your risk of hypertension and high cholesterol. Creating a 'wine-down' time, or an hour before bedtime can help your body prepare for sleep.

2. Increase Physical Activity

Engaging in physical exercise is not only good for your body and mind but it can also improve your sleep. There have been various studies to suggest that moderate aerobic exercise increases the amount of deep sleep that you can experience. Deep sleep, also referred to as slow wave sleep heals and repairs the body, strengthening your immune system.

It also reduces the amount of time it takes for your body to fall asleep. While it is recommended to not exercise too close to your bedtime, there are exercises that are best performed during certain times of day. Cardio or resistance training are best performed in the morning as it may release melatonin earlier in the evening.

High Intensity or HIIT exercise can promote deeper sleep and reduce wakefulness if performed in the afternoon. And low intensity exercises like yoga performed in the evenings can be helpful to fall asleep more easily.

3. Avoid Nicotine and Caffeine

Caffeine consumption is often known to increase cognitive functions like memory and attention. For most, it is the first morning stop in our kitchen. While everyone may possess varying sensitivity levels to caffeine, it is recommended not to consume 8 hours prior to bedtime.

Some may be surprised that the amount of caffeine found in a regular cup of coffee can affect the amount of deep sleep you experience even for individuals desensitized to caffeine. Although caffeine is often known as the major culprit for interrupted sleep, nicotine use is often overlooked. 

Nicotine is a stimulant that can veil sensations of fatigue and make it difficult to fall asleep. Due to its addictive characteristics, withdrawals during the early morning hours may shorten sleep hours to satisfy cravings.

4. Limit Electronics and Distractions in your sleeping environment

All light can affect the quality of sleep but the emission of blue light is particularly disruptive. The sun is the biggest source of blue light which is why artificial sources of blue light can deceive our brains into thinking that it is still daytime.

It is recommended that you limit the use of electronics one or two hours before bedtime to help your body reduce the disruption of melatonin. Blue light blocking glasses, also known as computer glasses, can help you filter or block blue light when using electronic devices. Lowering the brightness on electronic devices can also help to limit the amount of light that your eyes receive as you approach the late evening.