Ollie Thompson: Better sleep starts in the morning - here’s how to get it right
Personal trainer Ollie Thompson has some advice to help you get the sleep you dream of.
We all know that sleep is essential for physical and mental health, but what many people don't realise is that the quality of your sleep is often determined by what you do in the hours before you hit the pillow.
Sleep quality is influenced by various factors, including your environment, daily habits, and even the time of day. By setting up your body for success from the moment you wake up, you can improve your sleep and wake up feeling refreshed and energised.
1. Start your day with sunlight
One of the most powerful ways to set your body up for a good night’s sleep is by getting exposure to natural light first thing in the morning.
Sunlight helps regulate your body’s internal clock, or circadian rhythm, which plays a crucial role in determining when you feel alert and when you feel sleepy. Research suggests that exposure to natural light in the morning can help you fall asleep faster at night, improve sleep quality, and boost your mood during the day.
In fact, a study by The Journal of Clinical Sleep Medicine found that people who were exposed to natural light for at least 30 minutes in the morning slept 46 per cent better than those who stayed indoors.
It’s important to get outside for a short walk or spend time in direct sunlight - simply sitting near a window may not provide the same benefit, as glass can filter out key wavelengths of light that help synchronise your body’s internal clock.
2. Keep a consistent sleep schedule
Your body thrives on regularity. Keeping a consistent sleep schedule, where you go to bed and wake up at the same time every day - even on weekends - helps stabilise your circadian rhythm.
This consistency promotes better sleep quality by conditioning your body to expect rest at a set time. Research has found that individuals who adhere to a regular sleep schedule could experience up to 24 per cent better sleep quality.
Now, of course, realistically the exact same time each night can be a challenge with work commitments and socialising, but if you can keep your sleep and wake times within roughly 30 minutes of the regular time for at least six days of the week, you’ll be in a good spot.
3. Watch your food and caffeine intake
Eating late before bed can interfere with your sleep because your body is focused on digestion rather than winding down for rest.
When you eat, your body redirects energy to the digestive process, which can disrupt your ability to fall asleep or stay asleep. Large, heavy meals close to bedtime can cause indigestion, making it more difficult for you to fall asleep.
Foods that are high in sugar may also disrupt your sleep, especially if consumed late in the evening. On the flip side, if you know you’re going to be eating dinner later than usual, try to eat a light, balanced meal and avoid heavy or spicy foods that can cause discomfort.
Caffeine and alcohol also play a major role in many of the modern sleep issues. Caffeine, being a stimulant, will stay in your system for up to 10 hours after consumption, so try to limit caffeinated drinks after mid-afternoon to prevent sleep quality being impaired.
A recent study found that consuming caffeine as little as six hours before bed can reduce sleep duration by up to 1.5 hours.
While alcohol may help you fall asleep initially and is thought to be a great solution for winding down and relaxing, it does in fact stimulate the brain, causing disruption, particularly to the REM stages of sleep, decreasing quality overall.
4. Manage stress and relax before bed
High stress levels can wreak havoc on your sleep, making it difficult to both fall asleep and stay asleep. A racing mind, anxious thoughts, and elevated cortisol levels can keep you tossing and turning throughout the night.
Though this is never an easy fix, and it’s not simple to just stop worrying, you can be proactive with a few actions to help wind down and attempt to relax before bed - activities like reading, journaling, stretching, foam rolling, or deep breathing exercises.
These can not only distract you from those anxious thoughts but will also help transition you to a more relaxed state, known as a parasympathetic state.
5. Ideal sleep temperature
Did you know that the temperature of your sleep environment has a huge impact on sleep quality? Experts suggest that a cooler room, typically around 16-18°C, is optimal for sleep quality.
As you drift off to sleep, your core body temperature actually drops by roughly a degree. Sleeping in a cool room can help enable this process to happen, allowing you to sleep faster with less potential disruption. Consider using breathable fabrics for your bedding and adjusting your thermostat or using a fan if needed. The cooler, the better when it comes to sleeping soundly through the night.
6. Exercise regularly, but not too late
Exercise is an excellent way to improve sleep quality, as it helps regulate your circadian rhythm and promotes deeper, more restful sleep. Regular physical activity increases the production of ‘sleep pressure’ and sleep-promoting chemicals, such as serotonin, and helps reduce anxiety.
According to a study in The Journal of Sleep Research, people who exercise regularly sleep 35 per cent better than those who don’t.
However, timing is important. While exercise in the day can improve sleep, exercising too close to bedtime can have the opposite effect, increasing your heart rate and adrenaline, making it harder to wind down. Aim to finish any vigorous exercise at least three hours before bedtime to give your body time to relax and prepare for sleep.
7. For those of you working night shifts
If you work night shifts or have an irregular working schedule, maintaining good sleep quality can be a challenge. Since night shifts disrupt your body's natural circadian rhythm, it’s important to create an environment that mimics nighttime when you need to sleep during the day. Using blackout curtains, wearing an eye mask, and minimising noise with earplugs or white noise machines/apps can help signal to your body that it’s time to rest.
Light exposure also plays a key role - when finishing a night shift, wearing blue-light-blocking glasses on the way home can help prevent sunlight from triggering wakefulness. Research suggests that night shift workers who controlled light exposure and followed a structured sleep schedule experienced 25 per cent better sleep quality.
Healthy habits anchor quality sleep
A good night’s sleep begins long before you crawl into bed. By focusing on your habits and environment throughout the day, you can significantly improve the quality of your rest. Sunlight, regularity, healthy food choices, stress management, and an ideal sleep environment all play a vital role in getting the restorative sleep you need.
Making small adjustments to your morning routine and evening habits will not only help you sleep better but also boost your energy, mood, and overall well-being. So, start the day right, and watch how it impacts your sleep at night.
Ollie specialises in helping career-focused professionals get into great shape, build long-term health and perform better in their work. Ollie works across Cambridge and London and offers both in-person and virtual personal training. Visit welltolead.com and follow Ollie on Instagram @olliethompsonhealth for more.
