Small Habits That Can Improve Rest and Recovery

Article Summary:

• Making small adjustments to your lifestyle, like limiting caffeine intake in the evening, can improve your rest and recovery.
• Keeping a consistent bedtime routine and practising good sleep hygiene can help support restorative sleep.
• Your body may not feel ready to rest because you haven’t created the right environment for sleep.

Small habits that can improve rest and recovery

A busy schedule can make it hard to create time for quality rest, but it’s so important to prioritize recovery to support your overall health. While there’s no single solution for better sleep, small daily habits can make a difference over time. From limiting your screen time before bed, to creating a more consistent evening routine and practicing good sleep hygiene, making small practical changes could improve your body’s rest and recovery.

What is sleep hygiene? 

Sleep hygiene refers to healthy habits, behaviours and environmental factors that can support a better night’s rest. Although everyone’s sleep needs are different, maintaining good sleep hygiene may require more than fresh bedding to leave you feeling energized.

Poor sleep hygiene can contribute to:

• Feeling tired during the day
• Waking up frequently during the night
• Difficulty falling asleep
• Reduced concentration and energy levels

Can sleep patterns affect your appetite?

The short answer is yes. When you don’t get enough sleep, your body begins craving quick energy, and this is often in the form of high-fat or sugary snacks. That’s why tiredness is often linked to poor food choices, grazing and night-time eating.

The process your body uses to convert food into energy can be affected by lack of sleep. This process is called metabolism. Think of it as your body’s ‘energy budget’, taking the calories needed to power everything from breathing to thinking.

When we need sleep but don’t get enough, this system weakens and may be slower to deal with our glucose (sugar) metabolism. This can cause fatigue, hunger and unexpected cravings short term. Long term however, lack of sleep can affect your cells’ ability to respond to insulin, the hormone that regulates blood sugar. This is called insulin resistance, and can progress to the likes of pre-diabetes and type 2 diabetes. [1]

This is why it’s so important to make quality sleep a priority, particularly if you’re on a weight loss treatment. Frequently disrupted sleep could impact your weight loss journey or make it harder to maintain a healthier, balanced diet.

Keep a consistent sleep schedule

Regardless of whether you’re an early riser or early snoozer, going to bed and waking up at similar times each day can help regulate your body’s internal clock. [2] Oversleeping or not getting enough sleep can lead to an irregular pattern, which may make it harder to maintain consistent energy levels through the week.

If your goal is to wake up at 6am every morning but you find it hard to start your day so early, you can try setting an alarm for 7:30am, then 7am and gradually build a routine that way. The same goes for bedtime: a reminder to begin winding down is a small adjustment which can help reinforce a healthier sleep pattern over time.

Reduce screen time before bed

A lot of our entertainment is digital. Whether you’re finishing a book on a tablet, watching a series on TV or texting a friend, it’s very easy to increase your screen time before bed. What you might not realize is that all these screens emit blue light, and this may be affecting your body’s sleep-wake cycle. [3]

To give yourself the best chance for quality rest and recovery, try reducing screen time at least one hour before bed and replacing it with something else.

Relaxing activities that don’t involve screens include:

• Reading a physical book
• Deep stretching or meditation
• Listening to music or podcasts
• Taking a warm shower or bath

The majority of our days can be spent looking at screens, and if this continues into the evening, you may find it harder to wind down properly. Limiting screen time is a great way to signal to your body that it’s time to rest and prepare for the next day.

Be mindful of caffeine intake

Coffee, tea, matcha and energy drinks are all designed to keep us going during the day. However, their caffeine content can stay in the body for several hours. [4] They’re all fine to consume in moderation but when trying to improve sleep quality, you may need to rethink that late afternoon latte.

If you notice your energy levels taking a dip, try drinking plenty of water instead. This will hydrate your body and support better rest as bedtime draws nearer.

Create a comfortable environment for sleep

Setting the scene for sleep can significantly improve the quality of your rest. A tidy bedroom, dim lighting and aromatherapy are all factors which can make your space feel more comfortable, cozy and primed for better sleep. [5]

Some people find it helpful to:

• Use blackout curtains
• Limit noise where possible
• Change bedding regularly
• Light scented candles
• Keep the bedroom ventilated

Focus on quality, not perfection

Every night is different. Sometimes, you may feel so tired that you fall asleep quickly, and other nights may involve more tossing and turning. Trying too hard to force sleep can likely lead to more restlessness around bedtime. Rather than aiming for a perfect night’s sleep every night, focus on improving the quality of your sleep with small habits that feel realistic to your lifestyle.

It’s normal to experience disrupted sleep occasionally, because rest and recovery isn’t always linear. However, if you’re frequently having trouble sleeping, speak with a healthcare professional who can offer support and help identify any underlying causes.

Find out more about ways to support better sleep with MedExpress.

References

1. Sharma S, Kavuru M. Sleep and Metabolism: An Overview. International Journal of Endocrinology [Internet]. 2010 Aug 2;2010(270832):1–12. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/
2. Cleveland Clinic. What Is Circadian Rhythm? [Internet]. Cleveland Clinic. 2024. Available from: https://my.clevelandclinic.org/health/articles/circadian-rhythm
3. Silvani MI, Werder R, Perret C. The influence of blue light on sleep, performance and wellbeing in young adults: A systematic review. Frontiers in Physiology [Internet]. 2022 Aug 16;13(943108). Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9424753/
4. Gardiner C, Weakley J, Burke LM, Roach GD, Sargent C, Maniar N, et al. The effect of caffeine on subsequent sleep: A systematic review and meta-analysis. Sleep Medicine Reviews. 2023 Feb 6;69(101764):101764.
5. Pacheco D, Rehman A. Bedroom environment: what elements are important? [Internet]. Sleep Foundation. 2024. Available from: https://www.sleepfoundation.org/bedroom-environment