Sleep - The Foundation of a Happy Life
For eight hours every day, Jeff Bezos does something he insists is critical to his happiness and success: he sleeps. “I think better. I have more energy. My mood is better,” he says—and science agrees. Researchers have found that sleep isn’t just a driver of productivity; it’s the cornerstone of wellbeing.
Yet, despite its importance, many of us trade these precious hours for late-night work, endless scrolling, or binge-watching, sabotaging our health and happiness.
The Science of Sleep and Happiness: A Perfect Match
Dr. Matthew Walker, neuroscientist and author of Why We Sleep, claims: “Sleep is the single most effective thing you can do to reset your brain and body.” Yet, in today’s hustle culture, sleep is often viewed as an indulgence rather than a necessity.
Countless studies reveal the importance of sleep for happiness. People who sleep fewer than seven hours experience higher rates of stress, anxiety, and depression. A comprehensive 50-year analysis by the American Psychological Association found that even a single night of poor sleep diminishes positive emotions and heightens anxiety.
Quality sleep isn’t a luxury; it’s the foundation of a happy life. It affects every aspect of emotional wellbeing, from our ability to bounce back from setbacks to our capacity to enjoy life to its fullest.
How to Create Healthier Sleep Habits for a Happier Life
Want to sleep your way to a better, happier life? Start with these 10 science-backed sleep tips:
Get Enough Sleep
Aim for 7–9 hours of sleep each night, adjusting based on your body’s needs. Pay attention to how you feel: if you wake up feeling groggy or find yourself drowsy shortly after getting up, it’s a strong indicator that you’re not getting enough rest.
Set a Sleep Schedule
Discover your chronotype—whether you’re naturally a morning or evening person—and design a sleep schedule that works for you. Consistency is key: aim to go to bed and wake up at the same time every day, including weekends. This regularity helps regulate your body’s internal clock, making it easier to fall asleep and wake up refreshed.
Create a Nighttime Routine
Dedicate the last 60 minutes of your day to a nighttime sleeping routine, winding down with calming activities such as journaling, reading, or taking a warm bath. Avoid screens during this time, as blue light suppresses melatonin production and disrupts your ability to fall asleep. Steer clear of heavy meals, caffeine, and alcohol close to bedtime; ideally, avoid caffeine for 6–8 hours before sleep.
Establish a Morning Routine
Use the first 60 minutes after waking to ease gently into your day. Avoid checking your phone during this time, as it can overstimulate your mind and trigger a spike in cortisol, the stress hormone. Instead, step outside to soak up natural light, which helps reset your internal clock, and engage in light physical activity or a gentle mental challenge. These habits will boost your alertness and set a calm, positive tone for the rest of your day.
Optimise Your Bedroom Environment
Transform your bedroom into a calm, distraction-free space dedicated to rest. Eliminate unnecessary light and noise, and maintain a cool temperature of 16–18°C for optimal sleep.
Spend Time Outside
Natural daylight plays a crucial role in regulating your internal body clock, helping to improve both your sleep quality and overall well-being. Try to spend time outside every day, even if it’s just a short walk during your lunch break or a few moments in the garden.
Incorporate Exercise
Make regular exercise a part of your routine by aiming for at least 150 minutes of moderate to vigorous activity each week. Activities like brisk walking, jogging, or cycling not only boost your overall health but also significantly improve the quality of your sleep. For the best results, try to finish intense workouts at least a few hours before bedtime to avoid interfering with your wind-down process.
Embrace Naps
If you’re feeling tired during the day, consider incorporating a 20–30 minute nap to recharge. However, avoid napping too late in the afternoon, as this can reduce melatonin production and disrupt your night-time sleep. Keeping naps brief and earlier in the day can improve alertness without interfering with your overall sleep cycle.
Don’t Lie in Bed Awake
If you can’t fall asleep within 20 minutes, get out of bed and engage in a calming activity, such as reading or meditating, in a different space. Return to bed only when you feel drowsy. This practice reinforces the association between your bed and sleep, making it easier to drift off in the future.
Write Down Worries
Before bed, take a moment to offload any thoughts, worries, or tasks for the next day by jotting them down. This simple habit can help you unwind and put your mind at ease.
Invest in Rest
Sleep isn’t an indulgence—it’s the foundation of happiness, resilience, and success. By making small adjustments to your habits and environment, you can transform your quality of sleep and, in turn, your quality of life.
So tonight, as you’re tempted by another episode, one more email, or a quick scroll through your phone, pause and ask yourself: should I sacrifice sleep or prioritise happiness? Happiness begins with rest. Reclaim your sleep, and you’ll reclaim your energy, focus, and wellbeing.
