How Better Sleep Boosts Energy for Foodies in Malta

I Went to Bed 30 Minutes Earlier for One Week—Here’s What Happened

We all know the bliss of sliding into bed after a long day, but how often do we actually prioritize sleep as much as we should? Sleep health is vital for both physical and mental well-being, yet many people—including myself—struggle to get the recommended seven hours a night. After years of sleep deprivation, I decided to test a small, simple change: going to bed 30 minutes earlier every night for a week. Here’s what I learned, and how this experiment could inspire healthier habits for those living in Malta.

Sleep: The Foundation of a Healthy Life

Experts agree that sleep is essential for maintaining cognitive sharpness, reducing stress, and supporting long-term health. But studies show that more than a third of adults worldwide—including many in Malta—fail to get enough shut-eye. Sleep deprivation has been linked to an increased risk of chronic diseases, anxiety, depression, reduced focus, and even accidents. In a lifestyle that revolves around enjoying good food, scenic dining experiences, and balancing work with leisure, sleep often takes a backseat.

“A relatively minor commitment to get a little more sleep can make a real impact on improving your health,” says Anne-Marie Chang, assistant professor at Penn State University. Inspired by this, I decided to shift my bedtime from 10:30 p.m. to 10:00 p.m. every night for a week.

Setting the Stage for Better Sleep

To make this adjustment, I adapted a few evening habits. Dinner became a priority at 7:00 p.m., earlier than my usual 8:00 p.m. routine. In Malta, where dinner often revolves around fresh Mediterranean dishes like grilled fish, hearty salads, and locally sourced vegetables, eating earlier can support both digestion and sleep. I also ensured my nightly rituals—like showering and tidying up—were completed in good time.

One key change was reducing screen time before bed. Instead of scrolling through social media or catching up on emails, I opted for reading a book. Bright screens act as stimulants, keeping the brain alert and delaying the onset of sleep. This is particularly important for anyone in Malta who enjoys late-night Netflix marathons or photo editing after capturing stunning shots of Mdina or Valletta.

Creating a calming environment made a difference too. I dimmed the lights and avoided overhead lighting, ensuring my bedroom was peaceful and conducive to sleep. For those living in Malta’s urban areas, where light pollution from lively streets might be an issue, blackout curtains or eye masks can be game-changers.

The Results: Small Changes, Big Impact

The mornings following my earlier bedtime weren’t exactly revolutionary. I didn’t leap out of bed with boundless energy, nor did I suddenly stop needing my regular coffee (a beloved staple for many Maltese mornings). But I did notice improvements in my cognitive performance. At work, I felt sharper and more efficient. Conversations with family and friends were more intentional and focused. Even navigating my day felt smoother—whether planning a weekend hike in Dingli Cliffs or organizing a dinner reservation at one of Malta’s charming farm-to-table restaurants.

The mental clarity I gained reminded me of how closely sleep is tied to decision-making and productivity. In a country like Malta, where life often involves balancing work with enjoying the island’s culinary and cultural treasures, sharper focus can make those experiences even more rewarding.

Why Sleep Matters for Food and Health Enthusiasts

For food lovers in Malta, sleep plays a surprisingly important role in maintaining healthy eating habits. Sleep deprivation has been shown to increase cravings for sugary and high-fat foods, making it harder to stick to a nutritious diet. Getting adequate rest can help regulate appetite and support a balanced relationship with food, whether you’re indulging in pastizzi or savoring a fresh seafood platter at a seaside restaurant.

Moreover, better sleep strengthens the immune system, allowing you to fully enjoy Malta’s active lifestyle—think swimming in crystal-clear waters or exploring historical landmarks without feeling drained. For those planning to adopt healthier habits, small adjustments like an earlier bedtime can be the first step toward overall wellness.

Tips for Better Sleep in Malta

If you’re inspired to try this experiment yourself, here are some tips to make the transition smoother:

• Stick to a Schedule: Aim to go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your internal clock.
• Limit Stimulants: Avoid coffee, alcohol, and intense workouts close to bedtime. While Malta’s café culture is irresistible, make your last espresso an afternoon treat.
• Reduce Screen Time: Swap your phone for a book or soothing music before bed.
• Create a Relaxing Environment: If noise from bustling city streets or village festas disrupts your sleep, consider earplugs or white noise machines.

The Takeaway

By simply heading to bed 30 minutes earlier each night, I began to notice subtle but meaningful changes in my mental clarity and daily energy. It’s a small adjustment with significant potential for improving overall health. Whether you’re a busy professional in Sliema or a food enthusiast exploring Malta’s culinary scene, prioritizing sleep can enhance every aspect of your life—from your workday to your weekend adventures.

So, what do you really lose by going to bed a little earlier? Not much. But what you gain—a sharper mind, a healthier body, and a more balanced lifestyle—might be worth far more than you expect. Sweet dreams!