While it's great to hear people extolling the wisdom of sleep and their experiences with getting in bed early, quality rest needs more than just a regular bed time. Simply going to bed at an earlier hour, for many, does not suffice as a treatment to insomnia or light non-restful sleep.
01
Craft a Wind-Down Ritual and Digital Curfew
- It's important that you give your body and mind time to transition from being on alert to being at rest.
- A solid, no-screens wind-down routine is key for making this transition.
- Start your routine 1-1.5 hours before bedtime by shutting down all technology.
- Screen light doesn't just mess with melatonin, a crucial sleep hormone. Instead, use this period of time for relaxation exercises.
- This ritual is a cue to your nervous system that it's time to calm down and begin the process of winding towards rest.
02
Master Your Day to Quiet Your Night
- The quality of your waking state is directly related to the quality of your sleep.
- Two daytime forces are especially potent: light and exercise.
- Try to get at least 30 minutes of natural sunlight in the morning, as that stimulates your internal clock.
- Even a brisk 30-minute walk can “profoundly deepen sleep” . But finish heavy workouts at least three hours before bedtime. Also, watch your consumption of caffeine and alcohol.
- No caffeine after 2 PM and despite making you sleepy, alcohol is deeply disruptive to a sleep architecture that will allow you to reach restorative deep stages.
03
Optimize Your Sanctuary for Sleep
- Your bedroom should be a place that feels like an oasis, purely for sleep.
- The three biggest factors are temperature, light and sound.
- The dip in core body temperature that comes naturally when you're sleeping, is now clinically shown to hold the key towards a perfect room temp and be about 65°F (18°C).
- You'll need the room to be as dark as possible (try blackout curtains or an eye mask if you have to).
- To screen out noises, wear earplugs or use a white-noise machine. Lastly, use your bed only for sleep and sex. Don't work, eat or watch TV in bed, it strengthens the mental association between your sleeping environment and wakefulness.
Conclusion
To conclude, it is only lasting improvement to our daytime habits, evening routines and sleep environment that a great night of sleep can occur naturally.
Methods
Details
Craft a Wind-Down Ritual and Digital Curfew
Start your routine 1-1.5 hours before bedtime by shutting down all technology.
Master Your Day to Quiet Your Night
Get at least 30 minutes of natural sunlight in the morning; Walk 30-minute; Finish heavy workouts at least three hours before bedtime; No caffeine after 2 PM.
Optimize Your Sanctuary for Sleep
The three biggest factors are temperature, light and sound.
Conclusion
Lasting improvement to our daytime habits can have a great night of sleep.
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