10 Tips for Better Sleep
May 29, 2024
“Sleep is the chief nourisher in life’s feast.” – William Shakespeare
Getting enough sleep is crucial, yet frequently overlooked. In fact, sleep deprivation is often treated as a badge of honor. In college, I often slept only 4-6 hours a night, relying on caffeine and sugar to get through the day. Looking back, I don’t know how I functioned with such little sleep! I didn’t fully realize the importance of sleep until 2018, when I read Matthew Walker’s book Why We Sleep. Since then, I’ve made it a priority to get 7-8 hours of sleep each night, and I’ve felt the benefits.
Walker emphasizes that sleep is essential for good physical health, cognitive function, emotional well-being, longevity, and mental performance. I highly recommend his book for a comprehensive look at why sleep matters.
If you want better sleep, here are 10 tips:
- Consistent Schedule: Go to bed and wake up at the same time every day.
- Exercise: Regular exercise is beneficial but avoid it late in the day.
- Avoid Stimulants: Stay away from nicotine and caffeine in the afternoon and evening.
- Limit Alcohol: Avoid alcoholic drinks before bed.
- Eat Smart: Don’t eat large meals or drink large amounts of liquids late at night.
- Skip Late Naps: Avoid naps after 3 PM.
- Bedtime Ritual: Create a relaxing bedtime routine, like taking a hot bath or reading.
- Sleep Environment: Make sure your sleep environment is cool, dark, and quiet.
- Manage Stress: Practice stress-reducing techniques like meditation and EFT tapping.
- Natural Light: Get natural light exposure, especially early in the morning.
My favorite tip for falling asleep is to count backwards from 100. I do this if I wake up in the middle of the night and can’t go back to sleep right away. It keeps me from finding something to think about that keeps me awake (like what I need to do in the morning or what my day will be like if I don’t go back to sleep).
If your sleep quality is stressing you out, join me in my YouTube video on this topic.
Sweet dreams!