Unlocking the Power of Rest: Tips for a Good Night’s Sleep
A bright start to any day usually starts the night before, with adequate rest. We ask so much of our bodies throughout the day – work, exercise, social events, errands, and everything in between. With all of this energy being expended, we need to be mindful about replenishing our body’s battery the same way we charge our phones every night. No one’s effective at 0%.
My Sleep Data
I’ve been able to average 8.5 hours of sleep over the last 6 months. Below are some tips on how you can do the same.
Tips for Establishing a Healthy Sleep Schedule
Create a routine. We thrive on habits: activities our bodies can do with very little to no active thinking. By having a reliable routine at night as you prepare for bed, your body will come to recognize it as a signal to automatically prepare for sleep. This will make it easier to fall asleep once you’re in bed because you are physically and mentally anticipating it.
Close the Kitchen. Our bodies expend lots of energy breaking down the foods we eat. If you’ve ever felt sluggish or tired after a heavy meal, this is why. Leaving 2-3 hours between your last meal and your bedtime ensures that your body has enough time to digest everything before bed, and your stomach will thank you that it doesn’t have to work overtime.
Limit Your Screen Time. I know how easy it is to scroll on Instagram, TikTok, or any other platform as your night winds down. Maybe you’ve even had your phone fall on your face during a scrolling session (I’ll admit it when you do). That kind of stimulation isn’t ideal for our brains as we try to wind ourselves down for the night, and it can leave us in a sea of thoughts long after we’ve put our phones down. Whether it’s 15, 30, or 60 minutes before – take a break from the screens. Whatever’s there will be waiting for you in the morning.
Making changes like this can be difficult because they demand our willpower and discipline upfront before they can become habits. To combat this, here’s some advice on how to build and maintain new habits from James Clear’s Atomic Habits:
Make it obvious
Make it attractive
Make it easy
Make it satisfying
Implementing these principles based on your unique circumstances will transform this routine into a habit before you realize it, and a good night’s sleep will become your new norm.
If you have additional tips that worked for you, or you’d like to share your own experience with tackling a good night’s sleep, feel free to share them in the comments below. I’d love to hear about how you approach the challenge of getting adequate rest.