Sleep isn’t not just a time for your brain and body to take a break; thanks to sleep studies, we know there are distinct stages that cycle throughout the night in predictable patterns. Certain stages of sleep help us to feel well rested and energetic the next day, and other stages help us learn and make memories. These stages are especially important for athletes, who are encouraged to get at least eight hours of sleep a night and view sleep just as important as training and diet in order to recover physically and mentally. You can find more information on the impacts sleep has on your health in Dr. Hilary’s Cliff Notes on Sleep.
Sleep Hygiene is everything from having a cozy bedroom environment to daily routines that encourage consistent, healthy sleep. Sure, limiting caffeine intake late in the day will help you doze off faster; but, the first step towards the best sleep of your life starts when you wake up.
Sleep Schedule
Wake up at the same time every day. Yes, that’s right, have a fixed wake up time. Whether it’s a weekday, the weekend, or your day off, waking up at a consistent time is important to get your body in a rhythm.
Your body is most sensitive to light exposure within the hour you wake up. Getting light, whether it’s from a lamp or the sun immediately after rolling out of bed regulates melatonin, serotonin, and cortisol secretion. Want to feel less groggy during the day and doze off faster at night? Get some light ASAP!
Based on the wake up time you choose, calculate your targeted bed time. Resisting the urge to skip sleep for work, exercise, or to socialize will allow for some consistency your body needs to properly fall asleep each night.
Want to wake up earlier? Don’t go crazy changing your wake up and bedtime. Studies show that it is better to move your sleep schedule only an hour or two at a time for the best results.
Nightly Routine
Whatever your nightly routine is, keep it consistent. Eventually, after following the same steps each night, like getting into pjs, brushing your teeth, or reading a book your body will know it’s time for sleep.
Does your mind keep you up tossing and turning? Try journaling or calling a loved one to release the inevitable stressors life pushes our way, and add in some gratitude practice to increase positive thoughts at night time.
Try dimming the lights, aroma therapy, and unplugging from electronics for extra sleepiness.
Optimize Your Bedroom
The most fun and surprisingly helpful tip for the best night of sleep is to update your bedroom into a space you truly love spending time in. Making sure your bedroom is uniquely yours and up to your comfort standards is just as important as it being quiet and dark. How can you update your space to be somewhere you look forward to entering nightly?
Make it a habit to wind-down at night, and soon your body will learn to recognize these cues by shutting your body down and a good night’s sleep will become a habit, not just a fleeting dream.