You're tired.
You don't need Arianna Huffington, the government, or me to tell you why it's important to get better sleep.
You know you need it but have trouble getting enough of it. Maybe you have too much to do, maybe it's restlessness or insomnia or maybe you do get enough hours of sleep but still feel tired. Whatever your reasons, you just want to sleep better.
I completely understand.
I'm often sleep deprived because I stay up to get stuff done. Even when I try to sleep, my mind is on all the things I want to accomplish and I find myself at my computer working into the early morning. At the same time, I recognize that I spend many days being distracted and tired. This negative cycle began to change after I read sleep expert Shawn Stevenson's book, Sleep Smarter. He makes a strong case for sleep and shares some simple tips that have helped me get more sleep yet still stay productive.
Here are my favorites:
Tip #1 - Schedule sleep on your calendar. Each sleep cycle is about 90 minutes so you want to schedule 6 hours, 7.5 hours, or 9 hours of sleep, or else you'll risk waking up groggy.
Tip #2 - Reframe sleep as a reward - see it as something you GET to do, not HAVE to do.
Tip #3 - Try to get some sun every day for at least 30 minutes every morning.
Tip #4 - Turn off all screens at least 90 minutes before bedtime.
Tip #5 - Cut caffeine after 12pm.
Tip #6 - Keep your bedroom cool (optimal temperature is 60-68 degrees Fahrenheit). Wear socks if you get cold.
Tip #7 - Try to sleep around 10-11pm. Shawn calls this the "money time" when it comes to sleep. Also, remember that it's important to keep your sleep schedule consistent.
Tip #8 - Eat whole foods and more proteins and fats over carbs. Avoid drinking 3 hours and eating 90 minutes before you go to bed.
Tip #9 - Use an air ionizer or humidifier or open windows to get good airflow. Getting plants can help as well.
Tip #10 - Make sure your bedroom triggers sleep. Create a relaxed and calm room by using blackout curtains and keeping work and electronics away from the bedroom.
Tip #11 - Exercise in the morning or late afternoon. Remember that muscles grow from restorative sleep not just from training. Like sleep, schedule your workouts.
Tip #12 - Get a good mattress and know your preferred sleeping position.
Tip #13 - Meditate right after you wake up or when you go to bed to clear any mental clutter. When trying to sleep, relax your body with this technique.
Tip #14 - Wake up when the sun rises and go to bed around the same time each night, (give or take 30 minutes). If you have trouble waking up early, try these ideas. This tip was echoed in Why We Sleep by Dr. Matthew Walker. If this is difficult for you, aim to wake up at the same time every day and sleep when you are tired.
Tip #15 - Wear loose clothing or nothing at all when sleeping.
Pick and choose the tips that work for you and your lifestyle. Find ways to measure how you feel each day so you can gauge which changes work best for you.
What practical sleeping tips have worked for you? Please share them in the comments section.
Here is a bonus infographic for you on sleep:
Photo by Magdalena
I agree with you about eliminating screen time before bed. It’s hard to do with how accessible technology is, but definitely a huge step in the right direction for healthy sleep habits.
Michelle H.
http://www.betterbedsolutions.com
It’s definitely not easy removing not screen time especially smart phones. I try to keep my phone in an annoying to reach place so it’s hard to access it.
i cant stop going on my iphonelabtop. it keeps me awake, plus, i think cant fall asleep easy. i fall asleep at 1:00 or 2:00 am
It’s tough to be off devices at night Brianna. Perhaps you can experiment with keeping off your devices an hour before you go to bed for 1 day a week?
Another good tip is to find a product that helps you sleep. That could be the right pillow, a sleep mask, earplugs for sleeping, etc. One product that is useful in many ways is the Neuroon sleep mask – it’s a smart sleep mask that can help you take power naps, fix your sleep cycle, and just help your overall sleep hygiene. Worth checking out! – http://helpfulsleep.com/neuroon-review-best-smart-sleep-mask/
Thanks for sharing Austin
Hey, so I have trouble falling asleep I normally won’t get tired until about 12 A.M. to 1 A.M. I have tried keeping electronics away for an hour, listened to relaxing sounds quietly, with my eyes closed and being at a comfortable temperature for hours on end. I also do not really have any drinks besides water or seltzer water.
Thanks for any help,
Josh.
Josh – thanks for sharing. Beyond the technique in the article and the tips in the links at the bottom of the article, I don’t have any additional advice. Did the breathing technique work for you?
Hey, Im 13 years old and when I was 12, just this August (I think) i had 2 weeks of suffering from bad sleeps and I didn’t know what to do. I cried everytime I see my roommates sleeping soundly and yet I’m still awake and cannot sleep. But after that, when school started, my good sleeping pattern went back. Unfortunately, now, it is starting again. Last day, I couldn’t sleep regardless how much I move or do some methods. Please help me because I don’t want to suffer again with weeks of not having proper sleep! I even pray so I can go back to sleep but, huhuhu, my tears would just fall down if I cannot sleep at night. Today, I went to school without any sleep. Please tell me what to do! 😭
Dianna – sorry to hear about your frustrating experience with your sleep schedule. Beyond the tips in this article and my other article (https://www.embracepossibility.com/blog/tired-but-unable-to-sleep/), I’m not sure how else to help. If this persists, you might want to speak with your doctor or a sleep professional.
Hi Robert Chen,
We need a good sleep to work and think better. But in this bustling world, we get so distracted that we struggle to sleep.
However, the tips and strategies that you have mentioned are an excellent list that can help people like me sleep better.
I work hard on computers that have caused me to suffer from Carpal Tunnel Syndrome, and it becomes very severe in the middle of the night. It kept me awake almost all the night and was very annoyed as it impacted my career and decision making in work during the daytime.
I researched a lot and found simple methods to get rid of Carpal Tunnel Syndrome that helped me to sleep better. The methods are wrist stretching exercises and Carpal Tunnel Brace for Sleeping.
It acted instantly, and I could finally sleep well.
I have listed some of the best braces, and I am sharing a link so that your followers can also be benefited and help in finding a good product.
https://www.armtherapist.com/best-carpal-tunnel-brace-for-sleeping/
Ugyen Dorji
I would first like to thank you for sharing with us a useful post. You have written many useful tips in your writing. I concur with you about taking out screen time before bed. It’s difficult to do with how open innovation is, yet unquestionably a tremendous positive development for sound rest propensities. Thank you again
Thanks Shawn!