Why This List?
A lack of sleep is devastating to all aspects of life. How do you get through the day when you’re physically exhausted? Besides heavy caffeine dosage, you’re probably going to want a few naps throughout the day and hopes that sleeping earlier will “make up for yesterday” (it almost never does).
Instead of constantly catching up, improve your systems and keep a healthy sleep hygiene.
How to Write This List?
First, remember your parent’s advice from high school. They realized how important sleep was when you were younger and it’s just as important when you’re grown up. Next, think about what’s stopping you from getting sleep and how your routine can be adjusted.
- Keep consistent sleep times and patterns
- Try to go to bed at around the same time each night to synchronize your internal clock
- Get 7-9 hours of sleep per night
- Keep your bed for sleeping only
- Do not bring screens to the bed
- Set a curfew for using devices overall
- If you don’t fall asleep within 20 minutes, go to another room until you get tired again
- Avoid going to bed on a full stomach (give 2 hours to digest to also prevent acid reflux)
- Avoid going to bed hungry (it’ll bug you all night)
- Avoid naps in the evening
- Get some sun during the day so it helps you sleep better at night
- Some experts recommend working out in the morning rather than at night to keep the energy going for the rest of the day
- Create a relaxing sleep and bedtime routine – I like to stretch for 2 minutes before sleeping and cuddle with a large body pillow
- Remove things in the bedroom that distract you from sleeping
- This one is tough: try not to go to bed drunk. You may fall asleep faster first, but you’ll probably wake up in the middle of the night feeling thirsty or hung over
- Don’t talk about emotionally upsetting topics while in bed
- Try not to listen to music with lyrics too close to bed
- Don’t bring your problems to bed
- Change your sheets and pillow cases often so you get that fresh smell before going to bed
- If you’re sniffling and sneezing from allergies, take an antihistamine
- If this works for you, get a white noise machine so you stop paying attention to all the little sounds around the world while you’re trying to rest
- Even if you can take a nap with music playing, it’s recommended to have a quieter sleep environment so you don’t get disrupted by different beats or familiar lyrics
- Make your room as dark as possible
- Change your bedroom so it only makes you sleepy – associate it with sleepy time
- Know what temperature you love sleeping in. I personally like it cold with a warm blanket (and then half way through the night I kick off all the blankets anyway)
- Make sure you have a quality mattress that matches your personal preference to firmness and bounce
- Wear the same pajama clothes that make you feel sleepy. Change into them right before you go to bed or make it a part of that cooling down routine.
- Get the right pillow. I just bought one that has this cooling foam on one side and it’s amazing.
- Convince your sleeping partner to follow the same rules
- Make sure the Henry cat doesn’t wake you up at 5:30AM by nuzzling in your ear and batting your hair
~See Lemons Sleep