Do you often find yourself bragging about how you sleep less than the ideal “8-hour” sleep? If you do, then believe me, you’re not doing yourself a favor. And if you’re an entrepreneur, you’re actually compromising your business and benefitting your competition. In the US and Canada, 30% of adults are sleep-deprived. And no, we didn’t invent this figure. The Centers for Disease Control and Prevention reported this.
Benefits of Proper Sleeping
Before we let you in on the hacks for sleeping better, let’s talk about a few benefits. If you sleep properly:
- You are more likely to live longer
- You’ll look more attractive
- Your focus, mental cognition, and memory will increase
- You may protect yourself from several diseases like dementia, common cold, or cancer
- You’ll be happier with lower anxiety
- You’ll see improvements in your relationships
- You can be a better problem solver and more creative
With so many benefits (not all are documented here), why are you not sleeping properly? If you’re reading this, chances are you’re already looking to improve your sleep cycle. So, it’s time to shake up your sleep routine with these ten essential strategies. Based on the science of adenosine, melatonin, and circadian rhythms, Dr. Nate Dallas’s tips will help you achieve better sleep and wake up feeling refreshed and rejuvenated.
- Stick to a Specific Sleep Schedule
Set a consistent bedtime and wake-up time, aiming for a full 8 hours of sleep each night. Now, some people may need more than 8 hours of sleep or less, but this should be your ideal starting point. You should try to stick to this schedule, even on weekends, to establish a solid circadian rhythm.
- Dim the Lights
Reduce exposure to blue light from screens by using night settings on devices and reducing brightness. Wear blue-blocking glasses in the evening and switch to non-blue lights in your home after sunset. Make sure your bedroom is dark and cozy to signal to your brain that it’s time to wind down.
- Stay Cool
To get better sleep, you should also lower your home’s temperature a few degrees before bedtime. Most importantly, you should wear breathable and comfortable clothing. Ideally, you should also use lighter bedding to help your body naturally cool down as you sleep. If you want to sleep better, you definitely need the right ambiance.
- Keep Your Bed for Sleep
Don’t use your bed as a couch. Don’t eat on your bed or watch TV. Instead, keep the TV in the living room and reserve your bed for sleep and intimacy only. Establish a consistent bedtime routine to train your brain to associate your bed with restful sleep. Now we know that it’s related to the schedule, but to train your mind, you should follow this.
- Cut Back on Caffeine
Dr. Nate Dallas, in his book, mentions that if you need 2 – 3 cups of coffee during the day to keep you going, then it’s an indication that you’re not getting proper sleep. You should limit caffeine intake to the morning hours and avoid consuming it later in the day. Over time, you’ll find that you rely less on caffeine to stay alert and more on your sleep.
- Drink Less Alcohol
Reserve alcohol for special occasions and avoid regular consumption, especially close to bedtime. Try a 30-day alcohol-free period to observe the positive impact on your sleep quality.
- Create a Routine
Establish consistent daily routines for meals, exercise, and relaxation activities. Set aside time each day for calming rituals to signal to your body that it’s time to prepare for sleep. And when you sleep better, you’ll realize that you have ample time and energy to focus on other things. Proper sleeping also increases your appetite, so creating a meal-and-relaxation-routine is must here.
- Reduce Screen Time
Stop using your phone or laptop at least an hour before bedtime to reduce exposure to stimulating blue light. Activate the “Do Not Disturb” settings to ensure that you get no calls or messages while sleeping. This helps minimize distractions and promote relaxation.
- Set a Sleep Alarm
It’s very easy to miss your sleep schedule every now and then. So what can you do about it? You can set alarms to remind you that it’s time to put your phone down, go to bed, and sleep. Initially, you may not be able to doze off as soon as you hit the bed. The solution. Instead of checking work emails or messages, engage in calming activities like reading or meditation to prepare your mind and body for sleep.
- Don’t Take Stress
If you’re struggling to fall asleep, get out of bed and engage in quiet, relaxing activities until you feel sleepy. Avoid screens and stimulating activities, and return to bed once you feel drowsy.
Will These Hack Work
By incorporating these ten hacks into your daily routine, you can transform your sleep and experience the countless benefits of restorative rest. Start tonight and make sleep a top priority for a happier, healthier you. Your mind, body, and spirit will thank you for it.
If you need any additional details regarding external and physical factors that impact your rejuvenating sleep, we recommend grabbing a copy of Dr. Nate Dallas’ book You’re Too Good to Feel This Bad.
