This challenge is easy.
You know that a good quality sleep is essential. You probably also know what you need to do to get one. And so this weeks challenge is for you to take at least one new action towards getting a Goldilocks sleep and try it for at least 7 days. Not too short, not too long, just right.
Examples of healthy sleep habits might include:
Adopting the 12, 3, 2, 1, 0 habit of sleep. No caffeine for 12 hours before bed. No food for the 3 hours before bed. No work for the 2 hours before bed. No screens for the 1 hour before bed. And no hitting snooze if you have an alarm clock.
Stop pre-sleep electronic use. (60 minutes before bed) Electronics are cognitively engaging and can unexpectedly induce emotions (e.g., stress from an email, excitement from a story), preventing you from winding down. The bright light from electronics also disrupts a normal sleep-wake schedule by conflicting with nature’s daily light-dark cycle. Don’t answer emails, peruse social media, or watch TV/movies.
Use bed only for S. Sleep, sex, and sickness. Spending less time in bed can promote more continuous and deeper sleep, because your body begins to associate the bed with rest. Don’t eat, work or watch TV in bed.
Keep it dark. The more ambient light we have the lighter our sleep typically is. Cover any lights coming from bedroom electronics and install blackout curtains if you can.
Remove naps. While naps can help after sleep deprivation, regular naps may deter nighttime sleep. Sleeping continuously at night is best, so skip the nap and sleep longer that night. If you really feel the need to nap, do it before 3pm and keep it under an hour.
Keep fixed bedtime and wake-up time. Awakening around the same time every morning promotes a regular sleep schedule. In turn, your body learns when it is time to fall sleep. Even if it means waking up earlier on weekends or
getting less sleep one night, your sleep will be better in the long term.
Avoid caffeine (8-12 hours) and alcohol. (4-6 hours ) before bed. Caffeine and other stimulants (e.g., medications, drinks) activate systems that maintain wakefulness. Alcohol requires metabolization and this physiological arousal can fragment sleep, despite seeming to induce sleepiness initially.
Do relaxing activities pre-sleep. Relaxing activities can promote sleepiness by reducing physiological arousal and minimizing thinking. Conversely, work or planning activities at bedtime can delay sleep, so avoid them. Ideas: stretching, calm music, slow breathing, shower.
Make a list. Falling asleep is harder if you are worrying or thinking about emotional things. So set aside a few minutes before bed and list everything that you want to remember for tomorrow, including worries themselves – you
can worry about them tomorrow, just not right now.
Do boring activities pre-sleep. Boring activities slow down our cognitive processes, slowing our mind and allowing for sleepiness. Ideas: listen to a radio show or podcast in a language you don’t understand, read an uninteresting
document (terms and conditions, financial reports, random textbooks)
Exercise, but at the right time. Exercise can facilitate or inhibit sleep. Do exercise during the day. Don’t exercise too late in the day (~2 hours before bed) because it can increase physiological arousal and delay sleep. But definitely exercise. If we tire ourselves out we always sleep better!
Keep your room cool. Science has said your perfect sleep temperature is 65F or 18C.
Don’t stress about it. The worry about lack of sleep can often be a trigger that stops you from sleeping. If you are having difficulty sleeping, don’t stress about it. Just think of it as bonus relaxation time.
Make an appointment with a professional. If you think your sleep difficulties might extend beyond habit change, consult with your doctor or a sleep specialist. The time you take for the appointment could save you invaluable time in the future.
