5 Habits to Better Sleep
Sleep is critical if you want to be functioning at your full capacity. Check out these 5 habits that will guide you towards 6-8 hours of quality sleep.
I’m sure you’ve heard the phrase “I’ll sleep when I’m dead;” you’ve probably even said it too. For many, it feels reasonable to cut back on sleep in order to pack in more things; more work, more time with your family, or more time doom scrolling on Instagram. The reality though, is that sleep is critical in order for you to be functioning at your full capacity and if you’re not getting enough quality sleep, you’ll inevitably see the downstream effects in other areas of your life.
Quality sleep helps us:
Manage stress effectively
Improves immune function
Enhances training recovery
Regulates appetite
Contributes to discipline
Can increase motivation leading to higher activity levels
Most adults need at least 6-8 hours of quality sleep to reap these benefits. If you’re struggling to secure those precious zzz’s, here are 5 habits that you can establish to promote better sleep:
5 Habits To Promote Better Sleep
1. Establish a consistent bed time
Bed times aren’t just for kids! Our bodies love establishing routines and by establishing a consistent bed and wake time, your body will start to naturally become primed to sleep during your set window.
2. Create a 5-10 minute wind down routine
Let me say it again; our bodies love routines! By creating a consistent routine leading up to bed time, your brain will start to associate these activities with sleep. So even if you’re not feeling tired, the simple act of repeating a night time ritual can prime your brain for bedtime. You might try stretching, meditation, reading, or a warm shower.
3. Limit screen time before bed
I know you’ve heard this one before, but it’s perhaps one of the most important factors for sleeping well. Our circadian rhythm is heavily impacted by light and the blue light emitted from our screens lowers melatonin production, which is the hormone that controls our circadian rhythm. Aim to cut out screen time in the ~30 minutes leading up to bed time.
4. Adjust temperature
Most adults sleep best when the ambient room temperature is ~65 degrees fahrenheit. Try adjusting the thermostat before bed or consider investing in a mattress cooler.
5. Purchase black out curtains
Like I mentioned in #3, our circadian rhythm is affected by light and most standard blinds don’t do a very good job of blocking our street, car, or even moonlight. You can pick up a solid set of blackout curtains pretty inexpensively that will prevent any ambient light from interrupting your rhythm.
While you don’t have to feel obligated to implement all of these habits at once, try testing out one or two at a time and see how your sleep improves!
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