Sleep routine [tip]
17 ways to improve your sleep hygiene
Welcome to nice people I met at the Speex exchange in Berlin today. Please forward this newsletter on to anyone for whom it might be helpful.
TLDR: timebox the few hours before you go to bed so you sleep better
Word count: 332
Read time: 2 min
Quality sleep is a multiplier for productivity, mood and overall wellbeing. Those who suffer from bad sleep know the knock-on effects for the rest of the day—unhappy interactions with people, less getting done, bad moods, regrettable food choices, etc.
Most of us know this, but few of us address it systematically.
Sleep psychology is complex and far from fully worked out. But for the vast majority of people, maintaining a sleep schedule like the one below will help. I assume here that you want to get up at 6am. Adjust these timings backwards / forwards as appropriate.
Finish your evening meal by 8pm. Avoid caffeine, and have a low limit for alcohol.
Stop looking at screens by 9pm. Reduce exposure light at this time.
Get into bed by 10pm.
Relax, meditate, or do some easy reading.
Wake up eight hours later feeling ready to go.
That’s a basic structure which could be worked into your routine by adding to your calendar, AKA timeboxing it.
There are many, many refinements, tips and tricks you might like to incorporate. Some of the following will be familiar to you — but have you tried them / are you doing them?
Start your day with some sunlight, as soon as you can.
Aromatherapy with essential oils.
Weighted blankets.
Sleep with a window slightly open.
White noise / soothing nature sounds / binaural beats.
Yoga stretches / progressive muscle relaxation.
Warm, caffeine-free drink, eg herbal tea.
Bedtime ritual playlist.
The right (around 65°F/18°C) temperature.
Complete darkness with blackout curtains / an eye mask.
Place your phone in another room overnight.
Write down your next day’s to-do list to offload mental clutter.
Set a cut-off time for heavy mental tasks, like work, two hours before bed.
A relaxing bath.
Comfortable, breathable sleepwear.
A decluttered bedroom to create an optimal, stress-free environment.
A small, carb-heavy snack like a banana or oatmeal 30 minutes before bed.
You could make some corresponding changes in your calendar right now, and sleep less unhappily ever after…
What’s stopping you?
Marc
Links you may like
7 days of Timeboxing (the free email micro-course)
Timeboxing, the book (US)
Timeboxing, the book (UK)
Timeboxing, el libro (Español)
Connect with me on LinkedIn (I will say yes!)