Mastering Your Sleep

Looking back, we’ve talked a bit on the importance of sleep. Here, we look to give some actionable tasks for improving your sleep. 

The 10-3-2-1 Rule for Sleep Optimization

• 10 Hours Before Bed: No More Caffeine

• Many people are able to drink caffeine, even at night, and fall asleep. Because of this, they think it’s not a big deal to drink caffeine. However, if you do drink caffeine later in the day, your body will not achieve deep restful sleep! This will lead to you waking up feeling groggy and unrested.

• 3 Hours Before Bed: No More Food or Alcohol

• Late-night dining and alcohol consumption can interfere with restorative sleep, so avoid them within 3 hours of bedtime. Alcohol especially will have a detrimental affect on your sleep.

• 2 Hours Before Bed: No More Work

• Give your mind a chance to unwind by avoiding work-related activities in the evening. This will help reduce stress and improve sleep quality.

• 1 Hour Before Bed: No More Screens

• The blue light from screens can inhibit the production of melatonin, a hormone that regulates sleep timing. Disconnect from screens at least an hour before sleep. Try switching off half the lights in your house during this time to signal to your body that it's time to prepare for rest.

Establish a Sleep Routine

Creating a consistent bedtime routine can be a game-changer for your sleep patterns. A suggested routine could include:

• Sleeping at a consistent time

• A Warm Shower

• Brushing and Flossing Your Teeth

• Prayer, Meditation, Reading

• Lights Out

By sticking to this routine, you signal to your body that it's time for rest, making it easier to fall asleep and enjoy a full night of quality sleep.

The Bedroom Is for Sleep and Intimacy Only

Your bed should be reserved for just two activities: sleep and intimacy. Avoid working, eating, watching Netflix, or engaging in other activities in bed. This helps your body associate your bed with restful sleep, making it easier to doze off when you hit the sheets.

Stay Cool for a Restful Night

Your body needs to cool down about 2-3 degrees Fahrenheit for sleep, so aim to keep your bedroom slightly cooler. As you progress through the night, your body naturally warms up in preparation for wakefulness. A cooler room can facilitate this process and improve your overall sleep quality.

For More Sleep Content

If you're intrigued by the topic of sleep, we highly recommend checking out sleep scientist Matthew Walker's insightful content. You can find his talks on YouTube and delve deeper into the science of sleep by reading his book, "Why We Sleep."

Remember, sleep is an essential pillar of your overall health and well-being. By implementing these tips and tricks into your daily routine, you can embark on a journey toward better sleep and a happier, healthier life.