Do you have good sleep habits? You might think so, especially if you don’t feel particularly overtired. Sure, there are the odd mornings where it’s tough to get up. That’s normal and happens to everyone. But likewise, just about anyone could be sleeping better. Developing a ritual that signals to your body that it is time to go to sleep, and sticking to the ritual so that it becomes a habit hardwired into your mind and body, will result in falling asleep more quickly, earlier, and—most important—sleeping more soundly through the night. All of this means that you’ll wake up refreshed and your waking life will be more rewarding.
So, where do we start?
The first is to make a plan. Start by mapping out a schedule that works for your lifestyle, and that begins with specifying the time that you get into bed each day, and the time at which you’d like to fall asleep.
Avoid doing things in the evening that promote wakefulness: No work, cardio exercise, caffeine, or even computer or TV screens within a few hours of bedtime. That means you’ve got to start getting into sleep mode long before you actually plan to go to sleep.
In order to avoid tossing and turning while making plans for the next day, after dinner (several hours before bedtime), write out your plans for the next day, and even your concerns. This will allow your mind to express what’s bobbing around in there, but in a way that lets you feel that you’ve set it aside for tomorrow.
Improve focus, sleep, meditation and learning processes
Read quietly before bed with a low-wattage reading light. Don’t read thrillers (they can sometimes be too thrilling, increasing your heart rate). The books needn’t be boring, just not the sort that get get your blood pumping.
Don’t drink anything within two hours of bedtime, and make a bathroom stop shortly before bed, to minimize the chance that your bladder will act as an unwanted alarm clock.
By Marko Kadunc