The quality of your day is largely determined by the quality of your sleep. Which is determined by the evening before your sleep: the battle of your bed. As you know I rise at 5:00 AM, but I do want to get 7-9 hours of sleep. It is vitally important that I keep to a healthy pre-sleep ritual to ensure the quality and quantity of my sleep. My battle is between a movie with Ben & Jerry and my wife on the couch versus sleeping early and feeling great. This is my spectrum of extremes and I tend to move between them. Note; I deliberately ignore outliers, like drinking & partying till early morning. As long as these situations are outliers, not your standard ritual for the weekend, you can ignore them.
Find your extreme evening scenarios and plot them in a spectrum. Turf each day: where are you in your spectrum? How do you feel? It is not a good/bad scenario; sometimes you feel like quality time with your partner, and sometimes you feel like being the world’s instrument. You can reset your defaults by training (see habits), and you can create alternatives for watching tv (walking/chatting/playing games/….).
From 5 AM (an extreme in the spectrum): To decrease the demand of my willpower and to increase the chances of winning the battle of my bed I try to stick to the schedule. Generally, this ritual should occur between 7:00 PM and 8:00 PM. You should make sure that, by this time, you have had your last meal of the day. You will also want to turn off all your devices and keep them away from the bed. Try to isolate yourself from overstimulation. From 8:00 PM to 9:00 PM, you can have family time. You can have honest conversations with your loved ones, or meditate if you want. You can spend some time reading or listening to audiobooks or podcasts. The idea is to just relax and calm your mind before sleeping. 9:00 PM to 10:00 PM is when you have to prepare for your sleep. Make sure your room is cool, dark, and technology-free. You can organize your exercise gear for the following day to be ready and motivated to start your day in the right way. And last but not least: Practice gratitude before you sleep. Doing this means you are ending your day on a high note, on a positive note.
Before going to sleep:
• 7 to 8 p.m. – Eat the last meal of the day. Turn off your devices. Isolate yourself from overstimulation. If you have a different schedule: no food 3 hours before sleep, no screens 2 hours before sleep.
• 8 to 9 p.m. – Have conversations with loved ones. Meditate. Read. Take a bath.
• 9 to 10 p.m. – Prepare for sleep. Your bedroom should be cool, dark and tech-free. Lay out your gear for your 5 a.m. workout. Practice gratitude.
How to fall asleep quickly? 4-7-8 breathes
There are several strategies that you can try to help you fall asleep quickly:
Stick to a consistent sleep schedule: Going to bed and waking up at the same time every day can help regulate your body's natural sleep-wake cycle. Set an alarm or reminder on your phone to remind you when it's time to start winding down for bed.
Create a relaxing bedtime routine: Do activities that help you relax before bed, such as reading a book, taking a warm bath, or practicing relaxation techniques.
Make your sleep environment comfortable: Keep your bedroom cool, dark, and quiet, and invest in a comfortable mattress and pillows.
Avoid screens before bedtime: The blue light emitted by screens can disrupt your body's natural sleep-wake cycle, so try to avoid screens for at least an hour before bedtime. Buy blue light-blocking glasses.
Avoid caffeine and alcohol: Both caffeine and alcohol can interfere with your sleep, so try to avoid consuming them in the hours leading up to bedtime. No more tea or coffee after 3 PM.
Exercise during the day: Engaging in physical activity during the day can help improve sleep quality. Just be sure to avoid vigorous exercise right before bedtime.
Try relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, or guided imagery can help relax your mind and body and make it easier to fall asleep.
Consider using white noise: White noise, such as the sound of a fan or a white noise machine, can help mask other sounds and create a calming atmosphere.
Try not to worry: If you find it difficult to fall asleep because you are worried or anxious, try writing down your worries in a journal or talking to a loved one about them. This can help clear your mind and allow you to relax.
Don't force it: If you find that you are unable to fall asleep after 20-30 minutes, try getting out of bed and doing a relaxing activity until you feel tired. Trying too hard to fall asleep can actually make it harder to do so.
Avoid napping during the day: Napping during the day can interfere with your sleep at night, so try to avoid napping or limit your naps to 20-30 minutes.
Avoid large meals and drinks close to bedtime: Eating a large meal or drinking a lot of fluids close to bedtime can cause discomfort and make it harder to fall asleep.
Avoid stimulating activities before bedtime: Activities that are stimulating or that require a lot of mental effort, such as watching an action movie or working on a difficult project, can make it harder to fall asleep.
Try aromatherapy: Certain essential oils, such as lavender and chamomile, have relaxing properties that can help you fall asleep. Try using an essential oil diffuser or spraying a pillow mist before bed.
Practice deep breathing or progressive muscle relaxation: Deep breathing or progressive muscle relaxation can help relax your mind and body and make it easier to fall asleep.
Consider using a sleep aid: If you have trouble falling asleep consistently, you may want to consider using a sleep aid, such as melatonin, under the guidance of a healthcare professional.
Try a natural sleep remedy: There are many natural remedies that are believed to help with sleep, such as valerian root or passionflower. However, it's important to speak with a healthcare professional before trying any new remedies, as they may interact with
Get plenty of natural light during the day: Exposure to natural light during the day can help regulate your body's natural sleep-wake cycle. Try to spend some time outside during the day or open your windows to let in natural light.
Try a warm glass of milk: Some people find that drinking a warm glass of milk before bed helps them fall asleep. This may be due to the natural sedative effect of the amino acid tryptophan, which is found in milk.
Avoid clock-watching: If you find yourself constantly checking the time and becoming anxious about not being able to fall asleep, try hiding your clock or placing it out of sight. This can help reduce stress and allow you to relax.
It's important to remember that everyone is different and what works for one person may not work for another. It may take some trial and error to find what works best for you, so be patient and keep trying different strategies until you find something that helps you fall asleep quickly and comfortably.
Some ideas for good evening rituals that can help you relax and wind down after a long day:
Set aside time for relaxation: Take a few minutes to do something that helps you relax, such as reading a book, listening to music, or engaging in a hobby.
Practice mindfulness: Focus on the present moment and be mindful of your surroundings. This can help you let go of the stress and demands of the day.
Unwind with a warm bath or shower: Taking a warm bath or shower can help relax your muscles and soothe your mind.
Exercise: Engaging in physical activity, such as yoga or a light workout, can help reduce stress and improve sleep.
Spend time with loved ones: Spending time with loved ones can help you feel connected and supported.
Write in a journal: Writing in a journal can be a helpful way to process your thoughts and emotions, and can also help you reflect on the day and set intentions for the next day.
Set boundaries with technology: Avoid screens for at least an hour before bedtime to help improve sleep quality.
Make your bed: Making your bed can help you feel accomplished and give you a sense of control.
Practice gratitude: Take a few minutes to reflect on the things you are grateful for. This can help shift your focus to the positive and set a positive tone for the next day.
Prepare for the next day: Take a few minutes to plan out your schedule or make a to-do list for the next day. This can help you feel organized and prepared.
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