If you sleep less than 8 hours a night, read this:
Hustle culture is trying to make you believe that sleep is overrated.
People who are mentally tough can power through.
The result? You’re groggy and unproductive.
Follow these 5 steps to fix that:
People who are mentally tough can power through.
The result? You’re groggy and unproductive.
Follow these 5 steps to fix that:
1. Determine Your Bedtime
First determine how many hours sleep you need.
If you don't know, google 'sleep calculator'.
Then note down the time you need to get up in the morning and work backwards.
First determine how many hours sleep you need.
If you don't know, google 'sleep calculator'.
Then note down the time you need to get up in the morning and work backwards.
Most people vary their sleep patterns on the weekend.
But unless you are working night shifts, consider sticking to the same bedtimes every single day:
But unless you are working night shifts, consider sticking to the same bedtimes every single day:
2. Stick to Your Bedtime
What is keeping most people from going to bed when they are tired?
• Your computer
• Your phone
• Your TV
They emit blue light which tricks your body into thinking it’s daytime.
Turn them off 30-60mins before going to bed.
What is keeping most people from going to bed when they are tired?
• Your computer
• Your phone
• Your TV
They emit blue light which tricks your body into thinking it’s daytime.
Turn them off 30-60mins before going to bed.
You can also use your phone to calculate and alert you to your ideal bedtime:
3. Create an Evening Routine
Be mindful how you spend the last hour before your bedtime.
Choose activities to benefit your sleep and health.
Ritualising your evening will help you fall asleep faster too.
Be mindful how you spend the last hour before your bedtime.
Choose activities to benefit your sleep and health.
Ritualising your evening will help you fall asleep faster too.
How to transform your evening for great sleep:
Old Way:
• Netflix on TV
• Working on laptop
• Doom-scrolling phone
New Way:
• Read a book
• Journal to reflect
• Meditate to unwind
A solid evening routine will help become a better version of yourself tomorrow.
Old Way:
• Netflix on TV
• Working on laptop
• Doom-scrolling phone
New Way:
• Read a book
• Journal to reflect
• Meditate to unwind
A solid evening routine will help become a better version of yourself tomorrow.
4. Create the Ideal Sleep Environment
Some simple hacks to increase your sleep quality:
- Minimise noise
- Have blackout curtains
- Room temperature cool
- Move your phone out of reach
Some simple hacks to increase your sleep quality:
- Minimise noise
- Have blackout curtains
- Room temperature cool
- Move your phone out of reach
5. Plan for Sleep Quality
Getting a good night’s sleep is influenced by your choices in the day:
• Avoid caffeine at least 6hrs before bedtime
• Don’t drink alcohol, it ruins sleep quality
• Limit drinking water 2hrs before bed
• No big meals right before bed
Getting a good night’s sleep is influenced by your choices in the day:
• Avoid caffeine at least 6hrs before bedtime
• Don’t drink alcohol, it ruins sleep quality
• Limit drinking water 2hrs before bed
• No big meals right before bed
You could follow all the steps above, but still not get 8 hours of good sleep.
Why? Babies, shift work, noisy neighbours, etc.
What should you do then?
Consider power napping.
Here’s how:
Why? Babies, shift work, noisy neighbours, etc.
What should you do then?
Consider power napping.
Here’s how:
How to Get to Bed on Time and Stop Losing Sleep:
1. Create the Ideal Sleep Environment
2. Create an Evening Routine
3. Determine Your Bedtime
4. Stick to Your Bedtime
5. Plan for Sleep Quality
1. Create the Ideal Sleep Environment
2. Create an Evening Routine
3. Determine Your Bedtime
4. Stick to Your Bedtime
5. Plan for Sleep Quality
If this thread was valuable to you, please retweet it to help others get better sleep.
For more content like this, follow me @PeakTobi
For more content like this, follow me @PeakTobi
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