If you sleep less than 7 hours a night, you have higher stress, lower recovery and reduced performance.
Here's how you get better sleep than 95% of people:
Here's how you get better sleep than 95% of people:
1. Daylight
The quality of your sleep is determined by your morning routine.
Get sunlight exposure as early as you can.
Daylight helps regulate your melatonin, which is the main hormone regulating your sleep.
The quality of your sleep is determined by your morning routine.
Get sunlight exposure as early as you can.
Daylight helps regulate your melatonin, which is the main hormone regulating your sleep.
2. Determine Your Bedtime
First, determine how many hours of 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 of 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:
3. Stick to Your Bedtime
What is keeping most people from going to bed when they are tired?
β’ Your computer
β’ Your phone
β’ Your TV
They emit blue light which tricks your body into thinking itβs daytime.
Turn them off 30-60mins before going to bed.
What is keeping most people from going to bed when they are tired?
β’ Your computer
β’ Your phone
β’ Your TV
They emit blue light which tricks your body into thinking itβs 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:
4. 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:
β’ Netflix
β’ Working on laptop
β’ Doom-scrolling phone
New Way:
β’ Read a book
β’ Journal to reflect
β’ Meditate to unwind
A solid evening routine will help become a better version of yourself tomorrow.
Old Way:
β’ Netflix
β’ Working on laptop
β’ Doom-scrolling phone
New Way:
β’ Read a book
β’ Journal to reflect
β’ Meditate to unwind
A solid evening routine will help become a better version of yourself tomorrow.
5. 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
6. Plan for Sleep Quality
Getting a good nightβs sleep is influenced by your choices in the day:
β’ Avoid caffeine at least 6hrs before bedtime
β’ Donβt drink alcohol, it ruins sleep quality
β’ Limit drinking water 2hrs before bed
β’ No big meals right before bed
Getting a good nightβs sleep is influenced by your choices in the day:
β’ Avoid caffeine at least 6hrs before bedtime
β’ Donβt drink alcohol, it ruins sleep quality
β’ Limit drinking water 2hrs before bed
β’ No big meals right before bed
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
6. Daylight Exposure
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
6. Daylight Exposure
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For more content on forging your best self, follow me @tobi_emonts
For more content on forging your best self, follow me @tobi_emonts
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