How do I get better sleep?

So you’re not getting good sleep. When I say good sleep, I mean a number of things. You fall asleep effortlessly. You stay asleep throughout the night. You wake up in the morning restored, refreshed, energized and ready for the day. If this doesn’t sound like your evening slumber, it may be due to your daytime and early evening habits.

Many people suffer from poor sleep and for a multitude of reasons. So many so that there are too many to discuss here. Instead I want to briefly focus on the importance of sleep and then provide a simple, actionable, daily routine to help you have a good night’s sleep.

Sleep, or attempting to sleep, takes up about one-third of our lives. This period is important for good health and overall well-being. The way you feel throughout the day is a direct reflection of your sleep quality the night before. We all have poor sleep from time to time, but chronic poor sleep affects your ability to think, learn, work, play, your mood, and many biological functions that need good downtime to keep your body healthy. There are so many health problems that may occur over time due to chronic poor sleep. You can read more about how sleep works in ”Why Is Sleep Important?” article published on the National Heart, Lung, and Blood Institute website.

Ok, yes, you know sleep is important, but how do you get better sleep? Better sleep begins with better habits. This simple routine, overtime, should set you up for restorative, restful sleep you have been longing for.

It’s called the 10 3 2 1 0 Sleep Rule.

  • 10 hours before bedtime, stop all sources of caffeine. Caffeine is a stimulant and it takes a while for your body to metabolize and remove it from your system.

  • 3 hours before bedtime, stop eating, stop snacking, and stop alcohol. When your body is busy digesting and/or processing alcohol, it disrupts your sleep process and quality.

  • 2 hours before bedtime, stop working. This means leave work at work and give your brain a break by reading a book or having a conversation with a significant other, family member or friend.

  • 1 hour before bedtime, turn off the screens. The blue light from TVs, computers and smartphones keeps your brain stimulated and prevents you from falling asleep by inhibiting the production of the sleep hormone melatonin. You can read “Why You Should Ditch Your Phone Before Bed” to learn more.

  • 0 times you hit snooze. When your alarm goes off, if you are one who uses and alarm, in the morning, do not hit snooze. Wipe your eyes, have a good stretch and get out of bed. When you hit snooze, you get horrible, fragmented sleep that will impact the rest of your day.

There you have it; a simple, daily routine to set up a good night’s sleep. Give this simple routine a try for a week and see how you feel. The results may surprise you. Good sleep starts with good habits.

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