Think about sleep more holistically, not just as a nighttime endeavor, but as one of the body’s many ways of resting and restoring, integrating daily activities into your sleep strategy.
Intentionally engage in restorative practices during the day, such as slow deep breathing or inversion poses (legs up the wall for 10 minutes), to calm your heart and activate ‘restore’ processes.
Expose yourself to real sunlight early in the morning for at least 15 minutes, preferably outdoors, to jumpstart your circadian rhythm and signal to your brain that it’s daytime, improving sleep quality at night.
Filter blue light from screens in the evening by using ’night shift’ settings, opting for candlelight, or using yellow-filtered glasses to signal to your brain that it’s time to decrease arousal and release melatonin.
Perform cardio workouts as early in the day as possible and strength training in the afternoon, but avoid any exercise within four hours of bedtime to prevent over-stimulating your sympathetic nervous system.
If you can’t sleep due to worry, get out of bed and write down your concerns until you’re tired, practice gratitude by listing 10 positive things, or read a dense, slightly challenging book to ‘poop out’ your mind.
Practice nose breathing throughout the day for all activities, including exercise, to become a more efficient breather, and promote nose breathing during sleep by sleeping on your side or using a gentle mouth tape.
Improve your heart rate variability (HRV) through parasympathetic practices like slow, deep breathing, meditation, yoga, or biofeedback, as high HRV indicates a strong ‘restore’ system that calms you quickly.
Time sexual activity to occur right before you want to sleep, as the intense sympathetic arousal during climax is followed by a massive ‘restore’ response, aiding in sleep onset.
Engage in consensual physical touch, such as hugs or holding hands, and deep conversations with loved ones, as these actions activate your ‘restore’ system and increase feelings of safety, calming your ‘rev’ system.
If you have sleep onset or maintenance problems, try taking 1 milligram of melatonin one to two hours before bed, mimicking its natural release time, as studies show it’s generally safe and can gently push your circadian rhythm towards sleep.
Go to sleep the moment you feel drowsy, even if it’s earlier than your usual bedtime, as listening to your body’s natural sleepiness cues helps maintain a healthy sleep pattern.
Strive for a consistent sleep pattern because your brain is a habitual machine that thrives on regularity, but allow for occasional flexibility for social events without fretting, as your body is adaptive.
Refrain from consuming liquids closer to bedtime, especially as you get older, to reduce the likelihood of waking up at night to urinate, which can fragment sleep.
Evaluate your napping habits: if naps make you feel refreshed and don’t disrupt nighttime sleep, they can be beneficial; however, if you nap due to accidental drowsiness or comorbidities, it may indicate underlying issues.