Make sleep a priority in your life, as it is the most powerful performance enhancer and impacts every biological process, crucial for overall health improvement.
Actively manage daytime stress, as how you perform and manage stress during the day directly impacts how well you sleep at night.
Practice detaching from work and technology at the end of the day by engaging with family, friends, or meaningful activities to recharge your brain and improve sleep.
Boost your natural daylight exposure during the day by doing tasks outdoors, eating breakfast outside, or exercising outdoors to regulate your circadian rhythm and promote earlier melatonin secretion.
Reduce artificial light exposure after 6 PM by using candles instead of electric lights to allow your body to naturally secrete melatonin earlier, signaling night mode for better sleep.
Establish and maintain a consistent wake-up time every day, as this provides a stable anchor for your circadian rhythm and is a good start to your sleep process.
Avoid using alcohol as a sleep aid, as it is a sedative that fragments sleep, blocks vital REM sleep, and exacerbates anxiety and underperformance the following day.
Limit caffeine intake to two or three cups, ceasing consumption by midday, as caffeine has a long half-life and significantly reduces deep sleep quality, even if you feel you fall asleep easily.
Improve your diet and engage in physical activity, as these pillars of health have a bi-directional relationship with sleep, enhancing both its quality and quantity.
Develop a morning routine that includes natural light exposure, movement, meditation, or mindfulness, as these practices have been shown to positively impact sleep quality at night.
Remove phones and other devices from your bedroom, as their presence can disturb sleep quality, whether through active use or just the knowledge of their availability.
Incorporate short recovery periods or naps during the day, even if you don’t fully fall asleep, to improve mental and physical recovery, attention, and concentration.
Change your mindset to embrace polyphasic sleeping (shorter periods more often) rather than monophasic, understanding that waking up in the middle of the night can be perfectly natural.
Dedicate the first 90 minutes after waking to an unrushed post-sleep routine, giving yourself plenty of time to start the day well and support overall recovery.
Take tiny breaks or distractions every 90 minutes throughout the day, as these small recovery periods can accumulate and contribute to overall well-being.
Reduce anxiety about waking up in the middle of the night by understanding that it is a natural part of human sleep patterns, which can alleviate pressure and improve the overall sleep experience.
Practice mindfulness to observe thoughts, emotions, and physical sensations without judgment, allowing them to pass rather than believing everything your mind says, which can help with sleep.
For chronic insomnia, let go of the struggle to ‘get rid of’ it and instead start living your life with your insomnia, as this can reduce resentment, struggle, and paradoxically, improve sleep.
If you are a new parent or have young children, do what you can to get sleep without worrying excessively, understanding that this challenging period is temporary and will pass.
Learn about circadian rhythms and the human relationship with light and dark to gain a better understanding of your body’s natural patterns and how to optimize your sleep.
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