Change your mindset from aiming for a random “8 hours of sleep” to focusing on 90-minute sleep cycles, aiming for five cycles (7.5 hours) within a 24-hour period, as this is more definitive and aligns with natural sleep architecture.
Establish and strictly maintain a consistent wake-up time every day, including weekends, as this consistent point helps regulate your circadian rhythms and provides a stable anchor for your sleep process.
Shift to a polyphasic sleep approach, sleeping for shorter periods more often throughout the 24-hour cycle, as this is a natural human sleep pattern that can be adapted to modern life and reduces pressure for a single long block of sleep.
Integrate short recovery periods, such as a 20-minute nap, during natural midday (1-3 PM) and early evening (5-7 PM) “downtime” to aid recovery, improve productivity, and manage energy levels throughout the day.
Dedicate the first 90 minutes after waking to an unrushed, calm post-sleep routine, giving yourself plenty of time to start the day without panic and setting a positive tone.
Research and gain a better understanding of circadian rhythms and the human body’s relationship with light and dark, as this fundamental knowledge will help you figure out how to harmonize with your natural patterns.
Identify your personal chronotype (whether you are a morning type or an evening type) and align your daily activities and sleep schedule accordingly to optimize your overall recovery.
Dedicate your bedroom and bed primarily for sleep and intimacy, avoiding non-sleep activities like watching Netflix or working in bed, to build strong mental associations for rest and sleep.
Understand that waking up at 2 or 3 AM and feeling awake is completely natural, which can reduce anxiety and worry, allowing you to approach these periods positively.
Maintain a cool, dark sleeping environment by keeping curtains shut and controlling room temperature, and use temporary measures like black tape or bin liners to block out all light sources, including small indicator lights on electronics.
When traveling, create and use a personalized “sleep kit” containing familiar linen, your own pillow, duvet, and body-conforming layers to replicate home sleeping conditions, which provides familiarity and comfort.
When staying in new environments like hotels, thoroughly clean all surfaces in your sleeping area, including under the bed, and consider using a high-particle air filter to improve air quality and reduce infection risk.
Incorporate tiny, distracting breaks every 90 minutes throughout your day, as these small recovery moments can significantly add up to your overall recovery and improve productivity.
When traveling frequently, try to stay in the same hotel or familiar environments to breed familiarity, which helps mitigate the reduced recovery often experienced on the first night in a new place.
Assess your current sleeping products (mattress, pillow) and adjust them to be more suitable for your body profile, and encourage correct sleeping positions, as this can lead to noticeable physical improvements.
Avoid obsessing over expensive sleep products or a “perfect” bedroom setup, as humans can sleep effectively in various conditions; instead, focus on your overall approach and habits towards sleep.
If you wake naturally in the middle of the night, use this period for relaxing and productive activities like ironing, making lunch, listening to music, or making notes, before returning to sleep, which reduces pressure and integrates sleep with life.
Take a 20-minute walk in natural light in the morning, as this short break can significantly increase your productivity when you return to work.