10 Sleep Tips To Optimize Your Rest

How do I optimize my sleep?

Here are 7 things I do to optimize my sleep:

(At the end, I’ll tell you one thing)

1.    First, consistency matters in sleep.
I personally go to bed and wake up at the same time every day.
Even on weekends.
This helps our bodies get used to a routine.

2.    Before going to bed, I take a 5-minute cold-hot shower.
→    30 seconds cold
→    30 seconds hot

I repeat this cycle 5 times.
This helps me relax my body.
But not everyone likes it, so you can try to relax with:
→    Stretching
→    Journaling
→    Reading a book
→    Taking a warm bath
Normally, 5 minutes is enough.

3.    Before going to bed, I do 2 minutes of deep breathing.
I do this right before I go to sleep.

You can try the 4-7-8 breathing technique:
→    Breathe in through your nose for 4 seconds
→    Hold your breath for 7 seconds
→    Breathe out through your mouth for 8 seconds

4.    Making our bedroom comfortable is important, isn’t it?
Here’s what I mean:
→    Keep your room cool, dark, and quiet
→    Have a comfy mattress and pillows
It makes a huge difference!

5.    What we eat and drink matters.
I stop drinking coffee 8 hours before bedtime.
And my last meal is usually small.
So, try to avoid big meals before bedtime.
And steer clear of caffeine in the 8-9 hours leading up to it.

6.    I exercise every day — it’s my passion!
But exercise isn’t just my passion.
It’s also one of the best ways to:
→    Fall asleep faster
→    Sleep better
So, get moving during the day, but try not to exercise too close to bedtime.
Even though it varies from person to person.
I personally work out at 5:00 PM 🙂

7.    Blue light isn’t good for our sleep.
So:
→    My iPhone and iPad are in night mode 24/7
→    My Mac is in night mode from 7 AM to 5 AM (the next day)
This means my eyes are exposed to blue light only from 5 AM to 7 AM.
Plus, I stop watching screens at least two hours before bedtime.

Here’s the last thing I promised you:
→    The answer to your question lies in the question itself
Your question is:
→    How can I develop this HABIT and maintain it as a lifelong lifestyle?
Yes, sleep is all about habits.
We just need to integrate them.
So:
1.    Take a cue from my 7 tips (or the 10 tips from the visual)
2.    Start with one and integrate it into your life
3.    Then, move on to another
4.    And so on…