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…

Just figure out what works for you
Consistency and discipline are key here.