Sleep is a cornerstone of health, but many people struggle to get quality rest. By understanding the science of sleep and implementing a few practical strategies, you can wake up feeling refreshed and ready to tackle the day.
It’s surprisingly effective. Let’s dive into everything you need to get perfect sleep and stop feeling tired.
Understanding Sleep Cycles
Sleep works in 90-minute cycles, moving through different stages of light and deep sleep. To avoid grogginess, it’s best to wake up at the end of a cycle rather than in the middle. For example:
- 6 hours of sleep (4 cycles) is better than 6 hours and 45 minutes (4.5 cycles).
Think of sleep in 90-minute blocks to plan your bedtime and wake-up time effectively.
Short naps are an exception—keep them under 30 minutes to avoid disrupting your sleep schedule.
Pro tip: Caffein Nap. Set an alarm for 15-30 minutes. Down a shot of esspresso or an energy drink then start napping. Youll wake up with the caffein already in your system.
The Impact of Light on Sleep
Light exposure, especially blue light, can interfere with melatonin production—the hormone responsible for making you feel sleepy. To improve sleep quality:
- 90 minutes before bed:
- Turn off bright lights (adjustable brightness lamps are useful here but be aware led lamps give off more blue light than the old fashioned kind).
- Close blinds or curtains.
- Set your phone and devices to night mode with the warmest light setting (on pc f.lux is my programm of choice)
- Consider blue light-blocking glasses.
If complete darkness isn’t possible:
- Use a sleep mask to block out light.
In the morning, light exposure plays the opposite role. It signals your body to wake up and sets your circadian rhythm. More on that in the “Morning Habits section”
Impact of Noise on sleep
Noise disrupts sleep, but there are ways to minimize its impact:
- Invest in high-quality earplugs. Brands like Happy Ears offer options designed for comfort.
- Use white noise machines or apps to mask disruptive sounds. A simple fan can also do the trick.
Temperature Matters
Your body cools down by 2-3°C during sleep, so helping this process can improve your ability to fall asleep.
- Room temperature: Aim for around 19.5°C.
- Body cooling tip:
Take a warm shower about 30 minutes before your sleeptime. Keep it under 3 minutes. This will initiate your bodies natural cooling which will then make it easier to fall asleep.
The Importance of Sleep Hygiene
Sleep hygiene refers to creating the right environment and habits for restful sleep.
- Bed use: Use your bed exclusively for sleep to strengthen the mental association. If that’s not possible, cover your bed with a large blanket like a couch cover during the day, to change its look and feel.
- Pre-sleep routine: Engage in calming activities before bed to signal your body that it’s time to wind down. Its best if you have a set routine that leads into sleep.
Substances That Affect Sleep
What you consume during the day impacts your sleep:
- Avoid caffeine 5-10 hours before bed. Sensitivity varies by person, but it’s best to err on the side of caution.
- Skip alcohol, which can disrupt your sleep cycles.
- Substances like CBD may help you fall asleep but can reduce sleep quality. If possible, avoid relying on them. Same applies with most other Anxiety reducing medications so consult your doctor and if you need it use as little as possible.
Morning Habits for Better Sleep
What you do in the morning influences your energy levels and sleep quality later:
- Light exposure: Get as much natural light as possible within an hour of waking. Spend 10 minutes outside, even on cloudy days. If sunlight isn’t available, use a daylight lamp with 10,000 lux or turn on bright indoor lights.
- Hydrate: Drink a glass of water first thing in the morning to rehydrate after a night of sleep. Bonus points for warm water with lemon.
- Cold Shower
- Movement: light exercise can help wake up your body and mind. I reccomend stretching and joint stability exercices here which loosen up your body and warm up your joints. If you need inspiration just look into yoga courses or sports injury rehabilitation.
- Caffeine timing: Wait at least 60 minutes (ideally 120 minutes) after waking before consuming caffein to avoid an afternoon energy crash.
Takeaway
Optimizing your sleep is about creating the right environment, sticking to consistent habits, and making small adjustments that suit your lifestyle. By managing light, noise, temperature, and your daily routines, you can improve your sleep quality and wake up feeling energized.
Better sleep starts tonight—what change will you make first?
Author
sascha@sascharoni.de