Sleeping Better

I’ve significantly improved my sleep in the past week, a notable change from the beginning of the year. Previously, waking up energized was a challenge, regardless of how many hours I slept. Now, it’s quite the opposite. Here are some things I’ve done:

Lower Temperature

My room used to be warm, but I’ve learned that a cooler temperature scientifically leads to better sleep. It also makes it easier for me to leave my cozy bed in the morning. A lower temperature has enhanced my sleep quality, helping me wake up more energized. While some people use products like EightSleep to automatically set their bed temperature for optimal sleep, I find that simply lowering the room temperature works well for me.

No Phone Before Bed

My routine included extensive scrolling through Instagram and Twitter before sleep. This habit was detrimental for two reasons: firstly, the screen light strained my eyes and delayed the release of melatonin, the sleep-inducing hormone. Secondly, the addictive nature of social media sapped my remaining willpower, which was already depleted from university, gym, work, and adhering to my slow carb diet. Now, by avoiding phone use before bed, I sidestep these issues entirely.

Meditation

Transitioning into rest mode for both brain and body is crucial for sleep. Previously, I would fall asleep to podcasts, which hindered my brain’s ability to rest. Now, I meditate as I get into bed. This practice is incredibly effective, often leading to immediate sleep and more restful nights, even with fewer hours of sleep.

A Productive Day

On unproductive days filled with Netflix binges, I struggle to sleep due to a lack of tiredness and a sense of regret. Conversely, days filled with studying, project work, and gym sessions lead to quicker and earlier sleep due to exhaustion.

These changes have profoundly improved my sleep quality, demonstrating how lifestyle adjustments can significantly impact our wellbeing.