Simple Habits for Better Rest and Performance

Long days and imminent deadlines mean that we may occasionally deprioritize our need for sleep, even when we are able to recognize how important sleep is. It affects nearly every aspect of our physical, emotional, and cognitive health, yet many of us struggle with getting adequate sleep.

Here are some tips to bring you closer to your best possible sleep:

The Golden Rule of Sleep: reserve your bed for sleep. As a creature of habit, you want your body to associate your bed with sleep. You don’t want your body to associate the bed with work, watching a movie, or tossing and turning waiting for sleep. If you’re not sleepy, get out of bed, engage in something calming, and only return to bed when you are somewhat sleepy.
Get up at the same time EVERY DAY. Our bodies work best with a regular schedule. As tempting as it is to sleep in on the weekends, it disrupts the natural rhythm of your sleep-wake cycle.
Expose yourself to daylight before noon. Our biological clock is highly sensitive to light. The earlier you expose yourself, preferably for at least 30 minutes, the more likely you are to feel sleepy in the evening. If you are working from home, try to spend some time beside a window in the morning hours.
Limit screen use close to bedtime. Light, even that from electronic devices, suppresses the production of melatonin and interferes with your circadian rhythm. It’s best to keep smartphones and tablets out of the bedroom. If that’s not an option, try putting your devices on night mode.
Set up a relaxing bedtime routine in the hour before bed. For example, shut down your devices, think about something pleasant that happened during the day or something that you are looking forward to, mindfully wash your face and brush your teeth, read a book, or listen to a relaxing podcast. Then, when you’re feeling sleepy, climb into your comfortable bed.
Keep the temperature low. Our body temperature naturally decreases as we transition to sleep and rises in preparation for waking up. If your bedroom is too warm, you may find it harder to fall asleep and stay asleep.
Exercise during the day. Studies show that exercise can help you fall asleep, stay asleep, and achieve deeper sleep. Even half an hour of low impact exercise can make a difference.
Avoid caffeine after 2pm. Sensitivity to caffeine also increases with age. An amount that didn’t bother you previously can be keeping you awake now.
Never use alcohol as a sleep-aid. Alcohol may put you to sleep faster, but it reduces your quality of sleep. Research shows that alcohol consumption leads to more fragmented and less restorative sleep. Avoid alcohol at least 2 hours before bedtime.

Dr. Wendy Zhao is a Clinical Psychologist who provides individual and couples therapy at Laksman Doell Psychology. She loves to help people develop a greater understanding of themselves to create systemic and sustained changes and progress towards meaningful life goals.