One Effective Habit to Enhance Sleep Quality and Calculate Your Ideal Bedtime
Written on
Chapter 1: The Importance of Quality Sleep
Getting adequate sleep can significantly improve your mood, health, and overall readiness to tackle the day ahead. Prioritizing sleep quality is crucial.
While many individuals focus on establishing a morning routine, they often overlook the importance of a well-structured evening routine. In fact, an effective morning often begins with good habits in the evening.
Let’s explore a straightforward yet powerful habit that can greatly influence the quality of your sleep: disconnect from your devices at least 90 minutes before bedtime.
This simple adjustment offers numerous benefits:
- Facilitates Sleep Readiness: Constantly scrolling through your devices stimulates your brain, making you feel more alert and postponing the onset of REM sleep. This prolonged engagement can even keep you awake for hours. By designating time away from screens, you allow your mind to unwind and prepare for sleep.
- Promotes Relaxation: The omnipresence of technology can create a state of perpetual alertness, leading to increased stress. Establishing a clear ‘off’ time reduces this stress and helps reshape the notion that you need to be constantly connected. Over time, you’ll find yourself more present and less distracted.
- Aligns with Your Body’s Natural Rhythm: The blue light emitted from screens mimics daylight, tricking your body into staying awake and alert. Limiting exposure to blue light in the evening helps maintain your natural circadian rhythm.
“Research has consistently demonstrated the detrimental effects of prolonged screen time before sleep on sleep onset and melatonin levels.” — Michelle Drerup, PsyD, DBSM
Section 1.1: Simple Evening Routine
To facilitate the aforementioned habit, a straightforward evening routine can be established:
Determine Your Bedtime: The Perfect Bedtime Formula
Consider two essential questions:
- What time do you want to wake up?
- What bedtime can you realistically adhere to?
Your ideal bedtime should be eight hours prior to your desired wake-up time. For instance, if you aim to rise at 6:30 AM, then 10:30 PM is your target bedtime.
Research indicates that sleeping less than seven hours can lead to measurable cognitive and physical impairments. Matthew Walker, a Professor of Neuroscience and Psychology at UC Berkeley, suggests that shorter sleep durations can negatively impact longevity.
Moreover, maintaining a consistent schedule enhances your body’s sleep-wake cycle. Aim for a bedtime you can stick to about 90% of the time.
90 Minutes Before Sleep
Designate a specific spot away from your bed for your devices. This prevents late-night temptations to check your phone and helps you avoid hitting the snooze button in the morning.
Ninety minutes before your planned bedtime, tuck away your gadgets for the night. Set alarms, queue music for relaxation, and finish any necessary communications before placing your devices in their designated area.
Use this time to unwind and prepare for the next day. Here are some activities to consider:
- Enjoy a warm bath or shower.
- Write in a journal.
- Meditate.
- Go for an evening stroll.
- Pack your lunch or work bag.
- Select your outfit for the next day.
- Tidy up your space.
- Read a fictional book.
Engaging in any of these activities will help you feel more ready for sleep and better prepared for the following day.
All that’s left is to embrace sleep!
Section 1.2: Tasks to Consider
- Establish your ideal wake-up time.
- Determine your optimal bedtime.
- Create a list of five relaxing pre-sleep activities and keep it visible.
Do you want to enhance your habits one week at a time?
Sign up for my complimentary weekly newsletter. Each week, you will receive a new habit to incorporate into your life, designed to help you feel energized, focused, and productive.
Chapter 2: Enhancing Sleep Through Evening Rituals
In the video "Day 1, Sleep Better Meditation Series," viewers are introduced to meditation techniques aimed at improving sleep quality and relaxation.
The second video, "4 Easy Nighttime Habits to Feel Energized & Sleep Better," provides practical tips for establishing an effective nighttime routine that supports better sleep.