1. PLAN YOUR SLEEP
Straight forward enough, but very important. If you’re up earlier than usual, plan to go to bed earlier.
Maybe plan to put the phone down earlier and unwind a little earlier in order to get some optimal sleep, even if you are up that bit earlier.
2. SUNLIGHT / CIRCADIAN RHYTHM
A lot of our bodily processes are on a “timer”. That timer is controlled by light exposure. So in relation to sleep, it’s important to try to consume as little light as possible from TVs, phones etc in the last hour, at least, before you plan on going to sleep, for your body to get the most out of its sleep cycles. Getting some sunlight in the morning has been proven to help clear out adenosine (that tired feeling) and wake your body up quicker, naturally.
3. ALCOHOL / DRUGS
High consumption of alcohol or other “social” drugs, like weed, results in our prefrontal cortex being shut down. (responsible for things like decision-making, short-term memory, focus etc.) This makes us fall asleep easier, yes, but affects how much REM sleep (dream sleep) we get. Getting adequate REM is hugely important for the restoration and repair of our bodies during sleep. And this is why most people will wake up feeling tired after use of alcohol/drugs even if they have slept for many hours.
4. STRESS MANAGEMENT
Whatever it is for you to relieve stress, become aware of what works for you personally and get it into your routine e.g. walking, exercising, journaling, meditation etc. This will help organise your thoughts and settle your stress so you can fall asleep naturally and get good undisrupted sleep.
5. CAFFEINE
Having high levels of caffeine, especially in the later part of your day can be very harmful to your sleep.
Even if you can manage to fall asleep with it in your system, it still damages your sleep. Caffeine is found in coffee, some teas, chocolate, and energy drinks. It is also found in some medications.
6. ADENOSINE
Adenosine is a compound released as a by-product of when we use our ATP (energy). It’s what makes us feel sleepy and tired. The caffeine molecule actually blocks adenosine receptors and slows down that tiredness from setting in.
7. EXERCISE / MOVEMENT
Exercise is so important, in order to expend that energy (ATP) and therefore as a by-product, build up that adenosine throughout the day and naturally fall asleep a lot easier and get much healthier and deeper sleep cycles.