GUIDE

How To Sleep Well And Wake Up Full Of Energy

An in-depth look at mastering your sleep.

Understand Sleep Patterns and Build Routines

Even though many successful people and books preach waking up early, getting up at 5 AM is certainly not the holy grail to a successful day or life.

Be Aware of Sleep Phases

While sleeping, we pass five different stages of sleep. These different stages of light and deep sleep form so-called sleep cycles, and each stage has different characteristics.

How to do it:

As you know that each sleep cycle takes around 90 minutes, you can set your alarm accordingly. Instead of waking up in the middle of a cycle, ensure that your alarm rings when a cycle is fully completed.

Soak Up Sunlight

Studies show that getting more sunlight throughout the day can help to sleep better at night.

How to do it:

Whenever possible, get your body out and soak up some sunlight early in the morning. This will help to regulate your inner clock and differentiate between daytime and nighttime more easily.

Avoid Blue Light

The artificial blue light emitted by our screens has a negative influence on our sleep patterns as it harms the production of melatonin, a hormone that helps us to fall asleep with ease and sleep well.

How to do it:

Whenever possible, avoid screens at least 30 minutes before bedtime. Experts even recommend avoiding artificial light through screens 90 minutes before bedtime.

Darken Your Bedroom

In addition to avoiding screens, dimming the lights of your bedroom will also improve the quality of your sleep.

How to do it:

If possible, completely darken your room through (roll-up) curtains. If that isn’t possible, grab a pair of sleeping masks. These are cheap and effective, plus, you can take them wherever you go, which makes them a great companion during travels.

Minimize Noise

In addition to light, also minimize noises in your bedroom. If you have any digital devices in your bedroom, unplug them and ensure silence during the night.

How to do it:

Close all doors and windows that might lead to unnecessary noises during the night. Additionally, make sure to mute or unplug all devices that might be noisy.

Stay Cool

Similar to light and sounds, our body temperature has a significant influence on the quality of our sleep.

How to do it:

Make sure to cool your bedroom down before going to bed. Also, don’t wear thick clothing for sleep. Instead, let your skin breathe.

Sleep at the Right Hours

One of the least known “sleep hacks” is the fact that our bodies recover most by sleeping between 10 PM and 2 AM.

How to do it:

The 10 PM to 2 AM recommendation might vary depending on time zones, the time of the year, and other influences. Yet, the core idea is simple: Get to bed within a few hours of it getting dark outside.

Avoid Excessive Exercising

Heavy exercising before bedtime isn’t favorable as it boosts your metabolism, pumps your heart rate, and makes it difficult to calm down right before bedtime.

How to do it:

If you want to do something good for your body right before going to bed, choose yoga or stretching exercises. Turn on some calming music and help your body to let go of tension. Not only your body, but also your mind will calm down, which is highly beneficial to have a night of high-quality sleep.

Avoid Big Meals and Caffeine Before Bedtime

Eating late can lead to inflammation and impairments in blood sugar regulation. Thus, whenever possible, avoid eating late at night. Your sleep, your body, and your performance will undoubtedly reward you.

How to do it:

Instead of a late-night snack, you can drink herbal teas that help to sleep better. Chamomile tea, for instance, is known for its antidepressant qualities, and lavender tea reduces stress and anxiety.

Bottom Line

Preparing for high-quality sleep doesn’t need to be complex, long, or exhausting.

What to avoid:

  • Avoid or reduce blue lights that are emitted by screens.
  • Avoid excessive exercising shortly before bedtime, choose yoga or stretching instead.
  • Avoid big meals for at least two hours before bedtime.
  • Avoid caffeine in the (late) afternoon.
  • Avoid waking up in the middle of a sleep cycle and being ripped off of a deep sleep phase.

What to do:

  • Understand your sleep patterns and build a consistent sleep schedule.
  • Get some sunlight early in the morning.
  • Darken your room and minimize all noises.
  • Cooldown the temperature in your bedroom.
  • Calm your mind and let go of negativity, for example, through meditation, reading, or journaling.
  • Get to bed within a few hours of it getting dark outside.