The Complete Guide to Perfect Sleep

“Why am I so tired?”, is one of Google’s most commonly searched terms and it’s no wonder when it’s this feeling that stops us from pursuing our goals and our dreams. You are meant for more than that nagging feeling of being tired throughout the day, stopping you from being your best self.

The modern lifestyle, with its myriad responsibilities and stress levels, can easily lead to chronic fatigue. Whether it's the pressure of a 9-5 job, the energy-draining responsibilities of parenthood, the demanding student-schedule, or even a sedentary lifestyle, there exists an endless pit of symptoms. Symptoms that we try tend to instead of dealing with the disease itself - our rest, or more correctly, our lack of it. The leading cause for this feeling is insufficient or inefficient sleep.

In this guide, I will break down the best sleeping habits, optimal conditions, and key details at the end, to help you achieve the best quality of sleep possible. If you’re reading this at night, make sure to start implementing these tips tomorrow, and not let a day go by where you are not fulfilling your potential.

In the orchestra of our Life, sleep is the conductor, determining how well we perform in its various areas, being essential for replenishing our energy and allowing our bodies to repair cells. Nonetheless, research shows that while we can recover our energy levels, the physical toll of chronic sleep deprivation on our bodies is more enduring. Over time, this can lead to deteriorating health and accelerated aging. Knowing this, we must remember: consistency is crucial, hence the common practice of catching up on sleep during the weekends after several nights of deprivation is far from ideal.

So, how can we truly address this issue and wake up each day feeling refreshed and motivated?

Pre-Night Time Habits

These are the habits you want to keep in mind throughout the whole day, which can help you make sure you get the perfect sleep.

1. Sunlight:

   Believe it or not, preparing for a perfect night of sleep begins in the morning. One effective habit is to get sunlight exposure within the first 20 minutes of waking up. Why? Our bodies have an internal clock known as the circadian rhythm. Early exposure to sunlight promotes the production and suppression of certain hormones, such as melatonin and serotonin, which regulate this internal clock and help you fall asleep when you go to bed. So, as soon as you wake up, go outside for a walk.

   
   

2. Exercise:

   Exercise is fundamental not only to our health but also to help us release excess energy that might otherwise keep us awake at bedtime. Try to exercise earlier in the day, well before you start winding down for bed, as the adrenaline and increased heart rate from late workouts can make it significantly harder for your body to ease into sleep.

   
   

3. Association:

   Association is a powerful tool that can be used to ensure your brain associates your bed exclusively with sleep. To reinforce this association, avoid using your bed for anything other than sleeping or napping. If you need to lie down during the day, use the couch instead.

   
   

4. Schedule:

   Determine a bedtime that aligns with when you need to wake up, keeping in mind that we sleep in 90-minute cycles consisting of light sleep, deep sleep, and REM sleep. To wake up feeling refreshed and avoid interrupting a sleep cycle, aim for 5-6 cycles per night, equating to either 7.5 hours or 9 hours of sleep. Ensure this sleep schedule is sustainable for you in the long run.

   
   

5. Meal Timing:

   Digestion is an active process that can keep your body awake. It's recommended to eat your last, not-so-heavy meal three hours before bed. While this might be challenging at first, focus on eating your last meal as early as possible before bed as you develop these sleeping habits.

   
   

6. Hydration:

   Drink enough water throughout the day to stay well-hydrated, but reduce your intake in the evening to avoid waking up for bathroom trips during the night. This simple adjustment can help improve the quality of your sleep and ensure you wake up feeling more refreshed.

   
   

7. Naps:

   Napping can be a powerful tool for boosting energy and recovering from sleep debt. However, napping for too long or napping after 3 PM can delay your melatonin window and make it significantly harder to fall asleep at night. If you find yourself feeling very tired in the evening, it's best to try to push through and stay awake until your regular bedtime. This will help maintain your sleep schedule and ensure better rest in the long run.

Winding Down

Creating an effective winding down routine is crucial for ensuring you get the perfect sleep. Here are some habits to keep in mind as you transition from your daily activities to bedtime:

1. Screens:

   As you may have heard, exposure to device screens—or more specifically, blue light, isn't beneficial to sleep. But why is that? Research shows that blue light suppresses the production of melatonin, the hormone crucial for sleep. A Harvard study states that “While light of any kind can suppress the secretion of melatonin, blue light at night does so more powerfully.” and that it “suppressed melatonin for about twice as long as the green light and shifted circadian rhythms by twice as much”. Therefore, to ensure you can fall asleep when you need to, it's best to put your devices aside roughly 2-3 hours before bedtime. Alternatively, you can use blue light filters or wear blue light-blocking glasses to mitigate the effects.

   
   

2. Relaxation & Reflection:

   Relaxation and reflection are key to winding down effectively. Engage in calming activities such as reading a book, meditating, journaling, or talking with a loved one. These activities help to relax your mind and body, preventing "monkey brain," a state where your thoughts are uncontrollably active, making it difficult to fall asleep. By emptying your mind, you create a more peaceful transition to sleep. I personally recommended to implement these tasks in a short night routine.

   
   

3. Caffeine Window:

   Avoid consuming caffeine after 12:00 PM. Caffeine has a long half-life, meaning it can stay in your system for several hours, suppressing melatonin and making it harder to fall asleep.

   
   

4. Limit Nicotine Consumption:

   Although it's best to avoid nicotine altogether, to ensure optimal sleep quality, do not consume nicotine roughly three hours before bed. Nicotine is a stimulant and can interfere with your ability to fall asleep.

   
   

In-Bed

Establishing good in-bed habits is crucial for allowing your body to fall asleep and ensuring it has no reason to stay alert and awake.

1. Darkness:

   Close the curtains, turn off or cover any light sources, and if necessary, wear a sleep mask. Make sure your bedroom is as dark as possible. Darkness signals to your body that it is time to sleep, helping to regulate your circadian rhythm.

   
   

2. Noise:

   Our bodies are wired to remain alert if they perceive sounds and noises as potential threats. To counter this, it is recommended to wear earplugs at night. This helps you focus on falling asleep and allows your body to relax, preventing you from waking up due to unexpected noises.

   
   

3. Temperature:

   It's scientifically proven that our brains prefer a cooler temperature for sleeping. Ensure your bedroom is cool and remains cool, with some airflow or air conditioning if needed. A cooler environment helps your body lower its core temperature. Research commonly agrees that roughly 16-20 °C seems to be the optimal temperature, albeit seeming very cold.

   
   

4. Sleep Environment:

   Invest in a good-quality mattress and pillows that support your preferred sleep position such as memory foam. For pillow cases satin and silk are also optimal. Ensure your bedding is comfortable and conducive to a good night's sleep.

   
   

5. Nose Breathing:

   Although not thoroughly studied, a tip to possibly increase sleep quality is to ensure nose breathing in favour of mouth breathing. An article from sleep.com states that “repeated mouth breathing during sleep puts one at higher risk for health challenges such as sleep apnea, snoring, and high blood pressure”. An easy way to fix this issue, is to tape your mouth before sleeping and/or using nasal strips to reduce resistance in your nose’s air passages.

The Next Step

After reading this guide you will have all the knowledge necessary to start sleeping properly, like we all should.

You’ll most likely find that the task-specific problems you’d have before get easier, or even better, that they will disappear over time with good sleep. You’ll find yourself being more patient with others and your loved ones.

You’ll find yourself reborn with all the energy in the world to tackle whatever is thrown at you, because you are meant for far more than this.

So tonight or tomorrow night, go to sleep with a smile on your face, knowing that this, is the first step to becoming your best self.

Sleep, knowing that it is the first step towards embracing greatness.