How to get to sleep on time

99-SECOND READ

“Sleep is the best meditation." 

Dalai Lama

Get to sleep on time & get your time back 

Quality sleep is crucial for your mental and physical health. It also makes starting your day on time easier, and helps you feel fresh and well-rested. Unfortunately many people struggle to get to sleep on time, which means they sleep in later than they want or wake up feeling tired and lethargic.

Getting to sleep earlier therefore makes you more energetic and productive - allowing you to reclaim time in the morning and throughout the day - contributing to a well-balanced life.

Create and evening routine

The No. 1 reason that my clients struggle to fall asleep is because they can't switch off. This is often due to working late, especially now that many of us WFH.

Creating an evening routine that allows you to unwind and properly prepare for sleep is the best way to overcome this problem. For better success, involve anyone you live with in your routine or get them to support it. 

Points and ideas:

1.Eat dinner at least 3 hours before bed to allow for proper digestion

2. Stop work or study at least 2 hours before bed

3. Turn on a blue light filter on your phone, laptop & TV from 6pm onwards – blue light disrupts melatonin production, which is the hormone that makes you sleepy

4. Get off your phone and stop watching TV at least 1 hour before bed. Instead you can try:

• A relaxing activity like doing a puzzle, drawing or journaling
• Listen to (calming) music
• Have a bath or do an indulgent skincare routine
• Read a book or magazine
• Calm stretches or yoga
• Meditation

1. h
2. h
3. h
4. h

5. Create a relaxing mood: Light a scented candle, dim the lights, drink camomile tea

6. Start getting ready for bed 1 hour before you want to sleep

7. If there’s anything on your mind when you go to bed, write it down or set a reminder to deal with it tomorrow – this will help you forget about it until the next day

8.Don’t use your phone in bed – instead, listen to soothing music or sleep meditation tracks or read

To build your routine and make it into habit, you can set reminders throughout the evening to prompt you through the steps. Experiment and develop a routine that works for you.

2 MoreTips

1. Exercise regularly – it’s proven to reduce the time it takes to get to sleep and improve sleep quality.
2. Avoid caffeine after 3pm. Caffeine can remain in your system for up to 7 hours! Caffeine blocks adenosine, which is the chemical your body releases to make you sleep.

Note: some people notice the effects of caffeine more than others.

Like any goal, to be successful, it’s very important to build your motivation. So consider all the things that going to sleep earlier will give you – better health, brighter mood, more focus and increased productivity; ultimately more time for yourself and things you want to do.

Lastly, remember that life is about balance, so sometimes it’s okay to forget the rules and routine, be in the moment, and have fun!

NOTE: To find out more about the incredible benefits of sleep, check out the fascinating book Why We Sleep, by Matthew Walker.

The challenge with any advice like this can be implementing it in your life – if you want to work on your sleep patterns or factors that affect your sleep, such as working late, stress or exercise, I would love to help.



If you found that interesting, you can subscribe to the 99-SECOND BLOG to stay up to date with insights and ideas on how to live a balanced life.