In high school, I would always push back when my mom would tell me to get ready for bed. “Come on mom!” was my intellectually mature go-to line. Shortly after my plea to watch SportsCenter for the fifth time in a row succeeded I was sinking into the couch like it was quicksand, falling into a deep sleep only to be woken up by her shortly after. My second argument wasn’t as successful as I would sleep walk up to my room a little mad that she was dictating my life. Little did I know, she knew what she was talking about and I should have listened to her when she was giving me tips for better sleep.
While growing up, I was resisting a great night’s sleep which was negatively affecting me intellectually, emotionally, and physically. I would wake up unprepared to thrive the next day in all facets of my life. A lack of quality sleep will alter your hormonal profile leading to impaired cognitive processes, increased likelihood of stress and anxiety, and lowered levels of muscle-building and recovery hormones such as testosterone and growth hormone. From a weight loss and performance perspective alone, a lack of quality sleep will leave you more prone to putting on fat, slow your recovery, and make gains in both strength and muscle hard to come by.
The key to getting a great night’s sleep and waking up refreshed is creating a better, bulletproof bedtime routine. By using the 5 bedtime tips for better sleep found below, you will find yourself calm, relaxed, and more at peace setting you up for restful sleep.
1. Set a Bedtime ‘Gap’
We are adults, sometimes going to bed right at 10:00 p.m. on the dot every night isn’t in the cards. We all know that adulting is hard and issues can arise that we need to take care of. I’m proposing a bedtime gap, 9:00 – 10:30 p.m. is what I shoot for. This frees me from feeling anxious if I start my routine a little bit later on certain nights. I still have plenty of time to complete my routine and hit the hay.
2. Turn off Electronics
The world we now live in is filled with bright lights and loud noises. This is a complete detriment to our quality of sleep if we try to go from browsing our Instagram feed or watching late night Fixer Upper trying to channel your inner Joanna or Chip Gaines. Get away from all electronics at least 30 minutes before bed (60 minutes if you can). Studies have shown that even our small electronic devices emit sufficient light to promote wakefulness and suppress melatonin production. I have even gone as far as turning the brightness on my phone and laptop down if I’m working late. Anything helps!
3. Bedtime Drink and Snack
Gone is the myth that you cannot drink or eat anything before bedtime. I usually always drink something to help calm me down at night such as decaffeinated green, chaga, macha, or chamomile tea with MCT oil and lemon juice. If you’re looking for the ultimate bedtime drink check out Tim Ferriss’ “bedtime cocktail” of tea, apple cider vinegar, and organic honey.
Also, studies have shown that eating a food that is high in a slow digestive protein can promote protein synthesis and muscle growth while sleeping. Try dairy products or a simple casein protein powder before bed. Obviously, make sure that this bedtime snack is a healthy choice and still works with your daily macronutrient and caloric needs.
4. Read and/or Write
This may be the oldest trick in the book but it remains effective. Reading, especially fiction, has proven to lower stress while still actively engaging the mind. Those who read on a daily basis exhibit significantly greater memory and mental abilities at all stages in life. They’re also better public speakers, thinkers, and in my opinion more interesting to talk to (better story tellers).
You may also choose to write in a daily journal. I write when I am moved to write which may not be everyday. On any particular night I may write about a past experience that has brought me peace, helped me improve as a person, or even dabble in poetry or thoughtful quotes on thoughtful topics. I have found that if I practice self-awareness, reflection, and gratitude it engages and relaxes my mind.
“A life worth living is a life worth recording.” – Jim Rohn
5. Turn on some noise (white noise)
It may sound counterintuitive at first but using white noise to calm your mind can be a largely beneficial sleep tool. White noise can capture our attention without requiring any real focus as it passes through our consciousness but doesn’t spark any emotion. I personal turn on the bathroom fan but have also simply searched and listened to a white noise playlist featured on Spotify. You may even want to try out nature sounds such as a thunderstorm, etc.
Bonus Hack: Meditation
Simply put, meditation has changed my life for the better. Practicing daily meditation has helped calm my mind and thoughts, increased my daily focus, and improved my relationships with my peers and with God. It has also helped me practice correct and focused breathing patterns which lead to further relaxation.
I usually meditate in the mornings but if I found that particular day to be challenging I will double dip and practice once again before bed. Try out my meditation challenge now!