Tips for optimizing sleep to enhance performance and results

Daniel Wheeler

3.5 min read time

When was the last time you forgot to plug your phone in before bed? It’s probably been a while. Having our phones on 100% battery each morning is a priority for most of us, so why don’t we prioritize waking up and feeling 100% charged ourselves?

While asleep your body:

• Undergoes processes of repair for your tissues and cells and immune system which can help you better fight off colds and flu.

• Removes waste products, including toxins like beta-amyloid, linked to Alzheimer’s disease.

Adequate sleep is also directly linked to improved cognitive performance, mood, and stress management. Who doesn’t want improvement in those areas?

In case you aren’t totally sold yet that an extra hour of sleep is more important than that Netflix series, try these actionable steps that you can implement in your life TODAY and see for yourself the incredible results of quality sleep.

1.    Prioritize Consistent Sleep Patterns

• Aim for a consistent sleep schedule by going to bed and waking up at the same time every day. This helps regulate your body's internal clock. By staying up late and sleeping in on the weekends we give ourselves jet lag which can be why Monday mornings seem so miserable.

2.    Create a Relaxing Bedtime Routine

• Develop pre-sleep rituals that signal to your body that it's time to wind down. This could include activities like reading a book, gentle stretching, or practicing relaxation techniques.

3.    Limit Exposure to Screens Before Bed

• Reduce exposure to electronic devices with screens (phones, computers, TVs) at least an hour before bedtime. The blue light emitted from these devices can interfere with the production of the sleep hormone melatonin. I highly recommend investing in a pair of blue light blocking glasses!

4.    Optimize Sleep Environment

• Ensure your bedroom is conducive to sleep. This involves keeping the room cool, dark, and quiet. Consider blackout curtains, mattress cooling pads or white noise machines if needed.

5.    Watch Caffeine and Stimulant Intake

• Be mindful of caffeine and stimulant consumption, especially in the late afternoon and evening. These substances can disrupt sleep.

6.    Engage in Regular Physical Activity

• Incorporate regular exercise into your routine but try to finish intense workouts at least a few hours before bedtime. Exercise can promote better sleep quality.

7.    Manage Stress Levels

• Nobody sleeps well when they are stressed. Find your healthy stress relief method and stick to it.

8.    Mind Your Meal Timing

• Avoid heavy meals close to bedtime.

9.    Expose Yourself to Natural Light

• Get exposure to natural sunlight during the day, especially in the morning. This helps regulate your circadian rhythm, making it easier to fall asleep at night.

10. Stay Hydrated, but Watch Evening Fluid Intake

• Hydrate throughout the day, but limit fluid intake close to bedtime to avoid night time bathroom visits.