Daily writing prompt

What do you do to improve your sleep?

View all responses

Oh my… I have tried so many things to sleep better! And I’m glad that I did. Now I know that I’m the kind of person who needs more than the “regular” 7-8 hours of sleep. For a long time, I faced issues falling asleep. The good thing is that I learned over the years ways to improve this. Here they are:

• Use earplugs. I currently use silicone earplugs to sleep on some nights. I live relatively close to an airport, so they are a game-changer. I have used them in more peaceful bedrooms, and they still help me sleep better. These are the earplugs I recommend: Amazon.com: Loop Quiet 2 (not an affiliate link).
• Make your room darker. Sleeping in a room with blackout curtains is a blessing. You can also wear a sleep mask and get a similar effect.
• Be careful with your coffee/caffeine intake! Surviving a week without coffee taught me that drinking coffee is not a game. I would recommend that you reduce the amount of coffee you consume (even a little) and stop drinking it 8 hours before your bedtime. This also applies to black tea, Coca-Cola, and any other caffeinated drink.
• Reduce your stress levels. Easier said than done, right? Why is this important? Well, when I was studying Biology, I had extremely high stress levels, and some nights, I couldn’t sleep at all. When I delivered my thesis, it was magic. I was finally able to relax (and sleep better). The same happened when I quit a job (that brought me so much peace). There are things you can do to keep your stress levels at bay. Journal, meditate, go to the shrink, delegate tasks, practice Tai Chi, go camping… Test different things to see what works for you.
• Get sunshine shortly after waking up. I didn’t know this was so important until I discovered (and maybe got a crush on) Dr. Andrew Huberman’s YouTube show. He mentions that getting sunlight in the first hour after waking up is one of the most important signals to your body that it is time to be awake. Why does this matter for sleeping, though? Well, it helps our bodies regulate circadian rhythms, making it easier for us to sleep.
• Exercise. I don’t like this one, but I know I have to do it. Whenever I have a long walk or an exercise session, I sleep like a baby. I know it’s not fun for many of us, but we must exercise. It benefits us in many different ways.
• Don’t take naps! I love naps with all my heart, but when I fall into a delicious slumber during the day, I have a very hard time falling asleep at night. It’s hard, but your circadian rhythm will thank you. If you seriously need to take a nap, set a timer to ensure it doesn’t go over 20-30 minutes.

What about you? What do you do to help your wonderful self sleep better?