Some notes on sleeping better

Sleep is a key part of staying healthy and sharp, and yet it’s so hard to do right — or at least it has been for me. While everyone’s journey to feeling well-rested is different, these are tactics that have worked for me:

1. 🚶Move it for 30 minutes a day (even just walking) to tire my body.
2. 📺Don’t use screens (phones, laptops, TVs) in bed or 1 hour before bed.
3. 📱Use my phone’s Bedtime Mode to reduce stimulation. This makes the screen greyscale and turns off notifications.
4. ⚡Charge my phone far from the bed to remove temptation. Instead…
5. 🗒️Keep a notepad next to my bed to get thoughts out of my mind.
6. 💡Dim the lights an hour before bedtime to start the cycle, including a low-light solution for the bathroom.
7. 🎵Relaxing music (like this 1hr track) helps. Use a Google Home / Alexa / Siri to trigger it to avoid screens.
8. 🔇Minimize noise and light by getting good blinds, hiding or taping over lights, and wearing earplugs.
9. 🪥Maintain a bedtime routine. For me, it’s brush my teeth then read something that doesn’t remind me of daytime (fiction, not self-help).
10. 📅Set aside enough time to sleep. My mind and body need 8–9 hours to recharge. For my 9–5 schedule, that means being in bed by 11pm.
11. 💰Pay off debts. If you’re able, catch up on lost sleep within a week.
12. 🛏️Get a good mattress. It’s the single best expense to improve health.
13. 🪶Support myself with a pillow between my knees when sleeping on my side, or under my knees when sleeping on my back.
14. 🍔Avoid indigestion by eating dinner at least 3 hours before bed.
15. 💊Supplements: 400mg magnesium and 10mg melatonin can help.
16. 🐢Be patient but stubborn. It can take up to 2 weeks for the body to fully adjust to changes in sleep timing or environment.
17. 😱Don’t panic if I can’t sleep. After an hour of insomnia, get out of bed to reset (keeping lights low). If my mind is active, write until I’ve gotten all of my thoughts out. If my body is restless, calm it with stretching.

I hope some of these tips help you find better rest at night and better focus and health during the day.

If you’re feeling overwhelmed (it is a big list), try making one change per week. These took me years to figure out, so don’t expect to do it overnight.

And let me know in the comments if you have other sleep tips that work for you — I’m always looking for a better nights’ sleep!