Sleep Soundly, Live Loudly: The Ultimate Checklist for Mastering Your Sleep Schedule
Hey there, my friend!
Are you tired of tossing and turning at night? Do you wake up feeling groggy and unproductive? It's time to take control of your sleep schedule and prioritize your rest for a better, more fulfilling life. In this guide, I'll share in-depth tips and a daily checklist to help you master your sleep schedule and pilot your way to success.
Sleep is the foundation of health. In terms of de-risking just about every disease that is killing us in the developed world, it’s very hard to look no further than sleep. Nutrition and exercise are important, but sleep is the foundation. “Sleep is the foundation on which those two other things sit. It’s not the third pillar of good health, I think it is the foundation,” said Matt Walker, the renowned sleep scientist.
According to scientific research, there are five main sleep hygiene tips that can help you get the most out of your sleep. Here they are:
1. Set a regular sleep schedule and stick to it. Just like a pilot follows a flight plan, you need to follow a sleep schedule to maintain consistency. Aim for 7-9 hours of sleep each night and try to go to bed and wake up at the same time every day, even on weekends.
2. Create a wind-down routine. A pre-flight checklist ensures everything is in order before takeoff. Similarly, a wind-down routine prepares your mind and body for sleep. Take a warm bath or shower, read a book, or listen to calming music before bed to help you relax and unwind.
3. Keep your bedroom cool. Like maintaining a comfortable temperature in the cockpit, keeping your bedroom cool can help you fall asleep faster and stay asleep longer. Aim for a temperature between 60-67 degrees Fahrenheit / 15.6 to 19.4 degrees Celsius
4. Remove technology from the bedroom. Just like a pilot turns off all devices during takeoff and landing, you should remove all technology from your bedroom to avoid "anticipatory anxiety" that can disrupt your sleep. Make your bedroom a tech-free zone and avoid using screens for at least an hour before bedtime.
5. Avoid caffeine and alcohol. Just like a pilot needs to stay alert and focused during their flight, you need to limit your intake of caffeine in the afternoon and alcohol in the evening to avoid disrupting your sleep. Stick to decaf beverages after lunch and avoid drinking alcohol close to bedtime.
Fun Fact - how long can you survive without sleep? The record someone survived without food might be 382 days (a lean person maybe 30 days). Deprivation of sleep causes the quickest reduction of health. Guinness has banned trying to set record for sleep deprivation because it’s so dangerous (cancer, mental health, CVD, metabolic syndrome, suicidality).
Sleep is much more like trying to land a plane. It takes time to gradually descend down onto that hard foundation of this thing that we call a stable night of sleep, said Matt Walker. Sleep is the greatest life support system you could ever wish for. It’s a remarkable health insurance policy, it’s largely democratic, free and largely painless, added Walker.
Now that you know the five main sleep hygiene tips, let's dive deeper into how you can master your sleep schedule with a daily checklist. Use this checklist every day and night to prioritize your sleep and pilot your way to success:
- Wake up at the same time every day, even on weekends.
- Get exposure to natural light as soon as possible.
- Refrain from hitting snooze on your alarm.
- Avoid caffeine for the first hour after waking up.
- Get plenty of natural light exposure.
- Limit caffeine consumption to the morning hours.
- Take short breaks during the day to move and stretch.
- Wind down with a calming activity such as reading,
- Avoid screens for at least an hour before bedtime.
- Keep your bedroom cool, dark, and quiet.
- Avoid alcohol and heavy meals close to bedtime.
- Establish a consistent bedtime routine.
In terms of de-risking just about every disease that is killing us in the developed world, it’s very hard to look no further than sleep. Nutrition and exercise are important, but sleep is the foundation. According to Matt Walker, “Sleep is the foundation on which those two other things sit. It’s not the third pillar of good health, I think it is the foundation.”
The importance of sleep cannot be overstated. The Guinness Book of World Records has banned attempting to set records for sleep deprivation due to the danger it poses to mental and physical health. In fact, sleep deprivation has been linked to cancer, cardiovascular disease, metabolic syndrome, and suicidality.
It's crucial to prioritize your sleep, and the five main sleep hygiene tips and daily checklist provided in this guide can help you achieve better rest and a more fulfilling life. As Matt Walker says, "Sleep is much more like trying to land a plane. It takes time to gradually descend down onto that hard foundation of this thing that we call a stable night of sleep."
Remember, sleep is the greatest life support system you could ever wish for. It's a remarkable health insurance policy that's largely democratic, free, and painless.
So, prioritize your sleep, use the daily checklist, and check out Matt Walker's amazing work at https://www.sleepdiplomat.com for all things sleep.
Wishing you all restful nights and a fulfilling life ahead.