**The Problem:** Many people undersleep or experience poor-quality sleep, increasing the risk of cardiovascular disease, metabolic disorders (e.g., diabetes), immune system dysfunction, mental health issues (e.g., anxiety, depression), and certain cancers. Poor sleep also weakens the prefrontal cortex, reducing willpower and self-control, which can sabotage your nutrition and exercise goals. **The Solution:** Aim for 7–9 hours of high-quality, uninterrupted sleep, sleeping and waking around the same time each day, preferably going to sleep around sun-down and waking at sun-rise, aligning your sleep with your circadian rhythm, your body's natural, approximately 24-hour internal clock that regulates cycles of sleep, wakefulness, and other bodily processes. ## Optimizing Your Sleeping Environment Your bedroom, or at least your bed space, should signal rest and relaxation. Use the [[Fix Your Environment]] framework to remove negative cues (e.g., your phone) and add positive ones (e.g., a relaxing book). Here’s how to create a sleep-friendly space: - **Darkness**: Use blackout curtains or a sleep mask to block light, which can suppress melatonin and delay sleep.[^2] - **Quiet**: Minimize noise with earplugs, a white noise machine, or natural sounds like crickets through an open window (if it’s mostly quiet outside). - **Cool Temperature**: Keep your bedroom at 60–67°F (15–19°C), as cooling down mimics your body’s natural sleep process, promoting faster sleep onset.[^3] I adjust my covers—a sheet in spring/summer (when my bedroom is in the low 70s °F), a sheet plus comforter in fall/winter (when my bedroom is in the low 60s °F). - **Hot Shower Pre-Bed**: Take a hot shower or sauna 1–2 hours before bed to raise your core body temperature. The rapid cooldown signals sleep time, boosting melatonin release.[^4] - **Firm Bed**: Choose a firm mattress or futon and supportive pillows (I use a buckwheat husk pillow) suited to your sleep position. I personally sleep on a futon on tatami mats, which is much firmer than a normal bed and is incredibly relaxing and has given me pain relief after back injuries. - **Sleep Solo When Possible**: Sleeping alone reduces disruptions from a partner’s movements or snoring, though a separate cover can help if sharing a bed. - **Relaxing Pre-Bed Activity**: Wind down with calming activities like reading a physical book, journaling, listening to soft music, or playing a familiar audiobook with a sleep timer (e.g., 15–30 minutes). - **Temperature-Controlled Mattress**: If budget allows, consider a cooling mattress or pad to stay comfortable, especially if you overheat at night. ## Things to Avoid To protect your sleep cycle and quality, steer clear of habits that disrupt your circadian rhythm or keep you alert. - **Skipping Morning Light**: Expose yourself to 10 minutes of natural light within 1–2 hours of waking to signal daytime to your brain, reinforcing your circadian rhythm. Skipping this *pushes back sleep cycle* by delaying melatonin suppression and weakening alertness.[^5] - **Late Caffeine**: Avoid caffeinated beverages (e.g., coffee, tea, energy drinks) 10–12 hours before bed, as caffeine blocks sleep-promoting adenosine. - **Alcohol Before Bed**: Refrain from alcohol 3–4 hours before bed. It reduces REM sleep and increases deep sleep early in the night, leading to fragmented sleep. I rarely drink alcohol. - **Screens Before Bed**: Avoid screens (phones, TVs, laptops) 1–2 hours before bed, as blue light suppresses melatonin. *Pushes back sleep cycle* by signaling daytime to your brain. I've found that I can get to sleep fairly quickly after getting off devices, but I also have my devices turned to night mode that makes the light from them more red. - **Stimulating Media**: Avoid intense movies, shows, or video games before bed, as they increase mental stimulation and alertness (often with blue light). - **Late-Night Liquids**: Avoid large amounts of liquids 2–3 hours before bed to prevent nighttime bathroom trips. - **Late Meals**: Allow a 3+ hour buffer between your last meal and bedtime to avoid indigestion. - **Clock-Watching**: Don’t check the clock when falling asleep or waking at night, as if it increases your anxiety. ## Practical Application Optimizing your sleep environment is crucial for getting quality sleep. Track the impact these methods have. Log bedtime, wake time, and how refreshed you feel (1–10 scale). If you're trying these methods and struggle to fall asleep, get out of bed after 20 minutes and do a calming activity (e.g., reading) until sleepy. You want your bed to be associated with sleep. [^1]: Walker, M. (2017). *Why We Sleep: Unlocking the Power of Sleep and Dreams*. Scribner. [^2]: Blume, C., et al. (2019). Effects of light on human circadian rhythms, sleep, and mood. *Somnologie*, 23(3), 147–156. [^3]: National Sleep Foundation. (2020). What is the ideal bedroom temperature for sleep? [Online Resource]. [^4]: Haghayegh, S., et al. (2019). Before-bedtime passive body heating by warm shower or bath to improve sleep: A systematic review and meta-analysis. *Sleep Medicine Reviews*, 46, 124–135. [^5]: Roenneberg, T., et al. (2012). Social jetlag and obesity. *Current Biology*, 22(10), 939–943.