Learn how to sleep more, improve the quality of your sleep, and wake up early.
Learn to sleep better and how to fall asleep instantly today!
How to sleep better:
- Sleep problems?
- How to improve the quality of sleep?
- Sleep problems don’t improve?
- How can you wake up early?
- Sleep Better Action Steps
Sleep is important, not only for our memory but also for our focus.
If you procrastinate a lot, it might be caused by a lack of sleep, for example.
Questions:
- Are you tired all day?
- Do you have important things to do, but you never have enough energy to do them?
- Or it’s hard to get your most important tasks done because you fall asleep constantly?
Learn in this article how to get better sleep, because if you are tired and lacking energy, you will never get the important things done!
It’s time to get the quality sleep you deserve.
Let’s start to sleep better!
1. How big is your sleep problem?
Do you get enough sleep?
How many hours each night do you get?
Most people are sleep-deprived all the time.
They don’t get enough sleep and don’t know how it feels to be well-rested.
Track your sleep for a few days, write down how many hours you sleep each night, and how you feel after it.
I do this myself. Every time I procrastinate, I see a significant correlation to lousy sleep.
For you, it might be different, and maybe you are one of the lucky ones who only need 5 hours a night, but I doubt it.
Chances are higher that you are constantly sleep-deprived.
So how much sleep do you get each night?
2. How to improve sleep quality?
Next, improve the quality of your sleep.
Find your perfect sleep routine.
Every person is different. That’s why there is no one size fits all solution.
Find your solution!
Here are a few things that sleep specialists recommend!
Better Sleep Recommendations:
- Only go to sleep when you are tired.
- Get up at the same time every day (set an alarm clock), regardless of the duration of the night’s sleep. This rule also applies to the weekend.
- It is better not to take naps during the day such as afternoon naps or in front of the TV in the evening.
- If you spend a significant amount of time in bed but only get a short amount of sleep, it is a good idea to shorten your bedtime overall: go to bed later and get up earlier.
- Do not engage in activities such as watching TV, reading, or eating while in bed. Use the bed only for sleeping. This does not include sexual activity.
- Go to bed and sleep at the same time every day.
- Wind down at least an hour before you go to bed.
- Keep your room dark, cool and quiet. Make your surroundings as quiet and dark as possible. Use noise-canceling devices or sleep masks if needed.
- Fresh air: Ventilate your bedroom briefly before going to bed.
- No screens in bed. No TV or mobile phone in the bedroom. Read a book instead.
- No coffee after 4 pm. Or any other drink that has similar effects as coffee.
- Finish your dinner at least 4 hours before you go to bed.
- Exercise daily.
- Use your bed only for two things: sex and sleep.
- Record yourself sleeping with an app to find irregularities.
- Visit a sleep lab to find medical problems that disturb your sleep.
- Adjust the temperature of your bedroom. Try a bedroom temperature between 60 and 70 degrees Fahrenheit for optimal sleep.
- Buy a new bed, mattress, or pillow.
- Hide all clocks.
- Wear socks.
- Get all animals outside your room if they disturb your sleep.
- Get an allergy test. Maybe you are allergic to dust mites or animal allergens.
How to fall asleep easier:
- Count sheep.
- Place a hand on your belly and slowly breathe in and out.
- If you can’t fall asleep after 20 minutes, get up and do something else till you are tired again.
- If music helps you to fall asleep, use a player with a “sleep” function that automatically shuts down after 30 or 60 minutes
- Use a white noise machine.
Try what works for you.
For myself, going to bed at the same time, buying a new mattress and pillow, making the room as dark as possible, and no electronic devices at night worked wonders.
But for you, other combinations might work better.
Caution: Sleep anger spiral
Avoid having high expectations for your sleep.
If you get angry that you can’t fall asleep or start to panic that you’ll be tired the next day, you’ll have a harder time falling asleep.
If you are awake for more than 15 minutes, get up and move to another room (especially if you start to feel angry).
Do not go back to bed until you feel you are ready to fall asleep again. If you have insomnia, don’t watch the clock at night.
A lot of people sleep better when the pressure of time is removed. Only take sleeping pills after consulting a doctor.
3. Your sleep problems don’t improve?
If the suggestions above don’t help and you suffer from sleep problems at least three times a week within a month, and for longer than four weeks, this may indicate a sleep disorder.
Contact your doctor to clarify if you suffer from sleep disorders that require special treatment.
4. How to wake up early?
If you want to change your life, you need time.
How are you going to get that time? By waking up earlier than you usually do.
If you usually wake up at 5 am, it’s 4 am now.
If you usually wake up at 9 am, it’s 8 am now.
You get the idea.
Then use this one hour to change your life. Use it to do what you know you have to do. This is your hour. This is where everything changes.
The Wake Up Early plan:
The trick to waking up early is to go to bed early.
And let’s be honest: Do you do anything productive after 10 pm anyway?
If you do great, otherwise go to sleep.
Watching television two hours a day accumulates to one month a year. One month of only watching tv and nothing else. No sleep, no dinner, just watching television.
One month you could use to reinvest in yourself! Just imagine what you could achieve in one month?
Next time you think about why your life doesn’t change, consider how much time you waste watching television, playing video games, or using social media?!
I know it’s not easy to change your habits. Especially if it involves waking up earlier but please give it a try.
Try it for a week or two. If you don’t like it, you can still say: “Waking up early is not for me, but at least I tried. ”
See what works best for you. What do you have to lose?
Improve the quality of your sleep, get enough sleep, and try to wake up a little bit earlier every day!
Sleep Better Action Steps:
- Improve the quality of your sleep. Pick one of the better sleep recommendations and keep a journal on how you feel each day.
- Go to bed earlier. An average adult needs 7 to 8 hours of sleep each night.
- So if you want to wake up at 5 am, set the alarm at 9 pm. Now you have one hour to wind down before going to bed at 10 am.
- Use the time you created to change your life. That way, you might achieve more till 10 am than most people do all day.
Don’t compromise on your sleep! It’s the best way to stay healthy and stay energized for the whole day!
Next: Join HowHabit Pro to learn how to change your habits effectively and improve your sleep.