Updated: Sep 28
Level up your sleep quantity and quality with these 6 tips!
1. Ideal amount
Find your ideal amount of sleep and stick to it as much as possible!
The National Sleep Foundation recommends that adults get between 7 and 9 hours of sleep per night.
The amount YOU need is highly individualized and will often change during your lifespan.
Activity levels, genetics, quantity, and quality of your prior night's sleep, etc. can all play a role in how much sleep we need on a daily basis.
Although your sleep needs can change daily, it’s beneficial to experiment and have a gauge as far as what your sleep sweet spot is - the amount of time that will allow you to wake up refreshed, alert, and be able to function at your best for daily activities.
Go to bed and wake up close to the same time each day.
Following a consistent schedule helps maintain your circadian rhythm - the body’s 24-hour internal clock which regulates your sleep/wake cycle.
Besides getting your body in the routine of anticipating the onset of sleep, consistent sleepers reap the benefit of sleep quality. By becoming more consistent with your rise and rest times, you’ll get more restorative and efficient sleep than others who are getting similar amounts of sleep but at varying times.
3. Caffeine Cut-Off Time
Establish a caffeine cutoff time: the time of day you will have your last dose of caffeine to ensure it's out of your system by bedtime.
Caffeine lasts a long time in our bodies…
up to 10 hours.
Don’t get me wrong, I LOVE caffeine. I take pre-workout most mornings before I train and follow it up with coffee after my workout. Heck, I even have a coffee mug that says “Caffeine Queen”.
Still, I know if I’m making my way to the office kitchen for another cup of coffee when the afternoon rolls around … it’ll probably affect my ability to fall asleep as well as the amount and quality of sleep I will get later that night.
Aim to keep caffeine earlier in your day, and set a time for when you’re cut off from coffee,
energy drinks, tea, and soda for the rest of the day.
Rule of thumb: Most people's cutoff time will be before or around Noon.
4. Screen Shutdown
Avoid screens in the evening before bedtime.
Blue light in the evening delays the release of melatonin, our sleep-inducing hormone, and disrupts our circadian rhythm.
If you need to watch TV or be on your phone, computer, or other screens at night- try wearing blue light glasses.
Ideally, you should shut down your screens an hour before bedtime.
5. Relax + Enjoy
Create a relaxing wind-down routine that you look forward to at night.
Here’s a great time to incorporate activities for you to relax without a screen for an hour before bed. If I want to go to bed at 10 pm, I personally start focusing on things that help me get relaxed and ready for sleep by 9 pm.
Some ideas to consider when crafting your own wind-down routine:
listening to calming music
drinking hot herbal tea (chamomile and lavender teas are my favorite at night)
yoga or stretching
Routines aren’t one size fits all. Try out different relaxing & enjoyable pre-bedtime activities and see what works for you!
Put yourself in an environment that’s as conducive to sleep as possible.
AKA - turn your bedroom into a cave.
Quiet, dark, and cold.
Invest in a great mattress and pillow.
Bonus points if you can leave your phone in another room.
6 ways to level up your sleep tonight
Identify your ideal amount of sleep
Be consistent in bed + wake-up times
Have a caffeine cut-off time
Avoid screens before sleep
Craft a relaxing + enjoyable wind-down routine
Create the right environment
Getting enough sleep is essential for your overall health but especially when it comes to athletic performance, memory, focus, and mood. Prioritize your sleep by creating habits that allow your body to restore itself and prepare for the day ahead.