In our fast-paced contemporary life, where efficiency is applauded, and time is a valuable asset, the importance of a good night's sleep often takes a back seat. However, the value of quality sleep extends far beyond replenishing energy for the day. It is a cornerstone of overall well-being, influencing everything from physical health to mental sharpness. Yet, despite its profound significance, common misconceptions persist about developing a robust sleep cycle. In the pursuit of the hustle, many of us inadvertently neglect the crucial role sleep plays in overall health and happiness.
It took me about a month and a half, almost two, to start going to bed earlier at night. Then, it was another two months to figure out a good morning routine. Finally, around two months after that, I was able to solidify the habit. If you're seeking a shortcut or a hack for this, coming from someone whose life goal is to find hacks, let me tell you, it's just not going to work.
Think about it logically. You're attempting to rewire your body to do something it doesn't know how to do yet. When was the last time you consistently woke up early? How long has your sleep schedule been less about sleep, less about a schedule, and more about just staring at a screen until your eyes are strained enough to close?
Remember, the goal isn't just to wake up early; the idea is to build a system around your mornings and nights—a system that will endure most days. It's easy to wake up early on days you have to, like for a morning trek, road trip, or a flight. But for this to become a habit, you need to do it every single day, for an extended period of time.
Many people think that quick results are the solution. They give it their 100% every single day until they get what they want. But experience tells me that this method seldom lasts. If you keep giving 100%, you'll eventually burnout, take more breaks, and regress to your old habits.
Old habits die hard, and sometimes they need to be killed more than once. A more sustainable way to make habits last is to do 1% better than yesterday, every day for six months. It may sound like a lot, but honestly, it's the prolonged waiting time that discourages many people.
In an age of instant gratification, where we want everything right now, including lifestyle changes, any successful person will tell you that you can't cheat the grind. You have to take a series of small steps every single day. You have to condition yourself to do it consistently because that's what will eventually stick. Once your body understands what you need from it, the rest flows like clockwork.
So let's talk about sleep and particularly the steps I took to enforce a strong nighttime routine.
1.Identify your Ideal bed time
Waking up early is not just about the morning; it's equally about the night. You need to train your body to fall asleep at a specific time. This method involves reverse engineering from your waking point to identify your ideal bed time.
- Start with the time you want to wake up, ideally ninety minutes before any other activity in the day. For example, if you aim to wake up by 7:30 am, set your alarm to 6 am.
- Count back 8 hours from your expected wake-up time. Given 6 am, you need to be asleep by 10 pm (10:30 pm at the latest).
- Wind down 60-90 minutes before your sleep time. For the first two months, if you aim to sleep by 10 pm, start signaling your body to wind down by 8:30 pm.
2. Curate a Wind down
Your body needs clear and repeated signals to let it know to shut down. This is where wind down routines come in handy. While these wind downs are strict at first, they gradually become easier as your body doesn’t require the reminders.
Avoid sending mixed signals to your body. Don't suddenly give it a random day of hope because it will cling to it. It's easy to break, which is why these six months are crucial.
And again, let me remind you: this is temporary.
In my current state, I can browse social media until the minute I sleep. I don't usually do it, but it doesn't affect my sleep times as much since my body's wind-down is more powerful than my need to be on social media. And that's where we need to get you.
3. Introduce a Night Time Routine
If you're genuinely cutting down stimulations an hour before sleep, your body needs activities for the next 30-40 minutes to stay busy. This routine will also help you introduce sleep at your will.
Here are some good nighttime practices:
At this stage, minimize phone usage (perhaps only for activating meditations or setting alarms) and reduce light sources in your environment (candlelight, a night light, or a table lamp; aim for 80% darkness in your room).
Remember, avoid texting, steer clear of social media, and limit stimulation. If necessary, switch your phone to do not disturb mode. Personally, I prefer keeping my phone away to resist the temptation.
4. Get In Bed
Aim to be in bed around 9:30 - 9:45. Keep your phone away from you; place it on a table at a distance. Your bedroom should be in complete darkness. If you can discern your room furniture, it's too bright.
Initially, consider wearing an eye mask to ensure complete darkness. I understand some people dislike having things on their faces, but for the first six weeks, consider this a necessary adjustment. Remember, these measures are temporary, and over time, you'll find you won't need them. In the beginning, embrace any assistance you can get. Using a piece of cloth to cover your eyes and block out all light? Absolutely. This is beneficial for improving your sleep.
Maintain a comfortable position. If you prefer, you can also incorporate nighttime meditation or white noise. Use pillows and cushions as needed. If you can afford it, a weighted blanket also does wonders.
5. Struggle a lot, but embrace the challenge
As I mentioned, it took me 1.5 - 2 months to transition from sleeping at 4 am to a 10 pm bedtime. The initial weeks are going to be tough—very tough! You're trying to get your body to adapt to something new, and it can be confusing at first.
During the first six weeks, sleep didn't come easily. Tossing and turning, restless movements, a mind craving stimulation—it felt like madness. Remember to be patient. Building this habit requires time and persistence. You need your body to listen to you.
During this period, there will be temptations to reach for your phone after 40 minutes.
Resist this urge.
Just lie in bed and wait.
Be patient for sleep to come. You might try a countdown from 100 or a guided meditation to help.
While it might seem unconventional, masturbation can sometimes aid sleep. However, be cautious not to become overly dependent on it. You don't want your body to associate it as a reward system for falling asleep.
In this journey to transform my sleep patterns, embracing the challenge was pivotal. The initial struggles were undeniably hard, but with patience and unwavering resolve, I managed to reshape my sleep routine. Transitioning from nocturnal habits to an earlier bedtime demanded persistence and self-discipline. It's crucial to recognize that creating a new habit takes time—there are no shortcuts. So, as you embark on your own sleep transformation, remember to be patient, stay committed, and eventually, you'll find yourself drifting into a healthier and more restful sleep routine.
Remember, you have control over your body. You can instruct it. Don't yield to its restlessness; rise above it and maintain your resolve.
Sweet dreams reward those who persist.