| I take my sleep very seriously and consider myself lucky to keep a good schedule, but there are things you can do to make it happen. Also, getting quality sleep is like being fit, meaning that if you follow some principles you will get the desired results. The hard part isn't knowing what to do. It's doing it. The main factors are schedule and quality. 1. Schedule- figure out how many hours you need. For me, it's about 8. Maybe you need 9, 10, or 6. Decide what time you want to get up, and start trying to go to bed at the appropriate time. Don't deviate or give up. This is where discipline matters. 2. Quality- don't sabotage yourself. Don't consume caffeine late in the day. Caffeine has a half life and chemistry doesn't lie. Just because you think you can sleep with caffeine in your system doesn't mean it isn't harming quality. Try to wind down your mind with reading or stretching. I'm not entirely sold on the effect of blue light, but to each their own. Alcohol should be avoided too, if you're serious about good sleep. Finally, the most impactful motivator for me is how much my life improved once I started treating my sleep with respect. As I've gotten older, I noticed that the quality of my daytime cognition is far better with good sleep patterns (go figure). In the long run this will pay dividends. My colleagues still believe they can function just like they did as college students. They don't. Emotional balance: giving yourself some personal time instead of waking up and immediately going to work will improve your mental health. All of this provides a positive feedback loop which will motivate good sleep habits. I'm in bed at 9, asleep by 930, and up by 530 without an alarm. I leave for work at 730, so there is literally no stress to wake up by a certain time. |