Finding Your One Thing: Fine-Tuning Your Sleep
This article is part of an author series on finding and focusing on one thing to improving sleep hygiene. Check out Part 1: Getting Enough Sleep and Keeping a Schedule, Part 2: Social Media and Television Habits. and Part 3: Two Things to Avoid
We've been on a journey to discover our 1 thing to focus on for better sleep hygiene. With that being said, have you discovered your 1 thing?
Or maybe you're that someone who's scrolling through Facebook and clicks on the article and thinks One thing? What's this dude talking about?
Glad you asked, and I am glad you are here!
Sleep principles in a snapshot
In this series, I am listing several sleep principles and adding handles for application, but I am asking you to apply only 1 thing, not 2 or 3 or all 6. Just one thing. I'll give you the quick version of all 6.1
- The vast majority of people need 7 to 9 hours of sleep. So do you! Is this your one thing?
- I said people need sleep schedules! You're a person, so do you!
- I detailed out how social media and television can cause anxiety. Do you need to give up either?
- Believe it or not, I said no exercise, but before you quickly declare this as your one thing...context is important. No exercise within 90 minutes of sleep, but exercise, in general, helps with sleep duration!
- Finally, cut down on the caffeine.
Did you find your one thing?
Taking the fine-tuning approach
Today, we will review fine-tuning! There's nothing wrong with a bit of fine-tuning! Sometimes fine-tuning might prevent major mechanical issues. Perhaps fine-tuning your sleep will prevent a season of insomnia.
Fine-tuning your sleep habits could look like you are sleeping for a longer period of time or falling asleep quicker.
Ditch the radio alarm clock
When I was a teen, I think I was typical – I disliked getting up early. I know many people still never outgrow that stage, but oddly enough, I did. Anyway, back to the point. I would always wake up, look at my clock, and say, “I still have 2 hours to sleep." And I would continue to do so as the time grew closer to my wake-up time. Sound familiar?
The problem is this: it's less time I am sleeping and more time I am thinking about the day ahead. I think it's better not to look or think about the time. It can improve your total sleep duration. Set your phone alarm and remove any radio alarm clock from your bedroom. A fun fact: every sleep lab I've ever worked in has never had a clock in the patient's room.
Avoid spending excessive time in bed
The bed should be used for sleeping. I know that may have shocked your system. After all, you use it for YouTube, reading, and watching movies. The reality is, your body can become used to the comfort of the bed, which could create difficulty in falling asleep and staying asleep.
Fine-tuning quick tips
- Turn your alarm off and get up. Less fragmented sleep can lead to better sleep.
- Write a to-do list before bedtime – one less thing for your mind to review when trying to fall asleep.
Do you need to embrace your one thing in this fine-tuning article? Which one seems to fit you best? Please add your comments and questions below!
How many nights a week do you experience insomnia?