The quality of your sleep is a determining factor in your daily productivity. Hacking your sleep schedule requires some time and effort but can be really rewarding in the end. You will have more time to do whatever you like to do (work, be with your family, blog, etc.) and you will have more energy to do it.
- Do not eat before going to bed (at least 2 hours before sleep time).
- Sleep in dark, quiet room.
- Sleep with fresh air (open windows or get air refresher).
- Exercise during the day. If you don’t exercise, go for a 15 minutes walk before the sleep time.
- Do not watch TV in the bed before going to sleep. Read a book, take a bath, do something relaxing.
- Don’t drink coffee or other stimulants within 6 hours of bed time.
- Don’t take long naps (more than 30 minutes) during the day.
Follow these simple tips and within one or two weeks you will notice how your sleep starts improving.
A trick that works marvels for me is:
First, condition yourself to wake up exactly at the same time every morning, weekdays, weekends and holidays included. Your body needs stability at some point in the sleeping process. For working people like me, the easiest variable to standardize is the wake-up time. Then, go to sleep only when you feel tired. Don’t give yourself a specific bed time but let your body decide when you need sleep. By having the same wake-up time, your body will automatically feel tired at exactly the right time to have the perfect sleeping time, every time. Doing so will save you countless hours of sleepless bedtime. I went from 8–9 hours of sleep per normal night to 6–7 and I have the same amount of energy than before.
Another tip that I can give you is to stop the caffeine and replace it with exercise. A good rule of thumb is 15 minutes of exercise for each cup of coffee taken in a normal day. For example, if you take 3 coffees in your normal day, exercise 45 minutes per day. After 2–3 weeks, you will find that you need less and less coffee to stay awake and alert. Within 2–3 months, you will have replaced your coffee addiction altogether, you will be more healthy, more rich (coffee is expensive in the long run), you will sleep better and you will need less sleep than before.
Since everyone is different, something that works for me may not work for you. These are just examples of what you can do to sleep better but you need to find what works best for you.