How to Sleep Better: Practical Tips from Sleep Smarter

We often talk about productivity, leadership, and management, but we rarely focus on one of the most essential elements that fuels our daily success: sleep. Shawn Stevenson’s book Sleep Smarter brings attention to how quality sleep can improve not just our health, but also our performance at work and in life. Here, I’ll share some practical tips inspired by the book to help you improve your sleep.

Create a Consistent Sleep Schedule

One of the key takeaways from Sleep Smarter is the importance of a regular sleep routine. Our bodies have an internal clock, called the circadian rhythm, that relies on consistency. Going to bed and waking up at the same time every day trains your body to sleep better. Even on weekends, try to stick to your routine. Over time, this helps you fall asleep faster and feel more refreshed.

Make Your Bedroom a Sleep Sanctuary

Your environment plays a huge role in how well you sleep. Shawn Stevenson emphasizes that your bedroom should be optimized for sleep. This means creating a cool, dark, and quiet space. Light disrupts melatonin production, a hormone that helps you fall asleep, so blackout curtains or an eye mask can be very helpful. Additionally, turning down the temperature to around 15-19°C promotes deeper sleep.

Limit Screen Time Before Bed

Blue light from devices like phones and laptops can mess with your sleep patterns. This light tricks your brain into thinking it’s still daytime, which delays the production of melatonin. Stevenson recommends avoiding screens at least 30 minutes before bed. Instead, consider reading a book or doing something relaxing to wind down. If you must use screens, there are blue light filters or special glasses that can help reduce the impact.

Get Natural Sunlight During the Day

Getting sunlight during the day, especially in the morning, boosts your circadian rhythm and energy levels. Shawn Stevenson points out that exposure to natural light helps you sleep better at night. Aim for 10-30 minutes of sunlight in the morning to signal to your body that it’s time to be awake and alert. This also makes it easier to wind down when the sun sets.

Be Mindful of What You Eat and Drink

What you consume can affect your sleep. Heavy meals, caffeine, and alcohol, especially close to bedtime, can disrupt your sleep. Stevenson recommends finishing meals at least three hours before bed. Caffeine, found in coffee, tea, and even chocolate, can stay in your system for several hours, so it’s best to avoid it after midday. Alcohol might make you feel sleepy, but it often leads to disrupted sleep later in the night.

Move Your Body

Physical activity during the day not only helps with your overall health but also improves sleep quality. Exercise helps reduce stress, one of the main causes of sleeplessness. Shawn Stevenson mentions that regular physical activity can help you fall asleep faster and spend more time in the deep stages of sleep. However, try to avoid vigorous exercise right before bed, as it can energize you and make it harder to relax.

Wind Down with a Routine

Establishing a bedtime routine signals to your brain that it’s time to sleep. This routine can include simple, calming activities like taking a warm bath, meditating, or stretching. Having a set wind-down period helps to ease you from the busyness of the day into a restful state, making it easier to fall asleep when your head hits the pillow.

Conclusion

Improving your sleep doesn’t require drastic changes, but small adjustments like creating a regular sleep schedule, adjusting your environment, and being mindful of what you consume can make a big difference. By implementing these strategies from Sleep Smarter, you can improve your sleep quality and, in turn, boost your daily energy, productivity, and well-being. Sleep is not a luxury, it’s essential for leading a balanced and successful life.