How to fix your sleep (once and for all):

My sleep was SHIT for the longest time.

I kept expecting it to get better without taking actual steps to fix it.

One morning—after sleeping through my alarm for the second time that week.

I decided it was time for a change.

Here's what I did:

Let's break it down like this:

🔴 6 hours before bed
🟠 3 hours before bed
🟡 1 hour before bed
🟢 In bed
🔵 One-time changes

There are important steps to take at each of these intervals, which can have a huge impact on our sleep.

🔴 6 hours before bed:

- No caffeine

Caffeine can stay in your body for up to 10 hours.

I aim to stop caffeine consumption at noon.

If you're jonesing for an afternoon cup of joe:

Invest in some decaf, or try a herbal tea (peppermint tea is incredible, trust me)

🟠 3 hours before bed:

- Stop eating and drinking

Digestion is taxing on our bodies and can disrupt our sleep.

Aim to have your last meal early.

Also, if you're like me and have a bladder the size of a golf ball, you'll understand why you should avoid liquids before bed.

🟡 1 hour before bed:

- Stop working
- Avoid blue light

It's important to wind down before bed.

You wouldn't pull the e-brake on a car going 100MPH.
So why do you try to do it with your brain?

Put the work down.
Reduce blue light (f.lux is a great free PC app for this).

🟢 In bed:

- No phone

Alright. We both knew this was coming.

If you want to optimize your sleep, you have to stop bringing your phone to bed.

Simple as that.

I know it's hard. I struggled too.

The key is to replace it with something.
For me, it was a Kindle (no blue light).

🔵 One-time changes:

- Go to bed and wake up at the same time each day
- Keep your bedroom around 19 °C (66 °F)
- Eliminate as much light as possible
- Invest in a high-quality pillow

🟣 Bonus Tips

- Get 30 mins of light/moderate exercise daily
- Aim for 30 mins of sun exposure daily
- Invest in sleeping earplugs

I understand there are people with legitimate health issues that impact their sleep.

My heart goes out to anyone who suffers with this.

Sleep is complicated, and there will never be a blanket solution for everyone.

I'm not a doctor, this is just what worked for me.

That's a wrap!

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