Chapter 1: The Search for Better Sleep

The journey to improving my sleep quality has been nothing short of remarkable. Engaging in age-old practices like counting sheep or using lavender sprays on my pillow seemed futile during the chaotic days of the pandemic in 2021. After a year filled with upheaval in both my work and personal life, my sleep routine had deteriorated significantly, leaving me restless and unable to unwind at night. My racing thoughts kept me awake, and despite my exhaustion, I found it challenging to drift off.

This lack of restorative sleep took a toll on my personal and professional life, creating a relentless cycle of fatigue and demotivation. I felt too drained to work out, leading to feelings of guilt about my inactivity. My work performance suffered, and I longed for social interactions but struggled to engage with others meaningfully. In essence, inadequate sleep was negatively impacting my life.

Realizing a change was necessary, I delved into research on methods to enhance my ability to fall asleep quickly and improve sleep quality. My findings revealed a plethora of bedtime advice, ranging from melatonin and magnesium supplements to avoiding food after 8 PM and taking hot baths before bed. While some recommendations may be beneficial for others, I discovered that the following four practices significantly improved my sleep.

1. Evening Yoga

Photo by JD Mason on Unsplash

During the pandemic's numerous lockdowns, I found myself struggling with sleep. After a series of restless nights, I decided to invest in a yoga mat and explore online yoga classes. The outcomes were unexpectedly positive. Integrating yoga into my nightly routine enabled me to fall asleep more easily and wake up feeling revitalized. The combination of stretching and focused breathing provided the tranquility I needed after a long day, helping to quiet my mind as I prepared for rest.

The effectiveness of yoga in promoting sleep is well-documented. The practice reduces stress and anxiety, both of which can adversely affect sleep quality. By emphasizing mindful breathing and relaxation, yoga nurtures a calm state of mind and body, facilitating better sleep. Studies have confirmed these benefits, including a recent report from the National Sleep Foundation in 2021.

Let's Talk About Sleep - How to Improve Your Rest - This video discusses various strategies for enhancing sleep quality and establishing a healthy bedtime routine.

2. Using an Eye Mask

After the pandemic, I noticed a peculiar item at a friend’s house—a black eye mask. Curious, I inquired about it. My friend described it as an indispensable part of their sleep regimen. Intrigued by the glowing reviews I found online, I decided to try one for myself. Upon wearing it, I felt an immediate wave of drowsiness, and soon, I was sound asleep.

Why are eye masks so effective? Research published in the Journal of Sleep Research (2022) suggests that they create a dark environment conducive to melatonin production, the hormone that regulates sleep-wake cycles. By blocking external light, eye masks help minimize disturbances and enhance sleep depth, making them especially useful for those who struggle with light pollution in their sleeping environments. I cannot overstate how much an eye mask has improved my sleep quality; it’s now a non-negotiable part of my nighttime routine.

3. Evening Cardiovascular Exercise

Photo by Huckster on Unsplash

Numerous recent studies indicate that evening exercise can significantly enhance sleep quality. Engaging in moderate-intensity aerobic workouts one to two hours before bed has been shown to help individuals fall asleep more quickly and achieve deeper rest throughout the night. This effect is attributed to the body temperature changes that occur during exercise, which align with the body's natural circadian rhythms, promoting sleep.

Having started a half-marathon training program last year, I experienced firsthand the positive impact of cardiovascular exercise on my sleep. On mornings following my runs, I felt noticeably more refreshed, even when my total sleep hours were fewer than on non-training days. The benefits of consistent exercise on sleep quality are undeniable.

4. Limiting Screen Time Before Bed

Photo by Gio Bartlett on Unsplash

Bright screens have always been a significant distraction for me before bedtime. Whether it’s the television, gaming devices, or smartphones, I often found myself glued to screens until it was time to sleep. The bright lights left me feeling overstimulated, making it hard to settle down.

However, when I discovered the “dim light” mode on my tablet, I noticed a shift. Reducing brightness allowed my mind to relax, and I soon learned that a darker room made it easier to unwind. Studies from Harvard Medical School emphasize the adverse effects of blue light emitted from screens on melatonin production, disrupting the body's natural ability to prepare for sleep. By minimizing screen exposure and opting for warm, dim lighting in the evening, I improved my sleep hygiene and began enjoying more restful nights.

Conclusion

Photo by Kate Stone Matheson on Unsplash

While these methods have worked wonders for me, they may not be universal solutions. Implementing these practical strategies into my bedtime routine has revitalized my sleep and overall life. I still embrace these habits and now look forward to each evening, confident in my ability to drift off peacefully.

For anyone grappling with sleep issues, I recommend assessing your lifestyle, activity levels, and overall health. Exploring various nighttime routines can lead to discovering what truly works for you, ultimately helping you achieve a more restful night's sleep.

Tools for Optimizing Sleep & Sleep-Wake Timing | Huberman Lab Podcast #84 - This podcast episode provides valuable insights into optimizing sleep patterns and understanding sleep-wake cycles.