Sleep Training

We may say things like “I’m totally good with 5 hours” or “I get groggy if I sleep too much”. In reality, we can function with less, but our bodies need more recovery. Just like consistency with workouts, we can train bigger and better sleep using this short checklist.

1. Same bedtime: 8 hours before you have to wake up, go to bed. Even if you can’t fall asleep, the rest will help you recharge. With practice, you’ll fall asleep easier.
2. No late caffeine: try for no caffeine after 2:00pm. Caffeine is a stimulant and it takes about 8 hours to get through your system.
3. No screens: try to have some time before bed where you’re not on any screens. Then no screens at all in bed. Our brains fire up when we see screens, and it makes it so much harder to wind down.
4. Room cool: We sleep best in the mid 60’s. Tip: program your thermostat to be higher when you wake up, this makes it easier to jump out of bed vs. it being chilly in your room.
5. Room dark: make sure there are no small lights from electronics, and use room darkening curtains if there’s a lot of light that comes from outside.

Life is chaos, so you won’t ALWAYS be able to do these perfectly. **Cough cough partners, weekends, travel, kids, pets, sickness, work**. Do your best to make it routine and even just one of these will help!