If you are reading this, there is already a 75% chance that you are sabotaging every aspect of your life in a severe way. Have no fear, though, I can fix that in about 5 minutes of your time. Here is a practical guide on how to sleep properly without drowning in the science, so grab a notesheet and get ready to change your life.
Practical Instructions
The first, and most important thing you must do is wake up at the exact same time every day, including weekends. Subsequently, you must go outside and get at least 10 minutes of outdoor light as soon as possible after waking. This consistently timed morning light is the most substantial thing in the whole routine – This anchors your rhythm and makes it easier for you to fall asleep at night and feel alert during the day.
Great, now that you have your anchor set, your wake up time, it’s time to start thinking about Bedtime. Your bedtime routine will begin 11 hours before your wake up time, and involve 90 minutes of dim lights and low stimulation (no screens). After the first 30 minutes, you can go to bed anytime during that last hour when you feel tired enough to sleep. If, for any reason, you don’t get tired during that last 60 mins of your routine, just go to bed if it’s been the full 90. Some nights, you might need only 30 mins, and some nights you might need closer to 90, and that’s okay, it’s perfectly normal day to day variation.Also, note that you might not get tired this early if you have bad sleep habits leading up to this. It might take time, but the tiredness will come if you’re consistent with the whole protocol.
If you stick to this routine consistently for about 10 days, I guarantee you will start to feel the best you have ever felt on a day to day basis.
A Bit of Advice
I bet you think this routine is a bit rigid, and compared to what most people do, it kind of is. But you should try to stick to it through and through. Sleep is the highest return on investment you can make. And, if you have the occasional night off, such is life. People make decisions based on how important to them their reason for breaking the sleep schedule is. Try your best to stick to the plan, even if that means losing sleep temporarily by not sleeping in one morning.
