Sleep is one of the best things you can do for yourself. Good sleep can help ward off minor viruses and major diseases, but it is also one of the things that a large portion of people don’t do. Yet optimizing your sleep is easy. Today we will look at how you can optimize your sleep.
I myself have consistently shorted myself on sleep for years. There were many reasons I told myself, from needing to get more things done to not really needing sleep to wanting time to myself after everyone else went to bed. It all boiled down to one reason: I didn’t value sleep. And since I didn’t value sleep, I didn’t make it a priority. All that changed in 2024 with my medical issues. I suddenly started getting enough sleep because I couldn’t do any different.
Why Optimizing Your Sleep Matters
Even though there are hundreds of studies out there about sleep, its importance and the value of sleep, I was aware and chose to ignore the information. So I am presenting my experience, which happens to fall in with accepted studies and advice from the medical profession (who woulda thought!).
When you get enough sleep, you have more energy. You are more alert, without having to depend on external substances (looking at you, coffee). Mental processes work better, and you spend less time on autopilot.
When you get enough sleep, you have eliminated one factor of poor concentration. It is difficult to focus when your body and mind are fatigued.
Sleep is important for cognitive function, mental health and mood.
How to Optimize Your Sleep
I find that there are four components to optimize your sleep: consistent bedtime, routine, environment and sleep tools.
Consistent Bedtime
I get it. Staying up late is one of the privileges of being an adult. But at what cost? When I stay up late and have to get up early I am groggy and grumpy.
Sleeping in is not a solution. Tweaking your schedule can do all sorts of things to your metabolism.
My stepfather once told me that I should make it a priority to go to bed and get up at the same time. That way my internal clock would be better. He said that if I was really tired when I got up, I should wait for an hour and go back to bed. It works. I don’t get the groggy feeling from sleeping in, and I still have the option to get more sleep.
Setting a regular sleep schedule just makes it easier to know when to go to bed. Using alarms to remind you to put away your screens and get ready for bed will keep you on track.
But what if I am tired? This is a circumstance I find myself in several nights a week. Let me let you in on a secret: going to bed early doesn’t mess with all the benefits.
Have A Bedtime Routine
Humans are creatures of habit. Set up a routine, and your body will follow along. It sets the stage physically and mentally for better sleep.
My own routine is pretty simple: I shower (picturing the stressed of the day washing off of me), take my medicines, care for my skin and get into bed. I turn on my sunset simulator and read until it goes out (if I make it that long…I am usually putting aside the Kindle about 10 minutes in).
It’s pretty easy to craft your own routine: to get you started, here are articles from The American Heart Association and The Sleep Foundation.
Make Your Space Conducive to Sleep
Some people claim they can sleep anywhere or anytime. While that may be true, I have to wonder about the quality of the sleep they are getting.
Setting up a good sleep environment can be a factor in how restful your sleep is. Keeping things dark, at a comfortable temperature, with comfortable bedding and quiet are all recommended.
I have recently eliminated all light sources from my bedroom and find that I sleep through the night – something that has eluded me for years.
Use Sleep Tools
There are so many things out there that can make it easier to sleep.
If you live next to a noisy road (or neighbors), some good comfortable earplugs* are amazing.
If you can’t shut the lights out (or your partner likes to doomscroll in bed), eye shades* work well.
If you can’t relax and want a bedtime story, Calm has great options – I listen to either Tom Hiddleston reading Winnie The Pooh (I could listen to him read a phone book with enjoyment) or Pride and Prejudice with Rhashan Stone (same with the phone book). I never make it all the way through without falling asleep.
I have a heated mattress pad for the occasional menopausal cold flash, and a weighted bear if I am feeling anxious. And of course comfortable bedding that I can kick off for the inevitable hot flash.
You spend a lot of time sleeping. Investing in your sleep quality is worth it.
In Conclusion
I spent years avoiding sleep, thinking I had better things to do. It wasn’t until health issues forced me to prioritize sleep that I discovered how much better life can be with proper rest. Through implementing consistent bedtimes, developing a calming routine, optimizing my sleep environment, and using helpful tools, I’ve transformed my relationship with sleep. The improvements in my energy, focus, and overall well-being have convinced me that quality sleep isn’t just important—it’s essential. I encourage you to take these steps to optimize your own sleep; your future self will thank you.