Minh Tran
Ever heard the saying, “Sleep is for the weak?”
Well, let’s just say it doesn’t exactly hold up under closer scrutiny.
Sleep, my friend, is a superpower. It rejuvenates, replenishes, and revives. And those who master the art of high-quality sleep? They’re playing a whole different ball game.
But attaining this superpower is not as easy as it sounds.
Perhaps you’ve found yourself tossing and turning at night, unable to drift into a peaceful slumber. Or maybe you’re tired (literally) of waking up feeling more exhausted than when you hit the sack.
Fear not.
There are folks out there who seem to have this sleep thing figured out. They have habits—let’s call them “evening rituals”—that set them up for a night of high-quality sleep almost every single time.
Now, wouldn’t you like to know what these rituals are?
So if you’re wondering, “How can I sleep better?” stick around. We’ll delve into seven evening habits of these sleep superstars that could have you snoozing more soundly in no time.
Remember: quality sleep isn’t a luxury—it’s essential. And with the right habits, it’s within your reach. So let’s get started, shall we?
1) They have a sleep schedule
Picture this.
Your body is like a well-tuned orchestra, playing the symphony of your life. And just like any good orchestra, it thrives on rhythm and routine.
When it comes to sleep, this translates into a regular sleep schedule.
Ever noticed how you tend to feel sleepy or wake up around the same time, even without an alarm clock? That’s your body’s internal clock, or circadian rhythm, at work.
Individuals who enjoy high-quality sleep almost every night have this down to a science. They stick to a consistent bedtime and wake-up time—even on weekends.
This regularity helps regulate their body’s internal clock and can aid in falling asleep and waking up more naturally.
So if you’re aiming for better sleep, establishing a sleep schedule could be your first step. Try going to bed and waking up at the same time every day.
After a while, you might just find yourself waking up refreshed—without the dreaded alarm jolt.
Remember, consistency is key. And your body will thank you for it.
2) They wind down before bed
Now, this is a ritual that I’ve personally found to be a game changer.
I used to be one of those people who would work right up to the minute before hopping into bed. I’d then wonder why my brain was still buzzing with thoughts, making sleep elusive.
Then I stumbled upon the concept of a ‘wind-down’ routine.
People who sleep well understand the importance of signaling to their bodies that it’s time to rest. They dedicate a chunk of time before bed to unwinding and relaxing.
For me, this means putting away my work, turning off any screens, and spending some quiet time reading a book or sipping herbal tea.
I’ve found that this simple routine has worked wonders in calming my mind and preparing my body for sleep.
So if you’re finding it hard to switch off at night, consider setting aside some time before bed to wind down. It could involve reading, meditating, or simply enjoying some quiet reflection.
The key is to find something that soothes you and signals to your body that it’s time for sleep. Trust me, it works!
3) They keep their bedrooms dark
I’ll admit it: I used to be a serial snoozer. That person who hits the snooze button one too many times, then rushes around in a frenzy each morning.
But here’s the thing.
I discovered that one of the reasons I was having a hard time getting out of bed was because my bedroom was too bright at night. The streetlamp outside my window, the glow from my digital alarm clock, even the standby light on my TV—each was a tiny beacon interrupting my slumber.
So I decided to make a change.
People who sleep well often keep their bedrooms as dark as possible. It makes sense, right? After all, our bodies were designed to sleep when it’s dark and be awake when it’s light.
Now, I use blackout curtains and cover or remove any electronic devices that emit light in my room. And you know what? My sleep has improved dramatically and waking up in the morning has become less of a struggle.
If you find yourself frequently disturbed at night, try making your bedroom darker. It’s a small change that could make a big difference. Because sometimes, it’s the little things that count.
4) They avoid heavy meals close to bedtime
Picture your body trying to drift off into sleep while also trying to digest that big, spicy meal you ate just before bed. Not an ideal situation, right?
That’s something high-quality sleepers understand well. They tend to avoid heavy or spicy meals close to bedtime.
Here’s why.
Eating a large meal can cause discomfort and indigestion, which in turn can interfere with sleep. Spicy foods can also lead to heartburn—a definite sleep disruptor.
From personal experience, I’ve found that eating lighter in the evening and finishing meals a few hours before bedtime has helped me sleep better. I wake up feeling refreshed rather than sluggish.
So if you’re serious about improving your sleep, consider modifying your evening eating habits. Opt for a lighter meal in the evening and try to finish eating a few hours before bed. Your body—and your sleep—might just thank you for it.
5) They limit evening caffeine
Here’s something you may not know.
Caffeine can stay in your system for up to six hours. That means the coffee you’re sipping on in the late afternoon could still be keeping you awake at night.
Those who sleep well are often mindful of their caffeine intake, especially in the hours leading up to bedtime.
Caffeine is a stimulant that can interfere with falling asleep and disrupt your sleep during the night. That’s why limiting intake of coffee, tea, and other caffeinated drinks in the evening can make a big difference to your sleep quality.
For me, switching to herbal tea or decaf after a certain time has been a simple yet effective change.
So if you’re a lover of late afternoon lattes or evening espressos, it might be worth reconsidering your caffeine habits for the sake of better sleep. After all, a good night’s sleep could be the best energy boost of all!
6) They practice mindfulness
Let’s face it.
Life can be stressful. And sometimes, those stressors have a way of creeping into our thoughts just as we’re trying to fall asleep.
If this sounds familiar, you’re not alone. And there’s a habit that those with high-quality sleep often adopt that could help: mindfulness.
Practicing mindfulness means being present in the moment and accepting it without judgment. This can be particularly helpful in quieting the mind before bed.
Personally, I’ve found that a few minutes of mindful breathing or meditation before sleep can make a world of difference. It helps me acknowledge any worries or stressors, then gently set them aside for the night.
So if your mind races as soon as your head hits the pillow, consider adding some mindfulness to your evening routine. Be kind to yourself and give your mind the space it needs to unwind from the day.
Remember: everyone has tough days and restless nights. But with a little mindfulness, we can all get closer to that sweet spot of high-quality sleep.
7) They value sleep
At the heart of it all, those who enjoy high-quality sleep share one thing in common: they value sleep.
They understand that sleep isn’t just “downtime” or a necessary inconvenience. It’s a crucial part of a healthy lifestyle, alongside eating well and regular exercise.
They make sleep a priority and create an environment that supports it.
So if you’re looking to join the ranks of high-quality sleepers, start by valuing your sleep. Respect it, prioritize it, and create habits that support it.
Because a good night’s sleep is not just a dream—it’s within your reach.
The final thought
If you find yourself nodding along to these habits, perhaps it’s time to take a closer look at your own evening routine.
But here’s the silver lining – sleep habits can be changed.
With self-awareness and a dash of determination, you can transition from restless nights to restful slumbers. The key lies in recognizing and respecting your body’s need for quality sleep.
Start by observing your own evening rituals. Notice if they align with the sleep-supporting habits we’ve talked about. If not, consider which ones you could incorporate into your routine.
Ask yourself – are my evening activities conducive to good sleep? Am I creating an environment that encourages rest? Are there changes that I can make today?
Remember, change is rarely instant. It takes time to break old habits and form new ones.
But with each small step towards better sleep hygiene, you’re inching closer to the rejuvenating, high-quality sleep you deserve.
Sleep is a non-negotiable aspect of our well-being. It’s the foundation upon which we build our days. When we give it the attention it warrants, every facet of our lives stands to benefit.
So be patient with yourself as you embark on this journey towards better sleep.
Celebrate each night of good rest. Seek guidance if you hit roadblocks. Over time, these sleep-supportive habits will become second nature.
And who knows? You might just wake up one morning feeling like you’ve discovered the secret superpower of high-quality sleep.
After all, each night is a fresh opportunity for a better tomorrow.
