Here is How I Get a Perfect Sleep Every Single Night
A few easy tricks to help you sleep incredibly well.
Throughout 2020, I was awake at all hours of the day on sales calls, trying to build a business that required me to barely sleep.
I was getting anywhere from 1 to 5 hours of sleep a day.
When that business shut down, I realized how poor my sleep had become, and how it affected me. My mood was worsening, my health was diminishing, and my workflow was decreasing.
It was time to start taking my sleep more seriously.
To start my good sleep journey, I took Matthew Walker’s masterclass. This class helped me identify, and get rid of some of my bad habits, and establish a more sleep-focused lifestyle.
Over the past 2 years, my sleep has steadily improved, and I now average 8 hours of sleep a night, I fall asleep instantly, and I don’t wake up at all until my 8 hours are up.
I get perfect sleep 99% of nights, and I’m going to share how you can too.
You have to exhaust yourself
You will sleep so much better… if you are actually tired. Actually, not only tired, but exhausted.
How hard did you work today?
I bet you could have given it a little more.
Do you ever read so long that you pass out? Or work so hard on a project that when you get to bed, you just pass out?
That is something you can do every day.
Whether you are doing work, or working out, finding a way to exhaust yourself will help you sleep better.
Personally, I spend a lot of time and effort learning, reading, writing, working, working out and playing chess. By the time I get to bed, I’m exhausted, pass out right away, sleep amazingly, and wake up energized.
Not only will this keep you productive, but it will help you sleep.
Stay away from screens before sleeping
One of the biggest things that many people talk about nowadays when it comes to sleep is eliminating screen time before sleeping. The common number is 30 minutes prior.
When you are on your phone before bed, it cuts the melatonin surge needed to fall asleep.
Personally, I try to get off my phone about 45 minutes before sleeping. That’s when I write in my journals and meditate a little.
Another thing that helps is eliminating blue light in the last couple of hours of the day. My phone is automatically set to reduce the blue light about 90 minutes before I typically go to bed.
Every little bit helps.
Eat well
Have you ever had pizza dreams? What about the meat sweats?
Your diet will most definitely affect your sleep. Some foods even have melatonin in them, which of course helps you sleep.
I found that lowering the amount of oily foods and sugary foods has helped me sleep better. Whereas when I have a lot of pizza, burgers, or chocolate in a day, my sleep is much worse.
On top of all of that, I make sure to stop eating a minimum of 2 hours before bed. However, some people have found that eating certain foods before bed helps them sleep better. I found that to be untrue for myself.
Watch your caffeine intake
Obviously, you should lower how much caffeine you have. Caffeine lowers the feeling of fatigue and prevents you from sleeping.
I personally have max 2 cups of coffee a day, but typically settle for 1.
Many people will say that they can fall asleep even if they have coffee right before bed. While that is true, some people can do that, the caffeine is still lowering the quality of their sleep.
Matthew Walker says to stop drinking caffeine 10-12 hours before sleeping. That’s the rule I follow and it works extremely well.
Only use your bedroom for sleeping and sex
There are many people who have TVs in their bedrooms and watch Netflix right until they sleep. Others will read for hours in their bed, or do their workouts right there.
When you do things aside from sleeping in your bedroom, your brain will start to associate your room with those things.
So, you might be in bed ready to sleep, but your brain thinks it’s time to binge-watch Selling Sunset. The result… bad sleep.
I used to have my TV in my room and would watch TV there every night before bed. I’d often fall asleep with the TV on and then would end up waking up a few hours later to turn it off.
Now, I personally only use my bedroom for journaling, meditating, sleeping and sex. When I made this switch, my sleep got far better.
Control your water intake
A lot of people wake up throughout the night to pee multiple times. There are some people who can’t help this no matter what they do. For myself, I can control this.
By reducing how much water I drink in the last 2 hours of my night, and cutting out water completely 30-60 minutes before sleeping, I am able to ensure that I will not wake up to pee at all.
It can be extremely hard to sleep if you are too thirsty though! That’s why you have to hydrate throughout the day, otherwise, slowing down on water right before sleep will be a problem of it’s own.
Calm your mind
A lot of people have anxious minds, and I’m one of them.
I also have a mind that if I hear or read any word, my mind starts racing with ideas. It might be different words that rhyme with that word, business ideas, or thinking of the last time I hear that word.
If I see any numbers, I start multiplying them with each other. Yes, even with phone numbers.
The point is that my mind is extremely active, and I’m guessing yours is too.
That’s why you need to find a way to calm your mind before sleeping. You may have guessed it already, but I calm my mind by meditating.
I can meditate for 3 minutes or 30, but I always make sure to do some type of deep, calming breathwork to calm my mind down and allow myself to relax before sleep.
This is one of the greatest things I have done to improve my sleep.
Create a good sleep environment
If your room is uncomfortable, too cold or hot, loud, or smelly, it’s going to be hard to sleep. You need to create an amazing sleep environment.
This will be different for each person.
For myself, I need a cozy bed, some quiet, a calming smell, and it to be cool, but not too cool. I have it down to a science and you should do this too.
I like extra soft beds, I burn essential oils, and I have a heater in my room in case it gets too cold.
You will not get a good sleep if you are uncomfortable in your own room, and considering how much of our lives are spent sleeping… you should invest in a good mattress, and whatever else you need to make your sleep perfect.
Conclusion
Getting a good night's sleep is essential for maintaining a healthy lifestyle. In fact, Andrew Huberman has said that it is the most important thing you can do to live healthily.
With this in consideration, it is concerning that the average sleep for an adult has been lowering year over year.
We need to talk about the importance of good sleep more often and share our secrets.
I hope that by reading this, and implementing some of my tricks, you too can begin to get perfect nights of sleep!
Thanks for reading.
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