Sleep Smarter: Strategies for Improving Quality Sleep

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I’ve been interested in studying habits and daily choices for awhile. Recently my friend sent me a podcast episode that featured Shawn Stevenson, author of “Sleep Smarter.” He mentioned that the episode was filled with various strategies to improve sleep habits, and that some of those strategies had played an integral part in transforming his sleep. My interest was immediately peaked, and I had to check it out for myself.

Sleep sometimes gets neglected in our culture where “hustling” and “grinding” get glorified. The reality is that sleep is one of the most important aspects of a healthy lifestyle. Some people think they can get by on 4-6 hours of sleep, when in fact their quality of life is suffering. With our busy lifestyles and packed schedules, sleep is usually what gets sacrificed. However, the points that Shawn Stevenson makes in the episode helped affirm to me how important it is to be getting quality sleep.

Quality Sleep vs Poor Sleep

The benefits of quality sleep include: weight loss, preventing cancer, decreasing pain, higher level performance, increased energy, and better mood.

Inversely, the effects of poor sleep are the opposite: poor mood, potential relationship problems, less productivity, higher stress, and a link to eating more calories.

On the surface this makes perfect sense, we need to be getting 8-9 hours of sleep per night. Stevenson makes a key point in his teaching: “It’s not about the quantity of hours, it’s about your sleep quality.”

Knowing this, how can be improve the quality of our sleep so that we wake up refreshed every morning?

Strategies for Improving Quality Sleep

Here are a few strategies for improving the quality of our sleep:

Morning Routine

Another one of my favorite quotes from the episode was, “A good night of sleep starts the moment you wake up in the morning.” I had never thought about sleep in this way. Stevenson talks about how getting some sunlight and some form of exercise in the morning helps promote deeper sleep and recovery that evening. When you get more sunlight throughout the day, your sleep cycle will be positively effected.

Consistency

In order to maximize your quality sleep, try to go to bed at the same time each night and wake up at the same time each morning. Your body thrives on routine, and getting in this rhythm has a huge positive effect on your sleep cycle. Stevenson calls the hours between 10 PM – 2 AM your “money time sleep.” This window tends to be when you get your most restful and restorative sleep. Ideally, you want to get to bed within a couple hours of it getting dark outside.

Avoid Screens Before Bed

This strategy is low hanging fruit, as most people probably know that watching TV or scrolling through their phone right before bed is terrible for their quality sleep. While it may seem obvious, this is likely the quickest change that you can make which will also have the largest effect on improving your sleep. The artificial blue light emitted by electronic screens disorients your body’s natural preparation for sleep.

Instead of watching TV, scrolling through your phone, and using your laptop before bed, replace these habits with other enjoyable alternatives such as reading or listening to music. If you must use electronics before bed, you can use a program called f.lux for your computer that blocks blue light or wear special glasses that block blue light. Ideally, you’ll avoid screens at least one full hour before going to bed and remove them from the bedroom.

Keep the Room Cool and Dark

Studies have found that the ideal room temperature is around 68 degrees Fahrenheit. Anything above 75 degrees or below 54 degrees will likely have a negative impact on your ability to sleep. Additionally, you want your room to be as dark as possible. Turn off all lights, move or cover any lights from electronics (check chargers), and get blackout curtains to cover windows.

Sleep Sanctuary

Create a sleep sanctuary, by avoiding doing work or entertainment in bed. Your bedroom should be a place of peace and relaxation, which will positively impact your quality sleep.

Avoid Caffeine, Alcohol, and Eating

Ideally you want to avoid all three of these for a few hours before bed.

“Brain Dump”

Have you ever gotten into bed and immediately had your mind start buzzing with everything you need to do the next day? Stevenson mentions the quote, “My bed is a magical place where I suddenly remember everything I was supposed to do.” A good strategy to avoid this is by journaling and doing a “brain dump” right before bed. This means that you getting everything onto paper so that your mind can be more at ease. Write down the stresses and to-do’s that you’re thinking about. This way, you’ll be able to have a deeper and more restful sleep.

Final Thoughts

I had a number of key takeaways from this podcast episode and Shawn Stevenson’s findings. I’d highly recommend checking out the podcast episode, and his book “Sleep Smarter” for additional tips. We need to pay more attention to our quality sleep and make improvements where possible. This is something I’m currently working on in my own life, and I’d invite you to do the same. I think we’ll all see a tremendous benefit from sleeping smarter.

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