The Briefest “How to Sleep Like a Baby” Article You’ll Likely Ever Read
Wake up with buzzing energy every morning and conquer the day
In the modern-day, sleeping 8 hours every night is the best life hack.
We’ve not only normalized but also glamorized sleep deprivation — nightclubs, late-night Netflix binges, and “Sleep is for the weak. Hustle!” culture being the prime culprits.
No wonder most adults are clinically and chronically sleep-deprived.
”Happiness in simplicity can be achieved with a flexible mindset and nine hours sleep each night.”
— Dalai Lama
But its ghastly consequences are far from cool — hormone disruption, low energy, cardiac risk, obesity, weak focus, irritability, high blood pressure, tampered memory, depression, and even higher mortality.
As a former light-sleeping “night owl” that conquered insomnia, I want to distill everything I’ve learned into 9 actionable tips:
- Adhere to the same sleep time. Circadian rhythms govern our sleep and only by sticking to a routine can you reprogram your rhythm — 7 PM or 12 AM, choose a bedtime based on your preference and convenience.
- Develop a relaxing night-time routine. Splashing cold water on my face, and reading fantasy propped on some pillows is my goto. Family banter, a lukewarm shower, journaling, and meditation are excellent alternatives.
- Avoid (long) afternoon naps. Naps can mess up your sleep schedule. If you desperately need a siesta, limit it to 10 to 20 minutes — this can actually refresh your mood and energy.
- Stick to the same wake-up time. In the early days, you might toss in bed for hours even if you get to bed early. But even then, wake up at the same time — this is crucial for reprogramming your sleep schedule.
- Optimize your bedroom for sleep. Get a comfy mattress, some dark blinds, a good-quality AC or cooler, a pleasant room freshener, and ambient lighting. Also, avoid working or chilling during the day in the bedroom.
- Avoid caffeine after 2 PM. In the modern 9-to-5 era of desk work, chugging mug after mug of coffee has become a trend. All the accumulated caffeine will destroy your sleep.
- At least an hour before bed, ditch all electronic devices. The emitted blue light disrupts the sleep hormone melatonin’s production. Grab a book or a Kindle instead.
- End your evening with a demanding physical activity. Bones-deep exhaustion puts even the best of sleeping pills to shame — lifting weights, badminton, jogging in the park, combat training, soccer, or even a Zumba class.
- Consider ZMA or Melatonin supplementation. Having used both, I can vouch for their efficacy. But consult a sleep specialist or doctor before starting them.
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