I Wore a Sleep Tracker for a Year. These 3 Changes Doubled My Deep Sleep.

I Wore a Sleep Tracker for a Year. These 3 Changes Doubled My Deep Sleep.

My Wearable Was a Harsh but Honest Coach

I wore a sleep tracker, like an Oura Ring, for a year. The data was a harsh but honest coach. After analyzing the patterns, I made three key changes that doubled my deep sleep score. First, I stopped eating within three hours of bedtime. My heart rate stayed elevated all night when I ate late. Second, I cut out my evening glass of wine. Alcohol completely torpedoed my REM and deep sleep. And third, I started taking a magnesium L-threonate supplement before bed. The data doesn’t lie, and it showed me exactly what was wrecking my most restorative sleep.

The “Digital Sunset” Routine That Guarantees I Fall Asleep in 15 Minutes

I Started Putting My Phone to Bed Before I Went to Bed

I used to scroll on my phone in bed until my eyes burned. It would take me an hour to fall asleep. I implemented a strict “digital sunset” routine. At 9 PM, my phone gets plugged into a charger—in another room. For the last hour before bed, I do only analog activities: I read a physical book, I do some light stretching, or I journal. This screen-free “wind-down” period signals to my brain that it’s time to produce melatonin. Now, I fall asleep within 15 minutes of my head hitting the pillow.

My “Sleep Sanctuary” Bedroom Makeover: From Chaos to Calm

I Treated My Bedroom Like a Cave

My bedroom was a stressful, multi-purpose room. It had a TV, a pile of laundry, and my work laptop. It was not a sanctuary for sleep. I did a “sleep sanctuary” makeover. The rules were simple: the room is only for sleep and sex. I removed all electronics. I invested in blackout curtains, so it’s as dark as a cave. And I set the thermostat to a cool 68 degrees. Transforming my bedroom from a chaotic den into a cool, dark, quiet cave has had the single biggest impact on my sleep quality.

I Tried “Mouth Taping.” The Effect on My Sleep Quality Was Undeniable.

A Tiny Piece of Tape, a Massive Improvement

I’m a chronic mouth-breather when I sleep, which my sleep tracker showed was leading to snoring and frequent wake-ups. I tried the weird bio-hack of “mouth taping.” I use a small piece of porous, gentle medical tape to keep my lips sealed, which forces me to breathe through my nose. The first night was strange, but the data was undeniable. My sleep tracker showed a significant reduction in wake-ups and an increase in my deep sleep. It’s a bizarre but incredibly effective hack for a better night’s sleep.

The Truth About Melatonin: Dosage, Timing, and When NOT to Take It

I Was Using the “Sleep Hormone” All Wrong

I was taking a huge, 10mg gummy of melatonin right before I wanted to fall asleep. It wasn’t working well. A sleep specialist told me I was using it all wrong. She said melatonin is not a sedative; it’s a “darkness signal” that helps to set your circadian rhythm. The correct dose for most people is actually very small, between 0.3mg and 1mg. And you should take it about 90 minutes before your desired bedtime to signal to your brain that sundown has occurred. More is not better.

I Used a Continuous Glucose Monitor to See How My Dinner Affected My Sleep.

My Late-Night Snack Was Wrecking My Sleep Score

I wore a continuous glucose monitor (CGM) for a month, and the most surprising insight was how my food choices affected my sleep. If I ate a high-carb dinner or a sugary snack before bed, I could see a huge spike in my blood sugar on the CGM graph. My sleep tracker would then show a corresponding spike in my resting heart rate and a major drop in my deep sleep score. My body was working overtime to process the sugar instead of resting and repairing. The data provided a powerful, direct link between my late-night eating and my poor sleep.

The “4-7-8 Breathing” Trick That Acts Like a Tranquilizer for My Nervous System

The Easiest, Fastest Way to Calm Down

On nights when my mind is racing, I use the “4-7-8 breathing” technique. It’s a simple, powerful breathwork practice that acts as a natural tranquilizer for the nervous system. You simply inhale through your nose for a count of four, you hold your breath for a count of seven, and then you exhale slowly through your mouth for a count of eight. I repeat this cycle just four times. The long exhale is key, as it stimulates the vagus nerve and shifts your body from a “fight or flight” state to a “rest and digest” state.

I Took a “Cold Shower” Before Bed. It Didn’t Work as Expected.

It Woke Me Up Instead of Calming Me Down

I read that a cold shower could improve sleep. I tried taking a freezing cold shower right before bed. It was a disaster. The shock of the cold water was incredibly invigorating and energizing. It spiked my adrenaline and made me feel wide awake. I learned that while a morning cold plunge is great for waking you up, a warm bath or shower is much better before bed. The warm water raises your body temperature, and the subsequent cool-down period as you get out is what signals to your brain that it’s time to sleep.

The Perfect “Pre-Sleep” Supplement Stack: Magnesium, L-Theanine, Apigenin

My Natural “Sleep Cocktail”

After a lot of research and self-experimentation, I’ve landed on a simple, three-part “sleep stack” that I take about an hour before bed. First, Magnesium L-threonate, which is a form of magnesium that readily crosses the blood-brain barrier and has a calming effect on the nervous system. Second, L-theanine, an amino acid found in green tea that promotes relaxation without drowsiness. And third, Apigenin, a bioflavonoid found in chamomile that helps to reduce anxiety. This gentle, non-habit-forming stack helps me to wind down and get a restful night’s sleep.

How I Eliminated My “3 AM Wake-Up” Call for Good

The Culprit Was a Blood Sugar Crash

I had a frustrating problem for years: I would wake up at 3 AM, wide awake, my heart racing. A sleep coach suggested the culprit was a blood sugar crash. I was eating a high-carb dinner, which would cause my blood sugar to spike and then crash in the middle of the night. This crash would trigger a release of cortisol and adrenaline, which would jolt me awake. The solution was to have a small, protein- and fat-rich snack—like a handful of almonds or a spoonful of peanut butter—right before bed to keep my blood sugar stable throughout the night.

I Tried a “Weighted Blanket” for My Sleep Anxiety. It Was Like a Full-Body Hug.

The Comforting Pressure That Calmed My Nerves

I often struggle with a feeling of anxiety when I’m trying to fall asleep. I decided to try a 15-pound weighted blanket. The experience was incredible. The gentle, consistent pressure across my entire body is called “deep pressure stimulation,” and it has a calming and organizing effect on the nervous system. It’s like being held in a constant, gentle hug. It helped to quiet my racing thoughts and made me feel safe and grounded. It has become an essential tool for managing my sleep anxiety.

The Surprising Link Between My Morning Sunlight Exposure and My Nighttime Sleep

My Sleep Quality Is Determined at 7 AM

I learned from a neuroscientist that the single most important thing you can do for your sleep is to get 10-15 minutes of direct sunlight exposure in your eyes within the first hour of waking up. This morning light hits a specific set of receptors in your eyes and sends a powerful signal to your brain’s master clock. This signal sets a timer for your body to start producing melatonin about 14-16 hours later. So, my ability to fall asleep at 10 PM is directly determined by my actions at 7 AM.

How I Optimized My Bedroom’s Temperature, Light, and Sound for Perfect Sleep

The “Cave” Method for Optimal Rest

To optimize my sleep, I focused on turning my bedroom into a “cave”: cool, dark, and quiet. For temperature, research shows the ideal range is between 65-68 degrees Fahrenheit. I set my thermostat accordingly. For light, I invested in a good pair of blackout curtains to block any ambient light. And for sound, I use a white noise machine to drown out any disruptive noises from the street or my house. Creating this cool, dark, and quiet “cave” has dramatically improved my ability to fall and stay asleep.

The “Cognitive Shuffle” Technique to Stop a Racing Mind at Night

A Brain-Hack to Induce Drowsiness

When my mind is racing at night, I use a technique called the “cognitive shuffle.” It’s designed to scramble your thoughts and prevent your brain from latching onto anxious loops. You start by picturing a random, neutral word, like “BEDTIME.” Then, for each letter, you try to picture as many words as you can that start with that letter. B: ball, basket, banana… E: elephant, eagle… The process is just engaging enough to distract your mind, but so boring that it quickly lulls your brain to sleep.

I Drank a “Sleepy Girl Mocktail.” Did It Live Up to the Hype?

The Tart Cherry and Magnesium Drink Taking Over TikTok

I tried the viral “Sleepy Girl Mocktail.” The recipe is simple: tart cherry juice, a scoop of magnesium powder, and a splash of sparkling water. The science behind it is actually sound. Tart cherry juice is a natural source of melatonin, and magnesium is known to have a calming effect on the nervous system. I drank it about an hour before bed. The verdict? It’s surprisingly effective. It didn’t “knock me out” like a sleeping pill, but it did make me feel pleasantly relaxed and drowsy. It’s a tasty and effective part of a wind-down routine.

The Best and Worst Foods to Eat Before Bed for Restful Sleep

My Midnight Snack Was Sabotaging Me

I learned that what I eat in the evening has a huge impact on my sleep. The worst things to eat before bed are high-sugar foods, which can cause a blood sugar crash that wakes you up, and heavy, fatty foods that are hard to digest. The best foods contain nutrients that support sleep. A small bowl of oatmeal or a banana can provide carbs that help to raise serotonin. And a handful of almonds provides a good source of magnesium. A small, balanced snack is much better than a huge meal or going to bed starving.

How I Use “Non-Sleep Deep Rest” (NSDR) to Recover from a Bad Night’s Sleep

A “Power Nap” for Your Brain, Without the Sleep

On days when I’ve had a bad night’s sleep and feel exhausted, I use a technique called “Non-Sleep Deep Rest” (NSDR) to recharge. It’s a guided meditation practice, often a “yoga nidra” script, where you lie down and are guided through a process of deep physical and mental relaxation. You don’t actually fall asleep, but you enter a state of profound rest that is almost as restorative as a nap. A 20-minute NSDR session can completely reset my energy and focus for the rest of the afternoon.

I Got Tested for Sleep Apnea. It Explained My Decade of Fatigue.

I Was Choking in My Sleep and Didn’t Even Know It

For years, I was chronically tired, no matter how much I slept. I also snored loudly. My wife finally convinced me to get a sleep study. The results were shocking. I had moderate “obstructive sleep apnea,” a condition where I was briefly stopping breathing hundreds of times a night. My body was not getting the oxygen it needed, and I was never reaching deep, restorative sleep. Getting a CPAP machine has been life-changing. It has resolved a decade of unexplained fatigue.

The “R90” Sleep Cycle Method: How to Wake Up Feeling Refreshed Every Time

I Started Thinking in Cycles, Not Hours

I learned about the “R90” sleep method, which is based on the fact that our sleep occurs in 90-minute cycles. The key to waking up feeling refreshed is to not wake up in the middle of a deep sleep cycle. So, instead of aiming for a certain number of hours, I aim for a certain number of cycles. I’ll plan to get either five cycles (7.5 hours) or six cycles (9 hours) of sleep. By setting my alarm clock based on these 90-minute cycles, I am much more likely to wake up during a light sleep phase, feeling refreshed instead of groggy.

I Banned My Phone From My Bedroom for 30 Days. It Changed My Life.

The Hardest, Best Thing I’ve Ever Done for My Sleep

The single most impactful thing I have ever done for my sleep was to implement a strict “no phones in the bedroom” rule. My phone now charges in the kitchen overnight. The benefits were huge. First, it forced me to have a screen-free “wind-down” period before bed. Second, it eliminated the temptation to scroll if I woke up in the middle of the night. And third, it stopped me from starting my day with a stressful dose of emails and news. It has completely transformed the peace and sanctity of my bedroom.

The Best “White Noise” vs. “Pink Noise” vs. “Brown Noise” for Sleep

Finding the Right “Color” of Sound for My Brain

I use a sound machine to block out noise at night. I experimented with the different “colors” of noise. “White noise” contains all frequencies and sounds like static. “Pink noise” has more power in the lower frequencies and sounds like a steady rainfall. “Brown noise” is even deeper and sounds like a strong waterfall. I found that the deep, rumbling quality of brown noise was the most soothing and effective for me. It’s worth experimenting to find the specific “color” of sound that works best for your brain.

I Tried Tart Cherry Juice for a Week to Boost My Natural Melatonin.

A Natural Sleep Aid From an Unexpected Source

I was looking for a natural way to improve my sleep. I read that tart cherry juice is one of the few natural food sources of melatonin. I decided to try it. For one week, I drank a small glass of concentrated tart cherry juice about an hour before bed. I was pleasantly surprised. I did feel like I fell asleep faster and that my sleep was deeper. It’s not a powerful sedative, but as a gentle, natural way to support my body’s own melatonin production, it has become a regular part of my routine.

How Your Exercise Timing (Morning vs. Evening) Affects Your Sleep

My Late-Night Workout Was Sabotaging My Rest

I used to work out late at night, around 9 PM. I thought it would tire me out and help me sleep. It did the opposite. The intense exercise would raise my core body temperature and my cortisol levels, making it very difficult for me to wind down. I switched my workouts to the morning. The morning exercise helps to set my circadian rhythm and actually improves my sleep quality that night. I’ve learned that when you exercise can be just as important as if you exercise.

The Ultimate Guide to Napping: How Long, When, and Why

The “Nappuccino” Is My Secret Weapon

I’ve become a strategic napper. I learned the rules for a perfect nap. The ideal length is either a short “power nap” of 20-25 minutes (to avoid sleep inertia) or a full 90-minute cycle. The best time to nap is in the early afternoon, when our body has a natural dip in alertness. My secret weapon is the “nappuccino.” I’ll drink a cup of coffee right before I take a 25-minute power nap. The caffeine takes about 25 minutes to kick in, so I wake up from my nap feeling incredibly alert and refreshed.

I Used an “Acupressure Mat” Before Bed. The Relaxation Was Intense.

The “Bed of Nails” That Melts Away Stress

I bought an acupressure mat—it looks like a yoga mat covered in thousands of tiny, sharp plastic spikes. The first time I lay down on it with my bare back, it was intensely prickly and uncomfortable. But after about two minutes, a magical thing happened. My back started to feel warm, my muscles started to release, and a wave of deep relaxation washed over me. I now lie on it for 15 minutes before bed every night. It releases tension in my back and shoulders and puts me into a deeply relaxed state, perfect for sleep.

The Surprising Ways Dehydration and Electrolytes Impact Your Sleep Quality

My Nightly Wake-Ups Were Caused by Thirst

I was waking up every night feeling thirsty. I learned that proper hydration is not just about the amount of water you drink, but also about your electrolyte balance. Electrolytes, like sodium, potassium, and magnesium, help your body to actually absorb and hold onto the water. I started adding a tiny pinch of sea salt and a squeeze of lemon to my water. This simple addition has helped me to stay properly hydrated throughout the night, leading to fewer wake-ups and a more restful sleep.

I Hired a Sleep Coach. Here Are the Secrets They Taught Me.

A Personal Trainer for My Biggest Health Challenge

I had tried everything for my insomnia and was desperate. I hired a sleep coach for a series of virtual sessions. It was like having a personal trainer for my sleep. They did a deep dive into my daily habits and identified my key issues. The biggest secret they taught me was “stimulus control.” My bed was only to be used for sleep. If I was awake for more than 20 minutes, I had to get up and go to another room until I felt sleepy again. This re-trained my brain to associate my bed with sleep, not with frustrated wakefulness.

How I Manage My “Cortisol Spikes” That Used to Wake Me Up

My Stress Hormone Was My 4 AM Alarm Clock

I would frequently wake up at 4 AM with my heart pounding, feeling wired and anxious. A hormone expert told me this was likely a “cortisol spike.” Our cortisol levels naturally start to rise in the early morning to prepare us to wake up, but if you are chronically stressed, this can be exaggerated and can happen too early. To manage this, I started a simple evening routine: a 10-minute meditation and a cup of calming herbal tea. This helps to lower my cortisol levels before I go to sleep, leading to a much calmer night.

The Best Teas for Sleep That Aren’t Just Chamomile

My Nightly “Sleepy-Time” Brew

While chamomile is a classic, I’ve found a few other herbal teas that are even more effective for my pre-sleep routine. My favorite is a blend that includes valerian root, which is a powerful natural sedative. I also love teas with passionflower and lemon balm, both of which have been shown to have a calming effect on the nervous system. Brewing a warm, fragrant cup of one of these “sleepy-time” teas has become a powerful psychological cue to my body that it’s time to wind down.

I Listened to “Sleep Stories” for Adults. I Never Heard the Ending.

The Bedtime Stories That Put Me Out Like a Light

My mind would often race with anxious thoughts when I tried to go to sleep. I discovered “sleep stories” on a meditation app. They are simple, soothing stories for adults, read in a calm, monotonous voice. The stories are specifically designed to be pleasant but incredibly boring. They are just engaging enough to distract my anxious mind, but not so interesting that I want to stay awake to hear the ending. I have never once made it to the end of a sleep story. They are a magical tool for a racing mind.

The “Sleep Divorce” Conversation: Is Sleeping Separately the Key to a Better Relationship?

We Chose Good Sleep Over an Unspoken Tradition

My husband is a terrible snorer, and I am a restless sleeper. For years, we were both chronically sleep-deprived and resentful. We finally decided to try a “sleep divorce.” We started sleeping in separate bedrooms. Our friends thought it was a sign of a bad marriage. It was the opposite. We are both sleeping soundly for the first time in years. We are happier, kinder, and have more energy for each other during the day. We still have plenty of intimacy; we just don’t have it when we’re trying to sleep.

How to Create a “Wind-Down” Routine That You’ll Actually Stick To

My “3-2-1” Rule for a Better Evening

I used to work right up until the moment I went to bed. I couldn’t “turn my brain off.” I created a simple “3-2-1” wind-down routine. Three hours before bed, I stop eating. Two hours before bed, I stop working or doing anything stressful. And one hour before bed, I turn off all my screens. This simple, structured countdown gives my body and my brain a clear runway to prepare for sleep. It’s a routine that is easy to remember and to stick to.

The Best Smart Alarms That Wake You Up During Your Lightest Sleep Stage

Waking Up Gently, Not Violently

I used to be jolted awake by a loud, blaring alarm clock every morning, often feeling groggy and disoriented. I switched to a “smart alarm” app that works with my sleep tracker. I set a 30-minute “wake-up window.” The app monitors my sleep cycles and gently wakes me up with a soft, gradually increasing sound during my lightest phase of sleep within that window. This simple change has made my mornings so much more pleasant. I wake up feeling refreshed and ready for the day, not like I’ve been in a fight.

I Analyzed My Oura Ring Data to Pinpoint My Biggest Sleep Wreckers.

The Data Pointed Directly to My Late-Night Habits

My Oura ring data was a goldmine of information. I started to correlate my daily habits with my nightly sleep score. The patterns were undeniable. On the nights I had even one glass of alcohol, my resting heart rate was higher and my deep sleep was significantly lower. On the nights I ate a late dinner, my body temperature stayed elevated for hours. And on the days I didn’t get any morning sunlight, my “sleep latency” (the time it took me to fall asleep) was longer. The data gave me clear, personalized evidence of my own bad habits.

The Connection Between Your Gut Health and Your Sleep Quality

A Happy Gut Makes for a Quiet Night

I was surprised to learn that my gut health has a huge impact on my sleep. The bacteria in my gut help to produce neurotransmitters, like GABA and serotonin, that are crucial for sleep and relaxation. If my gut microbiome is out of balance, it can disrupt this production. I’ve found that eating a gut-healthy diet, rich in fiber and fermented foods, has not only improved my digestion but has also noticeably improved my ability to fall asleep and stay asleep. A calm gut leads to a calm mind.

I Tried Glycine Before Bed. The Dream-Enhancing Effects Were Wild.

The Amino Acid for Better Sleep and Weirder Dreams

I read a study about how the amino acid glycine can improve sleep quality by lowering your core body temperature. I decided to try taking three grams of glycine powder mixed in water about an hour before bed. I did notice a subtle improvement in my sleep quality. But the most surprising effect was on my dreams. They became incredibly vivid, detailed, and memorable. It was a wild and unexpected side effect of this simple, safe, and inexpensive supplement.

How to Overcome “Revenge Bedtime Procrastination”

I Was Stealing Time From My Sleep to Have a “Life”

I had a bad habit of “revenge bedtime procrastination.” After a long day of work and taking care of my family, the only time I had for myself was late at night. So I would stay up until 2 AM, scrolling on my phone or watching TV, trying to reclaim a little bit of “me time.” I was stealing that time from my sleep, and I was paying for it the next day. The only way to overcome it was to schedule that “me time” earlier in the evening, so I didn’t feel the desperate need to procrastinate on my own sleep.

The Best Bedding (Sheets, Pillows, Mattress) for a Cool, Comfortable Sleep

Your Bed Is a “Performance” Tool

You spend a third of your life in your bed. I decided to treat it like a piece of high-performance athletic equipment. I invested in a mattress that was supportive but also allowed for airflow. I switched to sheets made from natural, breathable fabrics like linen or bamboo, which are much cooler than polyester. And I found a pillow that properly supported my neck. Investing in a cool, comfortable, and supportive sleep environment is one of the best things you can do for your health and recovery.

I Used Red Light Therapy Before Bed to Calm My Nervous System.

A Soothing Light to Signal “Sundown”

While blue light is stimulating, red light has a much longer wavelength and has been shown to be calming and to not disrupt melatonin production. I bought a small red light therapy panel. I use it for about 10 minutes as I’m getting ready for bed. I just sit in front of it while I’m reading a book. The warm, red glow is incredibly soothing. It acts as an artificial “sunset,” signaling to my brain and my body that it’s time to wind down and prepare for sleep.

The Future of Sleep: Smart Beds, Personalized Supplements, and AI Coaches

The High-Tech Bedroom of Tomorrow

The future of sleep optimization is incredibly high-tech. I’ve read about “smart beds” that can automatically adjust their temperature throughout the night to match your sleep cycles. There are companies that will analyze your DNA and your sleep tracker data to create a personalized supplement stack just for you. And AI-powered “sleep coaches” on your phone will be able to give you real-time, personalized feedback on your daily habits. The ability to precisely measure and optimize every aspect of our sleep is just around the corner.

How to Recover from Jet Lag Like a Pro

My “Time Zone” Shift Starts Before I Leave

I used to get terrible jet lag. I’ve learned a few pro tips. The most important is to start shifting your sleep schedule to the new time zone a few days before you leave. As soon as you get on the plane, you should set your watch to the destination time and act accordingly. When you land, no matter how tired you are, you must stay awake until a normal bedtime in the new time zone. And get as much bright, natural sunlight as you can on that first day.

The “Caffeine Curfew” I Implemented for Better Sleep

My Afternoon Coffee Was Visiting Me at Midnight

I love coffee, but I was having trouble sleeping. I learned that caffeine has a very long “half-life,” meaning it can stay in your system for many hours. That 3 PM cup of coffee was still affecting my brain at 11 PM. I implemented a strict “caffeine curfew.” I do not have any caffeine after 12 PM. This was a hard rule to adopt at first, but it has made a monumental difference in my ability to fall asleep easily. My sleep is more important than my afternoon pick-me-up.

I Tried Meditating for 10 Minutes Before Sleep Every Night.

I Gave My Brain a “Cool-Down” Lap

My mind would often be racing from the day when I tried to go to sleep. I started a simple practice of a 10-minute guided meditation for sleep, right before I turn out the lights. It’s like a “cool-down” lap for my brain. The meditation gives me a chance to acknowledge the thoughts from the day and then to gently let them go. It helps to transition my brain from its active, problem-solving “day mode” to its quiet, restful “night mode.”

The Surprising Impact of Alcohol on Your REM and Deep Sleep

My “Nightcap” Was a Sleep Wrecker

I used to think a glass of wine before bed—a “nightcap”—helped me sleep. It did help me fall asleep faster. But my sleep tracker revealed the truth. Alcohol is a powerful suppressant of REM sleep and deep sleep, the two most restorative stages of sleep. On the nights I drank, my sleep architecture was a mess. I would wake up feeling groggy and unrested, even if I had been in bed for eight hours. My “sleep aid” was actually a sleep wrecker.

How to Tell if You’re a “Lion, Bear, Wolf, or Dolphin” Chronotype

I Was a “Wolf” Trying to Live in a “Lion’s” World

I read about the concept of “chronotypes”—your natural, genetic tendency to be a morning person, an evening person, or something in between. The book “The Power of When” classifies people as Lions (early birds), Bears (sun-followers), Wolves (night owls), or Dolphins (poor sleepers). I realized I am a classic “Wolf.” My brain doesn’t really turn on until late in the morning, and I do my best work at night. Understanding my chronotype helped me to stop fighting my own biology and to design a schedule that works with my natural rhythms.

The Best “Blackout” Solutions for Your Bedroom

My Room Is Now as Dark as a Bat Cave

Even a small amount of ambient light can disrupt your sleep. I went on a mission to make my bedroom a true “blackout” zone. I invested in a good pair of blackout curtains. For the annoying little lights from my electronics, I used small pieces of black electrical tape to cover them up. And for the light that was still leaking under the door, I got a simple “door draft stopper.” The difference in the darkness is incredible, and my sleep has never been deeper.

I Wrote in a “Worry Journal” Before Bed to Clear My Mind.

I Gave My Anxious Thoughts a Place to Live Outside of My Head

My mind would often race with anxious thoughts and to-do lists as soon as my head hit the pillow. I started a “worry journal” practice. About an hour before bed, I take five minutes and write down everything I’m worried about. I do a complete “brain dump” of all my anxieties. The act of getting the worries out of my head and onto the page seems to externalize them. It gives them a place to live for the night that is not inside my skull.

The Link Between Low Vitamin D and Poor Sleep

The “Sunshine Vitamin” Also Helps You Sleep

I was having trouble sleeping and was constantly fatigued. My doctor ran some bloodwork and found that I had a severe Vitamin D deficiency. It turns out that Vitamin D is not just for bones; there are Vitamin D receptors in the areas of the brain that control sleep. Low levels of Vitamin D have been linked to shorter sleep duration and poorer sleep quality. Taking a daily Vitamin D supplement has not only improved my energy during the day but has also significantly improved my sleep at night.

How to Get Back to Sleep When You Wake Up in the Middle of the Night

Don’t Just Lie There and Suffer

The worst feeling is waking up at 3 AM and not being able to get back to sleep. I’ve learned a few tricks. First, don’t look at the clock. It will only make you more anxious. Second, if you are still awake after 20 minutes, get out of bed. Go to another room and do something boring and relaxing, like reading a dull book, until you feel sleepy again. This breaks the cycle of “frustrated wakefulness” in bed. And third, try a relaxing breathing exercise, like the 4-7-8 breath.

My “Ultimate Sleep” Checklist: 10 Things I Do for a Perfect Night’s Rest

My Non-Negotiable Rituals for Optimal Recovery

I’ve developed a 10-item “ultimate sleep” checklist that I try to hit every single day. It includes: get morning sunlight, exercise before the afternoon, have a caffeine curfew, eat my last meal three hours before bed, have a digital sunset, take a warm shower, make my room cool, dark, and quiet, do a 10-minute wind-down routine, and stick to a consistent bedtime and wake-time, even on weekends. Ticking these boxes consistently has been the foundation of my efforts to get a great night’s sleep.