How Do I Sleep Better? The Ultimate Guide for Improving Sleep

How Do I Sleep Better? The Ultimate Guide for Improving Sleep
Fitness2022-11-18

After today, you'll be just like our LEGO friend here.

You’re here considering you want to get largest sleep.

Well my friend, you’ve come to the right place!

We believe proper sleep is so hair-trigger for health, we discuss it with each one of our coaching clients. Today, we’ll share our tips for sleeping like a log with you too.

Here’s what we’ll imbricate in our Ultimate Guide to Getting Largest Sleep:

Let’s get right to it so you can go hit the hay.

Why Do I Need to Sleep? (Why Sleep is Awesome)

sleeping pupp

Sleep is freaking important, and you should get increasingly of it!

Article over, I’m going on break!

Kidding.

Before we imbricate why sleep is important, let’s talk well-nigh what happens when you don’t get enough.

For example: If you manage to only get four hours of sleep, a sleep-deprived soul can unquestionably act similarly to an intoxicated body. [1]

Yep, sleep pennilessness can make you a little intoxicated.

Getting less sleep than stereotype regularly? This is correlated with increased soul fat percentage, increasingly issues with insulin sensitivity, and plane a untempered subtract in lean muscle mass when eating a caloric deficit.[2]

We all know missing sleep can make us grouchy, miserable, unfocused, and unproductive.

I know I’m going to have a crappy day in the gym when I don’t get unbearable sleep the night before. I know not sleeping unbearable AFTER a workout day can remoter hinder the muscle-building process. So, what else happens when you don’t get unbearable sleep?

Here are some potential consequences of forgoing sleep:

  • Brain shrinkage. Studies have found a correlation between sleep pennilessness and smart-ass atrophy.[3] While correlation doesn’t prove causation, it’s believed that disrupting sleep impacts our worthiness to restore and heal our organs, including our brains.
  • Raised thoroughbred pressure. Insufficient sleep might increase your thoroughbred pressure.[4] A lack of sleep can impact your inside nervous system and your body’s worthiness to regulate thoroughbred pressure.
  • Increased risk of obesity and diabetes. Certain metabolic diseases, like diabetes, are associated with sleep deprivation. This study found that disrupted sleep might influence our hormones, perhaps increasing our endangerment of insulin resistance.[5]
  • Shortened lifespan. When you add up the increased risk of disease from too little sleep, it’s no wonder that a meta-analysis found a lack of sleep is associated with an increase in all-cause mortality.[6]

Not good.

I know Buddy, I like staying up late too.

Conversely, let’s talk well-nigh the awesomeness that is sleep. Here are the benefits associated with getting unbearable shut-eye:

  • Sleep will enhance your memory performance and creative problem-solving skills. You know, those things that make you smart.[7]
  • Sleep can boost your sturdy performance. And we all know visitation is a magnitude of fitness.[8]
  • Sleep triggers the release of human growth hormone (HGH), which plays a huge role in muscle and cellular regeneration.[9]
  • Sleep cuts your risk for the worldwide unprepossessed and other vital illnesses. Less sick days at work = increasingly productivity, increasingly awesome, increasingly leveling up.[10]
  • Sleep makes you increasingly resilient to daily stress..aka increasingly willpower!

Moral of the story: Sleep is awesome.

This is going to lead to a natural question…

How Much Sleep Do I Need?

What a strange time for a photo shoot.

There’s some debate on exactly how much sleep a person needs.[11]

But there are some weightier practices.

7 to 9 hours is widely wonted as the platonic target for a good night’s rest. The National Sleep Foundation promotes this range, and researchers in the UK did a study that corroborated the recommendation.[12]

We’ll roll with 7 to 9 hours as an platonic target for a good night’s sleep.

I should note, that there is a small percentage of people who have a “rare” gene that allows them to get by on 6 hours of sleep or less.

“Steve, I’m sure I’m one of those mutants who only needs 6 hours of sleep. Sounds like I’m good to go, right?”

As much as we all want to be part of the X-Men…

Lighting would be a unconfined superpower, no doubt.

I used the word rare there intentionally considering only well-nigh 4 in 100,000 people have this specific mutation.[13]

Realistically, you probably don’t have the special gene that makes you need less sleep. Sorry.

This is why the American Academy of Sleep Medicine and the Sleep Research Society both recommend “healthy adults” get at least 7 hours of sleep.[14]

Knowing you need to get 7 hours of sleep is one thing. But knowing is only half the battle…

Some things are easier said than done.

So let’s get to the root of the problem for most:

“I know I need to sleep more, but my day is too rented and I just can’t get to bed sooner or wake up earlier.”

First and foremost, you’re not alone. According to a recent report from the Centers for Disease Tenancy and Prevention, nearly a third of all working Americans get six hours or fewer of sleep a night.[15]

Does any of this sound like you?

  • I am unchangingly freaking tired, and I need five cups of coffee to get through the day.
  • Even on days when I get unbearable sleep, I wake up groggy.
  • I get to ‘bed’ but I toss and turn and it takes me forever to fall asleep.
  • I hit snooze half a dozen times surpassing miserably psoriasis out of bed.

Let’s see if we can fix these issues.

What Does Good Sleep Squint Like? (The Perfect Night)

Dominic, my nephew

Let’s imagine a perfect night:

You go to bed at a time that you’re happy with. You’re not stressed out considering you didn’t just watch The Walking Dead, you’re reading a good fiction book in bed that’s putting you closer to sleep rather than checking your smartphone or screwing virtually on the internet (damn you Twitch.tv).

You sleep uninterrupted through the night. You have kickass dreams.

Good dreams might not depend on the quality of sleep you get, but they're largest than nightmares.

When you wake up, whether naturally or with an alarm…you immediately get out of bed, without a single snooze, and you finger damn good. You then crush your morning routine and dominate your day.

If you’re looking at your screen and laughing right now, you’re not alone. I’d guess this is a pipe dream for a huge majority of our society considering they’re not sure how sleep unquestionably works, and thus have NOT made sleep a priority.

It’s time to start looking at sleep as one of your most important tasks. Like I said, we value it so much here, that we bring up sleep elapsing and quality with every single member of our 1-on-1 Online Coaching Program.

What Are the Stages of Sleep?

So cute.

Like the Indiana Jones movies, sleep can vary in quality.

Some types of sleep can be great, while some sleep can be crappy (and potentially involve aliens).

Agreed! Why aliens...

Let’s take a quick squint at the variegated stages of sleep first.

We have Rapid Eye Movement (REM) Sleep, and Non-Rapid Eye Movement Sleep:[16]

  • Non-REM Sleep Stage 1: Where you’re kind of asleep…but not really…but working on it. This lasts well-nigh 5-10 minutes.
  • Non-REM Sleep Stage 2: Your heart rate slows, your soul temperature decreases, and you start to waif remoter into slumber…this can last well-nigh 20 minutes or so.
  • Non-REM Sleep Stage 3 and 4: also tabbed “slow-wave sleep,” and each can last up to 30 minutes. These stages are where you get “deep sleep.”
  • REM Sleep: This is the point of the night where your eyeballs flail virtually your eye socket. It’s moreover when dreaming occurs, and one of the most important stages for mental functioning the next day.

Your soul goes through these stages in order, but as you repeat sleep cycles (which are 90 minutes), the elapsing can shift dramatically.

Sleep Junkies provides a pretty good graph of variegated sleep cycles (in their vendible on sleep and alcohol), which we’ll infringe below:

As you can see, the elapsing of our sleep stages shift throughout the night.

In this example of “Cycle 5” the sleeper barely spends any time in “deep sleep,” but much increasingly time in REM sleep.

Our persons are cray like that.

What’s with the variegated stages of sleep?

  • During the deep stages of NREM sleep (3 and 4), our persons build unorthodoxy and muscle (like after you strength train), repairs tissue, and boosts our immune system.[17]
  • When your soul kicks into REM sleep, this is when your smart-ass has increased worriedness and leads to dreaming, while your soul is the most ‘paralyzed’ and knocked out. Some studies say that REM is most important for restoring smart-ass functions. [18]

What’s crazy is that your unshortened morning can be dictated by what stage of sleep you were in surpassing waking up. If you’ve overly only slept a few hours and woke up feeling great, or conversely slept plenty of hours but woke up groggy, this could explain it!

Don’t worry, I’ll explain exactly how to stop this from happening with the Nerd Fitness Sleep Calculator.

But first…

How to Get Largest Sleep (The Single Weightier Translating on Largest Shuteye)

I wonder what this LEGO's sleep strategy is?

We have a quotidian rhythm (a daily biological clock) that ebbs and flows throughout the day.

Our soul uses outside stimuli and our own worriedness to produce unrepealable hormones at unrepealable times to make our soul increasingly prepared for the required functions at that time (alertness vs restfulness).

Look at it from an evolutionary perspective – way when in the day (which was a Wednesday):

  • When the sun rose, our persons are signaled “the day has begun! get cracking!” We reduce the hormones that make us sleepy, and produce increasingly hormones that indulge us to do the things that need to get done.
  • As the sun went down, our soul starts to produce increasingly melatonin, which produces that sleepy feeling and encourages us to rest/recover. Our only option for light when then was a candle or campfire. If that went out, we’d have moonlight and nothing else.
  • While sleeping, our persons knew to cut when on urine production, subtract soul temperature, subtract heart rate, and muscle activity. Our brains are still highly zippy during our sleeping.

Unfortunately, these days, our persons aren’t tied to the rise and fall of that giant wittiness of gas whilom us.

Instead, we can use electricity, watchtower clocks, computer screens, smartphone screens, and all other sorts of outside stimuli to retread our natural sleeping schedule.

This ways that our persons often have no effin’ track what time it is!

Our homes can often be like dungeons when it comes to daylight.

Outside of our circadian rhythm, we have flipside biological system that tells us when to go to bed: the chemical adenosine.[19]

Think of it as “sleep pressure.” As soon as you wake up, your soul starts to produce adenosine. When it hits a unrepealable threshold, you get tired and start thinking well-nigh your pillow.

You really want your quotidian rhythm and adenosine buildup in sync. When they’re not, it’s terrible.

You may have experienced it: jetlag comes well-nigh when you’re in a variegated part of the world than your home, so the transpiration in daylight throws off your quotidian rhythm.

Our quotidian rhythm really is controlled by the sun.

For example, let’s say it was daylight when I left London and it’s daylight when I victorious in New York 10 hours later.

But your sleep pressure system doesn’t know this, so it’s trying to send you to bed, despite it stuff upper noon.

Here’s when things can really go haywire: you finally get to bed in New York, but your quotidian rhythm is still linked to London (which is now morning), so it starts making you increasingly zestful despite stuff nighttime in Manhattan.

And insomnia ensures…

We've all been there buddy

This brings us to the single weightier translating on getting largest sleep: do what you can to go to bed and wake up at the same time every day.[20]

Even on weekends whenever possible.

This helps your quotidian rhythm and adenosine buildup stay in line with each other. Things get villainous when these two systems are out of whack.

This isn’t our only piece of translating on getting largest sleep!

Here are 10 increasingly tips on engineering a perfect night’s rest:

#1) Avoid screens as you get closer to bedtime. Why stave screen time? A couple of things to consider:

  • There is some vestige that the light emitted from electronic devices interferes with our quotidian rhythm.[21] Strained light, specifically undecorous light, is thought to misplace our body’s internal block. To capitalize on this concern, companies are now selling undecorous light-blocking glasses, which are advertised as sleep aids. Studies washed-up on the effectiveness of these undecorous light blockers are mixed.[22]
  • What else can be going on? Our devices are designed to monopolize our attention, which ways we spend increasingly time on our phones instead of sleeping. We’ve all been there. This is why there’s an undertone between social media use and sleep deprivation.[23]

#2) Consider purchasing red lightbulbs to use in your bedroom lamps, so your bedroom is a place of soft light rather than bright/harsh light.[24]

#3) Alimony your bedroom tomfool (but not too cold). Outside of light, our persons use temperature as a signal to go to bed.[25] It gets colder at night, so this shift in temperature tells our soul it’s time to go to sleep. Personally, I’ve found that keeping my bedroom tomfool helps me fall asleep. It’s been a real game-changer. What’s the sweet spot? Experiment a little here, but shoot for somewhere between 60-67 degrees Fahrenheit (15-19 Celsius). Just don’t go too cold, which can moreover disrupt your rest.

Is it just a couple of flakes?#4) Consider getting black-out taps for your bedroom windows, expressly if you live in a city. Living in a city, there’s unchangingly something unexceptionable and shiny happening outside my window – it wasn’t until I purchased super visionless taps to imbricate up my windows that I noticed an resurgence in my ‘fall-asleep time.’

#5) Earplugs or a white noise machine might be a good idea. Sounds and other forms of ear pollution can be a lark when you’re trying to sleep. White noise machines might drown some of this out, and studies show they do help, but some good ole fashioned earplugs could do the trick too.[26]

#6) No TV in bed. This might be incredibly difficult for you if you’ve been falling unconsciousness to TV for years. Instead of falling unconsciousness with the undecorous glow of a TV at the foot of your bed, read a typesetting – trust me, it will put you right to sleep.[27]

#7) Get in the habit of reading fiction. Reading puts me to sleep within a few minutes most night, though only if I’m reading fiction. When reading non-fiction, my mind starts to race with all of the new ideas and things I could be working on. Either read real books or read on a Kindle, no iPads!

#8) Buy the right TYPE of Mattress for you: I slept on a soft mattress with two mattress pads for a few months years ago and wondered why I woke up with lower when pain every day. Turns out, my when was jacked up, and the soft mattress made things plane worse. Since switching to a firm mattress, I wake up without when pain. Lesson learned here: I’m not smart.

#9) A lot of this can depend on HOW you sleep! Are you a side sleeper? When sleeper? Stomach sleeper? Turns out there are some evolutionary reasons why some styles work largest than others! Personally, I use the “half-military trickle position” outlined by Tim Ferriss (scroll lanugo to tip 11 for the position).

#10) Have allergies? Try a hypoallergenic pillowcase! Your allergies could be well-expressed you while you sleep, and having the proper pillowcase can make a world of a difference.

How to Get Increasingly Sleep

I have heard koala's sleep quite a bit.

So we’ve covered how to get BETTER sleep, what if you moreover need to get increasingly of it?

In order to start getting increasingly sleep, sleep must wilt more of a priority. If you constantly stay up too late considering things need to get done, evaluate how your time is spent without work. Seriously, think well-nigh it!

  • Are you doing the important tasks first? Or are you messing virtually on the internet and not starting your tasks until late in the evening.
  • Are you watching late-night shows long without they’ve wilt enjoyable, simply considering your DVR records them?
  • Are you checking your smartphone while in bed, watching Twitch, or using your palmtop to watch increasingly shows you don’t really superintendency well-nigh on Netflix?

Yes, I understand we have parents who read Nerd Fitness and have to stay awake and function on minimal sleep (I commend you, and wish you luck!).

However, for many of us, less sleep is often a result of disorganized priorities and poor use of our time.

Here are the weightier practical tips for giving you the greatest endangerment at getting into bed earlier:

  • Don’t drink caffeine without lunch if possible. Caffeine can have an effect up to 6 hours without consumption. We love caffeine for many reasons (in moderation); however, you want to make sure it’s not consumed too late or your soul will revolt.
  • Turn off the electronics sooner. I have to enforce a “laptops sealed by 8PM” or a “TV off without 10PM” rule on many nights or I never get to bed. I get lost in Internetland far too easily. Putting in very barriers really helps. If you find yourself checking Facebook and Twitter and other sites incessantly, BLOCK YOURSELF from those sites without a unrepealable time.
  • Stop watching crap TV shows! Just considering it exists doesn’t midpoint you need to watch it. Pick a FEW shows you watch on Netflix, but be wary of the “auto-play” next episode! Netflix is counting on you to be lazy to watch flipside episode accidentally instead of getting sleep.
  • Shift things by 15 minutes every week. If you want to get to bed sooner, don’t just try to get to bed an hour older than normal. You’ll probably lie in bed for that whole hour wondering why you can’t fall asleep, stressing yourself out and making things worse (remember our lesson on circadian rhythm). I shifted my pattern by waking up 15 minutes older and getting to bed 15 minutes sooner. Then I repeated that process over a series of weeks. Eventually, you can shift your bedtime by an hour or two, but do it gradually!

How to Wake Up (The NF Sleep Calculator)

More or less the right time unchangingly for unrepealable people.

Is there any increasingly worrying sound in the world than the “beep bleep beep” of an watchtower clock?

Well, maybe this.

But you get the point.

So here you are, dreaming well-nigh riding a dragon, doing improv with Liam Neeson, and playing poker with Iron Man and Spock…and that damn watchtower clock wakes you up. You are now incredibly groggy and miserable.

Did Bugs Bunny wake up in the middle of his sleep cycle?

Here’s what’s happening: Remember older how we talked well-nigh variegated sleep cycles? Depending on which trundling you were woken up during, your soul can struggle to move from “asleep” to “wide awake.”

  • Wake up in the right phase and you can finger energized and ready to go.
  • Wake up in the wrong phase and you will finger lethargic and sleepy.

Because we’re often waking up at times when we’re not ready to wake up, timing can be everything when it comes to getting out of bed.

Have no fear! Let’s requite you a timetable to wiring your sleep schedule on, so your watchtower clock isn’t so jarring.

Here are some assumptions we’ll use:

  • You need well-nigh 15 minutes to fall asleep.
  • A sleep trundling is 90 minutes.
  • You want 5 or 6 sleep cycles (our 7-9 hours range).

THE NERD FITNESS SLEEP CALCULATOR

Wake up: 5am

  • Bedtime for 5 Sleep Cycles (7.5 hr): 9:15pm
  • Bedtime for 6 Sleep Cycles (9 hr): 7:45pm

Wake up: 6:30am

  • Bedtime for 5 Sleep Cycles (7.5 hr): 10:45pm
  • Bedtime for 6 Sleep Cycles (9 hr): 9:15pm

Wake up: 8am

  • Bedtime for 5 Sleep Cycles (7.5 hr): 12:15am
  • Bedtime for 6 Sleep Cycles (9 hr): 10:45pm

You get the gist. Try to time your watchtower clock to a natural unravel between sleep cycles.

Technology might help here too!

  • Set a “go to bed” alarm, rather than a wake-up alarm! Remind yourself WHEN you should go to sleep. Bonus points if you can rig it to moreover shut off your wifi so that you unquestionably have nothing heady left to do in your house except read a typesetting and go to sleep!
  • Try a dawn-simulator watchtower clock. Rather than waking yourself up in pitch woebegone with a icky beeping noise, why not gradually rise as if there was a natural sunrise in your room?

Feel self-ruling to sing the first line of “Circle of Life” at this point. I just did.

Also, DON’T SNOOZE!

Instead of snoozing, set your watchtower for 30 minutes later and SKIP snoozing entirely. If this is an issue for you, put your watchtower wideness the room so you need to physically get out of bed to turn it off!

Here are a couple increasingly tips to help your willingness in the morning:

  1. Still feeling groggy? Go for a walk first thing. A mile every morning, if you can. Heck, do it while walking to Mordor! Walking outside and seeing that undecorous sky can trigger your soul to release the hormones that encourage you to finger increasingly awake and alive.
  2. Consider blue light therapy during the day. Productivity guru Tim Ferriss swears by it, and the reviews are overwhelmingly positive, so I’ll be testing one out during the winter months to see if my mornings are marked by increased energy. If you’ve used one and had positive/negative experiences, I’d love to hear well-nigh it in the comments.

Am I a Night Owl or a Lark? (Why Am I Not a Morning Person?)

Legit question, how much do owls sleep?

According to studies, well-nigh 1 in 10 people are true morning people (“larks”), while 2 in 10 are considered “night owls.” The rest fit somewhere in the middle as “hummingbirds.”

What this means: Some of us are increasingly zestful at unrepealable times of the day and naturally want to rise older or stay up later. [28]

Now, the difference between the two extremes isn’t as DRASTIC as we’ve made it out to be. Humans can never be truly naturally nocturnal – we don’t have night vision (yet…).

Someday, maybe...

We’re not programmed to operate during the middle of the night. But, we CAN use our natural tendencies to help us be increasingly efficient and productive during unrepealable parts of the day.

We can transpiration and adapt. Just like those who successfully work a night shift job (tips on that here), many who consider themselves a night owl may find they can wilt a morning person if they set themselves up for success.

I used the excuse for years of stuff a “night owl” to screw virtually all day and work from midnight to 4 AM each night, when it really just required a shifting of my priorities and productivity hacks.

What this all means: Identify your biological clock and try to retread virtually it if possible. However, if your job requires you to get up early or stay up later, most of us can make an adjustment. Don’t let your poor habits vituperation “being a night owl” like I used to.


Should I Take Naps? (How to Nap During the Day)

Ugh, too much cute

Although often not part of a day here in the States, we’re unquestionably programmed to desire a quick nap in the early afternoon.[29]

In other countries, naps are increasingly socially winning (Siesta? Si, por favor!). If you finger bad that you get tired in the early afternoon, it’s not considering you’re lazy. It’s considering you’re naturally wired for naptime. Now, you might still be lazy, but it’s not related to your nap schedule.

So, behold the power of the power nap:

Didn’t get unbearable sleep last night? Only have 20-30 minutes for a quick break? Try the caffeine-fueled power nap.

Fun fact: If you’ve slept less than normal, taking a 90-minute nap the pursuit day could lead to an increased value of REM sleep in that nap.[30]

What Is Sleep Apnea? (What’s the Weightier Treatment for Sleep Apnea?)

Does Buddha snore when he sleeps?

Sleep apnea is a condition where someone periodically stops zoetic while sleeping.

While there are a few variegated versions of sleep apnea, the most worldwide is “Obstructive Sleep Apnea,” which occurs when throat muscles wilt overly relaxed.

A telltale sign of obstructive sleep apnea is loud snoring, although not everyone who snores has sleep apnea.

Can you snore underwater?

Sleep apnea can potentially be pretty serious, what with the whole not zoetic thing going on. It depends on the severity of the condition.

  • If it’s mild, it could be mostly harmless.[31]
  • If it’s serve, not zoetic correctly could majorly disrupt sleep, to the point of increasing the risk of unrepealable diseases.[32]

How do you know if your sleep apnea is mild or severe?

Unfortunately, the only way to really be sure is to throne to the doctor. If you go to your primary superintendency physician, they will likely refer you to a sleep specialist to find out.

If you finger tired in the morning despite getting plenty of sleep, and a partner or loved one complains that you snore, it might be worth looking into a sleep apnea diagnosis.

I think we've all at one point related to Marge here.

I will mention that stuff overweight can contribute to obstructive sleep apnea, so weight loss could be a possible treatment.

If weight loss is your goal, then you’ve come to the right place. We specialize in helping people unzip sustainable weight loss.

I’ve got a couple of resources to help you start your journey:

  1. How to Lose Weight (Without Dieting): check out our guide on the 5 rules for sustainable weight loss. If you’re not sure where to start, start there.
  2. Our 1-on-1 Online Coaching Program: if you want a trained professional to tell you exactly what to do, trammels out our coaching program. Many clients jumpstart their weight loss journey with the help of a NF Coach, and the results they’ve achieved can be incredible.

In the meantime, try a variegated sleeping position (like the same half-military trickle position to alimony your passages open).

What Is Second Sleep? (Waking up in the Middle of the Night)

Adorbs.

Biphasic Sleep is sleeping in two unshared periods.

We’re gonna go when in the day again: during winter months, nighttime could last 12-14 hours.

With our bodies’ production of melatonin (the “sleepy time” hormone) kicking into upper gear when that sun drops, people had nothing else to do (no TV, PS4, or iPads) and would fall unconsciousness early. Then they would wake up for an hour or two in the middle of the night to read, pray, or think, and then fall when unconsciousness for flipside 4-5 hours surpassing waking up for the day.

If you’ve overly gone to bed at a normal hour, and then woke up in the middle of the night without stuff worldly-wise to fall when unconsciousness for an hour or so, you know what I’m talking about.

Maybe Cartmen here is jetlagged.

Here’s the thing: this is unquestionably quite natural![33]

Rather than freaking the heck out and lying in bed wondering why you can’t fall asleep…consider it something that is more worldwide than our current sleep schedule.[34] Don’t be wrung to turn on the light (red light!) and read a typesetting or use the time for meditation until you can fall when asleep.

This one ‘mental shift’ vacated can alimony your stress levels lanugo and let you get when to sleep faster and provide you with BETTER sleep.

4 Tips and Tricks to Hack Sleep

Even this tiger looks cute when he sleeps!

#1) Macrodozing:

😉

#2) Well-spoken your mind, Neo.

I often spend my nights in bed thinking and worrying well-nigh all of the things I need to do the next day. Instead of stressing out well-nigh it, take a minute and write lanugo the things you need to do the next day. Then set it aside.

A notebook, a post-it note, an Evernote file, whatever.

Do a brain-dump and well-spoken your throne so you can focus on reading A Game of Thrones without thinking well-nigh the next day’s tasks.

#3) Want to tenancy your dreams? It’s tabbed “Lucid Dreaming,” it’s possible, but requires work. I’ve only been worldly-wise to do it once, but haven’t given up hope that it can wilt a increasingly worldwide occurrence! Ultimately, this allows you to live out a real-life version of Inception.

We really had to include this.

#4) Have way too much time on your hands and not constricted by societal norms? Try Polyphasic sleep and then tell me how it goes 🙂 It didn’t work for Kramer, but it might work for you!

(But it probably won’t).

Start Sleeping Largest Tonight (Next Steps)

Tracking your sleep will help you modernize it!

Like, anything, that which gets measured gets improved.

Now, if you’re somebody that isn’t really detail-oriented, just start by picking ONE or two changes above, and focus on towers that Hard Hat Habit. However, if you like to nerd out well-nigh unrepealable details, why not nerd out well-nigh your sleep?

Starting tomorrow morning, when you wake up, recap the previous day with a periodical entry:

  • What time did you wake up, and what time did you unquestionably get out of bed?
  • How many times did you hit snooze?
  • After work, how much television did you watch? After you finished watching, did you go right to bed? Did you fall unconsciousness with the TV on?
  • How long did you lie in bed surpassing unquestionably falling unconsciousness (obviously this will be tough to tell, but you can estimate).

A quick recap on what to do:

  • Change one or two things well-nigh your current strategy.
  • Turn off the computer 15 minutes earlier.
  • Stop watching TV in bed.
  • Read fiction.
  • Limit the value of undecorous light and screen activities that amp you up at night.
  • No increasingly snoozing.
  • Set the watchtower clock wideness the room.
  • Go for a walk in the morning outside.

If you want to use technology: F.Lux for your computer, red bulbs in the bedroom, Sunrise watchtower clock for waking up without torturous deep sleep.

That should just well-nigh do it for today’s article.

If you’re looking for where to go from here, I’ve got some options for you. But I’m only gonna tell you, considering you’ve been a good sport this whole article.

NEXT STEPS IF YOU WANT TO GO FARTHER!

#1) Our 1-on-1 Online Coaching Program: a coaching program for rented people to help them lose weight, get strong, and level up their lives!

We take sleep so seriously, we discuss it with each and every client.

Nerd Fitness Coaching Banner

#2) If you want an word-for-word tabulation for getting in shape, trammels out Nerd Fitness Journey! Our fun habit-building app helps you exercise increasingly frequently, eat healthier, and level up your life (literally).

If you follow our Sleep missions, you’ll learn to modernize your night rituals while earning XP! Sah-weeeet.

Try your self-ruling trial right here:

#3) Join our wondrous self-ruling community, the Nerd Fitness Rebellion! Not only is it self-ruling to join, but we’ll provide you with loads of self-ruling goodies when you sign-up:

Now, I’d love to hear from you:

  • What questions do you have well-nigh sleeping?
  • How have you learned to be largest at it?
  • What are you still struggling with?
  • Have you tried sunrise watchtower clocks or blue-light devices?
  • What are your favorite sleep aids or sleep hacks?

Let’s hear it!

-Steve

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gif sources: Gremlins, Storm, GI Joe, Yogi, South Park, South Park II, What time is it, Armageddon, Morning Bugs, Night Vision, Bugs Insomnia, Buddy, Bill Murray, Snoring Homer, Patrick Sleeping.

photo sources: Sleep Cycle, Tired Lego, Sleeping Lego, Sleeping Puppy, Sleeping Baby, Sleeping Cat, Sleeping Koala, Sleeping Bunnies, Side Sleeping Lego, Sleeping Kitty, Owl, late watchtower clock, Sleeping Tiger, Notepad, Laughing Buddha,

The post How Do I Sleep Better? The Ultimate Guide for Improving Sleep first appeared on Nerd Fitness.

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