It’s this time of year where the evenings are longer, the yard is blossoming, and the weather is warmer, that I start to sleep like crap.
You see, in 2017 when we bought our house it didn’t have A/C.
We did extensive renos, and I distinctly remember going up to my wife and asking
“Babe, who do you want me to call to install the A/C?”
“We’re not getting A/C.”
“What? Why not?
I’ll spare you the multiple-day-spanning disagreement conversation. I wanted A/C (for obvious reasons), and she didn’t.
So we compromised, and didn’t get A/C.
But this does bring me to a very important – often overlooked – topic.
Sleep Hygiene.
What Is Sleep Hygiene?
It’s the collection of habits that help your body wind down, fall asleep faster, stay asleep longer, and have a better quality sleep where you wake up energized and focused for the day to come.
You don’t just sleep however you sleep, good or bad. Like almost everything, you can change factors about your sleep to improve it.
Think of it like brushing your teeth. We all do that daily to protect our smile. Sleep hygiene is the same — but for your brain, body, and energy levels.
Here Are My 6 Favorite Ways to Improve Your Sleep
- Sleep Cold – Your core temperature naturally drops as you fall asleep. If your room or blankets are too warm, it can interfere with that drop and delay sleep.
If you’re in the same boat I am and don’t have central air but can’t sleep without a blanket, consider getting an A/C unit for just your bedroom.
My go-to is called the Chilipad – a thin cooling mat that goes below your fitted sheet with temperature controls. It was a bit of an investment, and has been absolutely worth it the last few years since I bought it – I sleep amazing when I use it.
Most people find they sleep best around 18℃ and I’ve found even better sleep around 16℃. - Sleep Dark & Quiet – You want to make your room as close to pitch black as you can. If it’s bright, even seeing the light through our eyelids can disrupt sleep patterns.
Get blackout curtains and remove any nightlights. Some people go as far as to cover the screen on their alarm clock as well, though I am not sure that’s necessary. You could also get a sleep mask to block out all light.
Contrary to the “quiet” aspect, you may find you sleep better with white noise, such as a fan or white noise machine. It drowns out any of the sounds in your house – kids getting up, dog moving around, or an animal in the neighbour’s yard – so you don’t get interrupted by noise in your sleep. - No Screens 2 Hours Before Bed – If you’ve read our articles before, you know I’ve always said 1 hour before bed.
I’ve been experimenting with this, and I was wrong.
No screens (including your phone) 1 hour before bed is good, but 2 hours before bed is better.
This means no phones by your bedside table as it’s hard to resist the temptation, no laptops or ipads in bed, and no TV in the bedroom.
It’s an adjustment – trust me, I had to break the habit – and my energy levels thank me for the effort. - Be Mindful of Food and Drink, Including Alcohol – A nightcap might feel relaxing, but alcohol can actually disrupt your sleep cycles, especially the deep and REM stages. You might fall asleep faster, but you’re more likely to wake up during the night.
When it comes to caffeine, your mileage may vary, but having a coffee after the afternoon is usually a no go – opt for caffeine free drinks instead.
Lastly, this also applies to no-drug-related food and drink. If you drink water too close to bedtime, you may need to get up to pee in the night.
And personally, I’ve found that if I eat a meal or snack too late (within 2 hours of bedtime), my sleep that night is terrible. Particularly if it’s carbohydrate heavy.
I admittedly haven’t looked into the mechanism for this, and suspect it’s related to the spike in blood sugar from delicious – but terrible for me – snacks. - Tire Your Body, Calm Your Mind – Exercise every day, even if it’s just a short walk. If your mind is like mine, it’s often racing at night thinking of all the things I need to do tomorrow, that weird thing with that person, and a host of other things that don’t serve me when I’m trying to fall asleep.
And, I’ve found that the days I exercise, my body is tired, my mind is calmer and I sleep better.
We know exercise is good for us in so many ways, and sleep is just another benefit. - Have a Wind Down and Wake Up Routine – Reading, stretching, a warm shower — whatever calms you.
Everyone seems to be a bit different in this case, so you will need to experiment. The magic is a simple routine that helps your body know: “It’s time to sleep.”
For me, it’s in bed 1-2hrs before I want to be asleep (going to bed at a consistent time, including Sundays, makes a massive impact) with a good book, my phone in another room, and my todo list set for the next day.
You’ll always want a wake up routine. Get some morning light, follow the same patterns, and try to keep your wake up time as consistent as possible.
A Final Thought
One of the most common goals across all the members at LSFW is to have better, consistent energy – particularly in the late afternoon slump – and a better quality of life.
Good sleep is a keystone habit for this, and it makes everything feel easier: workouts, walking the dog, chasing grandkids, managing stress… even making better food choices.
I know how challenging this can sound if you are someone who “just isn’t a good sleeper”, and across the board you can change it.
You don’t need to be perfect. Just start with one small change — and build from there.
Because feeling strong and energized doesn’t start with more reps. Sometimes, it starts with better rest.
IF you want some more support with this click HERE to book a call with our team.
