The evening routine challenge is going well. Moving on with it, Day 4 of the Asian Efficiency Evening Routine Challenge is to make improvements to your sleep environment to help you get a better night’s sleep when you do get to bed.
There are a tonne of resources out there on how to get to sleep and stay asleep. I’ve had problems in the past, but right now I only rarely have trouble getting to sleep, so I’m very grateful for this.
Some of the common suggestions I’ve already written about in this series, such as having a set bedtime every night, putting a wind-down routine in place and dimming the lights around the house (easier said than done when you live with other people who stay up later than you do).
Other recommendations include:
Getting all devices out of your bedroom – including phones, TVs and e-readers, not only for the blue light that keeps your brain stimulated, but also because they are too easy to pick up and distract yourself with instead of going to sleep.
I once heard Arianna Huffington (founder of the Huffington Post, who has recently put out a book about sleep) say that when she’s getting ready for bed, she “escorts” her devices out of her bedroom, which I think is a nice way of putting it – she has 12 tips on her website for better sleep that you can download here.
I turn my phone to airplane mode when I shut down my other devices but I need the progressive alarm on the phone to wake me in the morning. This is a series of chimes that start off very quietly and get louder over the interval that I set (it’s about 6 minutes) – intended not to disturb anyone else, because I wake up before they get too loud and turn it off. I’ve tried to find something like a progressive alarm that’s a standalone clock but have had no luck, so until I can find something like that the phone has to stay!
Having a completely dark bedroom – which means blackout curtains and/or a sleep mask, and even going as far as no LED displays like clock-radios. We’re lucky to live in a relatively dark and quiet street, so haven’t needed blackout curtains, though they might come in handy in summer when it gets light earlier. It’s on the house improvement list.
Keeping the temperature relatively cool – apparently you need to drop your core body temperature slightly before you go to sleep; this is why a lot of people recommend a bath or a shower as part of their evening routine. There are several different recommendations out there as to what the optimal sleeproom temperature is, but I suppose it would vary between different people – they key is to having a lower temperature than your normal living environment.
The reason is apparently this (according to science):
Over a 24 hour period, our body temperatures naturally peak and decline. Our internal temperature is usually at its highest in the early afternoon and lowest around 5am. When we fall asleep, our bodies naturally cool off. Helping keep your body get to that lower temperature faster can encourage deeper sleep.
I didn’t need to make a lot of changes to complete this challenge, but I’m still on the lookout for a progressive alarm clock that isn’t a phone app, so I can get the phone totally out of the bedroom. So if you know of such a thing, please let me know!