Developing better sleep habits can be a struggle.
Sleep is a fundamental part of our well-being.
Yet, 68 percent of the US population struggle to fall asleep at least once a week, according to a Consumer Reports article, Why Americans Can’t Sleep.
We need sleep like we need water and oxygen, but few have a healthy relationship with it. We carry around this dirty little secret of sleep dysfunction, burdened by sleep deprivation and irregular sleep routines.
Next to quitting cigarettes, disciplining my sleep habits has been, by far, one of my most challenging and tormenting pursuits.
All in favor, say I.
Yup, so here we go. This article will cover 6 ideas to help you discipline your sleep routine and get your shiz together.
1. Use a Bedtime Window
Instead of demanding yourself to go to bed at a hard time, try alleviating the pressure by using a bedtime window instead.
Sometimes, we can try to sleep at the snap of a finger, which can leave us feeling anxious to perform. If you struggle with anxiety or a racing mind, try setting an environment with a healthy balance of tough love, discipline, and compassion.
2. Develop a Power Down Ritual
James Clear, author of Atomic Habits (audible), recommends a power-down ritual consisting of one or a few below to help you relax.
- Meditation
- Deep Breathing exercises
- Journaling
- Gratitude Journal
- Exercise
He further states that researchers believe stress and emotions are the cause of half of the insomnia cases.
3. Use the Gradual Method to Develop Better Sleep Habits
Leo Babauta of Zen Habits recommends the gradual method. This strategy is a classic method of disciplining your sleep schedule. I’ve tried this before and failed many times, but it works!
It is the most effective because you are training your circadian rhythm (internal clock) long-term. It will require you to be patient, focused, and accept slow yet steady progress.
How to do it:
Wake up earlier in increments of either five minutes, ten minutes, or fifteen minutes every day. So, if you currently wake up at 7 am and want to wake up at 5 am, don’t set a goal to wake up at 5 am tomorrow. Tomorrow, wake up at 6:45 am and let your circadian rhythm stabilize to the new time for about four days. Then go to 6:30 am.
4. Switch Your Sleep Approach
Steve Pavlina, a self-improvement author, recommends switching the approach. This one is more of a mindset switch. Most people negotiate their wake time and focus on disciplining their sleep time. (Me!)
Pavlina tells you not to negotiate your wake-up. Keep this time disciplined and don’t change it, but let your body sleep when it naturally falls asleep. Disciplining your time will train your brain to know that you better sleep if you want enough rest.
5. Use Activation Triggers
A lot of times, people have trouble sleeping because their minds race about work before bed. They’ve left unfinished business at work and did not finish up their workday.
Michael Hyatt, author of Best Year Ever (audible), has the perfect solution for this. Hence, he uses activation triggers.
Mr. Hyatt does not work after 6 pm; he invested in a light timing system in his office. His lights automatically turn off at 5:30 pm, signaling him to wind down work. This boundary forces him to be focused, efficient, and disciplined when he’s working.
Now, I’m not suggesting that you install light timers in your office. But of course, if you have the money, please do! Instead, find activation triggers to help discipline your work schedule. This way, the different areas of your life don’t bleed into one another.
When Hyatt gets home, it’s family time; no work-related calls unless it is urgent. This discipline enables him to work when he’s at work and enjoy quality time with his family when he’s home. Be relentlessly rigid about your activation triggers and time constraints to be fully present in life and also in bed.
6. Try Using a Natural Sleep Aid
Disclaimer: Mary Ruth’s Liquid Nighttime Multimineral is not sleeping medicine. It will not solve your problems or knock you out. Sleep medicine can wreck your sleep cycle further. Read Chapter 2 of The Sleep Revolution (audible) by Arianna Huffington. Also, always consult a doctor before making any lifestyle changes.
You can use Mary Ruth’s Liquid Nighttime Multimineral in conjunction with the other strategies. I’ve tried a few sleep aids, and this worked the best. The drowsy feeling is subtle. I would only use sleep aids as a taking-off point and not use them indefinitely.
My body becomes tired within an hour of taking Mary Ruth’s Liquid Nighttime Multimineral. I do other relaxing rituals in conjunction with drinking this.
I love the coconut flavor. I mix one serving with hot water and drink it while I read a book. Then I wash my face, brush my teeth, turn off the lights, whisper my thoughts of gratitude, and then focus on bringing my energy into my body by focusing on my breath so my mind doesn’t race.
Take Away on Disciplining Your Sleep Habits
You made it through the post! Yay! You are gung-ho serious about conquering your sleep demons. Now you have six ideas on how to discipline your sleep routine and are well on your way to your best sleep ever.
Remember, disciplining your sleep routine is no easy task. Be patient and take it one day at a time. If you slip up, jump right back in and keep going. Don’t forget to track your progress. Good luck, and keep me posted on your journey. I would love to hear from you!!
