According to the National Institutes of Health (NIH), 7 to 9 hours of sleep is recommended per night for adults, and those who clock in less than that per night (hello, me!) have more health issues. My six or so hours of sleep per night weren’t working for me, but going to bed before 11 p.m. felt like a punishment. I think I had some kind of sleep FOMO. I’d sneak a peek at my phone and then go down the rabbit hole of Google and Instagram. Maintaining a regular schedule helps to reinforce the natural circadian rhythms that regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Going to sleep and waking up at the same times are key, but it typically takes up to a week for your body to settle into the new routine, so a gradual approach helps your body adjust Moving my bedtime earlier by just a few minutes (rather than a whole hour) made me feel less FOMO and deprivation, and I was able to adjust over the course of a week. Fifteen minutes earlier didn’t feel like such a big deal, and over the course of a month I was going to bed at 10:30 p.m. A whole hour earlier than my usual The blue light emitted by screens can interfere with melatonin production, making it harder to fall asleep.” Okay, TBH one hour before bed was too much to ask, so I cut it down to 30 minutes, but I was strict about this rule. No texts, no emails, and no scrolling! This is straightforward, logical advice, and it really works: No caffeine 10 hours before bed. No food or drink 3 hours before. No work 2 hours before, and no screen time an hour before. I try to follow this rule every night. First, dim the lights. “One of the most impactful levers for your circadian rhythm is light, so you want to start dimming the lights all over the house at least 60 minutes before bed in order to stimulate natural melatonin,” says sleep expert Mollie Eastman, host of the podcast Sleep is a Skill. I gave my apartment a cozy, candlelit vibe that was incredibly calming
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Tuesday, December 3, 2024