My Journey to Better Sleep: Simple Tips for better sleep

Mar 14

How Important is a Good Night's Sleep?

Did you know that a healthy amount of sleep typically ranges from 7 to 9 hours per night? Getting enough rest is crucial for your energy levels, focus, and overall well-being.

My New Sleep Schedule

For the past two months, I’ve been following a consistent sleep routine: I go to bed at 9 PM and wake up at 6 AM, giving me 8 hours and 30 minutes of solid rest. The biggest change? I no longer feel the need to sleep in — I naturally wake up early, even on weekends. Recently, I’ve even been waking up before my alarm! I promised to share more about what’s improved my sleep quality, so here’s what I’ve been doing…

Inspired by Bryan Johnson: Become a "Professional Sleeper"

I got this inspiration from Bryan Johnson, who emphasizes the importance of becoming a "professional sleeper." He highlights that your daytime habits play a massive role in your nighttime rest. For more insights, I highly recommend checking out his website.

My Evening Routine for Better Sleep

My nighttime routine starts at 7 PM, and here’s what I do:

Limit Screen Time: Ideally, I avoid screens altogether in the evening. If I need to check my phone, I use a color filter to reduce blue light exposure. I also wear blue light-blocking glasses with a red tint to support better sleep.
No Caffeine After Morning: Did you know caffeine can stay in your system for up to 10 hours? Even if you don’t feel its effects, it may still quietly disrupt your sleep.
Skip Netflix Before Bed: I noticed that watching Netflix or intense shows in the evening overstimulates my brain, making it harder to unwind.

Eating and Drinking Habits

Early Dinner: I avoid eating in the evening, usually finishing my last meal between 2–4 PM, depending on my day.

Limited Drinks Before Bed: I cut back on liquids in the evening to reduce nighttime trips to the bathroom. While waking up once may not seem like a big deal, minimizing disruptions has improved my sleep quality.

Optimizing My Sleep Environment

Cooler Room for Better Sleep: I use an air conditioner to keep my room cool at night — sleeping in a colder environment significantly improves sleep quality. Fun fact: Finnish parents often let their babies nap outside during winter. Google it!

Lighting and Relaxation

Red Light System: After 7 PM, my lighting switches to red, signaling the start of my wind-down routine. This includes showering, stretching, listening to meditation music, and relaxing without screens or intense conversations.

This routine has been a game-changer — no more stressful talks before bedtime!

Key Takeaways for Better Sleep

🚫 Avoid these before bed:

Alcohol
Blue light from screens
Eating late at night

These habits can seriously affect your sleep quality, productivity, and relationships.

I never started drinking, so skipping alcohol was easy for me — but reducing screen time and late-night eating made a huge difference.

What’s One Habit You’d Like to Improve for Better Sleep?

If you’re ready to sleep better and feel energized each morning, start with one small change today. Becoming a "professional sleeper" has transformed my days — and it can for you, too!

Start today!

I lived a life where I kept pushing my dreams and goals aside. You only have today, so start today. You can do one small thing — it doesn’t have to be anything big. If you want to improve your sleep, you can start by saying it out loud. Say it to yourself or your partner, and be specific. For example, you can say: 'Today, I want to start a new routine where I’ll be in bed by 9 PM.' Set a timer for 7 PM to remind you about your goal.

Niina Myller