Tired of being tired? I get it. For years my nights were just as chaotic as my days.
Back when I was over 110 pounds heavier and stuck in a cycle of binge eating and gaming, sleep was the last thing on my mind. I would stay up until 2 or 3 AM fueled by caffeine and sugar. Then I would wonder why I felt so drained and defeated the next day. It was a vicious cycle. I thought I needed more willpower to fix my days but I was wrong. I needed to fix my nights first.
Getting my sleep right was one of the most powerful changes I made on my journey to a better life. It gave me the energy to build healthier habits and the clarity to see my goals through. It’s not about finding a magic pill. It’s about building a simple routine with small intentional steps.
Here are 25 techniques that helped me transform my sleep and my life.
Your Environment Matters
Your bedroom should be a sanctuary for sleep not a second living room. Small adjustments to your environment can make a huge difference.
Your Evening Routine is Key
How you spend the last hour of your day determines how well you sleep. Create a simple wind-down routine that signals to your body it's time to rest.
What You Eat and Do During the Day
Your choices from morning to night have a massive impact on your sleep quality. It’s all connected.
Here is the full list of techniques that can help you get started.
- Go to bed at the same time. Consistency is your best friend. It trains your body’s internal clock. This includes weekends.
- Wake up at the same time. This is just as important as your bedtime. It anchors your sleep cycle.
- Make your room completely dark. Use blackout curtains or an eye mask. Even small amounts of light can disrupt sleep.
- Keep your room cool. A cooler temperature helps your body prepare for sleep. Aim for around 65°F or 18°C.
- Block out noise. Use earplugs or a white noise machine if your environment is noisy. A simple fan works great too.
- No screens an hour before bed. The blue light from phones tablets and TVs messes with your sleep hormones. Put them away.
- Read a real book. A physical book is much better than reading on a screen. It helps your mind slow down.
- Take a warm bath or shower. The rise and fall in body temperature after a warm bath can help you feel sleepy.
- Write down your thoughts. If your mind is racing get it all out on paper. Write down your to-do list or any worries for the next day. This is a brain dump. It clears your head.
- Listen to calm music or a podcast. Find something soothing that doesn’t require too much mental energy.
- Pray or read something spiritual. For me spending a few minutes in prayer or reading a chapter from the Bible brings a deep sense of peace. It anchors my spirit and calms my mind in a way nothing else can.
- Get sunlight first thing in the morning. Step outside for 10-15 minutes after you wake up. Morning sun helps set your body clock for the entire day.
- Exercise regularly. A healthy body sleeps better. Just try not to do an intense workout right before bed.
- Avoid caffeine after 2 PM. Caffeine has a long half-life. That afternoon coffee could be wrecking your sleep without you even realizing it.
- Avoid alcohol before bed. It might make you feel drowsy at first but it severely disrupts your sleep later in the night.
- Don’t eat a huge meal before bed. A heavy meal can cause discomfort and indigestion. Give your body a few hours to digest.
- Have a light snack if you’re hungry. If your stomach is growling a small snack like a banana or a handful of almonds is okay.
- Limit fluids before you sleep. Stay hydrated during the day but try to stop drinking a lot of water an hour or two before bed to avoid waking up.
- Reserve your bed for sleep and intimacy only. Don't work or eat in bed. You want your brain to associate your bed with rest.
- Use comfortable bedding. Your mattress pillows and sheets make a difference. Invest in what feels good to you.
- If you can’t sleep get up. Don’t lie in bed tossing and turning for more than 20 minutes. It just creates anxiety.
- Do something relaxing in low light. If you get up read a book in a different room until you feel sleepy then go back to bed.
- Don’t look at the clock. Watching the minutes tick by only increases stress about not sleeping. Turn your clock away from you.
- Avoid long naps. If you need to nap keep it short (20-30 minutes) and do it earlier in the day.
- Focus on rest not sleep. If you’re struggling just lie still and focus on resting your body. Taking the pressure off of "having to sleep" can paradoxically help you drift off.
You don't have to do all 25 of these things tonight. That would be overwhelming. The goal is progress not perfection.
Just pick one.
One small change you can make tonight to honor your body and invest in your well-being. Maybe it’s putting your phone away an hour early. Or maybe it’s just making your room a little darker.
What will your first step be?
