I’ve struggled for a long time to have a good sleep routine but over the last few months I’ve found some things that actually work for me, to the point where people now think of me as one of the early people at work. I don’t know if this will specifically help deep sleep but my hunch is that for me it has.
What’s worked for me:
- A good memory foam pillow and a new mattress
- Using light as well as sound for my alarm clock. I have my smart lights gradually turn on in my room over a 15-minute period in the morning and have an alarm set on my watch.
- Counterintuitively, having a TV in my room.
So my night routine now is that I’ll retire to my room, get ready for the next day (put clothes out, go over my reminders/notes if I feel like it, etc), then lay in bed and watch a video or two, then dim my lights to a setting I only use for the last part of the night (bedside lamp only at minimum brightness). It’s turned out to be a surprisingly-good sleep hygiene cue for me. I’ll usually then wind down with some more videos but I’ll inevitably start feeling drowsy and then it’s lights-out and the TV gets switched off.
I also switched showering from the morning to the evening and I also make sure to change out of my work clothes when I get home.
This means that in the morning I have very little to think about. I have to just plant my feet on the floor and get moving. Since everything’s already prepared I can do this pretty mindlessly. I don’t drink a coffee until I get into the office.
After a few days of forcing myself to get up like this consistently, it actually started feeling weird not getting up when I first wake up with the morning lights on. I love travelling in to work before the crowds and having quiet time in the office to get work done. Another awesome benefit is that I can relax the routine a bit on the weekend and yet still get up at a reasonable time to have the whole day to do stuff, while at the same time still feeling like I ‘slept in’.
I always considered myself a ‘night owl’ but this experience has made me reconsider. If I don’t have a good routine my sleep pattern will drift later and later and I’ll feel crap all day, whereas keeping this routine I’m getting up earlier and my energy levels feel way more consistent throughout the day, so I don’t know, maybe I’m an early bird that had poor sleep or something.