It's amazing how many problems can be solved with good sleep hygiene. If you often feel low on energy, one of the first things you should ask yourself is how much sleep you're getting. Good sleep also helps our overall health, our recovery from exercise, our ability to focus, and more. And while there are plenty of gadgets and biohacks that claim to help, the fundamentals of sleep hygiene are basic and simple.
If you have trouble waking up on time but easily fall asleep when you’re sitting quietly (like watching a movie), that's another sign you're probably not getting enough sleep. If you sleep in when you get the chance, your wake-up time is another hint. If you sleep in two hours or more past your normal time, that's your body applying a short-term fix (getting enough sleep now) to a long-term problem (chronically getting too little sleep).
Stick to a sleep schedule
Set a wake-up time that you can stick to every day. Consistency is important here: don’t set the alarm for 6 a.m. on weekdays and sleep until noon on weekends. If you can’t be perfectly consistent—for example, if you work different shifts—adjust as needed, but try to do your best.
Crucial to both steps is prioritizing sleep so you can actually get yourself on schedule. If you’ve been having trouble getting enough sleep lately, give yourself a week or two to make your bedtime and wake-up time (and nine or so hours in between) the highest priority appointments in your calendar. Don’t go out too late, and don’t stay up revenge procrastinating. There will be time for occasional indulgences once your everyday schedule is more consistent.
At least 30 minutes dedicated to winding down. Don’t expect to switch off the lights and instantly be able to zonk out.
Dim the lights. A cool, dark bedroom makes it easier to fall asleep and stay asleep.
Sticking to this routine not only helps you get into a relaxed mood for sleeping, it also helps you stick to that sleep schedule you set in the first step. After all, you can't be halfway through a movie at 10 p.m. if you refrained from starting it at 9 p.m.
Set your body clock during the day
Get plenty of sunlight in the morning. (In the winter, a light box may help.)
Eat meals during the day. We sleep best when we eat during the daytime; if a nice early breakfast fits your schedule, consider making it a regular thing. But at the very least, don’t eat right before bed.
The speed with which we break down caffeine varies from person to person, but in general: It’s affecting you more than you realize. If you think of yourself as a person who “can have an energy drink and then fall right to sleep” you are probably (a) in denial—hey, you’re the one who clicked on an article about getting better sleep—and/or (b) you have built up a massive caffeine tolerance because you drink so much of the stuff to stay awake, which in turn is because you don’t get enough sleep so you’re tired all the time. Do yourself a favor and break the cycle.
Alcohol is another chemical that affects our sleep. A nightcap before bed may make you feel sleepy, but it tends to disrupt the quality of your sleep. If you aren’t convinced, just start keeping a sleep diary—on paper is fine if you don’t have a sleep-tracking gadget—and see if you don’t get more and better sleep on the nights you don’t drink.
Make your bedroom a dark little cave
Comfortable sheets and pillows can help. If you’re always tossing and turning, try to figure out if there’s something that physically bothers you. A new mattress might not be in the budget, but a mattress topper or a different pillow is an easy fix.
Experiment
You may find that you can bend certain rules but not others. I always have a crappy night’s sleep if I’ve been drinking, but late meals don’t bother me much. Once you’re getting a solid night’s sleep on the regular, you can start playing with the routine.
And if you’re doing everything you can for good sleep hygiene and you still feel tired all the time, consider seeking medical help in case you have sleep apnea or another condition that could be affecting your sleep or energy levels.
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