We’ve all been given—or have given—the advice: 'You’ll feel better after a good night’s sleep.' That’s what you tell your family member after a bad day at school/work or a friend after a breakup, right after you say, 'I never liked them anyway.'
But it’s also scientifically true. The restorative benefits of quality sleep can truly make you feel better, helping you:
- Make better food choices.
- Have more physical and mental energy for exercise and work.
- Effectively manage stress and emotions.
And that's just the beginning.
In fact, these factors create a positive cycle that supports better sleep, rather than a vicious one that makes life harder.
There’s a big problem, though. Many struggle with sleep, saying they’re always tired no matter what they do. Plus, they’ve tried everything—gravity blankets, sleep trackers, supplements—and nothing seems to help.
While there are many methods to enhance sleep quality, establishing a consistent sleep schedule is often the best place to start.
How It Works:
- Calculate Your Ideal Sleep Time: Determine how many hours of sleep you personally need. Start with 7-8 hours; some may need more, some may need less. Now count backward from the time you want to wake up. That’s your bedtime, and yes, it’s THAT simple to calculate.
- Stick to Your Schedule: Commit to this bedtime as consistently as possible, including weekends. After a good night’s sleep, most people need to be awake around 16 hours before they feel sleepy. If you wake up later than usual, you’ll likely struggle to go to bed at your scheduled time.
This advice comes directly from Dr. Jennifer Martin, President of the American Academy of Sleep Medicine.
Fair Warning:
This may come with tradeoffs you don’t like—such as going to bed earlier and not sleeping in on your days off. But it’s been known to work wonders for people. Of course, if it’s a monumental change to what you’re currently doing, it may feel impossible to make it work. So instead of going straight to “ideal,” start with what’s doable.
Create a sleep schedule you think you can stick to 6 out of 7 nights a week, and put it to this test: On a scale of 0 (no way!) to 10 (so easy it’s laughable), rank your confidence you’ll follow through—and only proceed when you get to a 9 or 10. Do that for at least two weeks, and if you have success, try to improve on it over time. If not, scale back and try again.
(If you want to dive a little deeper, check out my short video on my Top Eight Sleep Tips here.)
Bringing It Home:
Ultimately, improving your sleep isn’t just about feeling better the next day—it’s about investing in your long-term health and well-being. By prioritizing a consistent sleep schedule, you’re laying the foundation for better physical health, enhanced mental clarity, and improved emotional resilience. So, tonight, start with a simple commitment to your bedtime, and let the positive effects of quality sleep lead you towards a healthier, happier you. Sweet Dreams!