Over the Summer, many of us have neglected our sleep health. Personally, I turned into a night owl. Staying up until 6 AM, waking back up at 3 PM. I missed out on the majority of the day because of my poor sleep schedule. Granted, a lot of us had no reason to maintain a strict sleep/wake cycle because of the Summer, but now we need to get back into the groove of things, with the first few weeks of school already wrapping up. Let’s get back to the feeling of refreshment in the morning without wishing you would have slept better the night before.

In order to achieve maximum quality sleep, there are 3 different key elements that you will need to keep in mind, but missing out on a single key factor can ruin your efforts into getting a better night’s rest. You must be willing to fully commit yourself to them:

1. Your Sleep “Schedule”

2. Preparing Your Sleeping Environment

3. Shutting Your Mind Off Before Bed

Your Sleep “Schedule”

If there is anything to remember for the 3 key elements for improving your sleeping routine, this is the most important. Creating a strict schedule (within reason) that you can confidently stick to will tremendously help improve your sleep quality. Make sure you can get at least 8 hours of sleep per night. It can be hard at first to change your sleeping habits if you are used to going to sleep late, but what you also may also need to change is your mindset.

Mindset is extremely important when adapting new sleeping habits. If you are not willing to change and stay disciplined with your sleeping habits, you will not change. 

You will not feel better in those mornings when your alarm goes off and you dread getting out of bed, your brain will continue to beg you to take naps during your classes or at the job, and you will not be able to exert all of your potential that you have as a person. 

The comical part about this is that you are choosing to put yourself in this situation. For most, this is due to poor decision making and not other external factors. You must stay focused and determined!

Not only will this improve your sleep, but it will also help boost your immune system, which ultimately, helps you fight infections. Not sleeping can reduce your immune system’s function by up to 72%. 

According to Mayo Clinic’s Eric J. Olson, who is a doctor of medicine, “Infection-fighting antibodies and cells are reduced during periods when you don't get enough sleep”. Have you ever noticed that you are getting sick more often or your “cold” is more severe than it should be? Your sleep could be the answer.

Preparing Your Sleeping Environment

There are many different environmental factors that can cause issues. Elements such as noise, temperature, lighting, comfort, and a few others can affect the way you sleep. Although, the first 3 are most important.

Noise is subjective from person to person. Many people enjoy listening to noise to sleep, while others do not. Many people (including myself!) appreciate listening to white noise, or ASMR when falling asleep. Many people subconsciously fall asleep on purpose to videos on their phone or the TV because it helps them fall asleep more quickly. This is an example of sound masking.

The purpose of this noise is to distract yourself from thoughts you may begin to have when you are lying down and close your eyes using a technique called “Sound Masking”. 

"Sound masking is one tool in a large toolbox that you have of things available to sleep in a noisy environment” says Dr. Jeffrey Ellenbogen, an accredited neurologist.

Do you know how hot/cool your A/C in your residence is? This is something to keep in mind when preparing to sleep. One of the most common reasons people wake up from their sleep (and even have nightmares!) is because your body temperature changes when sleeping. 

Although this is most common due to your home’s temperature, it can also be due to your blanket and sheets you use on the bed. Doctors recommended turning your A/C temperature to between 65°F - 68°F when sleeping. This almost guarantees you will not be waking up sweating. 

As for your blankets and sheets, materials to consider using can be Cotton, linen, and Tencel/lyocell. As for sheets, you can use Cotton, linen, and bamboo.

Lighting is the last factor, but not least important when creating a sleep routine. When sleeping, one of the most guaranteed ways to not interfere with your sleep includes making sure your room that you sleep in is as dark as possible. 

Light indicates to our brain that we need to be awake which means that, in simple terms, it’s due to a primal response that all of us have to sunlight. When our brain sees a light, it assumes that the sun is out and we need to be awake. Even if a small light in the corner of your room is on, it can impact your brain in the same way the sun can.

Shutting Your Mind Off Before Bed

The final element to consider when fixing your sleeping routine is shutting your mind off and becoming ready to wind down and fall asleep. This is usually one of the trickiest parts of creating a better sleep routine. 

A recommendation is to create a calming pre-sleep routine that can help your brain transition from your busy life to a peaceful, quiet, sleep. Some activities that can help wind your brain down at night include: Reading a book, taking a bath or shower, or practicing techniques like deep breathing or meditation right before sleeping. 

It is also important to note that you should be avoiding activities that will stimulate your brain during this time like watching TV or scrolling through the gram, as the light emitted from your screen can interfere with your body’s production of melatonin, which is the hormone responsible for regulating sleep.

It can take time to reset your mind before bed, but over time, as long as you keep practicing and persist through your new routine, you should be able to wind down before bed.

New Sleep, New You

By combining a strict sleep schedule (and following it), a positive sleeping environment, and shutting your mind off before going to bed, you’ll be on your way to fixing your sleep routine. Don’t be surprised if these key elements do not work immediately. They work over time and It can take a few weeks before you begin to see the great results you are striving for.