We have all done it. Instead of tucking into bed and going to sleep at a reasonable hour, you’re scrolling through Facebook or TikTok, laughing at goofy memes, or reading interesting articles and news. All of a sudden, it’s 3 am! And you have an 8 am meeting.
One in three Americans are not getting enough sleep, and 50 to 70 million people have a chronic sleeping disorder. Why aren’t we sleeping?
If you are one of the many people in the US who can’t seem to get enough sleep, there are more serious side effects than a drowsy day at work. Sleep deprivation can affect your ability to learn, work, function, and socialize. It can cause delayed reactions and social anxiety. If left untreated, sleep deprivation can lead to chronic diseases like high blood pressure, heart disease, kidney disease, diabetes, stroke, obesity, and depression.
Fortunately, sleep deprivation can be treated with a strong bedtime routine and some consistency. Let’s dive into some healthy habits that will turn your short or restless nights into deep-sleep dreamscapes.
You May Also Like
BlackDoctor.org understands how common it is to have responsibilities that may keep you from a good night’s sleep, like children, multiple jobs, dependent relatives, school, and more. These tips can be incorporated into all lifestyles, no matter how busy. Give yourself permission to take care of you <3
1. The 20-minute Power Nap
Naptime isn’t just for kids. Studies have proven that a midday nap can improve alertness, function, self-confidence, and restfulness. Twenty minutes is the sweet spot because this amount of time doesn’t allow you to slip into deep sleep. Your sleep level stays light, allowing for just enough rest to give you a boost similar to a shot of espresso. If your day allows for it, try the 20-minute power nap and see how it changes your productivity.
Naps can be taken in the car, break room, a private room or office, or even at your desk. Use that lunch break wisely!
2. Set Your Bedtime (and stick to it!)
On average, adults need seven to nine hours of sleep each night. Depending on your unique body and lifestyle, perhaps that lands at six or 10 hours. That’s fine! Find a sweet spot that works well for you, and set a bedtime that allows you to get the amount of sleep you need.
You May Also Like
If you’re a bartender who works 9 pm-3 am, perhaps your bedtime is 4:30 am. If you’re a busy parent who has kids that rise before the sun, your bedtime might be 9 pm. There is no right or wrong bedtime – the priority is hitting the number of hours you need to have great days. Set your bedtime and be dedicated to tucking into bed right on time.
RELATED: Can’t Sleep? 5 Most Common Sleep Disorders in Black People
3. Goodnight Electronics and Screens
The circadian rhythm ties back to the beginning of life itself. This 24-hour cycle was initially created by the movement of the sun. During the bright parts of the day, life developed and grew. At night, organisms slowed in development. This rhythm still affects us today, with light triggering the brain to think, “Time to be awake and productive!” That bright little screen shining in your face at 3 am is the main culprit keeping you wide awake in the middle of the night.
Putting all screens away one hour before bedtime will drastically improve your ability to fall asleep faster and more deeply. You can start with 30 minutes before bedtime and work your way up if needed, but this habit alone will bring some serious positive change.
4. 30-minute Unwind
“An object in motion stays in motion.” There is much we can learn from this physics law, especially those with busy days and busy brains. If you had a huge to-do list to get through during your day, ran the kids here, picked up dry cleaning there, that busy momentum is likely to continue into your evening. Your brain is running and running, and the next thing you know, you’re drafting a work presentation in your mind at 2 am.
Taking time to slow down the constant motion of the day is crucial to getting a good night’s sleep. 30 minutes before your newly established bedtime, create a daily wind-down routine that will put your body and mind at ease. Take a bath, read a book, meditate – find something that fits your style and chill out before bed. Pro tip: do NOT include alcohol in your unwind. Unfortunately, it is linked to sleep apnea and REM sleep disturbances.
5. The Power of Yoga Nidra
Don’t worry – I am not asking you to become a hand-standing yogi to get a good night’s sleep! Yoga Nidra, or yogic sleep, is a practice that is designed to quiet the mind to its deepest, stillest form of meditation. Those who practice for years can access the space between awake and asleep and dwell there, but for most of us, it’s very difficult not to completely pass out before the practice ends.
Download the Insight Timer app and search for Yoga Nidra. You’ll find many practices to choose from – I recommend an hour-long Yoga Nidra with a calming voice you won’t mind hearing for an hour. If you focus on the practice and keep other thoughts out of your mind, it’s likely you won’t last 15 minutes. You’re welcome!
RELATED: 5 Sleep Disorders That Are Hitting Our People HARD
6. Don’t Hit Snooze
Remember the secret to the 20-minute power nap? When it isn’t time for bed, slipping into deeper stages of sleep can cause tiredness throughout the day. Hitting the snooze button when you wake up is doing just that.
When you wake up in the morning, you are coming out of your final deep sleep cycle of the night. It’s still close enough to slip back into quickly, so even that short seven-minute snooze will add to the grogginess you feel when you finally get up. Get out of the habit of hitting snooze and set your alarm for the time you HAVE to get up. Your body will thank you for it later.
BONUS: Check out some sleep apps!
If you are curious about when you should sleep, the quality of your sleep throughout the night, or why you might not feel rested when you wake up, well, there’s an app for that! Check out our recommended list of apps that can help you get the best sleep of your life:
- Find your optimal bedtime and wake time with Sleep Cycle (my personal favorite!)
- Track your sleep trends with Pillow
- Build your unwind routine with Loona
- Find white noise and sleepy soundscapes with BetterSleep
