5 Key Ways to True Good Sleep
[Video Transcription]
When we talk about becoming a true good sleeper, there are five keys we refer to in order to create better sleep patterns. Today I'm going to share with you what those five important keys are.
Key number one: start small. Small changes are powerful. They're practical and doable over time and that's how you set yourself up for success. When the barrier to entry is low and you can easily see yourself sticking to it for at least four weeks, the more you're going to get out of it.
For example, you're getting about six hours of sleep and you want to get more, seven to eight hours. Don't all of a sudden go to bed two hours earlier. If you tried it, you probably just laid there wide awake, right? When making drastic changes, even with the best intentions, most of the time they just don't last.
So instead try going to bed 15 to 30 minutes earlier. If your bedtime's been around midnight, for example, now try to be in bed by 11:30. That way you're getting about half an hour more. In four weeks, that's 14 hours. More than half a day of sleep. It adds up.
Key number two: time. Any changes you made, give it some time. It's like planting seeds in the spring. We don't expect to wake up the next morning, and blossoms! But we have to water it every day and wait. With time, we'll see it grow and eventually smell the flowers. When working on sleep, same thing, don't just try it for a few nights. Because it takes time first for the body to become familiar with the new routine. Then internalize the process and finally showing results. So whether it's using CPAP, getting more sleep, or cutting out caffeine, stick with it for at least four weeks, to get the most out of it.
And if I could read your minds, you're probably thinking right now, well, Dr. Carol, what are we supposed to do after four weeks? That's key number three: build.
Build on the small changes that you've now nurtured with time. In sleep, occasionally one single action can have a big impact, but most commonly it takes many small changes to get the full transformation. It's kind of like cleaning, where it takes putting things away, dusting, wiping, vacuuming, and decorating, to get a place to look how you want it to be. Same thing to become a true good sleeper.
There are two ways we can build. One is by adding on to the same change that you've already made. To get more sleep, you can now go to bed another 15 to 30 minutes earlier. Or you can allow yourself to get up a little bit later. The other way to build is by incorporating something different. So you can add a wind-down routine before bed, that way you prepare yourself, your body, your mind, to relax and get ready for the night.
Key number four: prioritize sleep. Make sleep a priority. Life is busy. Every moment, there are so many things competing for our attention. And because sleep is an inactivity, a lot of times it gets pushed to the bottom of our to-do list. I encourage that we think of sleep as an activity. Plan and schedule time for it just like you would with exercising, cooking, spending time with the kids. When making your sleep schedule, make sure you give yourself at least seven hours between bedtime and wake time. Also, plan for about 15 to 30 minutes of wind-down period before bed. Sometimes, if it helps, I recommend setting an alarm as a reminder.
Key number five: expect changes. Sleep is part of life. Things that happen to us in the day, at work, at home, and sometimes even a conversation we had at the grocery store can affect sleep.
Like life, sleep is dynamic, it is not static. It's completely normal that sleep can feel or look differently from night to night. Don't let one or a few bad nights get you down. Go back to the basics, review your steps and always keep your eyes on the prize on this journey to become a true good sleeper.
Thank you for watching. I hope you liked it. Give me a thumbs up and please visit my website if you would like to schedule a consultation with me. Have a good night.
