3 Habits for Better Sleep

There's an old business adage that says, “Begin with the end in mind.” In other words, figure out your goal and develop habits to accomplish that goal.

You've applied this principle before. Likely in many facets of your life. Whether it be financially, or in business, or weight loss goals – and if you've stuck with it, it's likely brought you success.

Applying this principle to your sleep

In this article, I would like you to apply this same principle in a way you've never thought of before. Sleep!

Wait, are you serious?

Yes, I am. You know as well as I do when you have symptoms of brain fog, excessive daytime sleepiness, fatigue, and many others symptoms, it's time to make sleep a goal.

Let's define the goal a little tighter than just sleep. Let's make the goal to get 7 to 9 hours of quality sleep. You declare the goal, and I'll give you the habits to help you accomplish that goal.

Habit 1: Use CPAP

First up, CPAP. If you've been diagnosed with sleep apnea and your CPAP machine is stuck in a closet behind a pile of clothes, it's time to dust it off and start using it again. You may sleep 7 to 9 hours without it, but it likely isn't quality sleep.

Perhaps you only wear it for 4 hours a night; yes, that's better than nothing, naturally. But your goal is 7 to 9 hours of quality sleep. Since sleep apnea can reappear when the CPAP comes off, you'll need to wear it for 7 to 9 hours. I recognize that's challenging, but I believe you can do it.

Finally, if you haven't been diagnosed officially but unofficially through your spouse, child, friend, or doctor, perhaps you should officially get a diagnosis. Just a thought!

Habit 2: More writing, less thinking

In my time as a sleep technologist, many patients have mentioned they struggle to sleep because they lie awake thinking! The subjects can be wide-ranging! Some patients are worried about their future. I think this is more common for men, but the classic to-do list keeps them from initiating and maintaining sleep. I could go on, but you get the point.

There's a common expression that goes something like this, “Less talk and more action.” I came up with a new one: “Less thinking, more writing.”

There's something to releasing something. In other words, we need to get it out of our system. “Why?” you might ask. I have no idea, but I believe it's true. Maybe just seeing it on paper allows you to deal with it better. Whatever the reason, I think it's applicable for night thinkers.

I think it would be wise to remember the writing doesn't need to be extensive; perhaps a sentence or 2 about the way you feel or a 4-line to-do list will bring equal value.

Habit 3: Avoidance

Last habit. In order to stay on a straight and narrow path, you may want to avoid a few things.

• Avoid caffeine in the evening time.
• Avoid leaving the television on all night.
• Avoid exercise right before bedtime.

I know these habits will take time and effort, but like every goal, I believe it's worth it. Please feel free to comment below!