1. Home

  2. Routines

  3. Sleep Routine
Sleep Routine

Sleep Routine

Author avatar

by Alex Nekritin

CEO and Founder of Ultiself

Intro icon Sleep Routine - Intro

Sleeping is a basic need. That’s why it is a core habit

With a good night's sleep, your body and mind recover and you feel ready for your day. 

Sleep is crucial for your overall health. In a study from the University of Warwick (UK) and Sleep Research Society [1], they found that short sleepers (less than 5 hours per night) have a 12% higher risk of dying. Long sleepers (more than 9 hours per night or so) have a 30% higher risk of dying. 

Sleeping well is one of the best ways to take care of your health.

With the following habits, you will know how to improve your sleep, take care of your health, and be more productive.

Habits

Morning

Wake up right away in the morning

DESCRIPTION - Remember, too much sleep is not good for your health. Getting up as soon as you wake up in the morning is beneficial for health, mood, and productivity. When you stay in bed, it can make the quality of your sleep worse. The quality of sleep has a big impact on your mood, and this could make the difference between a good day and a bad day. Also, waking up immediately gives you enough time for other activities such as exercise.

ACTION - Get up immediately in the morning when you wake up.

5X / WEEK

Best Time of Day: Morning

Exercise

DESCRIPTION - Daytime activity levels affect sleep quality. It helps regulate the sleep-wake cycle, improves the quality and duration of sleep. In fact, exercise is prescribed for some patients with sleep disorders. When you are sedentary, you may struggle to fall asleep at night. Your body needs physical activity to stay healthy.

ACTION - Choose a physical activity and do it at least 30 minutes 3-5 times a week.

4X / WEEK

Best Time of Day: Morning

Breathing Exercises

DESCRIPTION - Breathing exercises help prepare for a good night's sleep. Breathing exercises help you relax, reduce your anxiety level, and lower your heart rate. This can make it easier and faster for you to fall asleep. Deep breathing decreases sympathetic activity. It tells the body that it is safe to relax. Sympathetic activity keeps the body alert. Its decrease is essential for entering the sleep cycle.

ACTION - Spend at least three minutes doing breathing exercises before going to sleep.

4X / WEEK

Best Time of Day: Morning

Meditation

DESCRIPTION - Without a state of calm, it's harder to fall asleep. It is common for people to struggle to fall asleep because of their repetitive thoughts or unpleasant feelings. Meditation can improve the quality of sleep. It can decrease repetitive thoughts and reduce emotional reactions. It also helps to observe the mind without judging it. This can decrease emotional distress.

ACTION - Practice mindfulness meditation for 10 to 30 minutes daily before bedtime.

4X / WEEK

Best Time of Day: Morning

Evening

Sleep between 6-8 hours per night

DESCRIPTION - Getting the right amount of sleep is crucial. Sleeping 6-8 hours per night is essential for mental health, memory, and other cognitive functions. It can protect against heart problems and obesity. When you develop a good sleep habit, you can plan your day more effectively. It gives you energy and a sense of well-being. When you don't get enough sleep, it interferes with your daily activities. You waste your time trying to recover by different means.

ACTION - Get between 6 and 8 hours of sleep every night.

7X / WEEK

Best Time of Day: Evening

Sleep in blackout room

DESCRIPTION - Sometimes the environment is the problem. Too much light can interfere with your sleep. Your body needs a dark space to sleep because melatonin production is optimal in total darkness. Your body needs this hormone to regulate the sleep-wake cycle. This hormone called "Dark Hormone" helps regulate circadian rhythms and the recovery process.

ACTION - Make sure you sleep in a dark room with as little light as possible.

7X / WEEK

Best Time of Day: Evening

Digital sunset

DESCRIPTION - The screens we use every day emit blue light. Blue light decreases the quality of sleep. When you use screens before bed, it is more likely to take longer to fall asleep. It reduces the production of melatonin, which is crucial for sleep. Finally, it can cause a reduction in your alertness the next day. You can also use blue light blocking glasses to restrict blue light.

ACTION - Avoid looking at screens for an hour before going to bed or use blue light blocking glasses.

5X / WEEK

Best Time of Day: Evening

Core Habits icon Why Core Habits are Important for Sleep

Sources list icon

Sources

ExpandCollapse
  1. Sleep Duration and All-Cause Mortality: A Systematic Review and Meta-Analysis of Prospective Studies. https://academic.oup.com/sleep/article/33/5/585/2454478
  2. Melatonin, the Hormone of Darkness: From Sleep Promotion to Ebola Treatment. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4334454/
  3. Relationship Between Sleep Quality and Mood: Ecological Momentary Assessment Study. https://mental.jmir.org/2019/3/e12613/
  4. Exercise can improve sleep quality: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6045928/
  5. Breathwork in body psychotherapy: Towards a more unified theory and practice. https://www.tandfonline.com/doi/abs/10.1080/17432979.2011.574505
  6. The effect of mindfulness meditation on sleep quality: a systematic review and meta-analysis of randomized controlled trials. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6557693/
  7. Evening Use of Light-Emitting eReaders Negatively Affects Sleep, Circadian Timing, and Next-Morning Alertness. https://pubmed.ncbi.nlm.nih.gov/25535358/
Category icon

Category

 Health  Sleep  Productivity  Sharpness
Discover More Routines

Rate Routine

Sleep Routine

Get the PDF version

"Sleep Routine"

Enter correct email address

Get PDF now

No spam! We hate spam as mush as you do.

Thank You!

Click below to download your article now.

Download Now

Here are 3 special bonuses for you:

Download Our Breakthrough App

Build your best self with the right habits fast

Get Started for FREE

Access our Private Facebook Group

Collaborate with like minded habit hacker

Get Cutting Edge Content on Instagram

Get daily science backed biohacking and self improvement tips

Contact us

 

 

 

 

Thank you

Thank you for your message. It has been sent.

Close