Your Tomorrow Starts Tonight

I have a friend who, due to some health issues, recently started paying attention to getting sufficient sleep. His explanation of his newfound sleep strategy was profound: “Instead of my day starting at 6am, it now begins at 6pm the evening before. How productive my day will be depends on the previous evening’s rituals--what time I eat dinner, how much time I allow between dinner and bedtime, how I spend my time before bedtime, and whether I’m getting in bed early enough to get at least 7-8 hours of sleep.”

What my friend is talking about is called sleep hygiene. It involves adopting habits and creating

an environment that promotes consistent, high-quality sleep. Here are the key factors:

Consistent Sleep Schedule:

Go to bed and wake up at the same time every day — even on weekends. This helps regulate

your body’s internal clock (circadian rhythm).

Relaxing Bedtime Routine:

Establish a relaxing pre-sleep ritual. For some that might be reading, light stretching, deep

breathing, a hot shower. Chamomile tea is a good bedtime drink because it contains an

antioxidant called apigenin, which can bind to brain receptors that promote sleepiness and reduce

anxiety. 

Avoid stimulating activities like intense exercise, work emails, or emotional discussions right

before bed. Early on in our marriage, my wife and I established an NSS rule—"no serious stuff”

after 8pm. We’re able to hold to that about 90% of the time.

Ideal Sleep Environment:

· Cool: Around 60–67°F (15–19°C) is optimal.

· Dark: Use blackout curtains or an eye mask.

· Quiet: Consider earplugs or white noise if needed.

· Comfortable: Invest in a supportive mattress and pillow.

Limit Screen Time Before Bed:

Blue light from phones, tablets, and TVs suppresses melatonin production. Try to power down

electronics at least 30–60 minutes before bedtime.

Watch Caffeine, Nicotine, and Alcohol:

Avoid caffeine within 6–8 hours of bedtime. Although alcohol relaxes you and helps you fall

asleep, it is a respiratory suppressant reducing deep, restorative sleep.

Mind Your Eating Habits:

Allow three hours between dinner and bedtime. Stay hydrated but reduce fluid intake close to

bedtime to avoid nighttime trips to the bathroom.

Stay Physically Active:

Regular exercise promotes better sleep quality, however you should avoid intense workouts too

close to bedtime.

Get Natural Light During the Day:

Exposure to early morning sunlight helps set your body’s sleep-wake rhythm. Aim for at least 30

minutes of daylight exposure daily.

Your nightly routine makes a huge impact on how your day goes. The when, how, where, and what of planning your nightly routine is no different than planning your day! Make 1 small change at a time, figure out what works best for you, and stick to it. In no time, you'll be a sleep pro and wake up feeling recharged and ready to face the day.