I recently posted this on a discussion forum.
Sleep is so important to me. I know when I’m going to get sick (a cold or the flu) and it seems to always be related to a time when I’m particularly tired.
This has always been difficult because I used to be a 10 hour a night person. I kept waiting to need less sleep as I got older. I tried ‘willpower’ forcing myself to get into a habit of 6-7 hours sleep and for me I just ended up getting progressively more and more tired.
I think, in the past couple of years, I’ve just about cracked it. We’re all physically different - this is what works for me and it’s a combination of things.
Sleeping environment
I have dark curtains, a really comfortable bed and bedding. I also always sleep alone. This might be unpalatable for a lot of people but in terms of deep sleep wow! what an improvement.
Regular sleeping pattern
A regular sleep pattern really helps. What I do is calculate back from the time I have to get up. So, it used to be that if I need to get up at 7 that meant going to bed at 9.
Related to this, I stopped waking up to an alarm (I still do this if I need to catch an early plane) but mostly I wake up when I wake up . It also helps to only occassionally vary this. So my weekend sleep habits are much the same as my weekday ones.
So, now in conjunction with the above here’s the one thing that has significantly reduced (by 1-2 hours) the amount of sleep I need per day and it’s completely counterintuitive.
For the past 18 months I have started seriously exercising. This is not just a walk or a short run but stuff that gets a sweat up 5-6 days a week. It doesn’t seem to matter what I’m doing - so it can be cardio based or strength based but it really makes a difference.
So now I’m on a 10-6 sleep routine (8 hours give or take) and feel really refreshed when I wake up.
This is based on those 8 hours being really good quality.
Here’s my last tip. Sometimes it’s hard to get good quality sleep despite creating a good sleep environment. For me this happens in two ways . Firstly I can be too excited about something and my brain doesn’t switch off. Secondly, I might be travelling and in a strange place sometimes including crossing time zones. I use hypnosis here.
About 6 months or so ago I bought Adam Eason’s deep sleep programme and it is fantastic. I couldn’t tell you at a detail level what happens in the sessions because I can’t remember. My experience is that Adam talks me gently into a trance, and then after about 20 minutes or so talks me out again at which point I turn off the iPod and go straight to sleep. Great stuff!