As I wrote here and here, I’m taking a deep dive into my sleep to optimize it to the best of my possibilities

At the start, I felt my sleep quantity and quality were lacking leading to stalled fitness progress, less energy, cravings, weakened immunity, and irritability and forgetfulness.

I’m happy to report that I’ve already made several improvements, gathered lots of data on my habits and sleep, and am in a better place than when I started in November.

So, I figured since I’m already improving my sleep and wellbeing, I’ll share some of my discoveries. Maybe they can help you as well.

What’s worked for me thus far

Temperature & general sleep environment

Even though it’s currently still winter, I sleep in a cold room (no heating turned on) with several covers and blankets that I can add or remove.

I’ve found that I don’t sleep well if it’s too warm. This wasn’t true just a few years ago, so adjust your sleeping environment to your preferences. Try different temperatures and see how it affects your sleep.

Another thing I try to control is to make sure the room I’m sleeping in is dark. My bedroom windows have black-out blinds.

I also created a room spray with relaxing scents (lavender, sage, valerian) that I spray in the bedroom before bed.

Earplugs & eye mask

I used to travel quite a bit, and that often included overnight flights. I learned then to use an eye mask to help me sleep. I’ve been using an eye mask for many years and I swear it helps me stay asleep and have a deeper sleep.

You don’t need an expensive or fancy eye mask, just purchase several to test out what works for you.

Another thing I’ve recently started implementing, when I realized I wake up 2-3 times a night due to noises, was earplugs. It took me a while to find the right ones and then get used to them, but now I most often sleep through the night, and noises are no longer a factor affecting my sleep.

If you want to try what I’m using, I have Orhopax Mini soft earplugs that I purchase on Amazon.

Evening ritual

One of the challenges I face on many nights is my mind racing with thoughts. Does that sound familiar to you?

I find myself lying in bed, but my mind feels like it’s going 200 miles per hour.

Even though my body is tired, my mind just won’t seem to slow down.

To cope with this, I’ve tried out several methods. However, I don’t use all of them every night. It depends on what I think will be most helpful on a particular evening.

For example, some nights I like to unwind by taking a relaxing Epsom salt bath and adding in some of my favorite essential oils. It really helps me wind down and quiet my thoughts.

Evening journaling

Journaling is a powerful tool to help quiet the mind in the evening.

By taking a few minutes to do a brain dump, I unload my thoughts and worries into my journal, freeing up mental space for relaxation and rest.

This process involves simply writing down everything that’s on my mind without judgment or organization.

It allows me to release any stress or tension I may have accumulated throughout the day, helping me unwind and prepare for a good night’s sleep.

In addition, journaling helps me gain clarity and perspective on my thoughts and emotions, allowing me to better cope with any challenges or concerns I’m facing.

Meditation & relaxation techniques

One of my favorite ways to relax at night and fall asleep faster is through the use of meditation and breathing techniques.

I find that these practices help me calm my mind and body, allowing me to release any tension and stress from the day.

To begin, I like to do progressive muscle relaxation by slowly tensing and then releasing each body part and muscle group, starting with my toes and working my way up to my head.

I also focus on deep belly breathing, inhaling deeply into my stomach and chest, noticing them rise as I inhale and lower as I slowly exhale. I try to make the exhalations longer than the inhalations, as this has been proven to help relax.

Sometimes deep belly breathing isn’t enough, so then I do 4-7-8 breathing until I fall asleep. This consists of inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds.

This type of breathwork helps slow down my heart rate and brings a sense of peace to both my mind and body.

This simple yet powerful combination of meditation and breathing techniques has become an essential part of my nighttime routine, helping me drift off into a deep and restful sleep.

Try it for yourself

4-7-8 breathing to relax

Progressive muscle relaxation

Things I still need to work on

Although my sleep has improved in the past few months, there are still some areas that I’d like to address.

Despite getting a full night’s rest, I sometimes wake up feeling less than fully rested. Part of the issue may be not getting enough deep sleep, and this can be attributed to staying up too late.

One goal I’m actively working on is going to bed earlier. But as you know, it’s easier said than done!

In addition, I recognize the importance of having a consistent bedtime and wake up time. Ideally, I’d aim for falling asleep around 10 PM (currently closer to midnight) and waking up at 7 AM.

So, this is my update on my sleep challenge.

Are you also trying to improve your sleep? Share your own tips or challenges in the comments.

Want to work on your sleep? Sign up here to get your Sleep Diary to track your sleep habits.