• Stacey J.

How to sleep better so you can perform better.

Sleep is something we desperately need in order to perform effectively on a daily basis. In the U.S. alone, 50-70 million people don't get enough sleep. So many people are suffering from sleep deprivation because of the ever need to do more and more. It's time for us to learn more about how to get better sleep and the benefits for doing so.

Getting enough sleep is important for our physical and psychological well-being. So many people are struggling with this issue which causes them to come unhealthy and unproductive. When there's a lack of sleep it can cause all sorts of effects both short-term and long term including becoming delusional.

I'm sure by now you know that you can't fight sleep. You can take all the 5 hour energies or black coffee that you want to however, it's better to embrace your body's well made system and start incorporating it into your self-care routine.

Sleep is a needed necessity that contributes to our overall well-being, so it's time to stop neglecting ourselves by going into overdrive and look at it as an enjoyable process that helps us in a holistic way.

Below are 5 ways on how you can improve your sleep habits and sleep better.

Embrace sleep

Sleep deprivation is real ya'll! So many Americans and others globally are suffering from lack of energy which leads to physiological limitations. This is an epidemic and it's sad because culturally, you'll find that many of us look down on sleep, wear lack of sleep like a badge of honor, and go through great strain to stay awake.

First, the best way to get more sleep is to change your thinking about it. Sleep should be considered as an essential — and pleasurable — element of living well. These facts about sleep from Harvard University can assist with that:

Learning — sleep is critical to your ability to learn and enables your brain to store new information and retrieve old information from your memory.

Weight — sleep regulates your metabolism and chronic sleep deprivation can cause weight gain because it disrupts the way your body processes and stores elements from the foods you eat.

Safety — individuals who are sleep deprived experience a greater risk to their personal safety and those around them as they are prone to involuntarily doze off which can cause all sorts of detrimental mistakes, mishaps and errors.

Mood — Your mood is directly tied to the amount and quality of the sleep you get and lack of sleep can lead to negative emotions such as agitation, annoyance, impatience as well as the inability to concentrate.

Health —  several sleep disorders have been linked to cardiovascular issues such as hypertension, hormonal stress and irregular heartbeat.

Immunity — in addition to cardiovascular health, your sleep has a hand in boosting your immune system while sleep deprivation suppresses and makes you more susceptible to disease such as cancer.

Schedule sleep

I know this is going to challenging for a lot of people but it's time to take action. One of the best ways to ensure you get enough sleep is to create and prioritize your sleep schedule.

Everyone has a circadian rhythm — or body clock — that regulates energy levels and alertness as well as physiological processes. To avoid erratic sleep/wake cycles, it’s important to stick to a regular sleep schedule to keep your circadian rhythm stable.

That means, you can't just deprive yourself all week and thinking you can just catch up on the weekend. It just doesn't work like that. Some debts simply can’t be paid late — the only way to reap the full benefits of sleep, while avoiding sleep deprivation issues, is to be consistent.

Though 8 hours is the rule of thumb, it is best to reflect on the number of hours that give you the most energy when you wake up. Depending on your age, lifestyle and health you will need to adjust this standard figure — some need a bit less while others need much more.

Once you determine how many hours you need put some measures in place to ensure you get the appropriate amount of sleep. Then use a sleep tracker to monitor (like an android or apple watch) how long and well you sleep.

Anticipate Sleep

Think of your bedtime routine as an enjoyable one. Listed below are a series of short activities in the evening that help you wind down and prepare for glorious slumber.

Whatever calms your body and mind, and can be scheduled at least one hour before bedtime, is fair game. Here are a few ideas to consider:

  • Taking a warm shower

  • Drinking a cup of herbal tea

  • Reading a lightweight book

  • Writing in your journal

  • Meditating

  • Listening to ambient music

  • Cuddling with a furry friend

  • Adjusting the thermostat

  • Allowing fresh air into the room

  • The best way to choose activities for you bedtime routine is to experiment with a few and see what works best for you.

Support sleep

Supporting sleep means engaging in activities that are known to improve the quality and duration of your sleep. Listed below are some important considerations.


Did you realize that certain substances such as caffeine and alcohol can interfere with sleep, especially if consumed in excess and/or too close to bedtime. There are also less obvious culprits — such as spicy and acidic foods — that can upset your digestive process and make it hard to fall asleep.


Just a moderate amount of physical activity, on a regular basis, can significantly improve sleep quality and duration. The caveat is that the effect is gradual not immediate.

If you aren't exercising regularly right now you'll have to start and commit to a workout routine for a period of time before you can reap the benefits.


Stress and anxiety can wreak havoc on your sleep and lead to a perpetual cycle of sleepiness and agitation. Girl, let it go! Under stress, the brain is overactive and unable to function properly because of excessive worrying. Learn to shut your brain down and make it go to sleep!

Carrying issues from the day into the night keeps you tossing and turning and the lack of sleep impairs your mood during the day — potentially causing even more stress or for you to go off on someone that doesn't deserve your shitty attitude.

Having a method for resolving or shelving problems before bedtime — be it through meditation, journaling, or venting to a loved one — can help protect the quality of your sleep and make you more of a happy, energetic camper.


If it is particularly challenging for you to wind down and sleep well at night, you may consider natural remedies. Something as simple as a soothing chamomile tea, a few drops of lavender oil on your temples or a pillow spray can go a long way.

Natural supplements such as Melatonin (which I love) may also assist you in getting to sleep faster and resting better.

Here's to living your best sleep life.

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About Me

Stacey J. is a life enthusiast, media personality, entrepreneur and Founder of LIVE365 Empowerment and LIVE365 Radio. 

© 2019 by LIVE365 Empowerment

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