Last night, I watched a few episodes of The Lincoln Lawyer with my husband, Joe. We were going to watch only one, but we were so intrigued by the cliffhanger leading into the next episode that we watched two.
This kept us up well past our normal bedtime...something we don't normally do on a work night. It resulted in us both feeling tired this morning. For me, it was a slow, less productive start to my day.
Doing this now and then is okay. It's when it becomes a habit that it can cause issues.
This morning, Joe
said to me, "We have to get to bed earlier tonight to get back on track."
I added, "Yes, we need to get to bed earlier...and we need to get to sleep earlier."
Getting to bed and getting to sleep are not the same.
Getting to bed refers to the physical act of lying down in bed, preparing
oneself for sleep.
On the other hand, "getting to sleep" refers to the actual process of falling asleep once in bed. This means not watching TV, not scrolling through social media or texting, and not having our minds racing with thoughts from the day or anticipation for the one ahead. All of these not only prolong the time it takes to
fall asleep but can also lead to poorer quality sleep overall.
There are several strategies we can employ to help facilitate the transition from being in bed to falling asleep.
First off, try to stick to the same sleep and wake schedule every single day, trying not to vary it by more than 15-30 minutes. Yes, even on the weekend. You'll want to set your sleep and wake time so you're actually sleeping (not reading, not scrolling, not thinking) for around 7 to 8 hours.
Establishing a relaxing bedtime routine can send a signal to our bodies that it's time to wind down. This could involve activities such as reading a book, taking a warm bath, or practicing mindfulness.
This prep time needs to be factored in. So if you want to be asleep at 10:30, but you also want to take a bath and then read a book before bed, your sleep prep time should probably begin at 9:15 or so, giving you plenty of time to be nearly asleep by your 10:30 goal.
Creating a comfortable sleep environment—think cool (between 60 and 65 degrees F), dark, and quiet—can further enhance our ability to drift off to sleep more quickly.
Limiting screen time before bed is also crucial as the blue light emitted by devices like
smartphones and laptops can interfere with the body's natural sleep-wake cycle. Maybe set your phone's alarm clock, and activate your sleep app, but consider that being it for phone use before bed.
Ultimately, recognizing the distinction between getting to bed and getting to sleep is key to ensuring we prioritize not just the
quantity but also the quality of our sleep. By taking proactive steps to establish healthy sleep habits and addressing any underlying issues impacting our ability to fall asleep, we can set ourselves up for more restful nights and more energetic, productive days ahead.
