Reset, Recharge, Repeat: Building a Sleep Routine That Actually Works
š¤ Why I’m Finally Taking Sleep Seriously
Hi everyone,
Today, I am diving into a topic that has been a long time coming: sleep. It is something we all need, yet many of us do not prioritize. As I have started learning more about it for my own personal interest, I wanted to share what I have found.
To be honest, I have struggled with maintaining a consistent and effective sleep routine for most of my life. Most nights, I am up late on my phone—even when I know I have to wake up early for school or work. Since this blog is all about self-improvement and building better habits, I think it is important to be open and honest about my own struggles. My hope is that by researching and writing about sleep, I can not only help myself but also offer something useful to anyone else facing the same struggle.
š§ The Three Pillars of Better Sleep
Throughout my research, I have noticed three key areas to consider when it comes to getting good sleep: quantity, quality, and regularity. Many people also point to timing—or each individual’s natural preference for waking and sleeping (for example, being a morning person, night owl, or somewhere in between)—as an important factor.
The challenge with timing is that it is highly personal. What works well for one person might not work for another, so there is no one-size-fits-all solution. My recommendation is to tailor the specific advice I share to match the sleep timing that feels most natural to you.
A consistent sleep schedule is far more important than your exact sleep timing. Whatever routine works best for you, the key is to stick with it. Consistency allows your body to naturally regulate your energy levels throughout the day.
Going to bed at the same time every night and waking up at the same time every morning helps your body develop a rhythm. Over time, you will begin to feel alert when you wake up and naturally tired when it is time to sleep. The best way to maintain this rhythm is to keep your schedule even on weekends, as tempting as it might be to sleep in or stay up late.
š How Sleep Actually Works
Your sleep is primarily influenced by two factors: your Circadian rhythm and your Adenosine levels.
Adenosine is a chemical in your body that regulates sleepiness. You can think of it as your sleep hunger—the more Adenosine builds up throughout the day, the stronger your desire to sleep becomes. This buildup is a natural process, and a good night’s sleep helps reset those levels. After restful sleep, your Adenosine levels drop, allowing you to start the next day feeling refreshed.
Your Circadian rhythm, on the other hand, is your body’s natural sleep-wake cycle. The word Circadian literally refers to biological processes that follow a roughly 24-hour cycle. This internal clock helps regulate your energy and alertness by releasing different hormones throughout the day. In the morning, it triggers the release of cortisol and epinephrine (adrenaline) to help you feel awake and alert. In the evening, it begins producing melatonin, your body’s sleep hormone, to help you wind down.
š Start Your Day With Sunlight
Now that you understand how your body regulates sleep, let us go over a few simple, science-backed practices you can incorporate into your day to improve your sleep quality.
You have probably heard people talk about the importance of sunlight in the morning—but why does it matter? Can just a few minutes of sunlight after waking up really make a noticeable difference in your sleep?
The short answer is yes.
Spending time outside shortly after waking helps activate your Circadian rhythm. In response to morning light, your body releases cortisol and epinephrine, which help you feel alert and energized. This does not just set the tone for your morning—it also starts a metaphorical timer, telling your body when to begin winding down later that evening.
So, if you want to go to bed earlier, try waking up earlier and getting some sunlight. Your body will begin to adjust naturally over time.
One helpful habit is to take a short walk in the morning. Just 5–20 minutes of sunlight can have a big impact on how awake and energized you feel throughout the day. Of course, weather and the time of year can affect this—if the sun is not up yet, bright artificial light can help, though it is not as effective as sunlight.
My advice? Do not worry about being perfect. Perfect is the enemy of good. Any time spent outside is better than none. While looking through a window can offer some benefit, it is significantly less effective—up to 50 times less—due to how glass blocks certain wavelengths of light.
☕ The Truth About Caffeine
Another helpful trick is to avoid caffeine too close to bedtime. Caffeine works by binding to Adenosine receptors in your brain. This blocks the effects of Adenosine and gives you that boost of alertness.
While this can be great earlier in the day, having caffeine too late can interfere with your sleep. It prevents Adenosine from doing its job, which can make it harder to fall asleep and reduce the quality of your rest.
As a general rule, it is recommended to avoid caffeine 8 to 12 hours before bedtime to give your body enough time to clear it from your system.
š Wind Down With Evening Light
Just as sunlight in the morning helps you feel awake, exposing yourself to natural light in the evening—especially around sunset—can help signal your body to begin winding down in preparation for sleep.
Evening light plays a role in reinforcing your Circadian rhythm, helping you transition more smoothly into rest mode.
As with morning sunlight, do not stress over the exact timing or duration. Any evening sunlight is better than none. Try working an evening stroll or a walk with your pet into your routine to help prepare your body for a good night’s sleep.
Interestingly, sunlight in the evening may also help protect you against some of the negative effects of screen exposure before bed by reinforcing your body’s natural light cues.
š Passive Tips for Better Sleep
So, what can you do right before bed to help ensure you get high-quality, restful sleep?
I have a few mostly passive tips that you might find helpful. The key is to have some kind of routine that helps you wind down and relax. What you do specifically is not important—it could be reading a book, watching your favorite TV show, or doing a bit of meditation. What matters is that it works for you and helps you feel calm and comfortable as you get ready to sleep.
The most common advice you will hear is to avoid screens or bright lights before bed at all costs. While there is truth to this—because your Circadian rhythm is sensitive to light—I believe it is a bit overstated. In reality, the light from your phone or tablet is not especially bright and likely will not have any major long-term effects on your sleep.
That said, if you want to take an extra step to protect your sleep, you could try wearing blue light blocking glasses in the evening. You can find a decent pair on Amazon for around $20. Just be sure to only wear them before bed, as blue light plays an important role in your alertness and overall function throughout the day.
š️ Cool Rooms & Night Lights
Studies show that sleeping in a cooler room can improve sleep quality. While personal preferences vary, most people sleep best in a room kept between 60 to 67 degrees Fahrenheit.
If you wake up in the middle of the night to use the bathroom, it is perfectly fine to turn on a light. However, avoid overhead fluorescent lights, which can be harsh and disruptive. Instead, use warmer, low-level lighting like a desk lamp or a soft night light placed closer to the ground.
I cannot explain the exact science, but studies suggest that dim, warm lighting is far less disruptive to your Circadian rhythm.
š️♂️ How Sleep Boosts Muscle Growth
Finally, I think it is important to note that sleep can have a profound impact on muscle growth and exercise performance.
Exercise—especially weightlifting—is incredibly important to me, and that is a big part of why I want to improve my sleep. If you are someone like me who struggles with poor sleep habits from time to time, making an effort to get better rest can lead to major benefits in your training.
Better sleep supports muscle recovery, improves physical performance, and contributes to overall health. It is one of the most overlooked tools in your fitness toolbox.
š Recommended Sleep Resources
Many of the ideas in this post are not my own—they are the result of years of scientific research. If you are curious to learn more, here are a few sources I used:
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If you want a detailed and in depth explanation watch Andrew Huberman's Essentials: Master Your Sleep & Be More Alert When Awake
If you want to learn about Ali Abdaal's sleep routine check out his video on My Evidence-Based Sleep Routine
If you want to learn about Bryan Johnson's sleep routine watch How I FIXED My Terrible Sleep - 10 Habits
Finally if you want the bro science explanation of why you should get good sleep, check out Dr. Mike Israetel's video Sleep Is The Best Muscle Building "Drug"?
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Thank you so much for reading! I hope you enjoyed reading my work and that you found some kind of takeaway or idea that you can implement in your own life.
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