How to Build a Healthy Sleep Routine that Lasts

by | Aug 17, 2022 | Body Essentials, News, Sleep

Getting enough sleep is fundamental. And to get enough sleep regularly, you need a sleep routine that serves and nourishes you.

If you don’t know where to start on your self-actualization journey, this is the place.

Start rearranging your schedule to get enough sleep, and EVERYTHING else will fall into place more easily.

I first started changing my sleep routine in 2019, when I learned about Ayurveda. And it changed my life for the better forever.

Our body needs sleep to repair the damage done during the day. While we sleep, our body cures illness and makes it possible for us to have a great next day.

What keeps most people up at night is their thinking, I will talk about how to change your thinking in another post soon, but as a quick fix: you can say a Mantra instead of letting your thoughts run free.

Also know, that if you start exercising, eating well, learn how to be kind to yourself and start living well, your thoughts will change and not keep you up any more.

Especially when you think that that is impossible, or can’t remember a time when you didn’t get bothered by your thoughts, believe me when I say that it is very possible, even for you. 😉

There are three simple things that will make sleep easier:

  • No food for at least two hours before going to bed
  • No electronics at least one hour before going to bed
  • Go with the circadian rhythm

There are more things that can affect your sleep, like room temperature, light or noise but we notice these more easily ourselves than the other three.

One of the rules I learned from Ayurveda is that we should go to bed around nine, so you can fall asleep before ten. After 10pm, we enter another more awake phase and it becomes more difficult to fall asleep again until around 1am.

Why people don’t want to change their sleep routine

There are two excuses people make when they think they can’t go to sleep before ten:

One is, that it’s kind of uncool. Everything is going on at night: meeting friends in bars, concerts, events.

healthy sleep routine

There’s a fear of missing out, or that life would be boring that way (my life has never been as exciting as it is now!).

But this is where you have to prioritize and think about who you want to be in life.

If your goal or priority is to hang out with your friends at night and you get enough sleep and can get everything done and feel healthy, mentally stable, loved and fulfilled during the day – then good for you.

But most of the time, when we cherish the nighttimes, it’s because we don’t have a fulfilled day and life.

If you spend your nights out and still try to live a meaningful life during the day and sacrifice your sleep for it, you’ll most likely get sick.

Statistics show that if you get less than six hours of sleep per night, your risk to get cancer doubles.

Maybe if you’re working and have kids, the evening seems like the only time you have to yourself and you don’t want to give that up.

But what is it that you are actually doing for yourself in the evenings?

If it’s watching TV, then ask yourself how important it really is.

Everybody, who turned their life around, is going to tell you that changing your sleep routine and getting up before your kids to get an hour to yourself in the morning is much more useful.

Whether you mediate, journal, work out, or start working on your dream project. An hour in the morning at your free disposal can change your life.

In contrast, an hour in the evening when you’re already exhausted won’t and not sleeping enough now because you still feel fine, might haunt you later.

The second reason is, that people think they need a different sleep routine because they are a natural night owl. Natural night owls think that this won’t work for them because they do their best work at night. I hear that and I am pleased to tell you that I thought so, too. But that doesn’t make it true.

For the first thirty years of my life, I was up at night. I had a hard time falling asleep at night even as a baby.

I studied until late for school, later university, and I did my best creative work at night. However, I never had very happy days.

While I have always got a lot of things done at night because I liked the peace and quiet, I now have that exact same effect in the morning.

With the positive benefits on top of getting good and regular sleep, being able to take appointments during the day, getting enough sunlight to boost mental well-being and most of all, having a chill and fun day filled with life and beauty.

When you know you’ve got your most important work done before eight, you can enjoy the rest of the day.

Most of all, you will fall asleep easily because you are calm in the evening, rather than trying to go to sleep right after doing creative work. It’s hard work to calm your mind then.

My recommended times are sleeping by 10pm and getting up at 5am. You might need more sleep than that, if so, go to bed earlier!

Many of the highest achieving individuals go to bed as early as 8pm, so they can get 10 hours of sleep and do their best work.

Chances that you can get by and be healthy with less than six hours of sleep are the same as getting struck by lightening. [source]

The choice, as always, is yours.

How nourishing is Your Sleep Routine?

Are you getting enough sleep yet?

If you don’t know how to handle all your obligations and get enough sleep, book a free call with me, so we can figure it out together.

There is always a solution and we can change everything that we want, we might just not know how. This is also true for your sleep routine. I’m here to help you figure out the how.

I dedicate my life to helping people learn the basic, but fundamental things to live happy, healthy and free lives because I believe that this is what we’re here for.

We are not here to cope and struggle to get by – we are here to enjoy our lives and experience them fully. Are you living your best life yet? Is it time to start?

Begin Your Self-Actualization Journey today


Sessions take place online via zoom, no matter where you are. All you need is a computer or mobile device with internet connection.

safe &confidential

Before the sessions start, you'll sign a coaching contract so that responsibilities and boundaries are clearly defined.

Recordings & Materials

Sessions can be recorded for review at a later point. If relevant, I will provide PDFs and other resources to support you on your self-actualization journey.

BE FREE. Live your life with love.

A Magical Year invites you to a twelve-month journey full of exploration, love and liberation.

„I had a virtual meeting with Verena, and I felt really safe and comfortable opening up about my struggles with Verena.
She is such a good listener and she shared with me a list of practical and efficient tools/solutions to change my mindset and the way I talk to myself. It was eye-opening. I totally recommend talking to her - her expertise can be a precious resource for everyone!“ - Francesco

I am at a stage in my life where I can (and want to) make a shift, but struggle envisioning the right direction to take and the action needed. Verena helped me to focus on my desires and what is keeping me stuck. Her approach is sympathetic, calm and down-to earth. It felt like she truly wanted to work with me towards my goals and my wellbeing, through small, concrete steps and kindness. She made me feel more confident, and now the change seems more approachable. – Elena

Verena holds compassion for herself and for me, listens and allows space and treats me as an equal.
She shows up with curiosity & presence, reminds me to listen to what's important to me, suggests simple, manageable practices, giving me concrete things to work with, all in one 60-minute call. Thank you again for this gift! – em

I always admired Verena's ability to bring together people of very diverse backgrounds and give others the space and the freedom to be who they are and to express themselves. It was amazing to watch her transform her life and herself and become much happier in the process. – Corinna

I’m so thankful for the email you sent yesterday about being a conscious digital citizen. 🙂 It really sparked my day and I must have agreed with every word you said […] maybe even more as I am opening up to start presenting my thoughts and work online to wider audiences, it is so important to be concise about adequate behaviour in the digital world and lead by example 😉 Thank you for reminding me of that! 🙂 😉 – Luisa

Find out how you can Start to Live your Best Life

with Self-Actualization Coaching

The three Elements of well-being:

Physical Well-being // Body

To fulfil our physiological needs, we need enough sleep, good food and enough exercise.

We also need a safe place to live and be.

I always think of Virginia Woolf's quote: “A woman must have money and a room of her own if she is to write fiction.”

learn more

Woman standing looking over landscape and sunset- this is what it can look like to live your best life

Mental Well-being // Mind

Our mental well-being is usually linked to our physical well-being and vice versa.

Once we know how to take care of ourselves in terms of food, sleep and exercise, we can learn to develop a strong and positive relationship with ourselves mentally as well.

We can start to change and train the way we think of ourselves, ...

learn more

Relational Well-being // Soul

The work always starts with ourselves, but ends with being able to be fully present in community.

But once our inner work is (mostly) done, we can safely, lovingly and joyfully be with others and inspire and uplift.

We can learn to live in the freedom ...

learn more

This might also be interesting for you