How to Build a Healthy Sleep Routine that Lasts

by | Aug 17, 2022 | Body Essentials, How to, 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?

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The three Elements of well-being:

Physical Well-being // Body

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

No matter what we want to achieve, we need to know how to best take care of our bodies.

The last years have brought up so much new research to help us with learning how to take very good care of ourselves and our loved ones with minimal effort. Let's get you started!

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Mental Well-being // Mind

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

Once we know how to take really good care of our bodies, we can deepen our positive relationship with ourselves mentally as well.

We create the world we experience - if we want to change our experience, we need to change the way we interact with the world and to act differently we change our thinking 🙂 It's fun!

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Relational Well-being // Soul

Change always starts with ourselves, and eventually brings us to being able to be fully present in community.

I don't believe in inner work, I practice and teach inner nourishing and letting go. Becoming quiet enough to hear what our inner knowing tells us.

So, we can safely, lovingly and joyfully be with ourselves others and inspire and uplift.

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