The Importance of an Evening Routine for Better Sleep Quality
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It’s not just about waking up early; going to bed on time is crucial. Regardless of how effective your morning routine is or how early you rise, if you are exhausted, your productivity and creativity will suffer. In fact, being overly tired can be detrimental to your well-being.
Given the current challenges posed by COVID-19, it's vital to maintain a robust immune system and ensure effective bodily repair. Hence, whatever morning regimen you adopt, make sure it doesn’t compromise your sleep quality or lead to early wake-ups for misguided reasons.
Are You Resilient Enough?
Having served in the military and now being a parent, I have experienced my share of early mornings and sleep deprivation. While there is merit in learning to manage fatigue, glorifying minimal sleep can be dangerous.
The culture that celebrates entrepreneurs and leaders who claim to thrive on scant sleep does not help either. While there are lessons to glean from their routines, scientific evidence on sleep should take precedence.
The Consequences of Sleep Deprivation on Cognition
Even a single night of insufficient sleep can hinder decision-making and reaction times. Research indicates that operating a vehicle while fatigued is akin to driving under the influence (Williamson and Feyer). This cognitive decline affects all aspects of reasoning—plainly put, tiredness leads to poorer choices.
Moreover, fatigue diminishes the quality of our thoughts. Creativity suffers, as sleep cycles, particularly REM and NREM, facilitate data processing and foster novel connections (Drago, Foster et al). Dreaming, especially lucid dreaming, can enhance creativity (Zink, Pietrowsky).
Learning and recalling information also become challenging when fatigued. As a student, I often ignored this fact, only to find myself struggling to remember anything during exams after late-night study sessions. So, take heed: cramming is often counterproductive (Curcio, Ferrara, Gennaro), and being drowsy in class will not yield the grades you desire.
> “Some people talk in their sleep. Lecturers talk while other people sleep.” > Albert Camus
The Health Risks Associated with Sleep Deprivation
Inadequate sleep immediately compromises your immune system, and the negative effects only amplify with prolonged sleep deprivation (Bryant, Trinder, Curtis). Chronic sleep deprivation arises when one consistently fails to meet their sleep needs, often seen in jobs with irregular hours (Berger and Hobbs).
Choosing an early morning routine without sufficient rest can lead to similar chronic health issues. There's mounting evidence linking insufficient sleep to long-term conditions like Type 2 diabetes and Alzheimer’s disease (Carmen). Thus, prioritizing quality sleep is essential to reduce the risk of such ailments.
How Much Sleep Is Necessary?
> “The amount of sleep required by the average person is five minutes more.” > Wilson Mizner
The bottom line is that sleep is essential for survival, and while one can manage with limited rest for a time, it’s not sustainable. The body can endure challenges, but few would advocate for such habits in their daily lives.
The general consensus is that adults should aim for 7–9 hours of sleep each night (Chaput, Dutil, Sampasa-Kanyinga). While some may boast of needing less sleep, studies show that this is a rarity and often detrimental to longevity (Bushey, Tononi, Cirelli). It’s advisable to seek medical guidance rather than flaunting it.
Not getting enough sleep is akin to burning the candle at both ends, ultimately shortening your lifespan. So, what can be done? Establishing a solid evening routine is a great place to start.
The Value of a Morning Routine
For clarity, I usually wake up around 6 AM, giving me time for reflection, light exercise, and a nutritious breakfast before diving into my workday. However, the success of my morning routine hinges on the quality of my sleep.
Thus, a good evening routine lays the foundation for an effective morning routine.
Guidelines for a Healthy Evening Routine
Matthew Walker, in his insightful book ‘Why We Sleep’, offers several recommendations:
Set a Bedtime Alarm
Instead of setting an alarm to wake up, consider setting one to go to bed. Personally, I don’t use an alarm but do monitor the clock to ensure I get to bed on time, allowing for natural waking unless I have an early flight or a unique circumstance.
Avoid Screens Late at Night
Not long ago, televisions were a luxury; now, with smartphones and tablets, distractions are everywhere. The blue light from screens disrupts sleep by inhibiting melatonin production. It’s better to read a book or listen to calming music before bed.
Don’t Eat Late
Allowing ample time for digestion can improve sleep quality and help manage weight (Truong). I prefer eating dinner before 7 PM, giving my body about 12 hours before breakfast—effectively a mini-fasting period.
Avoid snacking close to bedtime; ideally, there should be a couple of hours between your last meal and sleep. This requires discipline, especially with tempting snacks readily available.
Limit Late Alcohol Consumption
The concept of a nightcap may seem appealing, but while it may induce sleepiness, alcohol degrades sleep quality (Roehrs, Roth). It’s best to refrain from drinking close to bedtime.
Monitor Caffeine Intake
Try to minimize caffeine after midday. As a coffee lover, I limit myself to two cups in the morning and switch to tea later in the day, opting for non-caffeinated options in the evening.
So, Should You Rise Early?
Waking up early can be beneficial, provided you have received adequate quality sleep. If your goal is a productive morning, focus on cultivating a robust evening routine.
This topic has much more depth. For further reading, check the references below, or consider picking up ‘Why We Sleep’ for an in-depth perspective that inspired my approach to both morning and evening routines.
> “There is a time for many words, and there is also a time for sleep.” > Homer, The Odyssey
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References:
- Williamson and Feyer, "Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication."
- Drago, Foster et al, Cyclic alternating pattern in sleep and its relationship to creativity.
- Zink, Pietrowsky, Relationship between Lucid Dreaming, Creativity and Dream Characteristics.
- Curcio, Ferrara, Gennaro, "Sleep loss, learning capacity and academic performance."
- Bryant, Trinder, Curtis, "Sick and tired: does sleep have a vital role in the immune system?"
- Berger and Hobbs, Impact of Shift Work on the Health and Safety of Nurses and Patients.
- Editor, The Diabetes Community, Diabetes and Sleep.
- Carmen, Deep sleep may be the key to prevent Alzheimer’s disease.
- Chaput, Dutil, Sampasa-Kanyinga, "Sleeping hours: what is the ideal number and how does age impact this?"
- Bushey, Tononi, Cirelli, The Drosophila Fragile X Mental Retardation Gene Regulates Sleep Need.
- Walker, M, ‘Why we sleep.’
- Roehrs, Roth, Sleep, Sleepiness, and Alcohol Use.
- Truong, Weight Loss and Sleep.