Better Sleep, Better Life—Mar. 2
SAGe (Self-Actualized Genius)—Learn More
March 2, 2025
Sunday SAGe Newsletter Volume 24: Better Sleep, Better Life
Happy Sunday!
Here is this week’s installment of Sunday SAGe, an email communication that shares wellness inspiration from The Wellness Ethic to help people thrive during the coming week (and beyond!).
This week, we’ll cover the essentials of sleep. When you get better sleep, practically all aspects of your life improve. Sleep is that important to your well-being.
Better Sleep, Better Life
An excerpt from The Wellness Ethic:
I can’t control my sleep patterns, and that irks me. I’d love to hop into bed at 8:00 p.m., shut my eyes, and experience peaceful, bear-like hibernation. In my dream scenario, I’d fall asleep once I hit the sack and wake up seven or eight hours later, bright-eyed and ready to seize the day. If I could reliably get that much uninterrupted sleep each night, my life would be transformed.
But nooooooo! I often fight with my racing mind before falling asleep; sometimes it takes an hour. If the thought of discomfort enters my brain, I obsess over it until I give up and roll over. This overly dramatic process can include a loud sigh, and, at times, the covers get pulled off my wife (regrettably, I maintain). I have learned that such actions result in painful retribution.
My problems don’t end there. Most nights, I wake up once or twice to go to the restroom (old age, argh!). Or I must deal with needy cats who don’t understand that animals aren’t supposed to walk on other animals, especially when the other animals are trying to partake in peaceful, bear-like hibernation!
I need to improve my sleep.
What It Means
Getting enough sleep is essential to healthy living. You can exercise, eat well, and work with your doctors to stay healthy, but if you don’t get enough sleep, your health and ability to function throughout the day will suffer. A benchmark sleep target for adults is seven to eight hours a night, though some may need more or less.
But achieving perfect sleep every night is an unrealistic expectation—too many variables are out of your control. However, improving the quality of your sleep is a worthy pursuit. Here are six sleep practices that can help:
Avoid sleep inhibitors. Some habits impair your ability to sleep, such as consuming caffeine, alcohol, or nicotine in the evening (or even in the afternoon), taking a long nap or a nap later in the afternoon, going to bed hungry or after overeating, and using electronic devices close to bedtime (devices are mentally stimulating, and blue light can suppress melatonin production, which regulates sleep-wake cycles).
Establish a sleep pattern and ritual. Go to bed at the same time every night. Your body will adjust to the schedule and recognize when it’s time to start feeling tired. As part of your routine, clear your mind of stressors—practice meditation or yoga, read, or take an Epsom salt bath. Then, wake up at a consistent time to help regulate your body’s internal clock (circadian rhythm). By doing so, you’ll feel more refreshed in the morning, and you’ll find it easier to fall asleep at night.
Experiment with the tools and techniques of the sleep trade. What room temperature and level of darkness work best for you? What about your pillows, blankets, and mattress? Should you experiment to see if a change will improve your sleep? Have you tried sleep apps? Or gadgets like a cooling headband, an aroma diffuser (lavender and chamomile can be helpful), a white noise machine, or an eye mask? As you experiment, consider tracking your results in a sleep journal.
Have a plan B. What options do you have if you can’t fall asleep? You could try sleeping in another room. The change in scenery could help. Or drink a cup of chamomile tea or a warm glass of milk. Reading a book until you feel drowsy can be effective. Sleep supplements, such as melatonin, are an option, but first consult with a doctor to ensure you avoid adverse drug interactions and other potential risks.
Consider well-timed naps and de-stressing activities as part of your rest strategy. A short, early afternoon nap when tired can help you feel recharged. It can also relieve stress. The same benefits apply to de-stressing activities that you do during the day, such as walking, practicing yoga, and meditating.
Seek medical help when necessary. If poor sleep plagues you, bring it up with your doctor. They may suggest simple remedies, or you may have a sleep disorder requiring specialized attention.
Your Call to Action
As you work on improving the quality of your sleep, remember to be patient as you embrace experimentation. Accept that perfection will elude you like it eludes billions of other humans. But you can move toward better sleep. And when you do, practically all aspects of your life will improve. Sleep is that important to your well-being.
Have a restful week!
