You’ll want to get between 7 and 8.5 hours of sleep each night, and you’ll want to go to sleep before midnight. A daily 20-minute nap is allowed and encouraged. The best time to nap is generally 8 hours after waking up.
What if I can’t sleep?
It will take up to 6 days to acclimate to a new sleep pattern (give one and a half days for each hour difference between your old and new sleep pattern). Follow these steps to help fall asleep early:
- Take a hot shower before bed.
- Turn off or dim lights in the house 30 minutes before getting in bed.
- Stop watching TV, using a computer or cell phone 1 hour before getting ready for bed.
- Make sure your room is cool enough to sleep in.
- If there’s traffic and other stuff happening, try earplugs and eyemask.
- Listen to the audio Sleep Aid.
Why does sleep matter?
The hormones cortisol, ghrelin, and leptin are regulated during sleep. Cortisol is associated with stress, ghrelin affects how hungry you get, and leptin determines when you feel full. All of these are controlled during the deep-sleep phases of sleep, phases 3 and 4.
The sleep cycle has phases 1 through 4, followed by REM. The duration of each phase changes as the night progresses, with the deep-sleep phases lasting longest early in the night. REM lasts longest in the early morning (which is why we often have vivid dreams when we sleep in!).
To take advantage of the sleep cycle and proper regulation of cortisol, ghrelin and leptin, we recommend getting to bed before midnight. Our sleep cycles are both internally and externally driven, so no matter what time we’re used to going to sleep, hormone regulation is still determined by sunlight. Getting to bed early matters.
(Optional) Use the Power 20 Sleep Aid.
If you’re one of those people who cannot get to sleep quickly, you should use the Power 20 Method sleep aid. It’s available on Android and iTunes. Created by a licensed hypnotherapist, the sleep aid is an effective and natural method of relaxing. Listen to it each night to train your brain to respond faster to the recording. You can also listen to it for free on Spotify.