Common sense and science tell us that sleep is important for good health. Yet sleeping well is a goal that seems to elude many of us. Meeting that goal deserves more than a trial-and-error approach where you try different things to see if they work. Luckily, scientists have studied the matter and there are some specific changes that can bring better sleep.
One best practice for sleeping begins with this simple idea: Your bedroom should be assigned to sleeping. To assign means to "set something aside for a specific purpose." Devote the room with your bed completely to "catching Zs." This is a habit you form, something that you DO. We nickname the best practice where you Assign the Bedroom to Sleeping "Do Your A-B-ZZZZZs."
When you set a regular time to be in your bedroom for the sole purpose of sleeping, it's easier to follow other good habits. You can make sure that the space is quiet and pleasant. You can dress comfortably for sleep. You can set a specific “Lights Out” time that is 8 hours (or some other number) before you want to wake up. And you can set other rules, such as a rule that says no texting, email or social media allowed in bed. It could be a drastic change, but at least see if it works. Make the room with your bed not just the room assigned to sleeping but a haven for a restful end to your day.
Talking to your Coach. When you go to bed and then when you wake up in the morning, tell your coach why you have—or have not—Assigned your Bedroom to ZZZZs. Did you use the room where you sleep solely for the purpose of sleeping. Making the journal entry will stimulate your thinking. Your coach will ask questions, not expecting an answer, but rather to make you aware of cues and reinforcers that drive the habit.
