Sleep is non-negotiable. It’s the easiest way to reset your brain and body, but most Americans don’t get enough of it. Yet we need it to survive and thrive so we have to figure out how to get more of it.  

In today’s episode, Quinn explores the science behind sleep and helps listeners have a better understanding of: 

1. Steps they can create for a better sleep routine. 
2. The power of light in helping us sleep better.
3. A caffeine nap and how we can use it when we are struggling with mental alertness.

Mind Renewal Tip:

Sometimes when we think we have 100 things causing stress in our lives, we actually need to sleep. And we can find that most of those stresses disappear.  

Scripture Renewal Tip:

In vain you rise early and stay up late. Toiling for food to eat. For he grants sleep to those he loves. Psalm 127:2 

9 Steps for Healthy Sleep

1. Go to bed and get up at the same time so you can anchor your sleep.  

2. Keep it cool at bedtime. Around 70 in your house.  

3. Dim your house an hour before bed! 

4. Don’t stay in bed for long periods of time awake (more than 25 minutes). 

5. Expose yourself to 25 minutes of light a day a day preferably natural light first thing in the morning.  

6. Do your best to avoid alcohol and caffeine after 1 p.m.  

7. After a bad night of sleep, don’t change your normal sleep routine!   

8. Form a daily bedtime routine to help you wind down! 

9. Exercise during the day in order to increase sleep efficiency at night.  

Resources:

Exercising for Better Sleep