#12 - 4 Tips To Improve Your Sleep
Aug 29, 2023
My sleep has been absolutely terrible recently. I’ve been really bad at falling asleep, getting solid hours, or just keeping a good sleep schedule in general and honestly I've noticed a decline in my productivity, energy, and overall mental health because of it (no sh*t Sherlock). It’s something I’m really going to be prioritizing in the next few weeks to try and get myself back on track so here are 4 things I'm going to start doing every night to hopefully make this happen.
4 Tips for Better Sleep: A Guide for Guys in Their 20s
From Guyset Podcast - A Guy's Guide to What Should Be Talked About
Getting only 6 hours of sleep and constantly hitting snooze? Staying up late scrolling your phone, then struggling to wake up for work or the gym? You're not alone. Poor sleep habits plague guys in their 20s, affecting everything from mental clarity to productivity to overall well-being.
If you're tired of feeling exhausted all the time, here are four science-backed strategies to improve your sleep quality and actually wake up feeling refreshed.
Why Sleep Matters More Than You Think
Poor sleep doesn't just make you tired—it impacts:
Mental health and mood regulation
Cognitive function and decision-making
Physical performance and recovery
Productivity and focus at work
Immune system strength
The goal isn't just more hours in bed; it's better quality sleep that leaves you energized and clear-minded.
1. Create a Consistent Nighttime Routine
The Strategy: Establish a series of activities that signal to your brain it's time to wind down.
Your Routine Should Include:
Basic hygiene: Brush teeth, wash face, floss (seriously, do it)
Journal for 5-10 minutes: Use the "threes" method (more below)
Dim the lights: Switch from overhead lights to lamps
Phone on Do Not Disturb: No more notifications
The "Threes" Journaling Method:
3 things that happened today
3 things you're grateful for
3 people you want to call tomorrow
3 things you're looking forward to this week
3 goals for tomorrow
Why It Works: Consistency trains your brain to recognize bedtime signals. After a few weeks, your body will automatically start preparing for sleep when you begin your routine.
2. Follow the "Quiet, Dark, Cool" Rule
The Strategy: Optimize your sleep environment with three key factors.
Quiet:
Move to your bedroom away from common areas
Use earplugs or white noise if needed
Turn off TVs and music
Dark:
Dim overhead lights an hour before bed
Use blackout curtains or an eye mask
Switch to warm, low lighting (lamps, candles)
Cool:
Set thermostat between 65-68°F (18-20°C)
Use breathable bedding
Consider a fan for air circulation
Why It Works: These conditions trigger your body's natural melatonin production and create an environment that promotes deeper, more restorative sleep.
3. Read Instead of Screen Time
The Strategy: Replace TV and phone scrolling with reading before bed.
Recommended Books for Better Sleep:
"Atomic Habits" by James Clear - Great content, naturally sleep-inducing
"The Subtle Art of Not Giving a F*ck" by Mark Manson
"Greenlights" by Matthew McConaughey - Engaging but relaxing
"Kitchen Confidential" by Anthony Bourdain
Celebrity memoirs like Josh Peck's "Happy People Are Annoying"
Why It Works:
Reading reduces cortisol (stress hormone) levels
Books don't emit blue light that disrupts melatonin
Unlike TV, reading requires focus that naturally tires your brain
Creates a mental transition from day to night
4. Put Your Phone on Do Not Disturb
The Strategy: Eliminate digital distractions that keep your mind active.
How to Implement:
Set Do Not Disturb 1 hour before intended sleep time
Place phone face-down or in another room
Check all messages/social media before this cutoff
Keep phone on DND until after morning routine
The Morning Connection: This habit also prevents you from immediately scrolling when you wake up, helping you start the day with intention rather than reaction.
Why It Works: Notifications trigger your brain's reward system and stress response, making it harder to wind down. Even a single text can shift you from a relaxed state back to active thinking.
Creating Your Sleep Priority Plan
Timing Goals:
Aim for 7-8 hours of sleep (not 6)
Get in bed by 11 PM instead of midnight
Wake up naturally instead of hitting snooze repeatedly
Weekly Implementation:
Week 1: Focus on phone Do Not Disturb and basic routine
Week 2: Add reading and optimize room environment
Week 3: Perfect the journaling habit
Week 4: Evaluate what's working and adjust
Common Sleep Mistakes to Avoid
Weekend Sleep-ins: Sleeping until noon doesn't "catch up" on lost sleep—it disrupts your circadian rhythm
Alcohol Before Bed: While it might make you drowsy, alcohol significantly reduces sleep quality
Intense Exercise Late: Workout at least 3 hours before bedtime
Large Meals: Stop eating heavy foods 2-3 hours before sleep
Caffeine After 2 PM: It stays in your system longer than you think
The Sleep Quality vs. Quantity Balance
It's not just about hours—quality matters more than quantity. Better sleep means:
Falling asleep within 15-20 minutes
Staying asleep through the night
Waking up feeling refreshed
Not needing multiple alarms
Track Your Progress
Monitor these factors for 2-3 weeks:
Bedtime and wake time
How quickly you fall asleep
Number of times you wake up
Morning energy levels (1-10)
Which habits you completed
Final Thoughts
Better sleep isn't about perfection—it's about consistency. You don't need to follow every tip perfectly every night. Start with one or two habits and build from there.
Remember: sleep is not time wasted—it's an investment in your productivity, mental health, and overall quality of life. Your 20s are demanding enough without running on empty because of poor sleep.
Try these strategies for the next few weeks and notice the difference in your energy, mood, and performance. Your future self will thank you for prioritizing rest now.
For more practical advice on navigating your 20s, productivity tips, and lifestyle guidance, listen to Guyset - A Guy's Guide to What Should Be Talked About. Available on Apple Podcasts, Spotify, and all major podcast platforms. Email questions to josh@guyset.com
I also give some of my most recent book recommendations as part of the third tip.
Send in any questions, things you want me to talk about, or things that should be talked about for guys in their 20s to josh@guyset.com
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See you next Tuesday.
