Dr. Cheri Mah's Top Recommendations for Maximizing Your Sleep
It can be easier to go to bed earlier than to wake up later, especially if you have a fixed work schedule. Gradually shift your bedtime earlier by 15 or 30 minutes as needed.
Welcome to the latest insights from Dr. Cheri Mah, a renowned sleep researcher from Stanford and UCSF, known for her work with professional athletes on optimizing performance through better sleep. Whether you're a professional athlete or someone looking to improve your daily performance, Dr. Mah's recommendations are valuable. Here are her top strategies for maximizing your sleep:
1. Gradual Changes
If you're currently getting only five or six hours of sleep, don't try to jump directly to eight or nine hours. Instead, start by adding 15 or 30 minutes of sleep each night. This gradual approach helps your body adjust more easily.
2. Maintain a Regular Sleep Schedule
Consistency is key. Try to go to bed and wake up at the same time every day, including weekends. This helps your body anticipate sleep and wake times, making it easier to fall asleep and wake up naturally.
3. Set Reminders for Wind-Down Time
Use a reminder on your phone to start winding down 30 minutes to an hour before your target bedtime. This helps you stick to your sleep schedule and signals your body that it's time to prepare for sleep.
4. Adjust Your Bedtime, Not Your Wake Time
It can be easier to go to bed earlier than to wake up later, especially if you have a fixed work schedule. Gradually shift your bedtime earlier by 15 or 30 minutes as needed.
5. Optimize Your Sleep Environment
Create a sleep-friendly environment that is dark, quiet, cool, and comfortable. Use blackout curtains, an eye mask, earplugs, or a white noise machine if necessary. Aim for a room temperature between 60-67 degrees Fahrenheit.
6. Address a Racing Mind
If your mind races at night, create a wind-down routine. Spend the first half processing your thoughts by journaling or making a to-do list, and the second half engaging in a relaxing activity like reading or listening to soothing music.
7. Regular Exercise
Regular exercise can improve sleep quality and help you fall asleep faster. Find a workout schedule that works for you, whether it's in the morning, afternoon, or evening. Just make sure to wind down properly after late workouts.
8. Leverage Power Naps
Short naps of 20-30 minutes can boost your alertness without making you feel groggy. They can be especially helpful if you didn't get enough sleep the night before.
9. Manage Jet Lag
If you travel frequently, consider using apps like TimeShifter to manage jet lag. Plan ahead with pre-flight, in-flight, and post-flight strategies, such as staying hydrated, timing your meals and caffeine intake, and adjusting your sleep schedule gradually before your trip.
10. Treat Sleep as the Beginning of Tomorrow
Instead of viewing sleep as the end of your day, think of it as the beginning of tomorrow. Quality sleep sets the foundation for how you perform and feel the next day.
Check out my full interview with Dr. Mah on YouTube, Apple Podcasts, or Spotify.
Need help achieving your sleep goals? Work with me! You can go to oak.care/sleep to sign up for my out-of-network sleep services. We have now partnered with Reimbursify to help you instantly understand your insurance coverage and simplify the reimbursement process for you.
