How to fall asleep and sleep through the night

How to fall asleep faster and sleep through the night (Video Recipe)

Here's TL;DW breakdown of the above:

Good sleep is like a red velvet cake. It has layers and ingredients, but the magic happens when you bake it just right. Here’s how to mix and bake your own “sweet velvet dream” cake for the best sleep of your life.

1. Cool Bedrooms, Warm Blankets

Do you sleep better in a hot, sweaty room or under a warm blanket in a cool room?

If you’re like me, it’s the cool room every time. Science backs this up—your core temperature needs to drop slightly for deep sleep. ("hibernation")

So, think of your bedroom like a bear’s den: cozy, but not roasting. Whether it’s winter or summer, adjust that thermostat, but don’t freeze your butt off—just tip the scales slightly toward the chilly side.

2. Lights Out: The Nighttime Story

Imagine our ancestors sleeping under the stars—no buzzing streetlights, no screens in their faces. Light, especially blue or green light, tricks your brain into thinking it’s daytime. Daytime means more cortisol and less melatonin.

Even the tiniest sliver of brightness can wake your inner caveman. So, banish those pesky LEDs from your sleep sanctuary and use the dimmest possible nightlight for midnight bathroom trips. Let your brain go full “Dark Side” in the evening.

f.lux is a useful software to install on a PC/laptop if you use it in the evening. Smart bulbs getting redder and dimmer is a good idea too.

3. Wake Up to the Morning Light

On the flip side, think of sunlight as your wake-up coffee.

Ever wonder why you can “see” sunlight even with your eyes closed? Your brain’s light-sensitive. So, when morning comes, open those curtains, soak in some daylight, and kickstart your internal clock AKA circadian rhythms.

4. Smartphones: The Sleep Villain

Here’s the thing—doom-scrolling Reddit at midnight isn’t a recognized sleep aid.

Your phone is like that annoying friend who keeps poking your brain for attention. The light and stress keep your amygdala—the brain’s danger sensor—on high alert. And as a precaution you sleep much ligheter...

The "hack" - is to get a dedicated alarm clock or flip phone and let the trolls and notifications wait until morning.

5. Stress Loops and Overthinking

Ever stayed awake replaying an unfinished argument or the "perfect" comeback you should’ve used?

Your brain loves to loop these thoughts like a broken record.

The trick? Micro-Journaling or/and Micro-Meditation

Keep a journal on your nightstand and dump those late-night genius ideas (that you’ll probably forget by morning anyway). And learn any micro-meditation to hit “pause” on your mental record.

6. Showers and Walks: Pre-Sleep Therapy

You know that feeling when you step into a hot shower and the world just melts away?

A shower not only relaxes your muscles but helps your body shed heat, setting you up for deeper sleep. If you’re not a shower person, a quick evening walk does wonders too.

Bonus: it’s great if you’ve indulged in a late dinner or that rogue tequila shot.

7. Skip the Heavy Night Shifts

Your digestive system doesn’t want to work overtime at night.

Think of it as an employee chained to your body—it needs rest, too. Heavy meals before bed force your gut into the night shift, and while it might survive a deadline or party (we need them sometimes), don’t make it a daily habit.

Light, early dinners are your gut’s best friend.

8. Supplements: The Cake Sprinkles

Supplements are like sprinkles, not even the icing or the cake itself.

For some, magnesium glycinate or melatonin can help. Just keep it simple—a tiny dose of melatonin about an hour before bed can nudge you toward sleep without overloading your system. But remember, these are personal.

Experiment and figure out what works for you.

9. Exercise: The Game Changer

Breaking a sweat every day is the ultimate secret weapon. Think of exercise as the flour in your dream cake—without it, everything else falls flat.

For me, the days I move are the nights I sleep best. Just don’t overdo it in the evening; you don’t want to raise your core temperature before bed.

And you don't have to be fancy here. Just pick any sport or activity you don't hate and can stick to.

10. Wake-Ups: Don’t Panic!

Wake-ups happen—it’s life. But instead of panicking, try non-sleep deep rest (like Yoga Nidra).

Think of it as a "rest hack." Relax, focus on your breath, and tell yourself it’s okay to be awake. Ping each part of your body with your breath—finger by finger, arm by arm—until you drift off again. It’s surprisingly effective!

Trust me!

11. Gadgets

Or better yet - don't trust me! Get a sleep tracking device, like Oura ring and measure what works FOR YOU.

How much alcohol or weed or caffeine or food you can take can be quite personal.

And If you want ULTIMATE sleep gadget - invest into a temperature controlled bed, like 8 Sleep.

If mine leaks tomorrow... in fact it recently did and here's what happened:
Is 8 Sleep Mattress Really Worth the Hype? (After It LEAKED on Me)

The Secret Sauce: Bake It Right

Here’s the thing: you can’t bake your “dream cake” at 1,000 degrees—it’s not a speedrun!

Sleep is about consistent habits, layered in gradually. Pick one or two strategies to start with, keep it simple, and give yourself time. Whether it’s kicking your phone out of the bedroom or adding a daily walk, build your layers slowly.

The most important part? Start today! And your sleep scores will "rise" 🖖