Awareness: Understand Your Sleep Patterns
The first step to taking Ownership of your sleep is to develop Awareness of your sleep patterns.
Track Your Sleep: Use a smartwatch or fitness tracker to measure your sleep quantity and quality. These devices can provide valuable insights into how long you sleep, how often you wake up, and the overall quality of your sleep. Knowing this data can help you understand your sleep habits better and identify any issues.
Assess Your Sleep: Use the free ​Pittsburgh Sleep Quality Index (PSQI) calculator​ to measure your sleep quality. The PSQI assesses various aspects of your sleep, including duration, disturbances, and efficiency. Answer 17 ​questions​, and the calculator generates a score between 0 and 21—scores of 0–4 indicating “good” sleep and scores of 5–21 indicating “poor” sleep quality.

Acceptance: Embrace the Truth About Your Sleep
Acceptance involves acknowledging the reality of your sleep quality and its impact on your life.
Embrace the Data: Once you have tracked and measured your sleep, accept the data for what it is. Understand that poor sleep can have significant consequences on your health, mood, productivity, and even your social interactions. Lack of sleep can lead to a weakened immune system, increased risk of chronic conditions like obesity and diabetes, and mental health issues like depression and anxiety. It can also impair your cognitive function, memory, and decision-making abilities and negatively impact your mood and relationships. Accepting this reality is the first step toward making positive changes.
Practice Self-Kindness: Leverage the ROCK thru principle of Kindness. Be kind to yourself by generously considering and taking action to benefit your well-being. Recognize your need for quality sleep and give yourself permission to prioritize it. Understand that improving your sleep is an act of self-Respect and self-care.

Action: Implement Strategies for Better Sleep
Taking action is crucial for improving your sleep health. Here are several techniques to help you take Ownership of your sleep:
1. Prioritize Sleep: Recognize the long-term benefits of prioritizing sleep, even if it means missing out on social activities. Make a conscious decision to go to bed at a reasonable hour instead of staying out late or engaging in late-night activities, understanding that this choice contributes to better health and well-being.
2. Establish a Consistent Sleep Schedule: Go to bed and wake up at the same time every day, even on weekends. Consistency reinforces your body’s natural sleep-wake cycle, making it easier to fall asleep and wake up refreshed.
3. Limit Screen Time Before Bed: In his book ​Why We Sleep​​,​ Dr. Matthew Walker emphasizes the importance of minimizing screen time to improve sleep quality. Reduce exposure to screens at least an hour before bedtime. The blue light emitted by phones, tablets, and computers can interfere with your body’s production of melatonin, a hormone that regulates sleep.
4. Practice Relaxation Techniques: Incorporate relaxation techniques like deep breathing, meditation, or progressive muscle relaxation into your bedtime routine. These practices, highlighted in Dr. Herbert Benson’s ​The Relaxation Response​​,​ can calm your mind and prepare your body for sleep.

• Deep breathing: Inhale deeply through your nose, hold your breath for a few seconds, and then exhale slowly through your mouth.
• Meditation: Find a quiet space, sit comfortably, and focus on your breath or a calming word or phrase.
• Progressive muscle relaxation: Start by tensing and then relaxing each muscle group in your body, from your toes to your head.

5. Avoid Stimulants in the Evening: Be mindful of your caffeine and nicotine intake, especially in the hours leading up to bedtime. Both substances are stimulants that can disrupt your ability to fall asleep.
6. Be Mindful of Your Diet: Avoid heavy or large meals right before bedtime. Eating a big meal can cause discomfort and interfere with your sleep. Instead, opt for a light snack if you’re hungry.
7. Incorporate Physical Activity: Engage in regular physical activity, such as walking, jogging, or cycling, but avoid vigorous exercise close to bedtime. Regular physical activity can help you fall asleep faster and enjoy deeper sleep. It also promotes the release of endorphins, which can help reduce stress and anxiety, common contributors to sleep problems. However, it’s best to complete your workout at least a few hours before bed to allow your body to cool down and prepare for sleep.