My sleep isn't perfect, but it's high quality for the most part. I made it a priority and built habits around it. Good sleep is foundational to clear thinking and a good mood, so I treat it as a top priority.
I don’t wake up at the exact same time every day, but it's within a certain window. Plus or minus sixty minutes. That’s enough to keep my circadian rhythm (body clock) stable. If I ever need to shift that rhythm, for travel or another change, I do it gradually. I adjust by 20 to 30 minutes per day. As needed, I use sleep restriction (on purpose sleeping less) to push myself back into rhythm. But I don’t let myself sleep during the day. Sleeping during the day is a slippery slope.
There are times (not often) when I’m extremely tired from a poor night’s sleep. In those cases, I allow a power nap during the day. 20 minutes max. The body clock is more important. A messed up circadian rhythm is terrible for mental health. I’ve lived through it. It’s not worth the cost.
I block out noise with silicone earplugs. I eliminate overstimulation in general, especially at night. I never use my iPhone as an alarm clock. That’s one of the worst habits I see in people. If I need to wake up at a specific time, I use a simulated sunrise device with peaceful sounds. But most of the time, I just wake up naturally at this point.
I also manage my stress. I don’t let anxiety run wild. My psychological hygiene protects my sleep quality. I eliminated bad habits and unnecessary suffering. I think ahead. I do things during the day that keep me ahead of schedule. When I lay down, my mind isn’t racing. I’ve trained it not to.
https://rgessays.com/list-of-healthy-worthwhile-habits
https://rgessays.com/the-chimp-paradox
I design my lifestyle so that good sleep happens spontaneously. I’ve earned the right to sleep well by respecting how high quality, deep sleep actually happens. I protect my sleep because I protect my mind. And when my mind is rested, I’m at my best. Everything flows from there.