Everyone needs a bedtime.
Sleep deprivation often leaves us irritable and drained, yet many of us treat exhaustion as if it’s no big deal. In fact, we sometimes wear our lack of sleep as a badge of honor, priding ourselves on all-nighters and our ability to burn the candle at both ends. This mindset, rooted in the belief that “if you snooze, you lose,” glamorizes pushing through fatigue for success, fun, or self-fulfillment. However, the truth is that chronic sleep deprivation is both physiologically and psychologically harmful.
I am not a sleep expert, nor am I good at getting seven hours of sleep a night. There was a time when I bragged about being able to fall asleep anywhere! Now, I realize that wasn’t something to be proud of, it was my chronically exhausted body’s cry for relief.
With intentional behavior changes, my sleep has dramatically improved, though it’s still a work in progress. If you’re ready for change but don’t know where to begin, you’re not alone. The key is recognizing the value of sleep and making it a priority for your health and well-being. Are you ready to start your journey to better sleep?
Part 1 of 6
Set a Sleep Schedule:
The first step in creating a healthy sleep schedule is carving out a sleep window that allows for at least seven hours of rest. We can’t expect to get seven hours of sleep if we’re not even giving ourselves that much time in bed. In the military, we called this backwards planning. To ensure a full night of sleep, you start with your desired wake-up time and plan to wind down at least 8 hours before that.
One of the biggest hurdles to achieving this is the Fear of Missing Out (FOMO). It’s like watching kids throw tantrums at bedtime, shouting “I’m not tired!” when they clearly are. They feel like they’re missing out on fun or excitement, and adults often replay this scenario—minus the tantrums (mostly). The same fear holds us back, leading us to stay up late, convinced we’re sacrificing success or joy by going to bed.
In reality, FOMO often leads to poor decision-making, burnout, and illness. There’s no need to treat sleep deprivation like a badge of honor. Sleep doesn’t cause us to miss out; it prepares us to fully experience life, stay sharp, and be healthier. The key is simple: set a schedule, allow for a 30-minute wind-down before bed, and stick to the same sleep and wake times—even on weekends.
By prioritizing sleep, you’ll find that being well-rested is the real advantage, enabling you to perform better and live more fully each day.
Sources
Chaput JP, Dutil C, Featherstone R, Ross R, Giangregorio L, Saunders TJ, Janssen I, Poitras VJ, Kho ME, Ross-White A, Zankar S, Carrier J. Sleep timing, sleep consistency, and health in adults: a systematic review. Appl Physiol Nutr Metab. 2020 Oct;45(10 (Suppl. 2)):S232-S247. doi: 10.1139/apnm-2020-0032. PMID: 33054339.