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  • Writer's pictureBECKY LANCER

3 Steps to Unlock the Secrets of Deep Sleep

Updated: Oct 26, 2023

One restless night, I awoke abruptly at 3 a.m., my mind instantly racing with thoughts of the day's demands and the weight of unfinished tasks. The room was cloaked in darkness, and the stillness was eerie. I tossed and turned, trying in vain to find that elusive path back to slumber.

As minutes turned into hours, I became acutely aware of the rhythmic ticking of the clock on my nightstand, a constant reminder of the silent battle between my desire for rest and the relentless chatter of my racing thoughts...

Does this scenario sound familiar? This was a standard night's sleep for me a few years ago.

I got to a point where I was so done with the sleepless nights and I became obsessed with figuring out what could make a difference in getting a better night's sleep. I researched numerous sources and a variety of "better sleep techniques".

Incremental changes eventually added up and led me to where I am today - or I should say tonight - a gal who can sleep through the night 95% of the time. For the other 5% of nights that I wake up, I'm able to get back to sleep fairly quickly.

If you have been looking for the secrets to achieving deeper, more rejuvenating sleep, then read on, my beautiful friend, because today, I'm going to share three life-changing strategies to optimize your sleep.

Step 1: Set the Stage for Sleep Success

For a truly revitalizing night's sleep, it's all about curating a nurturing sleep sanctuary. Let's embark on your path to better sleep with these insightful tips:

Declutter Your Sleep Space

Your bedroom should be an oasis of tranquility. Take some time to clear out the clutter, keep it clean, and create an environment where you feel relaxed and at peace.

If this seems like an overwhelming task, start small. Take 5 minutes and see if there is anything in your room that can be thrown away, given away, or put away. Making small changes can add up over time.

Comfort is Key

Craft a sanctuary that envelops you, coaxing your body into peaceful repose. Splurge on top-notch mattresses and pillows; consider that a third of your life unfolds in your cozy bed. If switching out a mattress is not an option, try a new set of sheets or upgrade your pillows.

With just a few dollars, you can infuse your space with a tranquil aura. Try the enchantment of an essential oils pillow spray; it can be a beautiful element in crafting the ideal ambiance.

Temperature Matters

To ensure a good night's sleep, keep your room comfortably cool, around 65 degrees Fahrenheit (18°C) – the experts' preferred temperature for achieving optimal rest.

Consider incorporating a fan into your space. This addition to our bedroom has literally been a game-changer. The gentle breeze and soothing white noise it provides are my secret allies, lulling me into a peaceful slumber and masking any disruptive sounds.

Step 2: Create a Nightly Ritual

Creating a pre-sleep routine is a vital part of diving into a deeper, more restorative sleep. This structured bedtime regimen acts as a gentle signal to your body that it's time to unwind. Here are some steps worth considering:

Say Farewell to Screens

The blue light from your gadgets can wreak havoc on your melatonin production. As the sun sets, melatonin's cue is to rise, ushering in a sense of tranquility, signaling our bodies to wind down and prepare for rejuvenating sleep.

Now, here's the twist – our modern lives are bathed in artificial light, especially the notorious blue light emitted by our gadgets like smartphones, tablets, and LED lights. When we bask in the glow of these screens, our brains mistake it for daylight, sounding the alarm to our pineal gland that it's not time for slumber yet. The result? Melatonin production takes a backseat, and we're left tossing and turning in the midnight hours, with restless sleep.

As I'm working on this blog at 9 p.m., I realize that I'm not wearing my blue light blockers! NOOO!

If you find yourself needing to use screens near bedtime (I totally get it), consider blue light-blocking glasses. These little wonders hold the power to gracefully guide your mind into a tranquil state when you're poised for a night of peaceful slumber. Many brands are available on Amazon for under $30.

You can also put your devices in "night mode" which reduces the blue light.

These mindful choices can help you preserve your body's natural melatonin production, ensuring you sleep like the queen you are and awaken refreshed and ready to conquer your day.

Dive into Mindfulness Meditation

Begin a brief meditation or indulge in a serene deep-breathing session – this is your gateway to inner calm. It's the perfect recipe for pacifying your mind and letting go of the day's burdens, setting the stage for a night of pure and restful bliss.

Take a moment to grant yourself the priceless gift of ten profound breaths. As you draw in that life-giving air, invite the serenity to fill every fiber of your being. And as you exhale, imagine that with each breath, you're shedding the burdens of the day, letting them drift away like leaves on a gentle stream.

Feel the tension that has nestled itself in your jaw and neck slowly dissipate, as your facial muscles unclench and ease into blissful relaxation. This, my friend, is the key to priming your body for the ultimate state of unwavering tranquility and boundless energy.

Tame Caffeine and Heavy Feasts

Steer clear of caffeine and hearty meals close to bedtime. They have a knack for throwing off your sleep rhythm, making it a tad tougher to dive into that profound slumber.

One of the golden rules is this: steer clear of eating anything substantial at least 2-3 hours before your rendezvous with the sandman. However, if you feel the need for a little nibble, make it a smart choice. Reach for something easy on the stomach, and light on the sugar, like a friendly banana, nut butter, or a dollop of yogurt.

As for caffeine, the tolerance varies from person to person, and it's essential to understand your own limits. Make sure to cut off caffeine intake with ample time for your body to find its calm before bedtime.

In my case, I adore coffee, and my personal cutoff is 5pm. However, my husband, who's more caffeine-sensitive, needs to bid adieu to caffeine by around 2pm; any later, and it interferes with his peaceful slumber.

Step 3: Maximize Your Sleep Potential

The third and final step to unlock the power of deep sleep is to maximize your sleep potential. This is where you aim to sleep as efficiently as possible, ensuring your body gets the rest it deserves.

Stick to a Schedule: Try to go to bed and wake up at the same time every day (even on weekends -when possible). Consistency in your sleep schedule helps regulate your body's internal clock, also known as the circadian rhythm. When you go to bed and wake up at the same times every day, your body learns to anticipate these patterns, making it easier to fall asleep and wake up feeling refreshed. This regularity can result in deeper, more restful sleep.

Daily Physical Activity:

Engaging in regular physical activity is a powerful tool for enhancing sleep quality and overall well-being. When you make exercise a consistent part of your daily routine, several key factors come into play. Now when was training for the Olympics, I was active for 8-10 hours daily. This is not what I'm talking about.

You will just need to move.

Just move your body in whatever form that takes with your schedule and life.

Consistent, regular physical activity has been shown to promote deeper and more restorative sleep. When you engage in activities that raise your heart rate and promote muscle engagement, your body experiences physiological changes that make it easier to fall asleep and stay asleep throughout the night. This translates into feeling more refreshed and alert when you wake up.

Regular physical activity can also help regulate your body's internal clock, known as the circadian rhythm. Exposure to natural light during outdoor activities, especially in the morning, can help synchronize your body's internal clock with the natural day-night cycle. This synchronization makes it easier for your body to fall asleep at the desired bedtime and wake up in the morning, ultimately improving your sleep patterns.

However, while physical activity is generally beneficial for sleep, it's essential to be mindful of the timing of your workouts. Strenuous exercise right before bedtime can have the opposite effect by increasing your alertness and heart rate, making it difficult to wind down for sleep. It's generally recommended to complete vigorous workouts at least a few hours before bedtime to allow your body temperature and adrenaline levels to return to normal.

That's it for now! Remember that sleep is not just a necessity; it's the foundation upon which you build your life. By following these three transformative steps, you can unlock the power of deep sleep, setting yourself on a path to a more vibrant, energetic, and fulfilling life. Remember, you've got the power to master your sleep and, in turn, master your destiny. Stay unstoppable!

On your side,

Becky 🙌 ❤️


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Welcome! I'm Becky Lancer, 1996 Olympic gold medalist, who is deeply passionate about sharing effective, mindset techniques to help you find fulfillment in your life. Join me on this transformative journey to unlock your full potential and achieve lasting happiness.

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