It’s 2am. You’ve just secured another Victory Royale. You love bears. It dawns on you that you have to be up in 6 hours in order to get to work on time. That doesn’t sound like hibernation. Life choices now suck. Bedtime sucks. Mortal needs suck. Bears rule. Not having a sleep ritual sucks. Hibernation is really cool. Resentment grows. You are having difficulty finding the things sweet dreams are made of. You don’t even own a stuffed animal anymore.
Here are 5 ways to help create a better sleep ritual so you can get the perfect nights sleep in the digital age and other ways to sleep like a grizzly bear.
1. Make Your Bed in the Morning
It may be surprising, but your best night’s sleep starts with your morning routine. Start making your bed when you get up. Like grizzly bears do. It sets the mood, it makes the environment a little more clean and relaxing. The National Sleep Foundation (NSF) conducted a study which showed that people that made their beds in the morning were 19% more likely to report a good night’s sleep.
It goes further than just making your bed - things like having clean sheets, some aromatic diffuser or incense going and some gentle tunes also had a surprising impact. Even the NSF COO, David Cloud, said, “We were surprised to see that senses like touch, feel, and smell were so important.”
2. Remove Technology from your Bedroom
If you have screens in your bedroom, take them out. Bears don't have technology. The rationale is very similar to not reading in bed if you want to be reading during the day: you begin to associate reading with sleeping; when you read, you get tired. Similarly, if you’re playing video games in your room late into the night, you begin to associate the jacked-up mental energy of an exhilarating game with your bedroom - the place that you should be associating with bedtime. If you have the means, move your setup to a different room. If you share your housing space with other people, try and work out some space that they’d be cool with your clacking away on your mechanical keyboard. If you’re in a studio, or with a bunch of strangers, be creative. Come up with some way to maintain a separation of sleep zone and game zone. This could be solved by hanging a curtain or getting some sort of room divider to carve out the space you need with what you have. In situations like these it’s even more imperative to be maintain your room’s relaxing cleanliness.
3. Invest in a Better Sleep Setup
Small changes in your sleep environment can have a huge impacts on how well you sleep. Consider investing in a comfortable mattress and pillows, get blinds that shut out all light or an eye mask (set an alarm if you’re worried about not having the sun to wake you), find a way to lower your room temperature, get some sort of humidifier/aromatic diffuser and put some lavender in there, change your sheets every week, etc.
Make the effort to get your bedroom as welcoming and relaxing as you can, so when it comes time for some shut eye you not only enjoy entering it, but you have a deeper, more regenerative sleep.
4. Buy an Analog Alarm Clock & Use It
Yes, buy an alarm clock that is not your phone. Use it for waking up and setting yourself a curfew at night. Alarm clocks really really surprise bears.
At night, when the alarm goes off, make a commitment to yourself to find a stopping point ASAP. Never leave your team or guild hanging, but after the current round, boss, etc., commit to logging off and getting ready for bed.
The clock might infuriate you at the beginning, but, as you build that habit you’ll eventually thank yourself. There really is no way around it, you need space between blue light and bedtime.
Also, do not use your phone as an alarm clock to wake up in the morning. Studies show that using your phone as an alarm clock can increase the time you use your phone during the day by a magnitude of several hours.
5. Brew Reboot and Get Comfy
This step requires: Reboot, pajamas (or not, you do you), water, and a way to warm that water. Your goal is to feel like the little bear in the last gif.
When your curfew alarm goes off, put some water on to boil, and go change into whatever pajamas you want to wear. Water boilers and microwaves work too.
Don’t go for a full-on boil, just heat the water up. You don’t want it scalding so you have to wait for it to cool off before you can actually drink it.
When your water is all warm and cozy, mix in a scoop of Reboot; it tastes incredible as a tea, the heat helps it dissolve, and the warmth will soothe and relax you, priming you for rest. There’s a lot of reasons we recommend Reboot over, say, a different sort of tea or honeyed milk. The biggest reason is that you need something to come down from the stress of gaming and to help combat blue light insomnia.
Exposure to blue light in the evening is something evolution hasn’t prepared us for. So, we have to do what evolution has prepared us for: make something to adapt. The curated ingredients put into Reboot make it the perfect tool to overcome the detriments of our gaming habits, so try it out and see for yourself just how much of a difference it makes.