Sleep Quality

Written by Henry Barnard

How I’ve Changed My Bedtime Routine to Get Better Sleep

One of the best things I’ve done to improve my sleep is to change my bedtime routine. Here’s what I do:

One hour before bedtime: I eliminate all stimulation. No TV, internet, books, music, or anything else that engages my mind. I simply sit quietly by myself.

I turn on the bedroom fans to cool the room and dim the lights in the room where I’m sitting, making it as dark as possible.

30 minutes into the routine: I take a warm shower. After I get out and dry off, my body begins to cool down, which helps prepare me for sleep.

45 minutes into the routine: I do some very light calisthenics to tire my body just a little.

After one hour: It’s time for bed.

What I’ve found is that this routine makes me very, very drowsy by the time I get into bed, allowing me to fall asleep quickly.

It really works for me! If you’re interested in improving your sleep, give it a try. Sometimes, the key to better sleep isn’t doing more, but giving your mind and body time to wind down.

Henry Barnard

I’m a certified nutrition coach through Precision Nutrition, but my education began long before my certification.

In the mid-1990s, I was significantly overweight. During my lunch breaks, I would visit a local bookstore and spend my time browsing nutrition and diet books, searching for an approach that would finally help me lose the weight. That search became a lifelong passion. More than 30 years later, I still study nutrition every day, and my interest has only grown stronger over the last decade.

My coaching philosophy is built on a few simple principles.

No diet pills. I believe lasting weight loss comes from changing habits, not relying on quick fixes.

Gradually increase dietary fiber. Fiber is one of the most powerful tools for managing hunger because it promotes fullness while supporting gut health. As people naturally feel more satisfied, eating well becomes easier.

Eat more whole foods and fewer processed foods. Whole foods retain the fiber and nutrients that help support health and satiety. Building meals around minimally processed foods makes it easier to create eating habits that last.

Use intermittent fasting when appropriate. For many people, intermittent fasting can be an effective strategy to help reduce body fat, improve appetite control, and simplify eating patterns. It isn't the right approach for everyone, but when it fits a person's lifestyle, it can be a valuable tool.

Evaluate level of exercise and quality of sleep.  Simply because these factors have a major impact on any concerted effort to lose weight.  

Focus on 1% improvements. I don't ask clients to transform their lives overnight. Instead, we identify small, realistic changes they can consistently maintain. Those small improvements compound over time.

I tell clients not to judge success after a week or two. Real, sustainable change takes time. As healthy habits accumulate, the results begin to build on one another. Three months of consistent effort can produce remarkable progress—not just on the scale, but in energy, confidence, and overall health.

My goal isn't to put clients on another diet. It's to help them build a way of eating they can enjoy and maintain for the rest of their lives.

Previous

Relishing Food
Next

How to Beat Old Age