sleep cycle

Why Energy Management Matters

I’ve been thinking about the factors that make you energetic and help you get through the day. The biggest factors I believe are diet exercise and sleep. I’ve been reflecting on this a lot because I’ve come to realize that life is really getting busy.

I support a family, multiple teams, small organizations, am active in the community, and I’m still trying to grow myself. All of this takes a lot out of me—time, energy, and capability. As you get into your 30s, most of these responsibilities are really demanding. Having energy to deal with all of that becomes very important.

Sleep: The Foundation

We normally focus on sleep when discussing energy, and I know people talk about sleep hygiene. Here are the key factors I’ve found to be important:

Consistent Sleep Schedule

  • Wake up at the same time daily – I didn’t say wake up early or at 5 AM like those “5 AM warriors.” That’s good for them, but I don’t think that’s for me. If it works for you, that’s great.
  • The most important thing is consistency – Waking up at the same time tends to work backward as well. If you’ve been waking up at the same time consistently, you’ll start getting sleepy at roughly the same time too.
  • Train your brain – When you maintain this schedule, you’ll find yourself waking up a few minutes before your alarm goes off because your body is naturally waking you up.

Morning Sets Up Your Night

Your bedtime routine for the next night is determined by how well you start your morning. I would say your best bedtime routine starts almost as early as you wake up—like your Tuesday morning determines how well you’ll sleep Tuesday night.

Morning movement is crucial:

  • Do a walk around the block (assuming you work from home)
  • If you’re going to the office, walk before getting in the car
  • If using public transport, walk to the station
  • If driving, do stretches at home or 20 jumping jacks

Key points:

  • Doesn’t have to be long
  • Preferably outside to get natural light
  • This wakes your body up for the next few hours
  • A good morning routine is really impactful for how your night will go

Managing Afternoon Energy Dips

Unfortunately, I’m the kind of person who tends to have an energy dip during the day. I’ve tried multiple things to fix this but haven’t found a complete solution yet.

If you must nap:

  • Keep it short: 15–20 minutes
  • Can be on your couch or just close your eyes
  • You don’t need to actually sleep—just rest your mind
  • Do it as early as possible, preferably before 2 PM

Daily Exercise

Get some kind of exercise during the day. I’m a big fan of walking—about 30 minutes somewhere in there. For me, it’s usually during one of my commutes. Sometimes instead of taking the bus home, I just walk the 20 minutes to my house. This really helps because you get that movement before you come home.

Pre-Sleep Routine

Physical Preparation

  • 5–10 minutes of stretching – I find leg stretches work much better for me since legs have big muscles.
  • Should not be intense training since you’re trying to sleep.

Mental Preparation

  • Chamomile tea – At least 1–2 hours before bed. Maybe it’s just the ritual, as I don’t think it’s strong enough to have a real effect, but I find it nice and comforting.
  • Tomorrow’s task list – Sometimes I sit and write a list of things I hope to do tomorrow. I use the app Simple Note and just date the note and list things. This clears my mind because I don’t have to think about what I need to do tomorrow.
    • Yes, it can feel stressful because it means I might not be able to do everything.
    • Having one line about the most important item helps me move forward.
    • One line I can scan easily, and even weeks later, I can see what was going on.

Sleep Environment

Temperature

  • Keep the room as cool as possible
  • I tend to sleep hot, so this is crucial for me.
  • I used to use a fan, but fans create wind and dust that make me wake up coughing.
  • I’ve started to prefer spring and autumn/fall because they’re naturally cool but not too cold.
  • During the day, keep curtains closed or find other ways to keep your bedroom cool.

Darkness

  • Complete darkness is ideal
  • I’ve tried sleep masks, but they make me hot at night since they cover your face.
  • Blackout curtains for complete darkness work better.

Results

I try to follow this most days as much as possible. For me, if I get six solid hours, that’s good for a good day. Obviously, if I can get seven hours, that’s even better!