How to build a sleep routine that works for your busy lifestyle

Everyone wants to meet up with expectations and responsibilities and it’s a continuous circle. The hustle never stops as some work into the late nights and still have to wake early enough to continue with the same work. No breaks, no proper sleep pattern and rest has been ousted since they were handed a graduation certificate welcoming them to the professional space.

But let’s be real—poor sleep isn’t helping you crush your goals or keep your glow. Creating a sleep routine that fits your busy lifestyle doesn’t mean you have to drop everything. It’s about smart tweaks that help you rest better without missing a beat. See how you can still infuse sleep in your routine even as a busy professional:

Say no to the midnight scroll

We’ve all been there—telling ourselves we’ll just check Instagram or email for “two minutes,” then boom, it’s 1 AM. To combat this, set a digital curfew. Turn off screens an hour before bedtime. If the FOMO feels too real, remind yourself that TikTok will still be there tomorrow.

Create a wind-down zone

Your brain needs time to switch from work mode to sleep mode. Use that last hour before bed to relax. Read a book, do some light stretches, or try journaling to clear your thoughts. If you can, make your bedroom a screen-free zone—it’ll signal your brain that this space is for rest, not endless YouTube rabbit holes.

Schedule your sleep like a meeting

You schedule everything else, so why not your sleep? Block out 7–8 hours for rest on your calendar. Yes, life is busy, but even CEOs take power naps. A consistent bedtime, even on weekends, keeps your internal clock happy.

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Optimise your sleeping environment

Invest in good bedding, blackout curtains, and maybe even a white noise machine if the Lagos traffic keeps honking in your dreams. Also, keep your room cool—it’s science, not just vibes.

Use Apps for good, not for doomscrolling

If your phone is glued to your hand, let it help you sleep. Apps like Calm or Headspace offer guided meditations and soothing sounds. Set reminders to help you unplug at night.

Try the 10-3-2-1 formula

This formula is a game-changer: 10 hours before bed, no caffeine. 3 hours before bed: No heavy meals or alcohol. 2 hours before bed—wrap up work or mentally stimulating activities. Lastly, 1 hour before bed—ditch the screens and start relaxing.