Ditch the Shabbos naps! Get restful nights & wake up refreshed! Learn how to improve your sleep quality by improving your night time routine!
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Beyond the Crash
We all know how important sleep is, yet many of us struggle to get enough quality rest. I was one of those people, convinced I could cheat sleep by catching up on Shabbos after a week of late nights and early mornings. But when Motzei Shabbos came, I’d find myself lying awake past midnight, dreading the start of another exhausting week. My days were fueled by coffee, sporadic naps, and sheer willpower—only to crash again on Shabbos and repeat the cycle.
Sound familiar? Many of us fall into this trap, thinking we can push through on little sleep and still function. But inconsistent rest drains our energy, dulls our focus, and affects our mood and well-being. The good news? Breaking the cycle is possible! In this article, I’ll share the simple yet effective strategies that helped me reset my sleep patterns, improve my nighttime routine, and wake up feeling refreshed—without relying on Shabbos as a crutch.
Sticking to a Consistent Sleep Schedule
The first step to improving sleep is establishing a consistent schedule. Our bodies thrive on routine and predictability. Imagine working a job where your hours change daily without notice—it would be chaotic and exhausting. Sleep works the same way. Without a set bedtime, your body doesn’t know when to start winding down, making it harder to fall asleep and get the rest you need.1
For a long time, I went to bed at different times every night, with no real pattern. Some nights it was early, other nights much later. But my wake-up time was always the same—7 a.m., no matter what. The problem was, without a set bedtime, I often wasn’t getting enough sleep. I’d wake up groggy, unfocused, and out of sync with what my body needed.
The solution? Choosing a consistent bedtime and sticking to it. Now, I aim for 11 p.m.—lights off, no distractions—so I can get a full eight hours of sleep before my 7 a.m. alarm. It sounds so simple, and I always knew it was, but for the longest time, I never actually applied it. Only when I made it a strict, non-negotiable rule did I finally follow through—and that’s when everything changed. Just because something is simple doesn’t mean we actually do it!
Shabbos Sleep
Shabbos has always been a challenge for me when it comes to sleep. So even with a set sleep routine, Shabbos tends to throw things off. Suppose I go to a 9 a.m. Shachris, I may justify sleeping in past eight. And when Shabbos starts early, the long night makes it tempting to go to bed much earlier than usual.
My instinct has always been to say that flexibility is acceptable and even necessary. And to some extent, that’s true. But after looking into the research and applying it myself, I’ve realized that sleep doesn’t work quite the same way as something like our metabolism. While our metabolism can handle some flexibility without significant consequences, sleep is different. Our brains depend on a steady routine to regulate sleep quality. Shifting your sleep schedule too much—especially as you get older—can disrupt your body’s internal clock, making it harder to fall asleep and wake up feeling refreshed.2
Experts suggest that if you want to maintain good sleep quality, you shouldn’t shift your sleep and wake times by more than an hour. So for me, that means letting Shabbos be a little more restful—maybe nine hours instead of eight—but not completely derailing my routine. It’s great to get some extra rest, but just like with sugar, don’t let your sweet tooth fool you into thinking “more is better”.
Pre-Bed Routine Guide
This one may seem pointless, but after some time testing, I really believe it may be the most underrated. Everything in life benefits from a proper warm-up. A pre-workout routine preps your muscles and nervous system for physical exertion. Before a shiur, you probably review the sources to understand the material better so you can be holding. Preparation matters; sleep is no different. The better your pre-bed routine, the better your sleep will be.3
At first, this wasn’t as intuitive to me as having a set bedtime. Sure, I told myself, just go to sleep at 11! But then I’d struggle to wind down. Maybe my heart rate was still elevated from playing basketball a couple of hours earlier, or I had just spent 40 minutes staring at a screen before jumping into bed. These habits made it harder to fall asleep, even if I was technically following my strict schedule.
When I finally committed to a real pre-sleep routine, everything changed. My 11 p.m. bedtime became effortless because my body wasn’t just expecting sleep—it was ready for it. The key is consistency. By repeating the same steps every night, you’re training your brain and body to recognize the signals and prepare for sleep. It’s like an alert system that gets triggered each evening, telling your system to wind down.3
Here are a few simple and effective pre-bed rituals that have made a huge difference for me:
- Dim the lights an hour before bed to signal to your body that it’s time to wind down.
- Avoid screens at least 30–60 minutes before sleeping.
- Do something relaxing, like stretching, deep breathing, or reading. I‘ve found that reading is particularly helpful. It helps me disconnect from the day and focus on something calming.
- Make it a habit—repeating the same steps before bed helps train your brain to associate them with sleep. This consistent repetition is crucial. It’s not just about doing these things once; it’s about doing them every night so your body gets the message.
A good night’s sleep starts before you get into bed. Give your body the warm-up it needs, and sleep will feel like second nature.
Final Thoughts
Improving sleep isn’t about perfection—it’s about consistency. While there are plenty of other factors that can enhance sleep quality, the foundation is simple: stick to a regular sleep schedule, manage Shabbos sleep wisely, and create a solid pre-bed routine. These aren’t just minor adjustments; they’re the core habits that have transformed my sleep.
There’s always more you can do—optimizing your sleep environment, managing stress, adjusting your diet, and exercising. Think of those as the spices that enhance the meal. But without the basics—the “meat and potatoes” of sleep—you’re just seasoning an empty plate.
Of course, life isn’t always predictable. Late-night weddings, getting the flu, or waking up to feed the baby can all throw off my sleep. And sometimes, despite my best efforts, I still don’t sleep well. But that’s okay! This isn’t about rigid perfection—it’s about having a structure to fall back on so that, in everyday life, my sleep stays on track.
By making these simple but powerful changes, I’ve broken free from the exhausting cycle of inconsistency. Now, I wake up feeling rested, more focused, and ready to take on the day. And the best part? It’s sustainable. So if you’re tired of running on empty, start here. Small, consistent steps can make a world of difference.
The content provided in this article is for informational and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always seek the guidance of your physician, registered dietitian, or other qualified health provider with any questions you may have regarding your health, nutrition, or fitness regimen.
References:
- https://pmc.ncbi.nlm.nih.gov/articles/PMC7423117/
- https://www.heart.org/en/healthy-living/healthy-lifestyle/sleep/is-sleeping-in-on-weekends-good-for-your-health
- https://www.healthline.com/health/nighttime-routine#prepping-for-tomorrow
- To learn more about sleep click here
The Essentials in 60 Seconds
We all know sleep is crucial, yet many struggle to get enough. I used to rely on “catching up” on Shabbos, but it always backfired, leaving me exhausted and dreading the week ahead. Sound familiar? Here’s how I broke the cycle and transformed my sleep:
Consistency is Key: Our bodies crave routine. Just like unpredictable work hours would be chaotic, inconsistent bedtimes confuse your body. I used to go to bed at random times, but my 7 a.m. wake-up never changed—leaving me constantly groggy. The fix? A non-negotiable 11 p.m. bedtime. Simple, but game-changing.
Managing Shabbos Sleep: Shabbos can throw off a sleep schedule. While some flexibility is fine, too much disrupts your internal clock. Experts recommend keeping sleep shifts within an hour. I aim for a little extra rest but avoid completely derailing my routine.
Pre-Bed Routine Matters: The biggest game-changer. Just like warming up before exercise, a pre-bed routine preps your body for sleep. Now, my 11 p.m. bedtime feels effortless because I’m ready for sleep. My routine:
- Dim lights an hour before bed.
- No screens 30-60 minutes prior.
- Relaxing activities like stretching, deep breathing, or reading.
- Repeat every night—consistency is key.
It’s About Structure, Not Perfection: Late nights, illness, or a new baby will throw things off. That’s okay! The goal is to have a framework to return to.
There are plenty of ways to improve sleep—optimizing your environment, managing stress, adjusting diet—but the foundation is consistency. These simple changes transformed my sleep and my life. If you’re tired of being tired, start here. Small, steady steps make a big difference.
