Of course it is best to get those seven to eight hours of sleep in for the next day to run smoothly. The tricky part in achieving this is to pull away from that to-do list or mindless moments prior to bed time. To activate change the brain needs an inter-connection across the non-conscious and conscious domains (Charlesworth and Morton 2015). The body clock is one way to achieve sleep.

Chronobiologists identified we have two types of body clocks. One reason getting to bed may be difficult is because your personal clock is socially directed toward your body’s opposite needs (Keller and Smith 2014). This means practicing self-control when it comes to your attention and effort. To say, “I’m getting to bed early tonight,” is a start, yet self-control requires physical methods to make a set bedtime a reality.

Self-control weakens through the day.

Our body performs through energy. We wake up with a full tank of energy then slowly exhaust it through mind and body activities. Since our brain works by patterns it needs a consistent input of ‘process-to-thought-to-expressive output’. One simple method to provide this is to attach a new process to an existing one. One example may be when cleaning up dinner the phone gets plugged into the charger and ‘sleep-mode’ is set. The pattern of ‘conclude last meal’ activated ‘conclude smartphone usage’.

Questions to Ask:
  1. Is your personal clock and body clock synched?
  2. How much time is allocated between technology use and lights out for sleep?
  3. What is one pattern to try to ease into bedtime?

To learn more about sleep hygiene go to the tag ‘sleep’. For improving sleep hygiene performance with strategies that stick schedule performance coaching and design.

GIG Design | Physical Performance


DESIGN^sensory craving | In context of cultural expectations within living quarters consider sleep agents that support bedtime routine.


DESIGN^over responsivity | The occupations of play and self-care may visually clash by design in children’s bedrooms. Consider what is visually communicated to achieve a routine bedtime.


DESIGN^under responsitivity | Consider what sense may regulate behavior for bedtime. This bed offers a deep pressure sensation if the spread is tucked in tightly around a kiddos body.
P. Keller, O. Smith, L. Gilbert, J. Buckhalt, S. Bi, and E.. Haak (2014) Earlier School Start Times as a Risk Factor for Poor School Performance: An Examination of Public Elementary Schools in the Commonwealth of Kentucky, Journal of Educational Psychology, American Psychological Association Vol. 107, No. 1, 236–245
Charlesworth P, Morton A,, Eglen S,, Komiyama NH, Grant SG, (2015) Canalization of genetic and pharmacological perturbations in developing primary neuronal activity patterns. PubMed Neuropharmacology Manuscript, doi:10.1016/j.neuropharm.2015.07.027