It's late. Almost midnight, and it's raining outside. I have the window to the bedroom open, and I listen to the sounds of the city. I can hear the water on the road splash as the tires of cars speed over it. Every once in a while, I hear the sound of the train as it breezes by bringing late-night commuters home or delivering shift workers to punch in for the night shift; in between, the consistent sound of gentle rain on our roof. The house is quiet. The frenetic sounds of the city may be overwhelming to some, but it's very normal for those of us who make a home at the city's core.

Sleep's gravity is starting to pull at my mind and body. My family is safe, and I can go to sleep. I know the limits of my strength and protection, and today, it turns out, it was enough.

If you work in a stressful role, you'll know that sleep is not guaranteed. Your mind can be very good at keeping you awake. You have a stressful job if your work involves elements mainly out of your control. Humans have evolved to be hypervigilant when the possibility of danger exists. If you're walking through a dark forest in the middle of the night, the sound of a snapping branch will increase your heart rate. Although counter-intuitive, good sleep requires effort. Most people who know me would describe me as fairly chill, but I still need to be intentional about how I sleep.

Here are a few things I've learned.

You need to prep your sleep at least an hour before bedtime. Declutter your room and be intentional about blocking electronic lights. I won't sleep well if the house is a mess. We have kids, so tidying the house by bedtime is an extra challenge.

Burn off some adrenalin. We're all aware of the need for physical exercise, and while I'm far from a gym rat, I try to ensure I'm getting around 10,000 steps and at least 30 minutes of exercise a day.

Reading helps me fall asleep, but I can see how it may not work for everyone. Social media before bed will put your sleep at risk. The amount of crazy garbage on the internet can give you an injection of adrenalin you don't need at 11 p.m. Someone ranting about the end of the world will not help reduce your anxiety. If the word will end, you should probably get a good sleep anyway.

Go see your doctor or psychologist and get professional advice. I'm just a guy on the internet; you're much better off in the hands of someone who's studied for over a decade. If you've experienced any kind of trauma, that trauma will impact how your body performs. Your doctor may guide you towards a medical intervention and work with you on how that looks. I had a bad bout of insomnia that lasted about a month in late 2021, and I sensed that it would not resolve independently. In that instance, with the help I got, I was able to reboot my ability to sleep.

Lastly, my experience has been that revisiting how I'm set up to sleep is helpful. In other words, the fix that helped me in 2021 might need a recalibration or adjustment. Again, this is where you can find valuable support from a medical professional.

Friend, you deserve a good sleep. Your health is essential, and if this post has nudged you toward taking steps to sleep better, I'm delighted. Thank you for reading. Rest easy, and sweet dreams.