One of the main contributors to great self-discipline is sleep. Yet, this factor is often neglected when we have deadlines to meet or goals that are crying out for our attention.

Science shows that having a good, restful sleep is an important component in maintaining self-control which then feeds into being disciplined. In this article, I will take you through the interconnection of sleep and self-discipline and show you how to improve both.

The science behind self-discipline and sleep

Self-discipline involves the ability to resist impulses, delay instant gratification, and stay committed to your goals. All these rely on the brain’s executive functions, especially those controlled by the prefrontal cortex. This section of the brain regulates emotions, decision-making, and impulse control.

Sleep affects the performance of the prefrontal cortex and you will find that a lack of sleep impairs the cognitive abilities needed for disciplined behavior. I can provide a striking example of this: when I’m tired, I can’t be bothered doing anything and when I think about my goals, I just shrug and don’t care about them.

Through sleep deprivation, you become more prone to falling for distractions and have higher emotional reactivity. How often have you found yourself unusually emotional because you haven’t had a good rest? Yep, temper tantrums can strike adults as much as it does children if you haven’t had a good sleep. Therefore, to be able to make healthy choices, respond calmly to challenges, and resist temptation more effectively, you must get the proper amount of rest that you need (how much this is, varies from person to person). For me, I need at least 7 or 8 hours every day.

Why sleep helps restore willpower

Consider your muscles. When you use them too much, they become depleted of energy and need a rest. Think of your willpower as a muscle. During the day you use your willpower to resist certain things, to get other things accomplished, and to stick to routines. You may not realize you are using your willpower, but you are.

That’s why we indulge in bad habits such as plonking down in front of the TV at night or pigging out on junk food. Our willpower has been zapped and the temptations come flooding in. Quality sleep is what is needed to refill the empty tank.

The role of REM sleep in building self-discipline

REM sleep is critical for emotional processing and regulation. During this phase your brain is sifting emotional experiences, reducing stress, and consolidating positive emotions. So, a lack of REM sleep will make us emotionally volatile and more likely to act impulsively, which goes against the grain of self-discipline.

For example, without proper sleep, we may snap at others, put things off, or succumb to negative habits. By promoting emotional balance, REM sleep enhances our ability to manage frustrations and stay aligned with our long-term goals.

How to improve sleep and strengthen self-discipline

You now know how important sleep is for self-discipline. However, getting that good night’s rest can be something else. If you struggle to nod off at night here are some techniques that will help you (and as a byproduct, improve your self-control).

1. Create a consistent sleep schedule

Going to bed and waking up at the same time each day (even on your days off) helps regulate your body’s internal clock. This makes it easier for you to fall asleep and awaken naturally. You may find that the consistency around your sleep also extends to being more consistent in other areas of your life.

2. Have a night routine

Drifting off at night is much easier if you have a “wind down” routine before you go to bed. Engage in relaxing activities such as meditation, listening to soft, gentle music, or journaling. These will become signals that tell your brain that it’s time to get ready for sleep.

Avoid any screen time an hour before bedtime. This includes computers, cellphones, tablets, or TV. The blue light from these negatively influences melatonin levels, which means you will struggle to fall asleep. Another tip is to dim the lights.

3. Prioritize sleep

This is a big focus in my life. I don’t love sleep, but I know that I need it to remain productive.  You need to treat sleep as a non-negotiable part of your life. Avoid sacrificing your it for work or pleasure.

4. Limit caffeine and alcohol intake

Caffeine can stay in your system for hours which may affect your ability to fall asleep when you do decide to hit the hay.  Some people, like me, don’t have this problem. For example, I can have a coffee a couple of hours before going to bed and not have an issue drifting to sleep.  Of course, everyone is different so it’s up to you to decide if you boot coffee from your nightly routine.

If you want to have alcohol, then drink it at least 3 hours before heading to bed. Consuming alcohol closer to bedtime can cause you to wake up often and result in a poorer quality of sleep.

5. Track your sleep habits

Keeping a record of your sleep habits is a great way to monitor your progress. You can then tweak your sleep schedule and routine so that you are getting the quality sleep you need.

Sleep habit tracking can be done through journaling or using an app. The things to note are how well-rested you feel in the morning,  if there have been any disruptions to your routine how these affected your sleep, and how frequently you woke up during the night.

A Balanced Life Through Sleep and Discipline

As you have seen, sleep is a foundational element of self-discipline. It enhances willpower, emotional regulation, motivation, and cognitive flexibility, making it easier to stay committed to your long-term goals. Never think that sleep is a luxury or a waste of time. It’s a necessary part of our life and allows us to rest and recharge ourselves. Therefore, consider sleep as an essential investment in your personal growth and well-being.

Make it a priority in your life. By doing so you are not only setting yourself up for better physical and mental health but also cultivating the discipline needed to thrive in all areas of life. A disciplined mind rests in a well-rested body, and you increase your chances of reaching your goals because you have the clarity, energy, and focus that comes from quality sleep.

With that in mind, I think it’s bedtime for you. Have a great sleep…

 

 – Brian Simms