Bi-Coastal Sleep Habits: Managing Work and Life Across the States

Managing sleep habits as a bi-coastal individual can be quite the challenge. I, much like many who find themselves splitting their time between New York City (NYC) and San Francisco (SF), face a unique set of sleep-related challenges. This article dives into the intricacies of my own sleep patterns, providing insights and strategies that might help fellow bi-coastal individuals.

Struggling with Sleep Standards

Standard sleep challenges, such as overwork, difficulty getting out of bed, and inconsistent bed times, can wreak havoc on the best of us. But for someone who splits their time between two coasts, these issues are compounded. Over the past four years, I have been living bi-coastally, with Sarah, my partner, doing the same but on a different schedule. On any given night, I could be in one of four states: SF alone, SF with Sarah, NYC alone, or NYC with Sarah. This inconsistency makes it extremely difficult to develop and maintain consistent sleep habits.

Ideal Sleep Habits

My ideal sleep routine is as follows:

1. Gratitude Practice

For the past nine years, Sarah and I have ended each night with a gratitude practice. We each share two good things that happened during the day. This is not just a casual gesture but a deeply ingrained habit that we stick to even during challenging times. This practice, whether done in person or over a phone call, ensures that we each have a moment to reflect on positives, which can be incredibly soothing before bed. This habit has only been broken once during a bachelor party, a testament to its importance.

2. 8 Hours of Sleep

I aim for 8 hours of sleep. I’m convinced by the science that it’s better to be focused rather than having more hours available. Despite my high productivity goals, I believe that quality sleep contributes significantly to cognitive and physical health.

3. Consistent Wake-Up Time

I would ideally wake up at the same time every day. However, the constant back-and-forth between the coasts makes this goal nearly unattainable. Traveling in different time zones disrupts the internal body clock, making it challenging to maintain a consistent wake-up time.

4. Device Shutdown

I aim to turn off all devices two hours before bed. In practice, I’m often only able to stop working two hours before bed. Instead of shutting down, I engage in TV watching or read on a Kindle. The temptation to surf the web on the Kindle is a real issue. This distraction keeps my mind active, making it harder to fall asleep. Having more physical books available might help mitigate this issue.

5. Instant Sleep

Falling asleep immediately once I get into bed is easier when I follow a consistent sleep and exercise routine. However, more often than not, my mind races, and I engage in non-work fantasies. To escape the stress of work, I imagine myself as a basketball star. Surprisingly, this focus on a different activity helps me fall asleep quickly.

6. Dark and Cool Environment

I like a dark and cool sleeping environment. Both our homes have blackout shades. Additionally, I prefer cold temperatures with plenty of blankets, as I find wearing several layers restrictive, especially avoiding sleeping in socks, which feels too confining.

7. Waking Up After 8 Hours

When I do wake up, I aim to do so after exactly 8 hours. I avoid oversleeping and detest the idea of sleeping in. I set an alarm most of the time, sometimes opting for a timer instead to control the exact duration of sleep.

Strategies for Bi-Coastal Individuals

Embarking on the journey of maintaining good sleep habits as a bi-coastal individual can feel daunting. Here are a few strategies that might help:

1. Schedule Email and Meeting Times Strategically

Ensure that your work communication times allow for flexibility in different time zones. Setting clear boundaries on when you are available for emails and meetings can help reduce the temptation to engage in work-related activities late at night.

2. Invest in Good Quality Sleep Gear

From comfortable bedding to blackout shades and breathable pajamas, investing in high-quality sleep equipment can contribute to a better quality of life. This will enhance your ability to fall asleep and enjoy uninterrupted rest.

3. Utilize Daily Routines

Establishing a consistent morning and bedtime routine, even when traveling, can help regulate your body’s internal clock. Incorporate activities such as meditation, journaling, or gentle yoga to ensure relaxation and better sleep.

4. Prioritize Mindfulness During Travel

When traveling, try to maintain familiarity with your sleep environment as much as possible. Use noise-cancelling headphones, essential oils, or white noise machines to simulate the conditions you are accustomed to in your home.

Conclusion

Managing sleep habits as a bi-coastal individual requires patience, flexibility, and an understanding of both the challenges and benefits. Whether you’re working in different time zones, dealing with inconsistent wake-up times, or navigating the digital distractions of modern technology, it’s essential to prioritize your sleep. By implementing the strategies outlined above and remaining committed to your sleep goals, you can enhance both your productivity and overall well-being.