Sleep Well

Below is a list of good tips for your best sleep ever!  Choose two that are not already incorporated into your habits and implement them over the next few weeks.  

  1. Set a consistent sleep and wake time. When we go to sleep and wake up at the same (or close to the same) time every day, our body is able to maintain its internal clock, or circadian rhythm.  This makes it easier for us to fall asleep and wake up unassisted. 
  2. Seek the morning light & the evening sunset. This is another sleep/wake habit that I practice regularly.  The morning light coaxes your system awake.  Walk outside within minutes of getting out of bed and you will find your mood and energy for the day lifts easily.  When you watch the sunset, your body processes that sleep time is near. 
  3. Skip the blue light at least two hours before bed. Blue light blocks melatonin, the hormone that helps us fall asleep. This is by far the hardest one to stick to for me.  With the presence of our phones and laptops in life, it’s hard to stay away from blue light for two hours before bed.  But if we do, we sleep better and have a better shot at getting enough REM and deep sleep, which are key for learning and recovery.
  4. Skip the late-night snacks - Intermittent Fasting taught me about how much better I sleep when I don’t have food in my stomach that needs to digest.  If we make our last intake at least three hours before going to bed, our heart rate lowers quicker, and we get a deeper night's sleep.
  5. Skip the alcohol. There are so many reasons to limit or completely skip alcohol but My Oura ring (best sleep tracking device ever!) has taught me what alcohol does to our sleep cycle.  When we drink, our heart rate lowers later in the night, preventing us from getting enough Deep and REM sleep.  We may feel like we fall asleep faster or even “pass out” but the sleep in this state is not restful and can even promote anxiety. 
  6. Set the thermostat to 65, it’s the ideal temperature for a good night’s sleep! 
  7. Skip the snooze button, or the alarm altogether. I have always hated the alarm clock and the sleep that we get after we hit the snooze button isn’t quality sleep.  Since college, I have left my curtains or shades slightly open so that the morning sunlight will come through and gently wake me. Only if there is a plane to catch at an ungodly hour, do I set an alarm.

TASK: Write a Journal Entry discussing the two things you want to incorporate into your daily habits.