I gave a talk last month on Healthy Hack Tips. The tips I shared, were pulled out of my toolbox of practice like a magician pulls a rabbit out of a hat. Sleep was second on my list as an actionable item for each Beauty to re-consider as a tangible part of her self-care routine.
Sleep deprivation is romanticized in our culture. Like you, I have participated in this culture of sleep deficiency. I was the poster child for team no-sleep. In my investment banking days, I coined the phrase “Sleep is for Suckers.” I have laid to rest that way of thinking. My nightly goal is to win at sleep. It’s no longer a badge of honor to be sleep deprived.
The Caffeine Conundrum
It’s time to reset your alarm to prioritize good sleep over caffeine. Percolate on this — sleep and exercise are important factors for good cognitive health. Good sleep improves the brain’s performance and aids in the aging process. Sleep cleans the brain’s cache, improves memory and bolsters creativity.
For example, if your morning coffee receipt is greater than the hours you’ve slept last night, you are adding wealth value to the coffee company and subtracting health value from your existence by your sleepy ways.
Sleep is selfish, natural & healthy. A good night’s sleep is one of the best ways to be selfless to your body.
Sleepy Brain Teaser
Sleep sweeps the brain of stuff and spruces up your marbles to stockpile new material.
Sweetie, let’s see if your brain is awake reading this story. Choose the one common word to associate to each word on the following list.
How did you do Sweetheart with this sleepy brain teaser? I bet you were distracted by that nagging Sweet Tooth.
Sleep Intelligence for Improved Sleep
I am intentional about how much sleep I get each night in order to wake up energized. For instance, if I need to get up at 5am, I’ll target a 9pm bedtime. My optimal sleep duration is around 8 hours each night. This number is different for each of us. One way to measure this for yourself is to observe your sleep patterns over a 30-day period. Track the days you wake-up refreshed and lifted by calculating the quantity of optimal hours slept by the number of optimal nights slept. Use that number as your baseline — your sleep standard.
Record your sleep habits over the next 30, 60 or 90 days. Healthy sleeping habits makes for happy days.
Consider the following strategies to start a sleep revolution in your life.
12 sleep Strategies for an Improved Life
Start Slow. Plan for an extra 20 minutes of sleep each night and build from there.
- Start Slow. Plan for an extra 20 minutes of sleep each night and build from there.
- Sleep Smart. Wake-up and bed down the same time each night.
- Power down. Climb into bed 90 minutes before your sleep time. (Adjust the suggested minutes based on your social media/internet consumption.)
- Set your alarm an hour before you need to wake up. There is something so delicious about snoozing.
- Blinded by the light. Blue light disrupts sleep at night. Filter blue light out with a screen protector or with an application for your device.
- Sound off. Silence your hand held devices before bedtime. If you need to allow important communication to sound through use an application for your device or the device settings.
- Get a few Z’s. Power nap to power through your day. Nap for 20 or 90 minute increments between 1pm-3pm.
- Partner-up. There is something darkly poetic about yawning in unison with a person or your pet dog.
- No. No. No. Nix Java Joe after 12 noon. The aim is to build up sufficient sleep pressure to fall asleep quickly at bedtime.
- Be extreme. Wake-up at 4am each morning with planned activities to accomplish for 30 days to trigger new sleeping habits.
- Sheet music. Your bedding should excite your senses and create a harmony between your body & soul. Take note and level up.
- Sleep is served. With Happy Endings.
Until the next time – I adore you for reading my blog,