For the first time in several weeks, I had a very good weekend.
Nice weather, fun activities, a good coaching session in a coffee shop, good and healthy food with my family, time for me, time for my family.
The only missing part was a good and uninterrupted sleep.
Not that I am insomniac or too worried to fall asleep, it’s just the story of my life since I decided to have kids. It’s my choice and I’m glad to be sleep deprived for good reasons. Because I know tons of people cannot sleep or find rest.
This week, I will share with you some tips to have a good night’s rest.
The kind of sleep you dream of but you rarely get.
You certainly know how important your sleep is for your health, your efficiency.
Sleep can also be tortuous if you have nightmares or troubles to fall asleep. You wait to be exhausted to go to bed, and even if you are, the moment you slip into your bed, your fully awake and your thoughts are driving your brain crazy.
How can you shut off your brain before bedtime?
How can you create an optimal environment for sleep?
1. Put your phone away.
Far far away, with your friend Shrek.
Your phone is the last thing you need to have before going to bed.
I know it’s your alarm clock and your meditation app.
Friendly advice: Buy an alarm clock.
Not a fancy expensive one with the wake-up light, or the last Google or Amazon trap. A very simple one. And put this alarm clock on the opposite side of your room. Yes, you need to get off your bed to turn off your alarm in the morning, so you will definitely wake up and not snooze 5 times.
According to the MIT Technology Review, Americans spend nearly four months of their lives hitting the snooze button.
4 MONTHS! It’s like 8 years of holidays when you get only 2 weeks per year. And 3 years in France (I know, we are lucky people always protesting for more).
So, please, find a way to stop the habit of snoozing every morning.
If you use your phone to meditate before going to bed to help you sleep that’s a great idea.
Find a place in your home to meditate.
Like your living-room, not your bed, your bed is the sacred area of sleep and rest.
No work at the bed. No movies at the bed. Just rest and sleep.
I know, it’s a lot.
I used to spend a lot of time in my bed. Working, sleeping, reading, calling my friend, watching movies, studying.
Now my bed is free of distraction other than calm activities (reading books and writing in my journal).
To be clear, before going to bed, your phone has to be far far away, preferably in your living room or kitchen (not in the bathroom, I know you).
2. Create a bedtime routine.
As I said before, if you do meditation before going to bed, that’s great.
If you don’t, create a simple routine that will help you clear your mind.
It can be reading a book or a magazine you love, journaling (gratitude journal), knitting, taking care of yourself with your beauty bedtime routine, having a warm drink.
Remember when you were a kid or if you have kids. Kids need at least one hour between their last fun activity and the moment they fall asleep. They brush their teeth, read books, turn off the light, discuss their days, sing songs.
As adults, we are the same.
We need to unplug and disconnect to be ready to sleep.
Create a bedtime routine of at least 15 minutes, the best is one hour.
Remember this routine must be free of technology (phone, tablet, computer, TV).
Blue light before bedtime is bad for sleep.
Scientists have been cautioning against using light-emitting devices before bed. Why? The light from our devices is “short-wavelength-enriched,” meaning it has a higher concentration of blue light than natural light—and blue light affects levels of the sleep-inducing hormone melatonin more than any other wavelength. If you want to read more about it, have a look at this article of Scientific American.
3. Set up your wake-up time.
You have your alarm clock close to your bed.
Let’s say your wake-up time is 7.00 AM.
(Don’t forget, we changed time in the US last Sunday and it’s in 3 weeks in France).
There are no real rules about the number of hours you need to sleep to have a good rest. Many people have written books about it. You have your body’s natural clock, it’s called circadian rhythm.
Keep in mind that the key is to have a regular sleep schedule.
What is important is the quality of sleep you get and your mindset before going to bed.
4. Create your bedtime affirmation.
When you go to bed, count the number of hours of sleep.
Decide this number of hours is exactly what you need in order to perform at a peak level tomorrow.
You will energetically spring out your bed tomorrow morning, ready to accomplish your goals and live fully.
Add whatever you want to create the right mindset to have a good night’s rest.
I’m excited to know your bedtime routine and affirmation. You can contact me directly at firstname.lastname@example.org to share with me your own routine and what was working for you!
This week, sleep tight, wake up with a smile, laugh, be grateful for what you have.
Enjoy every moment you share with your loved ones.