😴 HOW TO ACTUALLY IMPROVE SLEEP 😴
Get more sleep + Get better sleep. These are admirable goals and we’ve covered and will continue to cover the importance of sleep for reaching our goals, but if we focus too hard on these things as the outcome we will often find ourselves spinning our wheels.
I’ve noticed that when I think a lot about trying to sleep longer or deeper I end up stressing myself out and then I just lay in bed feeling anxious about all of the sleep I’m missing out on😂 Sort of defeats the purpose
👉🏼 Rather than focusing on getting more sleep or getting better sleep, focus on the DAILY ACTIONS that will give us the best chance of having more sleep and higher quality. Let longer + deeper sleep be a byproduct of your BEHAVIORS instead of something you achieve through intense focus and concerted effort.
Everyone is different and will find what works best for them. But some helpful places to start are…
▪️KEEP A REGULAR SCHEDULE - the body loves regularity. Keeping a consistent schedule ques the body when it's time to wind down. Pick 3-5 things that you do every single night without fail that can start to be signals to the brain that it's time to rest.
▫️LIMIT LIGHT EXPOSURE - dim the lights, limit electronics, blue light glasses, etc.
▪️LIMIT CAFFEINE AND ALCOHOL INTAKE - try to limit caffeine within 8 hours of bedtime. If you go to bed at 10 try to have your last cup of coffee at 2.
▫️DARKNESS IS YOUR ALLY - Keep your room dark Bane 🥷 Invest in black out curtains.
▪️JOURNAL PRACTICE - Daily mind dump + gratefulness practices
▫️COLD - We sleep significantly better in a cooler room. Studies show that cooler than 70 degrees is optimal.
▪️GET OUTDOORS THROUGHOUT THE DAY - Soak up the sun
▫️WHITE NOISE - A fan or ambient noise is soothing to our systems.
▪️EVENING STRETCHING - Naturally brings your body into a state of calm.
▫️EXERCISE DAILY - Lift, move, dance it out