Friday, February 04, 2011
The Better Sleep Challenge- Week 3 Day 4
Stay on task: You'll fall asleep easier and sleep in longer if you prepare for the day ahead on the night before. Don't put off these tasks until late at night or else you won't be able to stick to your new bedtime.
Being accountable to something written on paper compels me to act. It may be true that thinking before you act is a virtue. But too much thinking leads to very little action. And action is everything when it comes to reaching meaningful goals and leading a meaningful life.
We’re stressed when we procrastinate. But then we also procrastinate when we’re stressed.
Stick with your bedtime and waking routine. You may feel too awake to go to bed earlier or a little tired when your alarm goes off, but stick with the routine every day this week, even on the weekends. It may take a few days or weeks to establish your new rhythm, but consistently will help.
It's much better to start the day by letting your body catch up to sleep-cycle cues that it collects. By coming out of "sleep" mode more naturally, you help your body get off to a more relaxing start to a more energized day.
Here are some ideas for how to set your body clock to "awake" without the shock of sudden activity that rattles the stress system:
1. Wake up to music rather than an alarm.
2. Don't get up right away. While breathing deeply, loosen up and stretch your limbs out, from your fingers to your toes. Pretend you're a cat waking up from a nap.
3. Think of the most positive thing you'll be doing that day.
4. Get out of bed slowly. Ease into it.
5. Turn on more and more lights as you go through your routine, until every light you see is on.
6. If weather permits, step outside for a minute. Sunshine is one of the strongest ways to tell your body to wake up.
7. Do 3-5 minutes of easy activity. Emphasis on easy.
8. Eat breakfast! Foods low in fat and high in protein, fiber and carbs provide energy that lasts a long time. Try yogurt, fruit, whole wheat breads, and skim milk.
A key is not to oversleep or use the snooze button. It may be tough at first, but getting up at the same time every morning makes it easier to set a sleep cycle that won't make you feel tired in the middle of the day.
Each week this Sleep Challenge is helping me to fall a sleep easier and I'm sleeping much longer now and boy do I need it! Also with keeping up with week 1 and 2 Challenge.