Regular, consistent sleep. What affects decision making, prioritizing, organizing your days at work/at home more than anything? Regular(ish) go-to-bed times and regular(ish) wake up times.
“Regular” does not mean that there is some “normal” time; it means you decide what your “normal, regular” time is.
I used to focus simply on 8 hours of sleep. I didn’t notice what time I went to bed or to sleep. I also did not get up at the same time each day. Within an hour or so, but not regular.
Find Your “Why”
Having regular times for sleep and wake times has made a noticeable difference in my clarity, sharpness, focus, decision making, patience, and energy.
It’s one less thing to figure out, too; I’d have to do the math every night to make sure I got the 8 hours (it’s a patience and grounding thing).
Ah, but you might be saying “It’s so hard to pull away from…. studying, videos, games.” Or your internal clock prefers late nights and later morning wake up.
Find your “Why” as Simon Sinek reminds us.
What difference would waking up feeling rested every day instead of some days? What difference would it make in your life/work if you showed up to your office about the same time each day, ready to roll? What difference would it make to your family at the end of the day? Stop and answer those questions.
Improve Your Focus, Thinking, Decision Making
Tuck.com -a website all about sleep – says it provides: “Evidence-based sleep health information, news, and unbiased product reviews.” I’ve read the site’s articles and I hope one of these three points from the site will help you discover why this is important to you.
Cognitive Abilities “One 2017 study followed undergraduate interior design students who wore actigraphy wristbands, monitoring their sleep schedules, before giving them cognitive assessments. The more irregular their sleep schedule, the worse their cognitive abilities declines during the week. These findings have been confirmed by others, suggesting that the regularity of sleep is just as important as the amount.”
Creative Abilities “Good sleep simply helps you think better. Many people, including Einstein, Dali, and more recently, Google’s Larry Page, say they got their best ideas while they slept. A healthy amount of REM dream sleep stimulates your creative thinking, explaining why you wake up with novel solutions to tough problems or with a brilliant new idea after a dream-filled sleep.”
For Your Children …. with You as a Role Model Tuck.com states: “The guide shares common sleep challenges for young children, school age children, and teens, along with helpful tips and resources for making the most of sleep at each stage. You can also learn about creating a healthy sleep environment for your child…[more at this link]. ”
So with all of this, from me …
- Start with small steps. 15 minutes earlier to bed, not 1, 2, 3 hours.
- Figure out a way to wind down an hour or two before your “goal” bedtime.
- Look at everyone else’s near-bedtime routine; can you use someone else’s activity to trigger you to start winding down, too.
- Figure out what time you want to get up in the morning – or need to – and count 7-8 hours backwards for your own normal/regular bedtime (for adults).
- Figure out why it’s important.
PS If you want to get to sleep earlier and need to organize evenings or “life” to be able to wind down, not have so much going on in your mind, check in with me. Use the contact me for a no charge introductory call. Look for “Ready for change,” and if you are, give me a shout to explore what might be possible. Thanks!