Most people overlook this one. They get up early, work hard all day, and go to sleep late. While that is. Great for your financial wellbeing, it’s not so great for your health. Imagine having all the financial security and independence you could dream of, but not living long enough to enjoy it! That is a bit extreme, but the importance of sleep is second to none if you want to avoid sickness, stay healthy, and feel better. Here are some ways to upgrade your sleep.
Day 1-7 track your sleep and wake times. As well as how you feel when you rise and if you had any trouble getting and staying asleep. We want to see what your average week of sleep looks like and what the quality of sleep is.
Day 7-14, no electronics for 60 minutes prior to bed. We want to wind down and sleep soundly. When we are on devices working or even watching TV, we are in a stimulated state that is more likely to keep up wired and make it hard to go to sleep.
Day 14-21 adjust the time you go to bed or wake up. For most of us, we’ll need to adjust when we go to bed as work and life usually dictate when we rise. However, if your schedule is more flexible, you are welcome to adjust your wake time. The goal here is to buy yourself an extra 30-60minutes of sleep. Eventually, we’ll want to get to a point where we are sleeping 7-8 hours each night. For now, just keep it consistent. If your new bedtime is 10pm, make sure you get to bed at 10pm each night. Keep yourself accountable.
Day 21+, continue this cycle until you are sleeping soundly 7-8 hours each night. If your sleep is anything shy of perfect, seek out ways to improve it. Add things like light stretching to your bedtime routine, adjust the temperature of your room, keep the room dark. Anything you can do to upgrade your sleep, do it each 3-week cycle.
If you need help setting up a plan and/ or staying accountable to your plan, book a No Sweat Intro. You can do that here: