How did you sleep this night?
And let’s look at this question from two perspectives:
- How long did you sleep? and
- How well did you sleep?
Today, I will share with you insights and strategies to improve those two aspects of your sleep.
What will be left on your side is to apply them. Which might not be easy (I know) but it’s key.
The good thing, however, is that this application will relate to the activity that most probability you like a lot – your sleep 🙂
So, how long should you sleep?
This question is easy. As long as you need 🙂
An adult needs between 7 to 8 hours of sleep per night. This may vary, but everyone I know and talk about sleep can say more or less how much of sleep they need.
What about you? How many hours of sleep do you need?
Now, here’s the key to the quantity of sleep puzzle.
It is not a challenge to get up at a certain time in the morning. Believe me, it is not.
The real challenge is to be able (i pop over to these guys.e. organize yourself) to go to bed early enough the previous night. So that you get your needed dose of sleep.
I am disciplined to start going to bed at 10pm so that I am well in bed latest at 11pm. This way I can have my seven hours of sleep before I wake up and get up at 6am.
Some people try to make up on weekends for what they cannot sleep during a week. That’s fine if you are sleep deficient. But always favor to set and observe your regular sleep routine as it gives better results in the area of your sleep quality.
Next, how well can you sleep?
In many areas of life, I put quality before quantity. So it is with sleep. I keep my seven hours of sleep, but I also make sure my sleep quality is good.
Here are some strategies that I apply and that can help you as well. Each of them can improve the quality of your sleep by itself. Just imagine the compound effect you can get if you combine them.
- Make your sleep a routine pattern. When you go to sleep and wake up at various times, your body loses its rhythm. It somehow does not know what to expect. So it stays “alert”. When you organize yourself and follow a set timing (like 11pm down and 6 am up), your body will adjust to this rhythm and make most of it to recover.
- Make your bed and bedroom comfortable. Does your mattress, pillow and quilt serve you well. Do you feel comfortable? Do you keep the temperature around 20 degrees Celsius (68 Fahrenheit)? Do you pull your blinds or drapes to keep it dark? If not, it is always good to invest in the “infrastructure” that will support the quality of your sleep.
- Clear your mind. Does it happen that you cannot fall asleep because of the rush of thoughts through your mind? Well, even if you do fall asleep then, the jam in your head continues. No wonder you wake up tired. Even if your body had some rest, your mind did not. Manage your planning, organization and priorities better, so that you keep yourself occupied during a day, and not at night.
- Set your mind properly. Do You Have Problems With Getting Up? is one of most popular posts on my blog. It describes how our sleep is affected by our mindset for what is awaiting us the next morning. Set your mind to the positive side about “tomorrow”, and you will see how different quality of your sleep will be.
- Mind what and when you eat and drink before going to sleep. This is key physical aspect of a good quality sleep. When you eat too much and too late, even if you go to sleep, your digestive system will keep on working, which drains your energy making your battery empty in the morning. My practice is not to eat anything except for some light healthy snacks after 7pm. Mind also those special villains of caffeine and alcohol that, when consumed too late, can devastate your sleep and next day, too.
- Slow down gradually. When preparing to go to sleep, slow down. Make it part of your evening routine. This will be a signal to your body that it is time to prepare for a good sleep. This slowing down can consist of such elements as: dim the lights, switch off screens (TV, computer, phone), do something relaxing, have a bath, read something enjoyable, listen to something enjoyable. Anything that will be a mild wrap up of the day. Then you will be ready to go to bed and fall asleep smoothly.
- Leverage other six sources of your vital energy that you can discover in my ebook Energize Yourself – 7 Sources Of Your Everyday Positive Power. Sleep is just one of them. And they all add up one upon another.
You act quickly. You are more creative. You are more productive. As such, you will easily compensate for the additional time that you probably need to invest in sleeping.
Sleep gives best return on time investment as concerns your energy and productivity.
Therefore, sometimes, the best thing that you can do for yourself is go to sleep 🙂
Make a fabulous, rested day 🙂
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