You can do it!
The last two weeks have been rather challenging, and I have had to make some tough decisions. I am so thankful for my life plan that I write every year (with direction from Living Forward). If you have set your life plan, then making hard choices is quite easy. Just ask yourself, if I decide option A, is the result in-line with my goals and objectives that are important to me in my life plan. If not, then go with option B. Simples! That is exactly what I did, and I felt the relief when I made the “eat the frog” phone call.
Last week I was visited by a lady who was keen to brain burgle me (in a nice way) about my morning and evening routines. We had some lunch, and two hours later she had a few pages of notes. One of my goals for March was to have a minimum of seven hours sleep a night, and I have developed a good routine to help me with this. It is working like a dream! (no pun intended!). Here are my sleep hacks.
#1 – Download an app called Prizz
Pzizz is an app designed to help you get in a good power nap or get to sleep. The apps use a combination of a soothing voice with binaural tones to help you get to sleep. I’ve never been one for power naps (I thought that was just for old people!), but on a Sunday afternoon, I have been taking a nap. I usually feel groggy if I have had a nap in the day, but by using Pzizz I wake up feeling ready to go.
What I like about this app is that you never know what programme you are going to listen too, so you don’t get to hear the same thing over and over. It never gets boring.
#2 – Sleepphones
If you are using an app to help you get to sleep, then I would recommend Sleep-Phones. (See video below). Wearing headphones or earbuds in bed in uncomfortable. You need to ideally sleep on your back, which for me, is not really an option. The sleepphones are the most comfortable headphones ever! I even have a different headband that I use for when I go running. The video below shows the ones that attach with a wire, however, I have the Bluetooth version – which works better for me.
#3 – Journalling before bed
I have been journaling for a number of years now. Each night I print my photo of the day (using my Polaroid Zip printer), and then write a minimum of three things that were good about today. I usually end up writing war and peace, but it is all positive stuff – this gets easier with practice. I do not watch any TV or go on the computer at least 1hr before bedtime (unless it’s a Monday, where I watch The Walking Dead! – it would be rude not to!).
#4 – Limit coffee and no alcohol
The easiest way to get better sleep is by controlling what you are eating and drinking. I have not had any alcohol since August and my sleep pattern has dramatically improved. Since January I have also been very good with coffee. I rarely drink coffee after 2pm, and if I do then I can really see the difference with my sleep.
If you want to learn more about getting a better night’s sleep, then I would recommend a book called Sleep Smarter – Shawn Stevenson.
This is a quick read (or listen – if you want to download the audio version). I read this book in May 2016, and the changes that I have implemented have made quite a dramatic difference to my sleep patterns.
That’s it for this week!
See you next time.