We exercise. We count calories, carbs, and fat. We pray, meditate, read, and do all the things to make us healthy and well-centered. Do we sleep?
Sleep is as crucial as exercise and diet. The stimulus for adaptation is the workout, but the adaptation—recovery—occurs while we sleep.
Remember: “Opportunity costs”. We all have the same 24 hours. How we spend them is our choice. Sleep should be an important part of our daily routine.
Arnold Schwartzenegger said, “If you are sleeping more than 6 hours, sleep faster.” Six hours might not be enough for some, but many are not even getting that. Ideally, one should be sleeping 7-8 hours a night. Sleep is important. So, don’t neglect it. Optimize sleep to optimize recovery. Take steps to sleep better.
Schedule sleep. You probably didn’t like having a bedtime as a kid, but as an adult it is still a good idea to go to bed at a regular time. (Wake at a regular time, as well.) I like the sleep app on my phone that reminds me that it is time for bed. It can also wake me gently in the morning.
Wake on a regular schedule. Try to avoid hitting the snooze repeatedly in the morning. It can be a bit of an ab workout (kidding), but it is time wasted. Nothing productive comes of the time spent between snooze alarms. Get up and be productive.
Turn of the electronics. There is a temptation to get one last check of social media or play a game or two of Free Cell before retiring. While there is evidence that this can disrupt one’s ability to fall asleep, the bigger concern is that it will likely lead to more time wasted rather than sleeping. There is always one more ‘like’ or comment to share or one more game to be plays. Turn off the electronics at least a half hour before bed and get ready to sleep.
End the day on a positive note. If time permits, journal at the end of the day and reflect on the day’s accomplishments (avoiding too much thought on what needs to be done the next day). Read and reflect on something inspirational. Set your mind on pleasant dreams and thoughts for your sleep. Avoid the nightly news and television programming that will upset your sense of calm at the end of the day. Keep the evening positive.
End the day pleasantly fatigued. Be productive throughout the day. “Leave it all in this room” when it comes to work and relationships. Expend energy exercising and being physically and intellectually active. Feel like you have “earned” a good night’s sleep.
Don’t go to bed angry. Resolve conflicts (as much as possible) before bed. “Do not let the sun go down while you are still angry” (Ephesians 4:26, NIV). Always bookend your day with healthy positive thoughts. Let go of negativity and anxious cares. If life is a bit overwhelming, accept that there is nothing you can do while you sleep, do some deep breathing exercises or something to physically relax you, and sleep.
Avoid alcohol and caffeine. Drink a glass of water or warm milk before bed, but avoid beverages that are going to be disruptive to sleep.
Kiss your loved ones goodnight. Do not neglect to hug and kiss your children and significant other before your retire. Tell them that you love them. There is no better way to enter into a peaceful night’s sleep.
You may not get your 7-8 hours, and six hours may be enough; but don’t sleep too much—especially if “sleep” is staring at the ceiling. If you find you can’t sleep, do something productive—e.g., read. Follow Benjamin Franklin’s advice and be “early to bed and early to rise”.
Be your best today; be better tomorrow.
Carpe momento!