By Dr. Rob Bell
We know exercise is important. There are hundreds, if not thousands, of ways to get exercise. We know the importance of food. There are countless ways to maintain a proper diet.
But, sleep is non-negotiable. And there’s only one way to do it.
Sleep is the way the body regulates all of the important systems. Many of our ailments and poor performance can be traced back to poor sleep.
Unfortunately, sleep deprivation is linked to higher levels of depression, increased anxiety, more sickness, increased weight gain, worsened focused, and lower libido. Yuck!
So, here’s the simple way to get outstanding sleep.
First, think about what you do in the morning. Chances are that you have a routine. You probably do the same activities and rituals without even thinking about it.
Sleep needs to be prepared for the same way you prepare for your day - with a routine.
Try this 30-minute nighttime routine to improve your shut-eye:
:35-:30 Set a Bedtime
Why do we give kids a bedtime anyway? It’s because we know the importance of getting to sleep on time. Having a strict bedtime for yourself is the first step to a good night’s sleep. It makes sure we cut off work or the T.V. at a specific time no matter what.
:30 Drink a Can
In this interview, scientist Rob Bent shares that our brain activity shifts before sleep to allow us to jump from wake to sleep. Som is a sleep drink that helps calm your mind before bed to allow for the natural process of falling asleep to take place. Drink one can of Som Sleep 30 minutes before bed, especially if you’re someone whose thoughts run through your mind as soon as your head touches the pillow.
:25-:20 Actually Go To Bed
There was a professional athlete that slept great at home, but poorly on the road. He would just fall asleep in the front of the T.V., but couldn’t replicate this on the road and so he slept horribly.
The key is to arrange your environment so you are planning to actually sleep! Hence, make sure you go to your physical bed as part of your routine. Falling asleep on the couch or your desk is a poor recipe.
:20-:15 Turn it OFF
All day long, we are in a state of distraction and busy-ness. If we are texting, reading news, or firing off tweets while in bed, then we never actually disconnect. When you get in bed, make sure settings are on night shift so the brightness is lowered. Then about 15 minutes before falling asleep, the electronics in your hand must be totally set aside.
:15-:00 Read
Open a book or magazine, but get in the habit of reading for a few minutes. Research shows that reading reduces our stress levels by almost 70% and that it takes just six minutes of reading to relax our mind.
Develop and tweak your own bedtime routine to make sure that you actually create a habit of getting a good night’s sleep.
Dr. Rob Bell is a Mental Toughness Coach based in Indianapolis. He works with professional athletes and executives. He has written six books on Mental Toughness. Learn more at drrobbell.com.