Good sleep is incredibly important for fat loss and muscle growth. Although we constantly neglect sleep in favour of finishing up work, seeing our friends or watching movies, it plays an important role in our health. Here’s my step-by-step guide to train yourself to go to sleep earlier...
STEP 1: THINK OF SLEEP AS AN INVESTMENT
If someone told you that if you did “X” for one or two hours more every day, you would be smarter, more focused, more productive, happier and live longer, wouldn’t you do it? Because that is exactly what sleep does. A little extra sleep has a wealth of benefits to your brain, your mood, and your overall health in every conceivable way.
So think of sleep as an investment to everything that is important in your life and something that deserves to be a priority. By thinking of sleep as the instrumental health and work benefit it has, you will be able to give it the dedication and attention it deserves.
STEP 2: DECIDE YOUR BEDTIME AND WAKE-UP TIME
We need eight to nine hours of sleep every night, so take a look at your wake-up time, and do the math. Decide your bedtime and wake-up time, go to bed and wake up at the same time every day. Don’t wait until you feel sleepy.
STEP 3: SWITCH OFF ALL ELECTRONICS
Using electronic devices late at night is terrible for sleep. Watching TV, using a mobile phone and social networking can make it significantly harder for you to fall and stay asleep. It is recommended that you disconnect all electronics and put away computers and mobile phones so you can ensure a quiet place, free of distractions. You will be able to fall asleep much faster.
STEP 4: CREATE AN ENTICING BEDTIME ROUTINE
Our brains like patterns and rewards and a good bedtime routine can help our brains recognise that it is time to get to sleep and be excited about the prospect. Create a bedtime routine that you enjoy that does not involve electronics — like reading a book, listening to music, meditation, and other activities that you use as a reward for a job well done, and that won’t interfere with sleep.
STEP 5: SET AN ALARM FOR BEDTIME
We set an alarm for waking up, so why not set one for going to sleep? One strategy is to set an alarm clock for bedtime, ideally an hour before actual time to go to bed. This is to encourage you to stop catching up on tasks around your home and to remind you that bedtime is fast approaching. It helps to set an alert on your phone to go off when it’s time to start your bedtime routine.
STEP 6: VISUALISE THINGS THAT MAKE YOU HAPPY
Instead of lying in bed worrying and thinking about stressful things, visualise a dream that makes you feel happy and calm. Picturing and concentrating on things that makes you feel peaceful and relaxed can take your mind away from the thoughts that keep you up at night.
STEP 7: STAY ON A SCHEDULE
Being consistent is the key. Your body has its own regulatory system called the circadian rhythm. This internal clock cues your body to feel alert during the day but sleepy at night. Waking up and going to bed at the same times each day can help your internal clock keep a regular schedule. Once your body adjusts to this schedule, it will be easier to fall asleep and wake up around the same time every day.
