Hi, and happy Friday!
Today's newsletter is a little different than the usual essay. I am giving some practical tips on how to deal with a very specific issue. If you're curious about what goes on in coaching sessions, it's usually much more big picture, but it's also sometimes very granular like this!
Many of the people I work with are busy, successful -- overachievers, if you will. They run businesses, they have high-powered jobs, and many of them are raising children at the same time. Sometimes, when you’re running on all those cylinders, it’s hard to turn off at night. Or — and this is the case with me — It’s relatively easy to turn off, but there’s often a wake-up that’s hard to fall back asleep.
Most of us know the science of sleep, or at least the basics: It’s important for mental and physical health. In my own experience, especially when my babies were tiny, I'd emotionally fall apart after a night of no sleep. And we all know that sleep torture is one of the worst forms of punishment.
To that end, I’ve developed a formula that helps me (and many friends and clients!) fall back asleep when they need to.
Before I share it, I want to say: I don't see this as magic or revolutionary, even. It’s just a list of things you might go through to reach your goal. But the magic / revolutionary part about it is the idea that there is a clear path to a goal. You'll get there way more easily if you can fully wrap your head around that.
All that being said, let’s go!
For starters:
- Sleep with your phone somewhere far away from you — across the room or in another room is ideal.
- No screens for at least an hour before bed.
- Make the room as cold and dark as possible (I told you, not revolutionary!)
Next, what to do when you wake up in the night:
- Don’t look at your phone :)
- The Calm app’s sleep stories are my favorite (I love the Harry Styles and Matthew McConaughey ones.)
- Write down ideas/worries in a notebook next to your bed (instead of picking up a phone or computer to write notes.)
- Count backwards from 400
- If all else fails, take a hot shower and get right back in bed.
What do you think? Do you like this type of practical advice? Let me know, and in the meantime … sweet dreams.
