Sleepy course 😴 Day 1
Hey 👋 welcome to Day 1
The biggest risk is you stopping working on your sleep before seeing the results. So, our goal for today is to learn to get back to the course daily and incorporate it into your routine. To do just that let’s set 2 alarms.
- The first alarm is very important. You should set it at least 1,5 hours before sleep. It’ll tell you that you should get back home and/or wind down your activities for the day.
- Set the second alarm at least 30 minutes before sleep. It will tell you to do your course task and prepare for bedtime
You should choose a soothing melody for the alarm. It’s important to associate the course and your evening ritual with something pleasant.
An alarm clock that does not give a second chance ⏰
Sometimes an alarm may sound when you focus on an important task as much as possible. Reflexively he will want to turn it off and continue to do his own thing.
I want to warn you, this is a slippery path - having done this several times, you will lose “respect” for the alarm clock and then you will turn it off already “on the machine” without even thinking.
☝️This is why it is important to take him seriously right away.
And to make it easier to get used to, I have an excellent life hack for you:
Start with the simplest action - after the alarm rings, get out of business for literally 30 seconds. During this time, get up, take a walk, take a few deep breaths and try to think, is it really impossible to postpone what you are doing now until tomorrow? Only honestly 😉
Believe me, it's worth it. You just have to follow my simple tips for these 30 days. And then you will recoup this time by increasing productivity.
How to choose time to go to bed?
It’s better to sleep during the night time since light interferes with your circadian rhythms and melatonin - an important sleep hormone - production.
But being consistent in your routine is equally or even more important for your health and productivity. It’s better to always go to bed at 1 a.m. than to do it at different time each day.
You shouldn’t change everything at once. If your routine is out of order at the moment and you go to sleep well past midnight pick a comfortable time when you are already feeling drowsy and stick to it.
The tasks:
- Pick your going-to-bed time
- Set 2 alarms as suggested above
- Start doing the next day tasks after the second alarm rings
This is important, then in the course there will be a lot tied to these alarms.
The studies:
- The Role of Sleep Hygiene in Promoting Public Health: A Review of Empirical Evidence
- Time of day effects in, and the relationship between, sleep quality and movement.
- Effects of an irregular bedtime schedule on sleep quality, daytime sleepiness, and fatigue among university students in Taiwan
- New perspectives on the role of melatonin in human sleep, circadian rhythms and their regulation