The Conquer Yourself Project

#026 3 Simple Steps to Sleep Better

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3 SIMPLE IDEAS FOR BETTER SLEEP

1. Close Your Mouth

  • Stop eating/snacking after a certain time
  • No caffeine 10 hours before bedtime
  • No food/snacks 2 hours before bedtime
  • No liquids 2 hours before bedtime

    • 2. Set the Alarm

    • Mine is 8pm… 2 hours before bedtime
    • It’s a trigger in your mind to shift gears from whatever it is you’re doing to get ready for bed.
    • It begins a routine created to settle your down for a good night’s sleep

      • 3. Digital Curfew

      • Shut down all the electronics
      • TV, smart phone, iPad
      • What are you missing? Probably nothing!
        • Read a book. Listen to a podcast. Settle into an evening routine
      • 2 hours minimum before bed

        • The Key is Consistency

        • You don’t do this for a few nights and quit if things don’t work.
        • Give it 2 weeks minimum… every night.
        • Same Closed Mouth. Same Evening Alarm. Same Digital Curfew.
        • Monitor your sleep - Make a simple chart
        • Check off all 3 each night.
          • Record your “lights out” time. Record when you wake up. Record how much sleep you got. Record how you felt every morning “Great” - “OK” - “Not So Good"

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          The Conquer Yourself ProjectBy Bill McConnell