Everyone has a cup in their brains that gets refilled each night with focus fuel. This fuel is what helps us make healthy food decisions, have patience with our children, and think critically. Poor quality of sleep dramatically impacts our refuel at night.
Here are 3 things you can do today to improve your quality of sleep tonight:
- No caffeine after 3pm.
- Write down your to-do list for the next day before you go to bed.
- No electronics in your bedroom.
Skip the Extra Cup of Coffee After 3PM
Studies show that caffeine stays in your body for up to six hours after consumption. And we all know what caffeine does to our bodies, it revs everything up. Do yourself and your focus fuel cup a favor and skip the extra cup of Joe and enjoy better sleep at night.
Write Down Your To-Do List the Night Before
It's no fun to have racing thoughts once your head hits the pillow. All you want is to drift off and get as much rest as possible, but your mind won't stop. From what to bake for your son's class, to remembering to sign the soccer form for your daughter. Our to-dos flood our minds the moment we lay down.
In order to combat that, write what you have to get done the next day down on paper before you even enter your bedroom.
That way your mind doesn't have to keep reminding you, because you have it written down.
Keep Your Phone Out of The Bedroom
We all get in the bad habit of scrolling social media before we fall asleep. Not only does the blue light (even when you have night mode on) disrupt your circadian rhythm, the content stimulates your brain and keeps it firing on all cylinders.
This is the opposite of what you want when you're ready to hit the hay.
Not to mention the moments that are stolen between you and your partner.
Currently we are starting our 30-Day Mental Cleanse Challenge and the first healthy habit that we are reintroducing is reading a paper book before bed.
If you don't believe me, that your phone usage before bed is hindering your mental and emotional health, I challenge you to go seven days straight without using your phone before bed and see how much better you feel.
The Wrap Up
Remember, the only chance you get get refill your focus fuel cup is when you sleep. This focus fuel allows us to have patience with our loved ones, have better focus and get more done, and make better decisions through out the day.
Let's start improving our sleep today by implementing these three things today.