Improve your relationships with sleep

Bedtime routines will change your relationship with sleep

Remember when you were a kid and you had a bedtime routine?

The same thing every night.

Remember how you would fall asleep really quickly.

As an adult we generally forget that having a bedtime routine is a wonderful way to end the day and set yourself up for sleep.

Why does a routine work? As humans, we are basically still creatures of nature and habit and do respond to stimuli and habit far more than we give credit.

By creating and keeping a routine that you use each and every night you will be saying to the subconscious parts of the brain it is time for sleep and wide range of chemicals will be released into your system that will kick-start the process of drifting off.

Below is a model bedtime routine that I try to use.

1. Have a set bedtime
2. One hour before this bedtime put your phone in the kitchen to charge, turn off your ipad and television. Do not have any of these things in your bedroom.
3. Only use your bed for sleep and do not ever power nap during the day.
4. Dim the lights an hour before bed mimicking sunset. Make sure every morning you get sun on your face within 30 minutes of waking up.
5. Do bathroom stuff.
6. Get into bed and read a light novel until you feel sleepy.

This works for me, you have to figure out your own routine, but it needs to reduce stimulation of the electronic kind, must be kept to and mimics our natural circadian rhythms.

If you have any problems with sleep why not visit the Sleep Foundations website


How to join the 5am, 6am, 7am or 8am club, or 11am!

 If you want to get up in the morning early, refreshed, and ready to go, you need a good night’s sleep. However, you will also need a waking up routine.

Awaking up routine is just as important as a bedtime routine. Necessarily there is a process of waking up and staying up. Firstly,  have your phone across the room, not next to you, or your alarm clock across the room and not next to you.

So when the alarm goes off, you have to physically get out of bed and walk to the phone/alarm. Next, have a glass of water ready to drink next to the alarm clock or phone.

The longer you are ou Lastly, once you have drunk the glass of water do five press-ups. This will get you awake and keep you awake. Going across the room means you have to step out of bed and walk to the alarm to turn it off.

The further you have to walk, the more likely you are to stay up. Drinking the water hydrates you and will start to kick-start the brain into going from sleep to awake mode. And doing five press-ups will get you active, will get the heart pumping, and will get you thinking that you are awake.

Once you’ve done this, go downstairs or leave the room. Doing this every day will keep you awake. That’s just a brilliant way of staying awake.  

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The Book: Recruitment Hacks is now available on Amazon.   

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Sleep like a caveperson

What you want to do is you want to sleep like a caveman. Why? Because cavemen got to sleep.

Why? They did not have TVs, the internet, and they did not have mobile phones or artificial light.

Meaning they had a natural pattern of sleep that coincided with the going down of the sun. We all need and want to replicate this.

The simplest way to do this is to do these three things. Dim the lights to replicate sunset. If possible get a lumination alarm clock that reproduces sunrise and sunset.

No screen time at least one hour before bed – that’s no mobile phone, no interest, no TV. Have blackout curtains so that the room is entirely dark once the lights are out.

The reason is that as humans, we evolved in a state where as dusk approached, the light dropped, and our bodies release sleep hormones that prepared us for sleep.

In the modern world we have lost this key trigger, however, through taking the steps above you can at least start to fight back and hopefully get a good night’s kip.

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Thank you for reading this Recruitment Hack. You can get a daily Recruitment Hack sent to your inbox by visiting Recruitment Hacks.

The Book: Recruitment Hacks is now available on Amazon.   

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How to get up earlier

 If you want to get up in the morning early, refreshed, and ready to go, you need a good night’s sleep. However, you will also need a waking up routine.

Awaking up routine is just as important as a bedtime routine. Necessarily there is a process of waking up and staying up. Firstly,  have your phone across the room, not next to you, or your alarm clock across the room and not next to you.

So when the alarm goes off, you have to physically get out of bed and walk to the phone/alarm. Next, have a glass of water ready to drink next to the alarm clock or phone.

The longer you are ou Lastly, once you have drunk the glass of water do five press-ups. This will get you awake and keep you awake. Going across the room means you have to step out of bed and walk to the alarm to turn it off.

The further you have to walk, the more likely you are to stay up. Drinking the water hydrates you and will start to kick-start the brain into going from sleep to awake mode. And doing five press-ups will get you active, will get the heart pumping, and will get you thinking that you are awake.

Once you’ve done this, go downstairs or leave the room. Doing this every day will keep you awake. That’s just a brilliant way of staying awake.  

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Thank you for reading this Recruitment Hack. You can get a daily Recruitment Hack sent to your inbox by visiting Recruitment Hacks.

The Book: Recruitment Hacks is now available on Amazon.   

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