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Something that causes so many of you to stumble is your bedtime routine. By stumble, I mean that you’re unable to resist temptations, stick to your plans and follow through on your goals. From saving money to meditating, you fail over and over again because of what really is the same reason. Whether you call it being weak-willed, tired, or the things you meant to do just slipping your mind, many excuses can all be tracked to staying up late. You’re not going to bed on time and it’s getting you into trouble the next day. That’s why I’m going to suggest a 7-day sleep challenge.

When you don’t get enough sleep, you’re tired, have less impulse control and is more vulnerable to instant gratification. Yet, there are many people who when I tell them they’ll do better with their goals and have more self-control if they go to bed on time, insist they can’t get to bed on time.

The nature of habits is that you want to keep doing what you’re used to or what feels good to you. Staying up late to watch Jimmy Fallon or YouTube videos is a habit you’ve fallen into, but at least for 7 days, you can break it.

The 7-day sleep challenge

So I want to challenge you to get a good night’s sleep for a week with the 7-Day Sleep Challenge. I KNOW that at least 90% of you will do better at your goals when you’re rested.

Then, once your brain (memory) knows how much rest impacts your self-control, it’s my hope that you will inch closer and closer to an earlier bedtime, permanently. So, rather than trying to convince you how sleep will help you to be more successful, I want you to experience it, then you’ll know.

How to do the challenge

For a week, don’t watch TV past 8 pm and go to bed early enough to give yourself a full night’s rest. Try the bedtime routine that’s most helpful to your situation.

  • If you’re creative at night and don’t want to miss out. Write down all your ideas and work on them early in the morning. For this challenge week, you may want to just write down your ideas.
  • Ditto for to-do lists and work-related ideas. Write them down.
  • Your issue is that you’re stressed and need to relax. Read, listen to music, light candles and turn off all lights 2 hours before bed. Also, do a beauty and skin-care routine.
  • If you’re scattered, feel lonely and disconnected. Journal those thoughts and describe what a more chilled connected life would look like.
  • If your issue is that you’re wired AF and can’t fall asleep. Take melatonin or Sominex for the first two nights. Walk as soon as you get up the next day and avoid coffee and other stimulants.

More serious sleep problems

Check out these better sleep practices for more ideas to address other sleep issues. If you have more serious sleep problems, especially if it’s medical-related, unfortunately, the challenge may not work for you. A week is just not enough time to turn serious sleep disorders around, but for the rest of you who simply CHOOSE to go to bed later, I pretty much guarantee you’ll perform better after a series of restful nights.

 


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Written by

Christine Angelica

Christine is a lifestyle coach who believes the way we live affects everything we do, especially our motivation. She's also a mindful living educator living in Los Angeles, California.