10 days to Thrive – bed time – Day FOUR
Our 10 days to thrive challenge – Bedtime
Are you a bedtime procrastinator?
Do you fight with yourself to go to bed, and then struggle to get up in the morning?
Bedtime procrastination is failing to go to bed at the intended time. Easy peasy right? Yes how many times have you not gone to bed when you said you would even though there was no outside influence or circumstances stopping you from doing so (only yourself)? Bedtime procrastination is unique because usually people will procrastinate to put off something they find undesirable, sleep is not undesirable. We enjoy it, we feel better after a good sleep.
It is not so much not wanting to sleep, but rather, not wanting to stop what you are doing. You lose track of time looking at your smart phone, tablet, watching TV, or even doing chores, even though you will regret it in the morning. I think it’s because as children we thought being sent to bed meant we were going to miss out on something. Yet as adults we still rebel against being told what to do!
Sleep is very important for your body to recharge and heal itself. People actually sleep better when they are well rested rather than when over tired. Ever been so tired and yet frustratingly can’t get to sleep? If you’re looking for the ideal time to turn the lights off, it’s 10.30pm. This comes form Traditional Chinese Medicine. Every meridian system which is connected to an internal organ has a two our window of focus time. 7am – 9am is stomach meridian time (which is when we “should” generally eat our breakfast). 11pm to 1am is our Triple Warmer focus time – which is connected to our Thyroid and Adrenals. If you have ever experienced a “second wind” – you start to feel more energy late at night – that’s what we want to avoid. Going to bed before 11am, so 10.30, will give your body the best opportunity to recharge and restore its energy.
Your happiness throughout the day and your energy levels are all related to the amount of sleep you get. Most adults need between 7 to 9 hours per night. Women actually need 1 hour extra than men.
Tips to get to bed on time Set yourself a time for bed to regulate your body clock
- Finish up on the internet at least an hour before bed
- Don’t wait until you feel tired and sleepy
- Have a bedtime routine (wind down to sleep time)
- Avoid alcohol and heavy food late in the evening
- Avoid over stimulating the brain with electronic screens (no phones in bed)
- If you can’t sleep, get up and leave the room then try again
- Daily exercise helps promote a better night’s sleep
- Make sure your bed and pillows are comfortable but supportive
Today’s challenge – maybe you’re not a bedtime procrastinator, but there’s something else you procrastinate over. Make a commitment to yourself to go to bed early – make it a lovely ritual tonight. Treat yourself to looking after you.