Looking For Better Sleep? Be 6 After 9!

Last week I had trouble falling asleep and realized it was because my brain was so "wired" before I went to bed.

I was frantically trying to finish 2 major projects--the website update and passing tests to renew my personal training certification.

As tired as I was when I went to bed, my brain was still in overdrive.

A startling 86,000,000 people don't get enough sleep for optimal health.

A colleague of mine recently made a brilliant observation:

We know that sound sleep requires good "sleep hygiene, " including having a bedtime routine that settles us down for sleep.

We do that with our kids. Why don't we do that for ourselves?

Brett wrote,

"Think about what 'bedtime' means for a 6-year-old.

• Take a warm bath

• Read

• Groom (brush teeth, hair, etc.)

• Step away from technology

• Turn the lights down

• Say your prayers

• Calm down

• Cuddle

Every night, same time, same routine.

We’d do this with my daughter when she was young.

Then we’d calmly and quietly tuck her into bed.

Once her door was gingerly shut though…

Party time!

• Have a nightcap!

• Watch some intensity and violence on TV!

• Check emails to figure out the problems, shortcomings, and urgent needs from our professional life!

• Scroll social media to watch or participate in a good war of words!

• Head to bed when our show is over, or maybe squeeze in one more episode.

Why couldn’t we sleep?

Imagine if our ritual with my daughter was:

'Madison, it’s time for bed after this, or the next show is over. Make sure to put a narcotic in your system your brain and body have to work to metabolize, then fire up your fight or flight system by seeing what’s wrong in the world.'

That would be insane.

Why?

…because she wouldn’t sleep."

With so little free time, I catch myself staying up later on weekends because I think I need more "down time" ......but I still have to get up at the same time....

I did learn one powerful lesson--don't watch Reacher before bed!

Weeknights, I'm trying to clear out my inbox until bedtime. Then I'm hustling to get my clothes laid out and my breakfast made for the next morning while stressing over what tomorrow will bring and what might I have forgotten...?

A better routine might include some gratitude time, shutting my computer earlier, setting a "power down" time for myself, and, of course, cuddling with Charlie.

Consider how you spend the hour before you go to bed. Would you recommend that same ritual to a 6-year-old?

Research is always exploring ways to better get to sleep and stay asleep--and it usually boils down to “Be six years old after nine o’clock.”