A good night's rest can make or break your day, but more than that, the quality of your sleep affects your overall health and wellbeing. Here are three questions to help you reflect on the quality of your sleep, and make a few adjustments if you need to.
1. SPACE: Does my sleeping space inspire rest and calm?
the quality and state of your beddings, pillows, and mattress
the air quality and airflow in your bedroom
whether or not you have blinds or curtains that allow you to sleep sufficient hours before being woken up by the light
whether or not your sleeping space is used primarily for rest and calming activities (or if there are too many competing activities (like work), that mean your brain does not get signals of rest or calm in the space)
2. CAFFEINE & SUGAR: Am I aware of my caffeine or sugar limits relating to good sleep?
This takes a bit of experimentation if you are not yet keenly aware of the effects of caffeine or sugar on your ability to fall asleep. Are there nights when you have trouble sleeping or slowing down your brain?
In my own experience, I've had nights when my brain seems so uncharacteristically fired up and full of ideas so late in the night. My body would be lying still and feeling ready to sleep, while my brain would go through to-do lists, expound on ideas I had earlier in the day, flip through memories, or plan the next day. After a lot of self-observation, I know now that when this happens I can blame it on the coffee I had after 4 pm.
Take time to understand what your limits are for caffeine and sugar.
For example, for coffee drinkers - how many cups can you have before your sleep is affected? How late can you have your last cup so that you won't be lying in bed with your mind racing?
I remind myself now: there's always decaf!
3. SIGNALS & TRANSITION TIME: Do I allow myself to transition into a state of rest, with signals - such as turning down bright lights or setting aside screens a few hours before bedtime?
Sleep does not always come quickly. Help your body transition into state of rest at the end of the day by:
turning down the lights - choose warmer and softer lights before sleep
automate night mode on your screens - your phone can automatically shift to a warmer screen light if you change the settings
set limits on certain apps that tend to keep you scrolling (you can set screen time limits so only certain apps are available at a specific time)
play calming music or light a calming scented candle
It is worth building habits that help you sleep and rest well. Let me know if any of these tips help you!
Go a step further and talk to your coach or a trusted friend about improving the quality of your rest and sleep.
If you are looking for someone to speak to, book a complimentary coaching session with me! Complimentary sessions are absolutely free.
Through coaching, I help leaders navigate and overcome obstacles with clarity and confidence.
You deserve a coach in your corner.
Subscribe to my newsletter for simple and practical tools to help you thrive.