During my new member assessments I always ask the question, "Do you get enough sleep?"
10 out of 6 times the answer is no.
We all know the cognitive and physical benefits of sleep so I won't lecture you with that. Instead, I want to share a routine that has helped me get more sleep AND increase the quality of that precious sleep.
Use the "Sleep Cycle" app
Sleep cycle analyzes your sleep by listening to your breathing while you sleep. In addition, it is an alarm clock with a MUCH more pleasant tone than the stock iPhone options.
Why I love it: When you turn the alarm off in the morning - BOOM - you're hit with your sleep data graph (pictured). Bringing awareness and data to the issue consistently is a great first step to making any change.
Unwind the Body and Mind
Trouble Falling Asleep?
Take deep breaths. Don't worry about holding your breath or exhaling for a certain amount of seconds - just breathe deep in and out. As you breathe try a mantra - mine is "inhale positivity, exhale negativity". It works really well for me. I can't recall the last time this took me more than 1 minute to fall asleep using this technique.
Supplementation: Zinc and Magnesium (ZMA).
If you've told yourself you need and want to get more sleep, use this to guide your actions to match your ambition.