Better quality sleep can translate to a better quality life. I bet you already know that. I know too. And for the longest time have been wanting to improve my sleep habits in vain. Until finally, I decided to look at the issue squarely and see exactly why I was failing.
I realized that while "I wanted" to improve my sleep habits, I wasn't really doing anything concrete about it. So it remained just that, "a casual desire".
Throwing light on this attitude made me question myself, as to what I was doing to improve my sleep ( if that's what I really wanted ) and what was coming in the way?
Asking myself this question opened a Pandora's box of reasons. I realized that a lot of my daily habits were counterproductive to my goal. The ones I unearthed were:
A. Using Gadgets way past 8 pm :
I was answering every message / call way into the night. Like somebody's life depended on my responses.
Took video calls with family after 9 pm every day
Was watching TV with my daughter ( her favourite program ) late in the evening
Was setting alarm on my phone for the next morning which invariably had me checking messages just before sleeping. And keeping the phone right next to the bed wasn't helpful either
I realized all of the gadget use was keeping my mind stimulated and was interfering with restful sleep.
B. No standard sleep routine
While theoretically I knew a lot about how having a consistent sleep routine can help with sleep quality, I wasn't practically applying any of it.
Now that I had nailed exactly what was coming in the way, I decided to take action.
This is what I did :
A. Set the intention to stay away from Gadgets post 8 pm. This meant :
Wrapping up work on laptop/computer/phone & sending out important messages sooner rather than later
Rescheduling the family video call to an earlier time in the day
Retraining my daughter and creating healthier habits as a replacement to watching TV late in the evening
Investing in a table clock so I won't have to look at the phone for keeping the alarm or have the phone near my bed
B. Established a simple, easy to stick to winding down / sleep routine :
I decided to go with brush, shower and read. A cue to sleep my brain would pick.
The books I choose to read at night are usually Classic literature. I find this genre mentally relaxing.
C. Tried to apply a framework I recently came across. You can check it out here :
Do you want it Simple ? Or easy?
What I like about this framework is the logical understanding of the goal and where it falls in the 4 quadrant model, that can help you understand how much effort is required on your part.
By this model, my sleep goal fell in the “Simple, not easy” quadrant to begin. However, if I orchestrated my action steps to fit in with my lifestyle then I could perhaps move it to the “Simple, Easy” quadrant.
The Challenges :
Training the family members was definitely a challenge.
I did have to face the wrath of this 8 year old who claims she gets time to watch TV only in the night, as she has to play all day in the morning.
But continued enforcement of the rule has turned her around. So it's now a chapter from Harry Potter over an episode of "Inbestigators".
The Results:
I am enjoying staying away from gadgets after 8 pm. I can intentionally connect with family, friends, indulge in hobbies & all of this helps prepare my mind for winding down. I have noticed I am now falling asleep sooner & am feeling more rested the next day.
Task for you :
Reflect on some of your own goals. Maybe not sleep related. Things you have been wanting. The daily walk, or reading, or exercise, or meditation. Do you find yourself being inconsistent / stuck / not seeing progress ? If yes, then I want you to ask yourself,
A. What am I doing about it ?
B. What's coming in the way ?
C. Where does the goal fall in the 4 quadrant framework?
Figure these out & go nail that goal!