In today’s world, we are pulled away in so many directions from trying to reach our goals and accomplishing them the way we planned from the start. Our performance, health, decision making, body composition, and memory affects us whether we are getting good quality sleep each night. It takes self-discipline and managing ourselves to get good quality sleep each night.
Not only it affects us when we get good quality sleep but our loved ones at home, colleagues, clients or even those who drive on the road when you drive!
Self-discipline is the key to success and winning our battles in life. In the book of James in the New Testament, James says to “a double minded man is unstable in all his ways”. When it comes to being self-disciplined, we cannot be double-minded in wanting to achieve one goal and then steer to another task or goal that is contrary to the main goal that we are trying to achieve.
Arianna Huffington mentioned in her book The Sleep Revolution saying that “no matter the constraints, whether a tiny, crowded apartment or a crowded work schedule, sleep is a fundamental human need that must be respected. It’s one of humanity’s great unifiers.”
For adults, it is recommended to get 7-8 hours of sleep each night. If you are in the middle of a body transformation challenge yourself and you are not getting enough sleep, your results will hinder to see the body that you always wanted to have. Why? the body needs the adequate rest and recovery that you put forth in your workouts, to see body fat shredding, your abs revealing, or those bulging biceps growing from your workout.
So how can we be more self-disciplined when getting to bed earlier at night to achieve 7-8 hours of sleep? I will share here the 5 most successful methods that will help you get to bed each night and feel your best self each day.
1. Have a written planner to put in your scheduled bedtime each night.
I have found that when writing events or scheduled appointments on a handwritten planner that I am able to comply with that schedule than I do doing it on my phone through Google Calendar. This idea of having a written planner really helps when reducing more screen time on electronic devices and I am able to comply with my time management too. A great planner that I recommend investing in is a Life & Apples planner . I recommend getting especially starting the new year on a good note.
2. Turn off electronics 30 minutes before bedtime
This method might be the most difficult to remove with cell phones, television, laptops, computers at night with all the noise we get right before bedtime. These electronic devices tend to get us easily distracted from trying to get good quality sleep. The artificial light in electronic devices inhibits our production of melatonin in our body. Melatonin brings deep sleep while sleeping and can possibly help regulate our metabolism.
3. Supplement with Magnesium Glycinate
In 2005, studies have shown 68% of the American population is deficient in magnesium and that number today has increased from those who are not getting enough magnesium in their diet. Without getting adequate magnesium, you could suffer from insomnia. Adequate Magnesium intake from either natural food consumption or supplementing assists in deeper sleep and more REM (rapid eye movement) which is our bodies ost restorative sleep cycle. Some great sources of Magnesium found in natural foods are spinach, avocado, pumpkin seeds, almonds, salmon and dark chocolate. I recommend getting dark chocolate that 70% or more of cocoa.
4. Write in a gratitude journal
A gratitude journal helps you wind down and reflect on your day. Writing in a journal will keep your mind away from things that we worry about and it’s not necessary to think prior to bedtime.
5. Set your room at a suitable temperature at night
A majority of people sleep better when it’s cool (67 degrees Fahrenheit) while others sleep better a neutral temperature. Discover what temperature at night works best for you while sleeping at night comfortably.
In conclusion, self-discipline will win the day when getting to bed early. Another factor that can help you get 7-8 hours of sleep each night is to have an accountability partner to make sure that you are adhering to your sleep schedule to feel your best.
What are your steps today that you are going to take action in getting better sleep at night?
1. @precisionnutrition, ” Three Tips for Sleep” Precision Nutrition, 28 December 2018, https://www.instagram.com/p/Br87-xIHzAv/, Accessed 2 Jan. 2019
2. Huffington, Arianna. The Sleep Revolution. Random House USA, 2017.
3. King DR, Mainous AG, et al. Dietary magnesium and C-reactive protein levels. J Amer Col Nutrition 2005;24:166-171.
4. The Holy Bible: Containing the Old and New Testaments: Authorized King James Version. Church of Jesus Christ of Latter-Day Saints, 1968. James 1:8
5. Thomas, RD, LD, Britini. “Magnesium Benefits & Sources | Nutritional Weight & Wellness.” Nutritional Weight and Wellness, 1 June 2018, www.weightandwellness.com/resources/articles-and-videos/benefits-magnesium/.