Over the last 28 days, I have finally figured out my sleep routine: waking up at 3:30am Monday to Friday to get to my workout by 4:10am. It might sound a little intense to some, but I wanted to see what it would do for my productivity and well-being. Here’s what I’ve learned from this experiment specifically to do with sleep.
First off, consistency really is key with sleep. I had to commit to an early bedtime—like, 8:30pm. It was tough at first, but once I got into the groove, getting INTO the bed became pretty easy. The earlier wake-up was a lot smoother when my body knew what to expect. Some days though, I’m not getting home from work until 9pm but that hasn’t stopped me from getting to my workouts because my reason why is greater than the extra hour sleep in, and well, work needed me at that time (and that’s okay, because it doesn’t happen too often).
I also realized that the quality of sleep matters as much as the quantity. Sure, getting those 7-8 hours is ideal, but I found that even on nights when I didn’t quite hit that mark, I felt great when my sleep was deep and uninterrupted for 6 hours. I have learned that temperature makes a difference for me too.
Another thing I quickly learned is that having a wind-down routine is a must. No more screen time before bed—I switched to light conversation with my partner, and turning off my side table light. This helped signal to my brain that it was time to sleep, making it easier to put down my phone.
Diet and hydration play a role too. I cut off caffeine early in the day and avoid heavy meals before bed. Now that I’m not exercising at night time anymore (including Friday nights moving forward!) I’m not eating so close to bed time. And as much as I love staying hydrated, I realized that drinking too much water before bed (also done Friday nights during my late workout) just led to midnight bathroom trips, which weren’t exactly helpful for my sleep. It’s interesting how these things that seem like little details actually make up the much bigger picture.
Naps turned out to be a lifesaver. I was hesitant at first because I didn’t want to mess with my nighttime sleep, and I was worried it would ‘be lazy’. However, giving myself permission to sleep in the afternoon as if it’s a part of my work (I know it’s not WORK, but it contributes), gives me just the energy boost I need to power through the rest of the day, especially on those evenings where I go back to work physically, and need to bring high energy to my classes I’m coaching. I used to feel guilty if I took an hour to sleep but then realized that guilt didn’t help. Realizing that the naps CAN be a healthy part of my routine, things changed. Waking up at 3:30am and powering through the day until 9pm wouldn’t give me the energy to make healthy choices, so having that down time really contributes to the quality of my choices.
Speaking of making quality choices… Another thing that stood out was how much sleep affects my mental and physical health. When I skipped workouts or felt stressed, my sleep took a hit. When I skipped sleep and workouts, my nutrition took a hit. Keeping up with exercise and doing some mindfulness stuff, like meditation, really help to keep my sleep on track, my stress managed, and my decisions much more clear.
I realized too that waking up early isn’t just about willpower; it’s about finding purpose in those quiet hours. I get some of my best thinking and planning done before the world wakes up, and that makes it all worth it. Nobody needs me at 3:30am, not even my emails come through until 5am. I can get to my workouts consistently in routine without having to change the routine every time my business times vary. Business is closed at 3:30am, which means I’m in full force.
So, that’s what I’ve picked up about sleep these past few weeks. Whether you’re a morning person or not, I hope these insights help you get the best sleep possible. Because when it comes down to it, good sleep really does set the tone for a better day, and helps us with those better choices. Sometimes it’s not discipline or motivation that we lack.. it’s sleep.
-Christina
The Transformation Station 