It happened again … the days are shorter, and we are in Wintertime. Why not see this as an opportunity to review our sleeping pattern and make sleep our ally. Since last night I am in my own “November Challenge”. Hence, I have started the below experiment and want to share it with you!
November Experiment Challenge:
- Catch the melatonin wave: Go to bed when you start to feel drowsy. For most people this is between 22:00 and 23:00. The drowsy feeling indicates that melatonin was released. It will help you fall asleep and improve the quality of your sleep, so catch it while it’s there
- Relax your mind: Avoid mentally stimulating activities for 1 hour before bedtime. Instead of working, read a book, walk the dog or yourself, tidy up, listen to your favourite podcast or music..
- Practice a few minutes of mindfulness: Do a short focus training while sitting on your bed, followed by at least two minutes of relaxed breathing while lying on your back. Myself I use the method of the French physiotherapist Françoise Mézières. Her method has been developed since 1947, I can highly recommend it. Finally, turn on your side and drift off to sleep
- Make yourself the commitment that for the next 4 weeks you will get 7+ hours of sleep every night. Notice changes in your well-being and ability to focus during the four weeks. Perseverance is key because you might not see any results in the beginning