In the previous chapter we stressed the importance of sleep and in particular high quality sleep. This chapter will deal with the how in achieving high quality sleep. Tell me are you always tired and lethargic despite 8-12 hours sleep each night? I will now reveal strategies which implemented will transform your sleep, energy and results.
Firstly we will deal with association. You need to associate your bedroom with sleep and sex only. If you watch TV in the bedroom, or work in the bedroom your mind associates the bedroom with these activities. You must destroy these associations. You need to create positive associations as mentally you will trigger certain expectations when you enter the bedroom. When you enter the bedroom, you want your mind to think “this is the time to go to sleep, time to rest, time to relax” You need to be able to wind down your body and mind so that you go to bed in a very relaxed and peaceful state.
You must create a bat cave. We naturally react to light and darkness. When dark you feel sleepy and with light you feel more alive and awake. Just look at the effect of weather conditions on people’s energies. This is why in
summertime we get up earlier without any problem and feel awake at 10pm when still bright. In the winter, when dark, people feel sleepy, lethargic and find it difficult to get up in the mornings, and get tired earlier in the evening.
Can you relate to this? To create your bat cave make sure your room is pitch dark, ideally have blackout curtains and turn off all lights in the house.
It is also important to wear comfortable bed clothes, not too heavy, not too light, whatever is comfortable. The objective is creating a environment which is relaxing, peaceful and comfortable for you.
Don’t have any LCD displays in your room. This means no tvs on standby, no electric alarm clocks, clock radios and definitely no mobile phone. Even if on standby such items will transmit radiation into your sleeping environment preventing your mind shutting down. Use a battery alarm clock. Make sure all electrical items are plugged out so there will be no radiation or electricity
around keeping you mentally awake.
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Above we discussed tips for created a peaceful and suitable environment within the bedroom and creating a proper sleeping environment. Now we must focus on your pre-sleep activities which ultimately determine the quality of your sleep. If you have been watching TV, surfing the net, exercising, finishing projects for work, using your laptop, studying, drinking coffee or any such activities before bed you will not get quality sleep. It is imperative that you shut down and relax your brain before sleep. Otherwise you will be mentally still alert, even though physically shattered and sleepy. You must take time before bed to totally relax your mind and leave the day behind you. For a minimum of 30 minutes before bed avoid TVs, computers, work, exercise or anything
stimulating. Although used for relaxation, watching TV stimulates your brain due to the rays being transmitted. The same applies to computers, mobile phones and any electrical device. You may fall asleep watching TV but mentally you are still awake.
For 30 minutes before bed choose one of the following :
• Have a bath or shower
• Listen to soothing, calm music
• Meditate or do some stretching, yoga or pilates
• Read fiction or non work related material
• Relaxation or breathing techniques
Even by spending 10 minutes before bed enjoying such activities you will notice a huge difference in the quality of your sleep as you will then go to bed in a relaxed mental and physical state.
Have you heard of circadian rhythm? This is vitally important. Circadian rhythm is an internal natural sleeping rhythm that everyone has. This plays a big role in how alive and rested you will feel every day. Bad sleeping patterns i.e. irregular waking and bedtime hours and erratic hours of sleep, have a big impact on how you feel. If you don’t follow a sleeping pattern your natural circadian rhythm will be out of kilter and you will constantly feel tired and lethargic.
Routine is very important. The number of hours of sleep that you get each night must be consistent. If you need 8 hours of sleep, then have 8-hours of sleep each night. I sleep 6 hour maximum per night. I routinely go to bed at half eleven and get up at half five. On weekends, I might go to bed at half one, but 68 6 Weeks to a Cover Model Body
next morning I’ll still wake up at half-seven the latest. I always maintain a consistent block of 6 hours of sleep. This is my body’s routine now. By
following a routine you create a rhythm that your body will follow and once you follow it you will experience optimum alertness and freshness each day. You must sleep the same number of hours regardless of waking or bedtime. Many take 8, 10, or even 12 hours or more sleep at weekends. One’s social life tends to determine the waking and bedtime. Also alcohol is a factor that will
adversely effect quality of sleep. This totally throws out your rhythm. I am not saying to avoid a social life but for the majority of the week follow a set rhythm and at weekends stick to the same number of hours sleep regardless of bedtime.
This will make a dramatic difference to your alertness, productivity and most importantly your recovery, performance. Ultimately this final piece of the jigsaw determines results.
Alcohol sabotages quality sleep. If you drink alcohol your mind does not rest despite physically appearing asleep. Alcohol prevents you reaching the rapid eye movement phase of sleep – the deepest and most critical for recovery. Your sleeping pattern goes in cycles while asleep from light sleep, to medium sleep, to deep sleep. It is very important that you experience a number of periods of deep sleep during your sleeping cycle in order to wake up rejuvenated and
refreshed and to allow your body to repair. With alcohol in your system you are limiting your results. So for the duration of this 6 week challenge I would
strongly recommend and advise you to eliminate alcohol completely. Success means sacrifice.
Stress has become a common feature of modern life and is another reason why the pre sleep relax and unwind session is crucial. Regardless of what is going on in your life, no matter how stressful things are, you need to shut down. If ging to bed focused on stressful situations and full of worry you will guarantee poor sleep. Do your best to control your stress levels. However I appreciate this is easier said than done. If stressed take time out each night for an activity you love and that you find relaxing.
Here is my personal strategy for achieving a relaxed, peaceful and positive state ensuring pleasant dreams. Each night before bed I do the following :
• read my goals
• read my why list
• read my statement of gratitude
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• do some visualisation
• and read some personal development or inspiring material which reflect my dreams and goals
By using this strategy I fall asleep relaxed and in a positive state. Your dreams will tend to incorporate whatever was foremost on your mind just prior to sleep.
Hence the reason for the dreams you have when stressed and worried. By following my strategy your goals will come to life in your dreams and this will create more belief in your subconscious with regarding your goal. With my strategy you will live your future through your dreams. This will reinforce your belief that achieving your goals is only a matter of taking consistent action and time. Does this make sense to you?
So in summary if you want to sleep like a baby getting high-quality sleep and surviving on 6-hour sleep like I do :
• Create association of bedroom with sleep and sex only
• Create a bat cave
• Wear comfortable loose fitting clothes
• Cut off all electrical circuits in your room
• Choose relaxing pre sleep activities
• Avoid alcohol before bed
• Leave stress and worry for tomorrow before you sleep
• Create positive feelings by reading your goals, whys, statement of gratitude, visualisation and reading inspiring material
By following what I have outlined above you will see a dramatic difference in your sleeping patterns and experience the knock on effect during each day. You will feel invigorated and rejuvenated and you will have completed the final piece of the 4 piece jigsaw for achieving maximum results. Within 6 weeks you will have achieved your Cover Model Body – Enjoy.
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