To me, it’s special…
It’s something rare.
Something to take great care of.
Something to enjoy while it lasts.
Something that can easily be ruined and mistreated with simple choices we make daily.
Something that can be less enjoyable if we don’t approach it with care.
It’s something we can control and shape ourselves without really realizing it and using to our advantage.
It’s time we get jumping out of that bed with energy that lasts a full day, and live life.
How to get there…
Look, life doesn’t have to feel like a chore.
Life can feel like something worth exploring and squeezing as much out of as possible.
You don’t need financial freedom to start living.
You don’t need to wait for the perfect time and place to start living.
You don’t need this and you don’t need that to start living.
You just need yourself.
You just need yourself making intentional choices every day to shape how your life turns out.
You just need yourself taking responsibility of the choices you make and stop blaming others.
You just need a foundation that lets you rest in between the days.
You see, you’re in control of what your life becomes.
Some things might not be your fault, but how you respond and react to them is, and that’s what shapes your life.
If your sleep is bad, you might be causing it yourself…
Nothing’s perfect…
And neither is life.
By always wanting everything to be perfect, we’ll never be satisfied and able to enjoy life for what it is.
Life will sometimes suck.
Life will sometimes throw tough situations at you where you just want to give up and go to sleep.
You will sometimes be tired and out of energy even though you’ve taken control over your sleep and life.
You will sometimes be unmotivated and feel pain.
That’s just life.
And trying to change that fact will not get you anywhere, because it’s unchangeable.
Focus on what you can control – your emotions, reactions and actions – and not what you can’t.
Be responsible for what you choose.
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Daily impact on sleep…
What if I told you that what you’re doing on the day is impacting how you sleep at night?
Yes, your habits!
Yes, your choices!
Being inside, sitting in front of a screen vs being outside and moving those legs.
Your choice, guess which one ruins sleep and which one promotes it…
Laying in that comfy couch watching the new episode with a bucket of popcorn in your lap when you know you should be sleeping vs stretching and meditating to let your body calm down before falling asleep.
Your choice, guess which one ruins sleep and which one promotes it…
Taking that power nap after work and eating a heavy dinner right before bed vs planning your day better and taking actions to ensure you finally fix your sleep.
Your choice, guess which one ruins sleep and which one promotes it…
“But Philip, I don’t know where to start”…
That’s the point.
You don’t know where to start, so you do the next thing that feels good – the couch, your phone etc…
But I’ve just told you where to start…
You just didn’t get it, did you?
1. Figure out what’s causing your sleep to be bad. Often times your daily habits.
2. Figure out what’s triggering those habits. Often times the search of comfort and pleasure.
3. Figure out what your life will be like if you don’t change anything and keep letting life control you. Often times this becomes the drive to commit to change, because you just don’t want your life to keep being like that.
4. Remove the triggers and make the poor habits less comfortable. Often times the things you spend a lot of time doing and sort of know you probably shouldn’t but still do because you don’t know the alternative.
5. Pick 1 new habit and commit to doing it daily. Start out very small to lay your foundation, and then expand as it becomes part of your life. Often times it’s just as simple as starting and letting the motivation and results come later.
Here’s some habits I’m doing every day to promote better sleep…
Ahh I get it, you want something more practical and clear so you can take the first step in transforming your life today?
So, here’s 9 simple sleep habits you for you. Pick only 1 today and commit to it for 1 week:
Create a comfortable sleep environment.
How it improves sleep: Promotes relaxation and helps you fall asleep faster with improved sleep quality.
Get started: Keep your bedroom cool (60-70°F), dark (blackout curtains, eye mask) and quiet (ear plugs, white noise).
First step: Remove distractions from your bedroom and adjust the temperature.
Avoid eating or drinking anything heavy 3 hours before bedtime.
How it improves sleep: Avoids acid refluxes, bloating and discomfort while sleeping.
Get started: Plan your meals earlier and go for a lighter snack if you need to.
First step: Set an alarm or reminder to stop eating at least three hours before your bedtime.
Avoid using a screen 1 hour before bedtime.
How it improves sleep: Avoid interrupting the produciton of your sleep hormone (melatonin) which blue light disrupts, and you’ll fall asleep easier.
Get started: Replace your screen close to bedtime with something relaxing like reading or journaling.
First step: Charge your devices outside the bedroom to prevent the urge to trigger.
Spend 30 minutes per day in natural daylight.
How it improves sleep: Being outside regulates your natural body clock and improves your sleep quality.
Get started: Take a walk in the morning.
First step: Schedule a short outdoor activity into your daily routine (coffee on the balcony, a short walk).
Follow a consistent sleep schedule.
How it improves sleep: By stabilizing your internal body clock you teach your body when it’s time to sleep, and promotes better sleep quality.
Get started: Set a fixed wake-up and bedtime that you follow every day (and yes, even on weekends).
First step: Decide the ideal times and set alarms to stick to them.
Avoid naps after 3 pm.
How it improves sleep: Late naps interferes with your nighttime sleep by reducing the natural drive to sleep.
Get started: Avoid naps altogether. If you really need one, keep it under 30 minutes and take it earlier in the day.
First step: Set an alarm to wake up from naps before 3 pm.
Drink between 10-15 cups of water.
How it improves sleep: Stay hydrated to regulate your body temperature and support the production of melatonin (sleep hormone).
Get started: Spread your water intake throughout the day instead of drinking largely at once.
First step: Start your day with a glass of water and carry a waterbottle with you (refillable).
Avoid caffeinated drinks after 3 pm.
Create a to-do list for tomorrow.
How it improves sleep: Planning your days reduces stress (when trying to sleep) and increases productivity.
Get started: Write key tasks and priorities before bed to clear your mind.
First step: List 3-5 priorities for the next day before sleeping.
Download the guide and start improving your sleep for real this time!
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Do you want me to improve your sleep for you?
I can’t.
As much as I’d want to.
I can’t.
✔️I’ve shown you that you yourself control your sleep quality and life by your daily choices.
✔️I’ve given you some habits and tips to start your transformation.
✔️I’ve linked to a google form to define what you really want to get out of life, and what you want to avoid.
✔️I’ve given you a guide with clear steps to proceed.
✔️You’ve hopefully taken the quiz and become aware that things can actually be better.
✔️You’ve perhaps signed up to recieve those life-changing emails packed with value and tips.
You have what you need…
You’re about to change your life…
Yet I’m still holding on to one last surprise for you!
A checklist that makes commiting to this transformation easier and more fun.
A checklist that keeps you accountable and responsible for your own progress or lack thereof.
A checklist where you can see small growth every week.
A checklist to change your sleep – and life.
Consider it a sleep improvement challenge…
That’s about as much as I can do for you.
You now need to take the big step yourself.
To a refreshing sleep.
To an energized life.
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