We are missing something here however. Starting this process without a clear goal will make things much harder. Taking advice from my goal setting article, I'll specify my Big Picture Goal now and work in the short term and action goals later in this article.
In this case I have three parts to my big picture goal:
- Increase my daily energy levels
- Ensure the amount of time I sleep is optimal
- Improve my sleep quality
- Eat lunch outside everyday this week.
- Spend at least 30 minutes outside every day this month.
- This week don't use sunglasses when driving to and from work.
- Obtain a 10,000 lux light box this week and set up on my work desk. Ensure it is turned on everyday for at least 30 minutes or as the operating instructions suggest.
- Spend the next two weeks configuring the house for optimal light. This includes installing and enabling f.lux on all PCs, utilising blue-light blocking glasses for at least two hours prior to sleep every day, and changing any clocks and bedside lamps to red-light bulbs. Raise window blinds every morning to let in natural light.
- Use the skipping rope for 5 minutes every morning before going to work every day this week.
- Do a set of 10 burpees and 20 crunches at least four times this week.
- Spend 10 minutes after every class this week working on footwork drills.
- Complete a beep test up to level 5 twice this week.
|Drugs are baaad. MMkay.|
- Place a large glass of water (about a pint) on your bedside table ready to drink as soon as you wake every day.
- Drink a litre of water by lunch time, and another litre by dinner. If you have a 1 litre water bottle with you, tracking this is easy as it should be empty by lunch which is a perfect time to refill.
- Bring a water bottle to every training session and sip it whenever you feel thirsty or have a dry mouth.
Stress increases alertness, heart rate, blood pressure, respiration and brain waves. All of this is detrimental to sleep and can cause insomnia. Without going into detail of stress relief, simple daily relaxation techniques will be a huge boon. Stress is also a massive health risk so if you are highly stressed seek professional help.
The main points for improving your sleep are:
- Get more sunlight
- Get more exercise
- When possible take an afternoon nap of under 45 minutes
- Keep the same sleep routine everyday
- Avoid caffeine, smoking and alcohol
- Drink plenty of water
- Avoid heavy foods in the evening
- Don't sleep on your stomach
- Reduce stress
Please hit the comments with any questions.