Want to sleep better? Count to seven.

Welcome to this week’s newsletter - Part Two of our mini-series on the importance of sleep.

I really appreciate the feedback from readers to last week’s post. One person wrote:

This whole 'I'll sleep when I'm dead' mentality needs to go. It's like running a car without ever changing the oil - sure, it might work for a while, but sooner or later, that engine's gonna give out. Surely no one would want their 'engine' giving out!

I’ve written about the engine analogy before so I’m in full agreement with the comment above!

OK, now that we’ve explored why sleep is so important to our mental and physical health and productivity, let’s look at some things you can do to improve the quantity and quality of your sleep.
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1. Be consistent. Personally, going to sleep and waking up at the same time every day (yes, even on the weekends) has changed my life. Doing so helps regulate your body's internal clock and improves the quality of your sleep.
2. Take control. Go to bed earlier. There are so many things in life you can’t control, such as whether your children will wake you in the night. But you can control how much Netflix you watch at night or if you putter around the house when others have gone to bed. Take charge and hit the hay earlier.
3. Expose yourself to natural light during the day. Sunlight helps regulate your sleep-wake cycle, so try to spend some quality time outdoors each day.
4. Create a sleep-conducive environment. Make sure your bedroom is cool, dark, and quiet. Invest in a comfortable mattress and pillows. Consider using blackout curtains, white noise machines, or earplugs if necessary.
5. Manage stress and anxiety. Practice relaxation techniques like meditation, deep breathing, or yoga to reduce stress and calm your mind before sleep.
6. Limit screen time before bed. Exposure to screens, like phones, tablets, and computers before bedtime can disrupt sleep patterns due to the blue light they emit. Try to avoid screens at least an hour before going to bed.
7. Be mindful of what you eat and drink. Avoid large meals, caffeine, and alcohol close to bedtime. These things can interfere with falling asleep and disrupt sleep during the night.

How long will it take to see a difference? About 30 days. Do this for one month and you’ll feel like a new person - one that begins each day ready for battle.

Good night - and thanks for reading!