A 5 step formula for better, deeper sleep

Today's blog post is based on a free class by Dr. Michael Breus.

There's not really much new in this program. I've posted a 6 part series a few months back. But today's blog post is a quick start guide.

The 5 steps are:

1. Stick to a regular sleep schedule 7 days a week (or as closely as possible). I sleep consistently only 5 days a week because of meetings I have on Wednesday and Saturday mornings
2. Stop drinking caffeine 8 hours before your bedtime
3. Stop drinking alcohol 3 hours before your bedtime
4. Stop exercising 4 hours before bedtime. Exercising is important, but you don't want to do it too close to bedtime
5. Get 15 minutes of sunlight in the morning

The best time to sleep, exercise and other activities is based on your chronotype and the chronotype quiz can be found here.

There's a 28 day course available for purchase to go along with the 5 steps, which includes daily activities for $299. I didn't buy the class. I think the material I've already shared covers all or most of it.

I think step one is the most important...having a consistent bed time and wakeup time.

If you have a Fitbit, or another device, that tracks sleep you can find out how much sleep you need. Start by going to bed and getting up at the same times for two weeks. Then check your average sleep for the second week (especially on the days that you have consistent sleep times). Divide that average sleep time by ,85 and that will tell you how much time you should be in bed. Ten to fifteen percent awake time is normal...you don't want to be awake more than 15% of the time that you're in bed. If you're awake more than 15% of the time, then you're spending too much time in bed.

Continue checking every two weeks. If you're consistently maintaining 15% or less of awake time, increase the amount of time you're in bed by 15 minutes. Keep doing this until you exceed 15%, then back off by 15 minutes. That's your ideal amount of time in bed.

Interesting days

Today - Dog Day, Women’s Equality Day, WebMistress Day and Cherry Popsicle Day

Tomorrow - The Duchess Who Wasn’t Day, Tug-of-War Day, International Bat Night, Pots De Creme Day and Banana Lovers Day

Next Monday - Blueberry Popsicle Day, V-J Day, Calendar Adjustment Day and Mouthguard Day

September 26 - Johnny Appleseed Day, Lumberjack Day, Fitness Day, Remember Me Thursday and Human Resource Professional Day

Week long celebrations:

September 23 - 20: International Week of Happiness at Work

Month long celebrations:

September 15 - October 15: Hispanic Heritage Month