Small changes make big differences.

Tuesdays with MOJO/You are getting very sleepy

Marjorie Spitz Rento1 Comment

Last night we got very little sleep. Bob has a cold and we’re also in prep mode for our first week off alone together in a year and a half.

It’s ironic to come off pretty much the worst night sleep I’ve gotten in months given one of my favorite Balance Integration client’s is in the midst of a sleep challenge.

The challenge kicked off with a seminar by a sleep expert who shared the science, issues and solutions around sleep.

No, this is not a NYC “who can sleep the most challenge” (which by the way is how my family would trick me into sleeping in the car on road trips so as not to annoy them).

Instead, we encourage participants to log and observe their sleep patterns to understand and make adjustments to improve them. Gosh I love my work at Balance Integration!

In literally a few short days you simply observe behaviors like:

  • How long it takes you to fall sleep
  • How many times you wake up
  • Whether there are any blinking lights interfering with creating a dark environment (tip: cover them with electric tape)
  • What time do you usually to go bed, and wake up
  • What activities do you do in bed
  • Etc.

The best part is it’s a great opportunity to experiment with:

  • Keeping your bed a bed (you know for just sleep and sex) – that means losing all electronics, snacks, etc.
  • Completing meals (and alcohol) at least 3-4 hours prior to bedtime
  • New sleep rituals such as tea, baths, music, etc.
  • No caffeine after 2:00
  • A 15-minute afternoon nap
  • The room temperature
  • Etc. 

Sleep can be a frustrating topic, especially since it’s eluded by so many.  

The average American does not get enough sleep, and instead gets 6.8 hours per night, way below the recommended 7 – 9 hours (how much you need varies by individual). 

According to the sleep expert, lack of sleep could yield dangerous results, like being drowsy while driving or have difficulty concentrating in an important situation.

Sometimes even the right tools and best-laid plans won’t get you there, like mine last night. We are all unique, and it’s important to create a sleep routine that works best for you.

So take out a pen and paper and jot down some observations. What are your current habits, sleep goals, and what are you going to do to reach them?

The important thing is to notice what’s working for you, what’s not and to make small changes to improve it. 

Give it a shot and let me know how it goes! 

Gnite my dear friends,

Marjorie, Chief MOJO Maker™