Description

In this episode of  "The Successful Side Gig with Adam Hymans" I discuss the very important topic of sleep habits and morning rituals. You know if you are working a full time job, you are raising a family, maintaining a social life and building a business all at the same time, you are probably not sleeping the amount you would like. What if there were a couple quick tips on how to optimize your sleep and start off your morning with a bang!

Key Lessons and take aways from this weeks episode:

Is using a sleep tracker beneficial for you? It was not for me!

• I used an app for over a year that would give me all sorts of data around amount of sleep, how many times I woke up and it ultimately gave me a sleep efficiency percentage. 10% you slept TERRIBLY 100% You don't have kids, slept in a wonderful place for 9.5 hours
• Ultimately I was not using the data to change my behaviors
• Waking up and seeing a low number let's say 37% would make me think "Oh, I did sleep like crap, I feel like garbage"

Sleep temperature

• The ideal sleep temperature that I heard was 66 degrees 
• If you have a programmable thermostat you can adjust the temp to drop during the evening then increasing when you wake up
• Your room temperature will not impact your body temp if you have thick bedding or cozy PJ's :)

Blue Light Exposure

• Using your phone or tablet before bed with the blue light inhibits melatonin production which you need to make you sleepy
• Iphone has a night mode which limits blue light you can turn on at a specific time
• It is not just blue light from your phone but also your activities on your phone that may make it more difficult to get to sleep.

Hydration

• Sleep is dehydrating and that is a fact!
• If you drink too much water and have to use the bathroom in the middle of the night that can disrupt your precious sleep cycles
• Try to limit your intake and have a small glass 30-45 min before bed
• When you wake up, CHUG CHUG CHUG!

The Tim Ferriss JUICE

• Apple cider vinegar, raw honey, warm water
• Too acidic and the flavor wasn't tolerable
• Only mild effects for me

Light

• Eliminate all light from your room
• I found I hated having an alarm clock visible
• Use electrical tape to cover little lights on anything

Morning Routine

Hal Elrod wrote a book called "The Miracle Morning" and I am 21 days into the 30 day transformation challenge. So much of your sleep is impacted by your thoughts about the amount of sleep you think you"Should" get! My miracle morning looks like this

• Wake up one hour earlier than you need to be up
• Do NOT snooze
• Drink water
• 10 min silence
• 10 min affirmations
• 10 min journaling
• 10 min reading
• 10 min work out
• 10 min cool shower

This routine has had an unbelievable impact on my mindset!

Quotes:

"I hate waking up early so much that I snooze so I can do it over and over again" -Unknown

"Today I am enough, tomorrow I will be more" -Adam Hymans

Helpful Links:

http://www.audibletrial.com/SideGig

The Miracle Morning  by: Hal Elrod

For more episodes please visit www.thesuccessfulsidegig.com

If you have comments or ideas for future episodes please share those below

Please share and subscribe to the podcast if you enjoyed this episode and leave a review.

iTunes: The Successful Side Gig with Adam Hymans

Stitcher: The Successful Side Gig with Adam Hymans

If you want to continue the conversation with other podcast listeners and you are a Facebook user then please join us in "The Successful Side Gig Network " Facebook Group

Share the show notes at: https://www.adhcreativesolutions.com/podcast/sleep

Cheers,

Adam