Sleep Your Way to the Top: Better Habits for Better Rest

Here’s what we’ll be covering together:

Are you tired of tossing and turning at night? If so, this eye-opening video is just what you need! Dive into the captivating science of sleep as you discover how to create effective sleep habits tailored to you. Uncover a treasure trove of innovative techniques that will not only enhance your sleep quality but also transform your nights into a rejuvenating experience. Say goodbye to restless nights and hello to restful slumber!

Full Transcript

Please note: Transcripts are autogenerated and may contain errors.

Hi, everyone, and welcome to this month’s topic–sleep! You're in the right place if you're tired of feeling tired. Let's be honest: In today's world, it feels like we're constantly on the go, juggling work, family, and a million other things. And often, the first thing we sacrifice is sleep.

But what if I told you that prioritizing sleep is actually the key to unlocking your full potential and achieving your goals?

I'm Danielle Hagerty, a wellness advisor, and positive psychology expert. I'm here to help you sleep your way to the top! I've helped countless clients transform their lives by building better habits, and today, we're diving deep into the power of sleep.

My programs, "Get Better Life Habits in 12 Weeks" and "Get Better Emotional Habits in 8 Weeks," tackle the root causes of why you might be struggling with sleep. We'll explore those sneaky limiting beliefs that keep us from prioritizing rest, and I'll share practical strategies to help you create a life where sleep is a non-negotiable.

So, if you're ready to ditch the exhaustion and embrace a life filled with energy, focus, and success, keep watching!

Remember to subscribe and hit the notification bell to experience future videos about building a happier, healthier you. Now, let's get started!

Let's tackle those pesky limiting beliefs that might be holding you back from getting the sleep you deserve. These thoughts whisper in your ear, telling you sleep isn't that important. But trust me, they're wrong! Once we debunk these myths, you'll feel a sense of relief and empowerment, knowing you can take control of your sleep.

"I can function perfectly well on minimal sleep."

How often have you told yourself, "I can function perfectly well on minimal sleep"? You may wear this as a badge of honor, proving your dedication and drive. But let's be honest: How well are you really functioning?

Science tells a different story. When you're sleep-deprived, your cognitive function takes a nosedive. Focus becomes a struggle; your memory gets fuzzy, and decision-making? Forget about it! Not to mention, you become more irritable, your mood swings are more intense, and your immune system weakens, making you more susceptible to getting sick.

When I get 4-5 hours of sleep, I struggle hard the next day. My brain can’t seem to hold on to a thought. I aimlessly eat because I can’t remember whether I ate, needed, or wanted to eat. I’m useless at carrying on a conversation because my attention is all over the place. I really don’t like getting to this point. And yes, I am way more sensitive to a stray comment in this state. It’s not fun for me, and it’s not how I want to show up to the people around me. The quality of my relationships was a massive driver for me digging deeply into my sleep routines and sticking to them as much as possible. I've been there, and I know how it feels. But I've also experienced the transformation that comes with prioritizing sleep, and I'm here to guide you through it.

In my "Get Better Life Habits" program, we work on building a solid foundation for well-being, and guess what? Sleep is a cornerstone! We'll create a personalized plan to help you prioritize sleep so that you can experience increased energy, sharper focus, and a more balanced mood. This program includes weekly coaching sessions, personalized sleep assessments, and practical tools to help you implement healthy sleep habits in your daily life.

"Sleep is for the weak."

Let's discuss that old chestnut: "Sleep is for the weak." This belief is rooted in the idea that successful people are always "on," burning the midnight oil to get ahead. But this couldn't be further from the truth!

Think about top athletes, CEOs, and creative geniuses. Many prioritize sleep because they know it's essential for peak performance. Sleep allows your brain to consolidate memories, make new connections, and develop innovative solutions. It's not about being weak; it's about being smart! The thing is, the ideal amount for you is what matters. A quick Google search says that Jeff Bezos, Oprah Winfrey, Serena Williams, and Bill Gates fall into the general advice category of 7-9 hours of sleep. I know 8 hours is my sweet spot. But, there are examples of successful people who thrive on less sleep. A quick Google search revealed that Barack Obama, Margaret Thatcher, and Thomas Edison were in the 6 hours or less category. Rather than overindexing on the number of hours, focus on consistency and building a daily routine.

"I'll catch up on sleep later."

Ever find yourself saying, "I'll catch up on sleep later"? While it's true you can recover from the occasional late night, consistently skimping on sleep creates a sleep debt that's hard to repay.

I like to use the phone battery analogy here. We all have to charge our phones. Our apps, phone calls, texts, and videos quickly chew through the energy stored in the battery each day. You are a unique, high-speed processing machine all day long, too! Your brain, organs, muscles, thoughts, emotions, and decision-making burn through your battery daily.  Every time you miss sleep, you take away more charge than you put in your physical battery. Eventually, you'll end up with a drained battery that doesn’t charge well, just like your phone, which means burnout, health issues, and a decreased quality of life.

"I can't control my sleep."

Finally, let's address the helplessness that comes with the belief, "I can't control my sleep." While some sleep disorders require professional help, most of us have more influence over our sleep than we realize.

Many times, the limits we tell ourselves are made up. Some stray messages become a hard-fast rule in our heads, and we don’t take the time to examine them and ask if they still serve us. What worked in the past may not serve you now or in the future. I encourage you to consider reviewing your beliefs about sleep and adapting them to the life you want to live.

If sleep is a habit you’d like to improve, my programs will explore powerful techniques to improve it. From creating a relaxing bedtime routine to optimizing your sleep environment, you'll learn how to manage stress and cultivate a positive mindset, which can do wonders for your sleep. You might be wondering, 'Will this really work for me?' I understand your skepticism, but I assure you these techniques are backed by science and have proven effective for many clients. I'm confident that with dedication and the proper guidance, you can also experience the benefits of improved sleep.

So, ditch those limiting beliefs and embrace the power of sleep! It's time to reclaim your rest and unlock your full potential.

Sleep is crucial, but why is it often the first thing to ditch when life gets hectic? There are a few common culprits.

"Busy schedules and lifestyle"

Let's face it: modern life is demanding. We're constantly juggling work deadlines, family commitments, social events, and trying to squeeze in some "me time." It's easy to let sleep fall by the wayside when there's so much vying for our attention. My biggest tip for you is to put sleep on the calendar first. You aren’t going to change being a human who needs sleep, but you can change if you sign up for the neighborhood potluck.

I can help you create a life prioritizing productivity and rest. My "Get Better Life Habits" program enables you to do just that. We'll work on time management strategies, stress management techniques, and setting healthy boundaries so you can reclaim your schedule and make space for restorative sleep.

"Stress and anxiety"

Another major sleep saboteur? Stress and anxiety. When your mind is racing with worries about work, finances, relationships, or the future, switching off and relaxing is incredibly difficult. I get it. I sometimes can’t sleep because my brain is trying to solve a problem or create a new product. It’s annoying! But it’s rare, and I usually get back to sleep within an hour. Sometimes, even the positive things in life keep me up because I’m too excited to sleep! It’s important to realize that sleep is a daily practice where good, solid sleep hopefully outnumbers the restless nights.

That's where my "Get Better Emotional Habits" program comes in. We'll equip you with powerful tools to manage stress, cultivate emotional resilience, and quiet those anxious thoughts. You'll learn to create a calm inner environment that promotes restful sleep, even when life throws you curveballs.

"Poor sleep habits"

Sometimes, it's not just external factors keeping us awake; it's our habits. Scrolling through social media before bed, late-night caffeine fixes or an uncomfortable sleep environment can all wreak havoc on our sleep. Sometimes, the blocker is found deeper in the source of stress–misaligned values, goals, motivations, and other internal places to explore.

In both of my programs, we'll explore the science and create a personalized plan to optimize your sleep hygiene. We can identify whether your environment or internal beliefs are in the way and make choices that support your natural sleep-wake cycle.

So, whether you're battling a jam-packed schedule, struggling with stress, or simply need to tweak your sleep habits, my programs can provide the guidance and support you need to prioritize rest and reap the rewards. Now, let's move on to some practical tips you can implement immediately!

Alright, let's get practical! Here are a few quick wins you can implement tonight to start improving your sleep:

• Create a digital sunset: Power down your devices at least an hour before bed. That means phones, tablets, laptops – the whole shebang! The blue light emitted from these devices can interfere with your sleep hormones.

• Here’s what I do: I want to be in bed by 8 pm because I enjoy getting up at 4 am. This is the sleep cycle that works best for me. So, at 7 pm every night, I’m no longer on my laptop or tablet. I also stop watching television. Any texting is minimal because my priority for this hour is to get away from screens. Instead, I brush my teeth, fill my cat’s water bowl, set the coffee pot up for the morning, and clean the litter box. There are plenty of little daily chores that don’t take much effort and set me up for success the next day.

• Embrace the darkness: Make sure your bedroom is as dark as possible. Invest in blackout curtains or a sleep mask to block unwanted light.

• I haven’t tried blackout curtains, but I have used a sleep mask. Moving the bed further from the window worked best for me. If you can reconfigure your bedroom, can you move your sleeping away from the light source?

• Play with temperature: A slightly cooler room temperature can promote better sleep. Try reducing the nighttime temperature in your room with fans or air conditioning.

• I’ve seen advice about cooler temperatures for a long time. I hate being cold, though. The nights I sleep the best are warmer than what’s recommended. I encourage you to try different temperatures with blankets, fans, or the thermostat to see if you are a warm or cool sleeper.

• Wind down with a ritual: Establish a relaxing bedtime routine to signal your body that it's time to sleep. Some ideas to get you thinking about a new ritual include taking a warm bath, reading a book, listening to calming music, or practicing gentle stretching.  

• I love my bedtime routine. My last meal of the day is about 3 hours before bedtime. Then, 2 hours before bedtime, I have tea while watching television. 1 hour before bedtime, I ditch as many screens as possible while I work my way to my comfy pajamas and pillow. My final step is to listen to a sermon to put good vibes in my head. By the time I want to start sleeping, I’m in such a relaxed state that staying awake sounds awful!

• Watch your intake: Avoid caffeine and alcohol close to bedtime, as they can disrupt your sleep cycle. Other disrupters can be sugar or heavy meals, so stay alert!

• We all have different sensitivities to caffeine and alcohol. I don’t notice a massive difference in my sleep if I have coffee or wine an hour or two before bed. In fact, on long days, I’m not sure I will stay up very long after I finish that wine! That’s not the case for everyone, so experiment with when you’re cutting off your intake for the day. For some people, the cutoff applies to all liquids, so they aren’t getting up for the bathroom in the middle of the night. That’s a sleep disrupter, too!

• Try noticing if foods are the culprit, like sugar or a heavy meal. I’ve noticed days where I have more sugar than normal result in tossing and turning. And gosh, if I have a big dinner late in the evening, I’m at risk of a rough night!

• Get some sunshine: Exposure to daylight during the day can help regulate your natural sleep-wake cycle. So, get outside and soak up those rays!

• Now, this one I notice in my own life. I sleep better when I get outside in the sunlight for even a short amount of time. Remember, it’s exposure to the sun, so sitting outside counts! It doesn’t have to be a workout or walk if you genuinely lack time or energy. 

• Move your body: Regular exercise can improve sleep quality, but avoid intense workouts close to bedtime.

• Movement comes in lots of forms! I aim for a solid workout every morning. Sometimes, gardening or a project around the house is the source of your movement. It can also be playing tag in the yard with your kids or participating in a local sports team. You may like dance or yoga. The type of movement doesn’t matter as much as consistently doing it. Find something you want to do and can stick with a few days a week.

These are just a few simple steps to start prioritizing sleep. Small changes can make a big difference! 

Call to Action

Are you ready to finally prioritize sleep and unlock your full potential? It's time to stop seeing sleep as a luxury and start seeing it as essential for a successful and fulfilling life.

I invite you to check out my programs if you're genuinely committed to transforming your sleep and life. "Get Better Life Habits in 12 Weeks" will provide a comprehensive framework for building a balanced lifestyle where sleep takes center stage. We'll tackle time and stress management and create a personalized plan to optimize your sleep routine.

And if stress and anxiety are your biggest sleep stealers, "Get Better Emotional Habits in 8 Weeks" will equip you with the tools to cultivate emotional resilience, manage anxiety, and create a calm inner world that promotes restful sleep.

Visit www.getbetterhabits.com to learn more and enroll in the right program for you. You can also schedule a free consultation to discuss your specific needs and goals.

As a special bonus, I've created a free stress management course that you can download on my website. It's packed with practical tips to help you manage life's craziness.

Remember, prioritizing sleep is an investment in yourself, your health, and your success. It's time to sleep your way to the top! Thanks for watching, and please like, subscribe, and share!