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Creatives! Today we are talking about sleep and how to get the best sleep possible.
Ah sleep!
That magical thing that you love and yet probably aren't getting enough of.
Today we are not going to go into why sleep is so important for the general health reasons.
We're going to focus more on why you, as a creative, need to be getting more sleep and
how exactly to go about doing that.
Now, as creatives, we are constantly learning.
We're constantly problem solving, trying to figure out how can we add our creativity, our magical
spice to this situation, to this problem and make it even better.
There is huge validity to the phrase "sleep on it."
When you learn something and then you go to sleep,
you wake up the next day learning and knowing that thing even better
simply as a result of having slept.
What this means is better problem solving. What this means is better creative work.
Because you are now able to have a stronger foundation from which to do your work.
And studies also show that more REM sleep equals an increase in creativity
so we want to think about getting more sleep.
Now how do you go about doing that?
Today we are going to talk focus on the ABCDs of sleep, so that you can get better sleep.
A - A is for Airplane Mode or Off.
We're talking about this guy. The phone. We love having this in our hand and near us but
this can actually disrupt our sleep. And we're not just talking about text message dings
or phone ringing because obviously that's going to wake you up because of the sound.
It's going to disrupt your sleep.
We're talking about the WiFi on your phone.
If your WiFi on, then the EMF, the electromagnetic waves, are going to be moving through the
air and actually disrupt your sleep. It's going to affect your sleep cycles and then
you are not going to get proper REM sleep. You are not going to get proper sleep.
That means less creativity and less learning when you wake up the next day. So turn this off
or put it on airplane mode. And if you can't because it that's just too hard then gently
escort this out of the room, as Arianna Huffington likes to say, and just see your sleep improve.
B is for Bedtime Ritual. Now children get this all the time. You read them a book, you
have them take a hot bath, you put them in their pajamas, you put them in bed. You are
slowly winding their bodies down so that they can more easily fall asleep which is going
to set their internal clock right, so that they can wake up the next day and be ready
to go. Now, as adults, you need the same thing. You want a routine so that you can make it
more easy for you to fall asleep and more easy for you to wake up at the proper time
to get your work going the next day.
You don't want to just jump in bed because your adrenaline
from the day's work is still going to be firing, so you want to slowly wind yourself down to
go to sleep. Preferably, you are doing this at the same time everyday, if you can because
sometimes that's not possible, because of, you know, life.
Consider a cup of tea, reading a book, or taking a hot bath before you go to sleep.
But with the hot bath you won't want to do that RIGHT before going to sleep because of...
C - Cold. When you go to sleep
When you go to sleep you want your body to be cold. Over the 24-hour period of the day, your body naturally goes
Over the 24-hour period of the day, your body naturally goes
goes up in temperature, goes down in temperature. It's highest about early afternoon and then
coldest (lowest) about 5 in the morning. So when you have the temperature in your room
cold what you are doing to your body is you're helping the body temperature come down, which
it naturally is going to do when you sleep. Therefore, you are making it easier for you
to fall asleep, have better quality sleep earlier on in the night, so that then you
can wake up the next day ready to go about your work. Just prime yourself by having cold
temperature in the room. Shoot for a temperature between 60 degrees and 67 degrees and see
how things get better for you.
D - Dark. Keep it dark for better sleep. Absence of light
is a critical signal to your body that it should be winding down, that it's night time,
it boosts your melatonin, if we're going to get science-y, and helps you go to sleep.
Light exposure really alters your internal clock. It says "Hey! The sun's out. I should
be awake! Wake me up!" But that's not what you want at night. You really want the room
as dark as possible. Studies have shown too that even a dot from a laser pointer on your
body - that light - can alter your sleep and disrupt your sleep cycles. So if even that
is affecting you, then YES the light that is coming in through the windows is affecting
your body whether you really think that it is or not. So, my favorite solutions for this
are to buy blackout curtains. Hang them up and get as little light coming into your room
as possible. And also to wear a sleep mask. My favorite is the Sleep Master mask because
it fits comfortably over the nose and then wraps around blocking some sound into your
ear, which leads us to...
S - Sound. At the beginning of this video, I said that we were
going to go over the ABCDs of sleep. And the "z" sound at the end is an "S" which is Sound.
You want some sound or no sound at all. What do I mean by this? At night your brain still
processes sounds. When you're dreaming your brain is still processing sound and you don't
want that sound to disrupt you and wake you up or jolt your body around. For this, I recommend
one of two things...or both if you want to get adventurous. Number one are earplugs,
so that you have no sound. Drown out everything around you.
Or number 2, you want some sound,
and for this I recommend a white noise machine. If you can't control your environment that's
around you - if you are like me and you live near a hospital and you hear the ambulance
every single night - I really recommend getting a white noise machine so that it can drown
out that sound and won't disrupt your sleep.
There you have it guys! That's WHY you should
be getting sleep as a creative and HOW exactly to go about getting your best sleep.
The ABCDs of sleep. Make sure to throw in some of these tips into your routine, or all of them if
you are feeling adventurous, or if you really want to overhaul the way that you are going
about your sleep. Sleep is a very important tool to help you do your best creative work
and that's what this is all about! Throw this in to your routine. Make sure to like this
video, comment down below, share this with a friend or somebody else you know that really
needs to overhaul their sleep. And we'll catch you next time!
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