Kaylieโ€™s Sleep Routine

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๐Ÿ†‚๐Ÿ…ป๐Ÿ…ด๐Ÿ…ด๐Ÿ…ฟ!

What is that?

As a business ownerโ€ฆ I feel like sleep has been hard to come by.ย 

I know that is probably just meโ€ฆ And how I have chosen to handle things.ย 

But it is my current reality. And it is something that I am working on changing.ย 

I have to do it with baby steps though, and be very patient with myself along the way.ย 

๐‘พ๐’‰๐’‚๐’• ๐’…๐’๐’†๐’” ๐’Ž๐’š ๐’„๐’–๐’“๐’“๐’†๐’๐’• ๐’“๐’๐’–๐’•๐’Š๐’๐’† ๐’๐’๐’๐’Œ ๐’๐’Š๐’Œ๐’†?

Letโ€™s start with the morningโ€ฆ I used to wake up at 4amโ€ฆ But that has changed.ย 

I now wake up between 5-6am, depending on when I went to sleep, and what I have to do for the day.ย 

My morning routine consists of coffee, reading and journaling. After that my schedule variesโ€ฆ

Sometimes I get right to baking, other times I will have more coffee (still the initial pot I made) and answer some emails.ย 

Then I normally have errands to runโ€ฆ Grocery shopping, deliver cookies, stop by the post office.

And some days I have fun things like jiu jitsu or a walk with a friend.

Baking, cleaning, laundry, etcโ€ฆ Is sprinkled in there.ย 

Then around 5pm, I show up to my gym to get some training in. I do my best to be out of there before 8pm. That way I can get home, eat, shower, and be in bed by 10pm!

And then start it all over the next day.ย 

๐”ผ๐•’๐•”๐•™ ๐••๐•’๐•ช ๐•š๐•ค ๐•ง๐•–๐•ฃ๐•ช ๐•ค๐•š๐•ž๐•š๐•๐•’๐•ฃ, ๐•“๐•ฆ๐•ฅ ๐•’๐•๐•ค๐•  ๐•ง๐•–๐•ฃ๐•ช ๐••๐•š๐•—๐•—๐•–๐•ฃ๐•–๐•Ÿ๐•ฅ.

I seriously couldnโ€™t be more thankful to have the life that I have. I literally do what I love each and every day!!! But, there is always room for improvement.

๐‘พ๐’‰๐’‚๐’• ๐’‚๐’Ž ๐‘ฐ ๐’…๐’๐’Š๐’๐’ˆ ๐’•๐’ ๐’Š๐’Ž๐’‘๐’“๐’๐’—๐’†?

1. I started to educate myself on sleep. I have been listening to Professor Andrew Hubermanโ€™s new podcast, as well as interviews he has done on other peopleโ€™s podcasts. I have also been reading The Sleep Revolution by Arianna Huffington. It truly is insane how important sleep is for the mind and bodyโ€ฆ Yet most of the time, sleep is the first thing that we sacrifice when we are short on time.ย 

2. I am drinking less caffeine. Caffeine is NOT bad for youโ€ฆ But it can/most likely will hinder your sleep if you consume it too late in the day. And so many people do nowadays. That midday coffee, or late night pre-workoutโ€ฆ EEK! Caffeine has a half-life of about 5 hours. So I have been really only having coffee first thing in the morningโ€ฆ And if I want another coffee later, then I make sure it is decaf (I know, it isnโ€™t as good! But it does suffice my craving).ย 

๐˜ž๐˜ฉ๐˜ข๐˜ต ๐˜ฅ๐˜ฐ ๐˜ ๐˜ฅ๐˜ฐ ๐˜ช๐˜ง ๐˜ ๐˜ง๐˜ฆ๐˜ฆ๐˜ญ ๐˜ต๐˜ช๐˜ณ๐˜ฆ๐˜ฅ ๐˜ฎ๐˜ช๐˜ฅ๐˜ฅ๐˜ข๐˜บ? Like I mentioned above, most would have coffee or an energy drinkโ€ฆ Including the old me (sometimes still)โ€ฆ But now I try to make time for a nap, Yoga Nidra, meditation, or stretching. If I donโ€™t have time for one of thoseโ€ฆ Then I will drink some ๐Ÿ…ฐ๐Ÿ†‚๐Ÿ…ฒ๐Ÿ…ด๐Ÿ…ฝ๐Ÿ…ณ!

3. I am setting a work cutoff time. As I have gotten busier with work (yay for growth!) I have found myself working/baking until 9-10pm at night. But that just isnโ€™t maintainable for my wellbeing, which means it isnโ€™t going to be good for business in the long run. I now do what I can throughout the day, and start to clean/wrap up work stuff around 7 or 8pm. That way I have time to relax and decompress before going to bed.ย 

๐•„๐•ช ๐•Ÿ๐•š๐•˜๐•™๐•ฅ๐•ฅ๐•š๐•ž๐•– ๐•ฃ๐• ๐•ฆ๐•ฅ๐•š๐•Ÿ๐•–:

After work has been wrapped up. I like to eat my protein pudding (https://www.instagram.com/tv/CFBYNd3Dl8A/?utm_source=ig_web_copy_link), with a side of ๐Ÿ†๐Ÿ…ด๐Ÿ†‚๐Ÿ†ƒ๐Ÿ…พ๐Ÿ†๐Ÿ…ฐ๐Ÿ†ƒ๐Ÿ…ธ๐Ÿ…พ๐Ÿ…ฝ! I like to mix Calm and Metamucil in with it. While I eat/drink thatโ€ฆ I will normally watch part of one of my shows. I am currently catching alternating between Zoeyโ€™s Extraordinary Playlist and The Good Doctor.ย 

Between 9 and 10pm.. I will turn everything off, brush my teeth, and climb in bed.ย 

Then I will turn on a Guided Sleep Meditation in the app Sanity and Self (https://www.sanityandself.com). I found this app in October 2020. It has so many great lessons/meditations. It is a subscription app, but I think it is totally worth it!!!

I found that I fall asleep so much faster when I am listening to a meditation! It is so calming, and because it is guidedโ€ฆ I helps me not think about everything I need to do the next day.ย 

๐˜š๐˜ฐ๐˜ฎ๐˜ฆ ๐˜ฏ๐˜ช๐˜จ๐˜ฉ๐˜ต๐˜ดโ€ฆ ๐˜ ๐˜ธ๐˜ช๐˜ญ๐˜ญ ๐˜ข๐˜ค๐˜ต๐˜ถ๐˜ข๐˜ญ๐˜ญ๐˜บ ๐˜ซ๐˜ถ๐˜ด๐˜ต ๐˜ญ๐˜ช๐˜ด๐˜ต๐˜ฆ๐˜ฏ ๐˜ต๐˜ฐ ๐˜ข ๐˜ง๐˜ฆ๐˜ธ ๐˜ฎ๐˜ฆ๐˜ฅ๐˜ช๐˜ต๐˜ข๐˜ต๐˜ช๐˜ฐ๐˜ฏ๐˜ด ๐˜ช๐˜ฏ๐˜ด๐˜ต๐˜ฆ๐˜ข๐˜ฅ ๐˜ฐ๐˜ง ๐˜ธ๐˜ข๐˜ต๐˜ค๐˜ฉ๐˜ช๐˜ฏ๐˜จ ๐˜ฎ๐˜บ ๐˜ด๐˜ฉ๐˜ฐ๐˜ธ.

4. Last, but not least.. I set my alarm for 7 hours from the time I get in bed (this varies depending on what I need to do the next day.. Sometimes it will be 6 hours or 8 hours). This is a big, and new one for me!!! Iโ€™m so used to waking up at 4am, not matter what time I go to bed. But after only getting an average of 4-5 hours of sleep for a few months in a rowโ€ฆ I knew I needed to make changes! I started to notice that my memory was getting really bad. And I was having a really hard time comprehending what I was trying to learn.ย 

โ€œSleep involves a range of complex functions associated with memory, our ability to learn, brain development and cleaning, appetite, immune function, and aging. And that doesnโ€™t even begin to scratch the surface of what it does for our mood, our well-being, our creativity, and our relationships.โ€ -Quote from The Sleep Revolution by Arianna Huffington

Stay tuned for my next blogโ€ฆ It will focus more on recovery and how to listen to your body (within reason).ย 

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