Part 2: All About Unwinds
REFRESH: Your Natural Sleep Improvement Course
Yay! Part 2!!
In this section, you will experience:
getting deeper sleep using your unwind
learning to boost melatonin, lower cortisol and dopamine before bed to help you get deeper sleep
what “revenge bedtime procrastination” is and how to challenge it
creating your superhero avatar and making sure it gets the sleep it needs to take over the world
Unwind your rhythms
1: your unwind is the time in which your hormones and neurotransmitters are preparing for sleep
2: your body needs certain cues so that this unwind happens properly
3: cortisol, adrenaline, serotonin and dopamine all need to calm down for sleep to come with the best quality
Unwind countdown!
3: 3 hours before bed, finish eating and exercise
2: 2 hours before bed, block blue light
1: 1 hour (or as much as you can manage) before bed, get off of technology
0: keep a consistent bedtime
Plan your unwind
1: choose when and for how long you will unwind!
2: choose what you want to do when off tech. either a specific plan or give yourself 2-3 options to choose from
3: examples of what you can do off tech: get things ready for tomorrow, hygiene, stretching, yoga, talk with your partner, read, journal, do a puzzle or crossword, meditate
4: write out your plan where you can see it
Procrastination? Me, never…
1: what is bedtime procrastination and why do we do this to ourselves
2: how to minimize it
3: Increase expectancy
4: Increase value
5: decrease distractions
6: decrease time to reap reward
Unwind recap!
1: choose your consistent bedtime and work backwards to find the timing of your unwind pieces
2: leave space off tech, space off of blue light, and space away from eating and exercise
3: get clear on the superhero version of you that you are summoning in the morning
4: understand bedtime procrastination and make your plan to tackle it