![]() You will see better numbers on days you put your phone away, reduce your caffeine intake and wind down before bed. ![]() You will see worse numbers when you drink too much, eat late and are stressed. This helps reinforce good behaviour automatically. Or see how good the numbers are after a day of exercise. It’s really helpful to your sleep routine to wake up the night after a long binge, and see the numbers behind how shockingly badly you slept. Shockingly, you will come to realise, many times you don’t. “How does tracking your sleep make any difference? Don’t you just know if you’ve slept well or not?” Track your sleepĪ friend of mine asked me a really valid question when he nonchalantly asked me “How do you use your Apple Watch?” and got more than he bargained for as a reply. You can also use a radio, normal old-school alarm clock, or your punctual pet dog who will lovingly wake you up, even if it is the weekend. I love this because it gives my girlfriend more time to sleep when I get up early for work. It also means you don’t wake up your partner. It gently wakes you up with a tap on your wrist. Q: But I use my phone as my alarm, what do I use now?Ī: You can use your Apple Watch! It’s a better alarm in every way. That means you need to get up naturally (or with a gentle Apple Watch alarm) and then get out of bed, instead of spending the first 20 minutes of your day in a zombie-daze scrolling through the proverbial and literal content “feeds”.īy getting up and getting ready instead of staring at your phone first thing in the morning, you are approximately 145% more likely to have a more productive, enjoyable day. Here’s the secret real making-you-feel better hack behind putting your phone away at night - you don’t have it right next to you in the morning. You can now go to sleep knowing that only your VIPs can contact you.Ĭoncrete action: Ask Siri to set you a reminder every night for 9 PM to put away your phone. This let’s them ring you even when ‘Do Not Disturb’ mode is on throughout the night. If this is you, add those contacts to your ‘favourites’ list on your iPhone. Here’s a concern some people have - they worry about not being in touch and available for any personal or work emergencies. ![]() Towards the end of the night, we are tired, and therefore more likely to do counter-productive things such as go on an endless YouTube or Netflix spiral, Or get really involved in a reddit argument/discussion/duel. No more novel, interesting and stimulating distractions for you today. Putting your phone away is a clear signal to your brain that it’s the end of the day, and it’s now time to sleep. It’s about having a routine and signal to wind down, rest and relax before bed. It’s not even necessarily about less screen time (although that definitely helps). It’s not just about the blue light (which has been shown to disrupt your body’s natural circadian rhythm - your natural sleep-wake cycle). If you’re interested in reading more about the importance of sleep - I recommend Matthew Walker’s Why We Sleep. There is some evidence to suggest that most people are so sleep deprived that always run on a sleep-deficit and don’t realise how much better things are when they are well rested. It made me recognise how much better I felt all around. What made me change? Honestly, it was getting a whole week of solid 8 hours sleep. My regular routine is one which prioritises sleep. Of course, I still have late nights - life is too short to not indulge and savour pleasures such as long evenings catching up and drinking with friends, or finishing a nice late-night movie with my girlfriend. So much so that I now prioritise sleep over most things. I feel like I am 10% happier, 20% calmer and 30% more productive on days I have had a refreshing night’s sleep. I’m willing to bet the answer is a resounding yes. Instead of listing out academic or research based reasons why sleep is important, I’m going to ask you a simple question - do you feel better after a good night’s sleep?
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