Day 5: Change Your Sleep Mindset

Day 5: Change Your Sleep Mindset

Someone said this on Reddit yesterday: "I love these protocols. But I have messed it all up this week. I am so angry at myself".

See that? Don't do that :) beating yourself up over missing protocols makes sleep worse. Here's what Alia Crum said on the podcast once:

They asked study participants how they felt about their sleep. Then they gave them fake feedback and measurements about the quality of their sleep.
They found that being told they'd gotten lower-quality sleep led to more deficits later.

Sleep [somewhat] depends on how you think about it. So, Reader, you can get good sleep. Yes, even when you have a lot of work, family members, kids, or bad weather.

Good mindset: "Good sleep makes me happier and healthier. I can do a few things to improve it like getting sun and sleeping early. But if I don't do everything, or skip a day, I'll still feel great".

Bad mindset: "I stayed up late last night. Ugh my sleep will suck. I won't perform well tomorrow. I keep making the same mistakes".

See, next week, you'll learn more tools around phone use and what to do if you can't fall asleep. I don't want you to feel overwhelmed.

Action for the day

Think about the refreshing, exciting feeling you get from good sleep. The comfy sheets. The sun through the curtains. The fresh, cold air around you. The warm cup of coffee. The optimism.

Do you like that feeling?

Me too. It's a bit of work but we can get it.

For today, assume your sleep will be great. Yes, even if you stay out late tonight, have a few drinks, or stay up reading a book. It's okay. It's Friday night. When you come back home, just say "It's okay, it's just one day, nothing bad will happen".

Either way, you will get good sleep today, Reader. Enjoy it.

Have a wonderful weekend!​
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Your progress to better sleep

Day 1: Sleep in line with your 'sleep hunger'✅​
Day 2: Get morning sunlight ✅​
Day 3: Halt caffeine at 3 pm ✅
​Day 4: Stop eating at 8 pm ✅​
Day 5: Change your sleep mindset ✅
you're halfway there!