Topic Progress:

Sleep

To get better sleep, make sure that you are sleeping regularly. Your body’s circadian rhythm is super important, it’s not simply something that tells you when you should be sleeping, but something which tells your body when to secrete certain hormones. Hormones are like neurotransmitters, but for your body, they dictate your sense of hunger, mood, energy levels and much more! Thus, they are super important!

Note: I talked about how important neurotransmitters are for getting into the Flow state, well hormones are just as important, but I won’t get into specifically why during this course ? Just know that the body and mind are deeply connected and that neither can function on its own, or is more important than the other.

Ideally you want to get to the point where you’re able to get to sleep and wake up and roughly the same time every night and morning without the need for an alarm. More importantly, you need to find out what “waking time” is the most productive for you!

You can do this simply by testing different waking/sleeping times and seeing what waking/sleeping time gives you the most energy throughout the day. There are many different measures of “energy”, but I like to use “productivity” as a measure. Did I exercise? Did I do my homework? Did I go to work? Did I practice my movement art? Did I meditate? Did I do chores around the house? Did I… The more of these things that I accomplish during the day (and accomplish in a quality way), then the more energy I probably have. (Note: This basically means, how much did I accomplish on today’s to-do list?)

Next, try getting sun exposure shortly after waking up and GO TO BED with the sun. If you can’t turn off all the lights and go to bed with the sun, then try eliminating sources of artificial light after the sun goes down. If that’s still not an option, then simply eliminate screen time (Phone, T.V., or Computer Screen) 30-60 minutes before bed! The blue light from your screen tricks your brain into thinking it’s still day time! Try meditation, or light yoga before bed instead.

Lastly, you should make sure that the only thing you’re doing with your bed is sleeping in it. Remember habits are “Cue à Routine à Reward”, your bed is a cue, and the cue-initiated routine that you go through when seeing your bed SHOULD be to sleep, not check your phone or anything else! Pick up that sweet sleep reward!

I’ll talk more about sleep in an alternate course, or add more information to this course in the future, so until then, I recommend reading:  Why We sleep – Matthew Walker

Here’s the link: https://amzn.to/2O24HaV

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