Posted by Andy Petranek : Thursday, Oct 03, 2013
I've been participating in the Whole Life Challenge... and for the past 2 weeks, the Lifestyle Challenge has been to get at least 7 hours of sleep each night. At first it didn't seem like that much or that big of a deal. But I hadn't considered the cumulative effects of: a) Not getting 7 hours regularly over the past year, and b) Getting at least 7 hours for days in a row.
The impact has been huge. Not something I'm likely to forget for awhile. I haven't felt better in a long time - bright, alert, alive, refreshed when I wake up... and feeling really great physically all day long.
When I think back to the weeks and months during which I wasn't getting 7 hours, I can say now that it was for no other reason than laziness and lack of awareness of the impact. The WLC has been great to get me started - it's not something I'm giving up, that's for sure.
I've adopted a few strategies that have helped me get these 7 hours each night. If you decide to take it on, know that it's going to be a process... and it won't be easy if you're used to only getting 5 and 6 hours each night. But know this - the impact on your health and life will almost certainly be greater than ANY other dietary or fitness change you make.
Anyway, here are my 5 ideas. Would love to hear yours!
1. No matter what, turn the lights off by 10:30pm every night. This is a drop dead, whether or not there is something more to do, watch, or otherwise stay up for.
2. Use your DVR and pay no attention to the night or time that a particular show is on. There are quite a few 60 minute shows I like to watch that come on at 10pm... starting them that late pretty much means that for sure I won't get my 7 hours.
3. Start planning for bedtime at dinner. Look at the clock. Know that if it's 7:30 when you finish dinner, you've got 3 hours. And you've really only got 2 1/2 since you have to get ready for bed in there too. Plan it each night and then work your plan. Don't be lazy, sloppy, or tempted by your computer, facebook, or TV.
4. Log your hours of sleep each night. I use an app for this called Lift.do... but anything will work... and keeping track of it increases awareness.
5. Find an App that tracks your sleep patterns. I use Sleep Cycle... and it motivates me to try to improve both quantity and quality every morning when I wake up.
I promise that after getting 7 hours of sleep each night for a couple weeks, you'll feel like a new person!
FRIDAY'S WORKOUT (CAP)
Week 8 of 14: PRACTICE
"Da Tiny Hoppa"
Show up to find out the workout of the day!
The 6 am class will pull your workout from Kenny Kane's "Tiny Hoppa,"
a collection of 9 workouts specially selected by KK to challenge the
skills you've been practicing over the last 8 weeks.
AND COMING MONDAY (CAP)
Week 9 of 14: PRACTICE
A) 3 Rounds For Quality (controlled recovery pace, exceptional form):
B) 10 Min P. Sn. work
Work up to 80% (do not exceed). Speed and technique absolute priority.
C) 4 Rounds For Quality:
5 HPS @ 65-70% of Part B