Sleep

is very important and going to bed at an early hour helps so much process and function the next day. My journey with sleep has been an interesting one as it actually got progressively worse when i started to exercise. My resting heart rate was on average 55 bpm and i was getting on average 4 – 5 hours sleep. The more i stuck to my morning running schedule of 3 times a week (Sunday, Tuesday and Friday making sure i stick to the same times (leave house at 6am) then my body naturally got into the habit and Rythm  of waking at 5am. Although i still set an alarm i also wake up before (sometimes 4am) When this happens i use the time to Journal, reflect, plan my day and pursue action on my hobbies and interests. I have always been a morning person and this is a nice addition to my day, giving me more free time before my children wake as well as making the day longer giving me time back! I realise the importance and value of sleep so now i will try my best to get on average 7 hours sleep even if this means going to bed to wind down and relax at 9pm (this come sometimes be with my children which also sets a good example to them promoting healthy sleep. I find i still naturally wake early with enough restored energy so i can follow my morning routine whether it is going for a run or simply getting time back in the morning for myself allowing me to plan and focus. My resting heart rate is now on average 44 bpm since i started exercising and changing my diet and i am told i do not snore at night so i am happy! 😊 

My  morning routine –  

1. i wake up at around 4-5am 

2.  Go downstairs, go to toilet and then drink a glass of water 

3. open my garden patio doors and take in the natural light for at least 2-3 minutes. 

4. No mobile phone until after 1 hour of waking  

5. No caffeine until after 1 hour of waking. (caffeine is now a treat 1 –3 times a week!)  

6. I Journal using the 6 minute diary writing 3 things i am grateful for (i usually try to make this different every morning) and how I am going to make the day great. I right down 1 positive affirmation. 

7. I then plan and put one thing into action. For example – i am looking to learn a new skill so i will spend 30 minutes researching this or brainstorming ideas and break this down into sub sections. I find doing this and starting small really helps but also motivates you to continue if you have quick wins like this 

8. Eat breakfast – this will usually be porridge with fruit or with a little bit of syrup 

9. I then go for a shower or a run if it is run morning 

10. I am then usually ready to start my day i.e. going to work via commute or from home 

My  evening routine – 

1. Make lunches for the next day for myself/children as being prepared is essintial for planning, saving time and being in control. 

2. Make sure my phone, fit bit and wireless earbuds are fully charged 

3. I journal using the 6 minute diary writing 1 good deed i have done during the day, what made me smile and 3 things that were amazing. 

4. I put my mobile phone in the kitchen draw 

5. I set my alarm on my fitbit to wake me up for 5.30am (although i usually wake up before it is nice to have the assurance i won’t sleep in) 

6. No food 1 hour before sleep 

7. No TV 1 hour before sleep 

8. Spend 20 minutes each with my 2 children 

9. Spend time with Helen and reflect on our days and plan the next day/week