Read time: 8 minutes
Good morning, 66.1ers.
Welcome to issue #125 of 66.1.
The boring stuff
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Setting the scene
A lot of you are asking how to get better sleep. Last week we walked through the 4 levers of priming yourself for better sleep.
But I’m afraid this was too general. You don’t have time. You want the quick hacks.
So: before we send the big “Ultimate Guide to Better Sleep” issue that was scheduled for today, we’re going to diagnose your sleep problems.
Not “diagnose” like a doctor would diagnose sleep apnea.
Diagnose like identify.
After working with 300+ coaching clients both at the Mayo Clinic and under my own brand, I’ve learned that there are 4 types of people who don’t get the sleep they should.
Read through all of them, identify which type you are, and click through to the paid subscription to find the solution to each.
4 types of sleep problem children:
The midnight snacker
You LOVE your ice cream, your potato chips, or cereal within an hour of bedtime.
That’s fine.
But you’re going to wake up with:-Heartburn/acid reflux
-Night sweats/uncomfortable body temperature
-Bloating
-Frequent bathroom trips
Credit: Sporked / Liv Averett / Amazon / Instacart / iStock / Vons / Whole Foods The doom scroller
You need to see what the family is up to on Facebook.
What the ladies are up to on IG.
The latest fashion trend on TikTok.
Those algorithms are meant to be addictive (anyone seen The Social Dilemma?)
Image courtesy of Shutterstock The stress ball
You work.
A lot.Big decisions.
High stress.
You bring it home with you.
You bring it all way to the bed, actually.
Then you either a) can’t fall asleep because your mind is racing or b) wake up at 2AM with a head full of thoughts.
Image courtesy of Calm The energizer bunny
You have a desk job (not a judgment; this is hard to avoid these days).
You spend a LOT of time sitting.
Not much time moving.
Even less time outside.
By the time it's bedtime, you’ve hardly hit 3,000 steps in the day and the only sweat you broke was when your boss sent that Teams message saying, “Got a minute?”Having not expended energy, you’re not exactly tired.
So you lay there with your eyes awake for HOURS.And then you get anxious because you’re going to be tired tomorrow.
The anxiety keeps you awake even longer.
If you find yourself falling into one of these 4 buckets, today’s your lucky day. I’m going to give you a simple, personalized protocol so you can fall asleep within 5 minutes of your head hitting the pillow.
Fixing your sleep
You know which one of these categories you fall into.
Time to fix it.
By problem child type, here are your solutions:
Late-night snacker:
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