7 Good Minutes: Extra - A Week of 30-Second Notes for the Jolt Before Sleep

Some nights you drift off without a problem. On others, a sudden kick wakes you just as you’re getting there. If you can’t see why those nights differ, this short exercise gives you a way to look.

For seven mornings, write down three things: whether you noticed a jolt, when you last had caffeine the day before, and one word for how you arrived at bed — calm, rushed, wired, or wiped out. At the end of the week, look for a pattern and change just one thing for the next week.

Some sleep starts will still happen at random. The point is to make the avoidable ones easier to spot and the next jolt less of a mystery.


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7 Good Minutes is presented by OCEANSCAPE and published by The Extraordinary Network.