How I Radically Improved My Sleep and Productivity

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So, I’ve got to spill the tea on something that’s literally life-changing. I’m not exaggerating when I say it’s the most important thing you can do for your health. I’m talking sleep, y’all! (I can already see some eye rolls, but stick with me here.)

Now, if you’re hungry for a full-on deep dive, you won’t want to miss episode #498 of The Chalene Show. Trust me, we’re unpacking all the sleep secrets that could redefine how you live your life!

From Hustle & Grind to Prioritizing Sleep: Why Cheating on Sleep is Cheating Yourself”

I used to be the “Hustle & Grind” queen, staying up late and thinking a dab of concealer could fix anything the next morning. Can any of you ladies relate? Gents, I know you’re guilty too! But let’s keep it real: it’s not about the bags under our eyes, it’s about our well-being, our productivity, and heck, even our longevity.

You might think missing sleep is no biggie, but listen, it’s not just a “nice to have.” It’s a “MUST have.” Skip the gym? You’ll live. Eat like a teenager? You’ll still live. But cheat on sleep? Yikes, you’re playing with fire.

So, what made me turn sleep into my #1 priority?

I’m about to spill all my secrets, tips, and hacks in the hopes that it shifts your perspective and, most importantly, improves your health. Trust me, it’s time to tuck in early, get that beauty sleep, and wake up feeling like the boss you are. 💪🏼 #SleepRevolution

Ready to catch some quality Z’s? Then keep reading, my friends…


Reimagining My Sleep Story: From Burnout to Bedtime Bliss

Let me tell you about my old nighttime routine. It was a hot mess. After wrestling the kiddos to bed, I’d zoom through laundry, set out homework, and backpacks. I’d then hunker down for a work marathon at my computer. And get this, all the while telling myself I was “going to bed” by 10:30. Ha! A big, fat lie, because I was up till the wee hours, stressing out and never actually sleeping.

Couple Goals: Syncing Bedtimes

But here’s the real tea—staying up late was messing not just with my sleep but also my marriage. My hubby would hit the sack, and I’d still be up grinding. The thing is, this actually puts distance between you and your partner. Synchronizing your bedtimes, believe it or not, brings you closer. So let me tell ya, if you can make it happen, it’s worth it.

A Reality Check That Changed Everything

I lived like this for years until one day—BAM!—a brain scan turned my world upside down. I was confronted with the stark reality of what I was doing to myself. Sleep deprivation is not a joke, guys. It’s a one-way ticket to a host of serious health problems, from cancer to Alzheimer’s.

Confronting the Excuse Factory

I used to make all sorts of excuses like, “I’m more creative at night,” or “I need quiet time when everyone’s asleep to work.” It gave me a false sense of productivity and success. But looking at that brain scan, I realized the havoc I was wreaking on my health. And fam, I had to change. No more excuses.


Chalene Johnson quote sleep - deprived

Why I Had to Change My Sleep Routine for Family and Wellness

Rethinking Priorities and Triggers

You’ve heard what my life was like before—I’m sure some of you can relate. But everything changed when I shifted my focus to what truly mattered: my family and my own well-being. I had to reevaluate my triggers, habits, and most importantly, my schedule. Getting on the same circadian rhythm as my family became non-negotiable. Sure, you can survive on different rhythms, but let’s be honest, it’s far from ideal.

The Cost of Disconnection

Being out of sync with your family has consequences beyond your health. Mornings shouldn’t be a solo mission for your partner while you catch up on sleep. This disconnection affects not just you, but your family’s emotional well-being. The bottom line? If you have a choice, align your rhythm with your family’s. No excuses.

The Wake-Up Call: Always Tired, Yet Wired

I thought I was different—that I could function well despite little sleep. But the truth hit me hard: I was sleep-deprived and it was affecting every aspect of my life. From waking up tired and disoriented to being mentally foggy throughout the day, my previous routine was unsustainable. Waiting for the sun to set just to catch up on life? That’s no way to live.

Chalene Johnson quote sleep - necessary


My New Routine: A Commitment to Sleep-Inducing Habits

Okay, folks, let’s delve into this nighttime routine that has seriously been a game-changer for me. You know I love a good habit, and what’s better than a ritual that prepares your body and mind for a full night of revitalizing sleep? Talk about self-care 2.0.


Finding the Right Tools: Enter Relax Melodies

First off, I gotta give some credit to the app I’ve been using — Relax Melodies. Is it the best sleep app ever? No idea, but it works for me. It has bedtime meditations, chill music, and customizable sounds that mimic nature. It’s like having a mini-ocean or forest right in your bedroom. Plus, it has this cool feature where you can set a daily reminder to start winding down. So every day at 8:30 PM, my phone nags me to start my bedtime routine, and honestly, I couldn’t be more thankful for that push.


Laying the Groundwork for Tomorrow

So, the prep for the next day starts in earnest. I’ve got a system I call the “131 Water System” — I fill up three 25-ounce bottles with water and toss in a bit of ice. The bottles stay cold for up to 24 hours, so it’s perfect for staying hydrated throughout the day. I set out my morning supplements, prep my coffee machine, and even get my dog’s food ready. The point is, by doing all this the night before, I’m saving future me from a world of stress.


Dress for Success, Even in Your Sleep

I’m also meticulous about what I wear. Yes, I pick out my gym clothes, but I also go as far as setting out my makeup, contacts, and even my lashes. You’d be amazed at how much smoother your mornings can go when you’re not scrambling for a missing sock or eyeliner.


Using My SmartLife PUSH Journal

A big part of this routine involves planning. I write out my schedule for the next day in my SmartLife PUSH journal. It’s incredibly cathartic to get all the random thoughts out of my head and onto paper. It’s almost like my mind goes, “Alright, we can relax now; she’s got it all written down.”


The Power of Choice

And let’s not forget about the ‘audio menu’ for the next morning. It could be a lesson from the Marketing Impact Academy, an audiobook, or even a podcast episode. Whatever it is, I know it’s going to be something enriching for my personal development. 


Creating the Perfect Sleep-Inducing Environment

I also dim the lights in the kitchen. Haven’t tried those blue-light-blocking glasses yet, but hey, my son says they work, so maybe that’s next on my list. The goal is to get my body to start producing melatonin, which is basically your body’s natural “hey, let’s get sleepy” hormone.


A Social Media Detox Before Bed

This might be a tough one for some of you, but I try not to look at social media after 8:30 PM. In the beginning, I had to physically put my phone in airplane mode to resist the urge. Now, it’s more like a habit I don’t even think about. 


Parenthood and Sleep — A Delicate Dance

Now, to my fellow mamas out there juggling kids, sleep can seem like an elusive dream. If you’ve got a newborn, toddler, or even a curious 4-year-old, your sleep needs have to adapt. I promise, there’s a light at the end of the tunnel. You’ll get to enjoy uninterrupted sleep someday, but for now, be gentle with yourself. Maybe adapt a lighter version of this routine to suit your lifestyle.


A Joint Effort

Often, Brett joins me for this nighttime ritual. Sometimes we’ve got a show playing in the background, other times it’s just us preparing for the next day together. The point is, we’re synchronized in our routine, which is fantastic for not just sleep, but also our relationship.


Chalene Johnson quote sleep - reward


The Takeaway

What’s incredible is that this whole thing takes less than an hour. Less than an hour to set the tone for an amazing next day and a restful night. Imagine going to sleep feeling organized, relaxed, and confident. It’s an amazing feeling, trust me.


So there you have it, folks. Tweaking my nighttime habits has been a game-changer for my sleep quality, and it’s something that you can easily replicate. If you’re one of those night owls who struggles to drift off, then this episode was made for you because I dig deeper into the role of habits in our sleep patterns.

Before you go ahead and blame caffeine or a busy mind for your sleep troubles, remember this: for most of us, it’s all about habits. The way you prepare for sleep impacts not just you but also your family. I can’t even begin to describe the difference it’s made in my energy levels and overall well-being. Trust me, this isn’t just doable—it’s life-changing.


The Chalene Show podcast cover art

Now, I know you’re wondering about the science of sleep and maybe even how that nightly glass of wine is affecting your rest. Good news! I’ve got more episodes where I’ve chatted with world-renowned experts covering everything from the impact of sleep on weight gain to its role in mental health. Here are some to get you started:

Other podcast episodes of The Chalene Show about Sleep:


Look, sleep is non-negotiable for a healthy life. So, if you’re serious about getting your sleep game on point, click those links. You’ll find all the sleep wisdom you’ve been missing. Sweet dreams!


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