Start the New Year Off With Better Sleep Habits


Start The New Year Off With Better Sleep Habits – 028


On this episode 28, Jenny and I jump into 2019 with a new challenge that is all about getting more and better sleep!  Most of us are not prioritizing this important habit and it’s time to take a closer look at it and see how we can change our habits to get more rest.

I’m diggin’ my new wake up light alarm clock and Jenny is diggin’ her son’s Garmin Vivofit Jr..  My win and Jenny’s learn are both related to the potential stumbling blocks that the holidays can sometimes deliver.  


Tune in and Listen Below



What You’ll Hear (and don’t want to miss!)


: I share my thoughts on the first 6 months of The Improvement Project Podcast

: Some of the reasons why you need to prioritize the habit of sleep and an introduction to this month’s challenge

: 19 for 2019!  Jenny and I share what we have already begun to tackle on our lists.

: Listener Feedback:  Some great words and quotes from some of you who are listening and playing along.

: What Are You Diggin’ Lately?  I’m diggin’ my new wake up light alarm clock and Jenny is diggin’ her son’s Garmin VivoFit Jr.

: You Win or You Learn: Both my win and Jenny’s learn are related to the potential stumbling blocks that often arise during the holiday season.

35:36: We wrap it up for this week.  Next week we will be learning some great tips to get you sleeping better.  We will also be talking more about morning routines and how they can up your game!


Resources + Links Mentioned in This Episode:


Right click here and save as to download this episode to your computer

Book: The Sleep Revolution by Arianna Huffington


Book: The Miracle Morning by Hal Elrod


Harvard Women’s Health Watch

My 19 for 19 List- still working on it.  Will be here shortly

Duolingo App (Language Learning app)

Mint App (Budgeting App)

Wake Up Light Alarm Clock

Garmin Vivo Fit Jr.



Key Quotes:


“Habits are the compound interest of self-improvement. The same way that money multiplies through compound interest, the effects of your habits multiply as you repeat them. They seem to make little difference on any given day and yet the impact they deliver over the months and years can be enormous. It is only when looking back two, or five or perhaps ten years later that the value of good habits and the cost of bad ones becomes strikingly apparent.” -James Clear


Share your thoughts… We’d love to hear from you!


What was your biggest take away from this episode? Are you ready to take on some new habits in this new year?  Have you considered make a list of 19 goals that you want to have accomplished by year’s end.  Let us know!

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The Improvement Project podcast is hosted by Dr. Peggy Malone and Jenny Couse.  Peggy is a health care provider who encourages her patients every day to create better habits associated with their health and wellness.  She is wife to the hilarious and heavily bearded John, with whom she takes many adventures. Dr. Peggy is also a human being on a mission to create better habits for herself and by doing so, she hopes to inspire others to take up the challenge with her!  Jenny is a marketing professional in the international trade sector.  She and her husband Jeff are parents to hilarious 5 year old Ethan.  Her year of monthly habit resolutions in 2015 piqued her interests in how habits are created and best kept.

Join them weekly to explore how to create healthy habits that stick on the journey to becoming better humans!



Until next time,


Let’s get to work on improving your most important project.  That’s YOU!  Stay focused and get after it!

Thank you so much for listening.

Big Love,

Peggy and Jenny