routine

Want to Fall Asleep Easier? Try This Technique

We have all had one of those nights where falling asleep felt like nothing more than a challenge.

Even though we physically felt tired, our thoughts continued to distract us from drifting off to sleep.

Everything that could worry us did.

We worried about how tired we would feel the next day, how that meeting at work will turn out, or all those household chores requiring our attention.

It’s interesting. The more we feel like we have to fall asleep, the more anxious we can become.

So, what are you supposed to do? Keep on reading.

Allow Yourself To Stay Up

Yes, this idea may seem counterintuitive – but it can potentially help.

Feeling like we have to do something can make any situation feel scary and stressful, even when it isn’t.

What statement do you think would make falling asleep a little easier?

A: “I have to fall asleep in the next ten minutes, or I will feel miserable tomorrow.”

B: “I am comfortable in my bed right now, and my body will fall asleep when it is ready.”

Chances are you selected statement B.

Looking at bedtime as something you get to do instead of something you have to do can help you feel more in control of the situation.

This new routine may take a few nights to get used to – but it can potentially transform your entire sleep ritual.

Let’s say goodbye to tossing and turning and hello to relaxation.

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Ready to Become a Better Sleeper?

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Falling asleep is one thing. Staying asleep is something else. 

Our habits are the key to getting a good night’s rest night after night. Keep on reading to learn more. 

Reduce Light And Noise 

Light and movement are common disrupters of sleep. 

To block out the light, you can invest in some blackout curtains or an eye mask. 

When it comes to reducing noise, you can use earplugs or experiment with white noise. 

Playing soothing sounds can block out any unwanted noise and keep your mind calm before bed. 

Sleep Hygiene

Your evening habits have a huge impact on the quality of your sleep. 

It’s very important to listen to your body and allow it to wind down appropriately before bed. 

Most of us can’t walk through the front door at the end of the day and fall asleep right away. Most of us need to participate in some sort of relaxing activity first.

It may take some time to find an activity you like – however you can try journaling, reading a book or soaking in the tub. 

Follow A Sleep Schedule 

Our bodies thrive on routine – so having a consistent schedule both on the weekdays and weekends is so important. 

Going to bed and waking up at the same time every day can train your body, so it will anticipate when it’s time for bed.

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Forming New Habits Is Easier Than You May Think

Getting into the swing of a new routine can take some getting used to. 

But it is very possible if you put your mind to it.

Want to learn some of the secrets? Keep on reading. 

Find The Meaning 

What do you want, and why do you want it?

Whether you want to start waking up an hour earlier or learn a new language, it’s so important to remember your why.

Let’s talk about waking up early.

Chances are, there is a pretty good reason behind that want. 

Maybe you want more time in the morning to relax or work on hobbies before work, or maybe you’d rather start working earlier so you can have your afternoons and evenings free to spend with family.

When times get tough, remembering your reasons why can help keep you motivated.

Make a Plan

Once you’ve determined what you want, it’s time to think about how you can get there.

Creating a plan can help you stay on track and prevent unnecessary guesswork. Planning out your days/weeks in advance can help bring a bit of the future into the present. 

Continue to Move Forward

Even the most well-thought-out plans don’t always turn out as anticipated.

Working towards your new habit for just one minute a day is far better than skipping a day altogether. All you can do is take one step in front of the other. 

Change Along the Way

Whether you realize it or not, we change a little every day.

We learn. We grow. We thrive.

As time goes on, you may feel like a certain habit/activity no longer aligns with your goals and lifestyle.

Adjusting your routine is not the same as quitting. It all comes down to listening to your body and giving it what it needs.

“Motivation is what gets you started. Habit is what keeps you going” – Jim Ryun

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The Many Benefits Of Having a Routine & How To Plan Your Day For Success

There is something very grounding and calming about having a predictable schedule.

It’s a common misconception that only children thrive on routine, but that is not the case. Teens and adults do as well.

Structure can help reduce the need to be constantly making decisions, which can help prevent anxiety. 

Now, you may be thinking to yourself, “I’d love to get started but have no idea where to begin.”

Well, you’re in the right place. Keep on reading.

What Would Your Ideal Day Look Like?

Before we get started, here’s something for you to think about.

If you were to plan your ideal day from start to finish, what would it like?

When would you wake up? 

What would you eat for breakfast, lunch and dinner?

How would you make your chores more fun? 

What time would you go to bed?

Okay, once you have thought about what your ideal day would look like, take some time to think about how you can make those wishes a reality.

What Are Your Goals This Week?

Planning your day is one thing; planning your week is something else.

No matter how organized and predictable your days might be, there will always be little things that come up last minute we have no control over. 

That’s where weekly planning comes into play. 

Your weekly list should include items that are important but can easily be pushed back a day or two if something comes up. 

Every Sunday night or Monday morning, set aside a few minutes to jot down five things you would love to get done one day that week. It also never hurts to give yourself some buffer time, in case something takes longer than anticipated. 

Re-Evaluate

Just because a goal or habit may sound great in theory doesn’t mean it’s great for you. 

You know yourself better than anyone. If something in your routine feels off or just isn’t working, it may be time to walk away or go about it in a new way.

Re-evaluating is not the same as quitting!

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How to Get Your Sleep Back on Track

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Are you tired of lying awake in bed all hours of the night? Are you ready to finally get your sleep on track? If so, keep on reading.

Track Your Sleep

You have some homework to do before officially getting started.

You’ve got to start tracking your sleep.

Even though you may not realize this, not all nights are the same. Chances are some nights are better than others.

But if you aren’t keeping track, you’ll never know for sure.

Do you sleep better on weekends versus weekdays?

Is it easier to fall and stay asleep in a cooler room?

After a week or two, you should start noticing patterns.

Love Your Bed

You have the power to train your brain to love your bed. You just need to learn the right skills.

A very popular tip is to reserve your bed for sleeping and only sleeping.

We get it. A lot of people like working or watching TV in bed. But doing so can make it harder to fall asleep.

The main goal is to teach your brain to associate going to bed with sleeping.

Manage Your Worries

Have you ever had one of those nights where all you can do is lie in bed and worry about the next day?

Falling asleep should be relaxing – not stressful.

Of course, it isn’t always easy to turn off our thoughts. But there are plenty of techniques that can calm them down.

Try your best to focus on the present moment. The here and the now are all that matter.

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Are You Constantly Tired Throughout The Day?

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Feeling tired once in a while is one thing, but feeling tired every day is something else.

There are plenty of habits out there that can give you a much needed energy boost.

Pay Attention to Your Sleep

Most of us understand the effects of not getting enough sleep.

But did you know that getting too much sleep isn’t good for you either?

Sleep is so essential for our overall physical and mental health.

You know yourself best, but 7 – 8 hours are recommended for most adults.

Get Off The Couch

Isn’t it interesting how laying down can make you more tired?

Staying active and moving your body is what gives you energy.

And no…you don’t need to do an intense workout. Walking around the block is a great place to start.

Have Fun

There’s no such thing as too much laughter – it is free after all.

We all have that one friend who always makes us laugh and try new things.

The next time you’re feeling a little tired or run down, go ahead and give them a call.

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How to Sleep Like a Billionaire

How to Sleep Like a Billionaire

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In the age of social media, life is more distracting than ever. There’s always an email that needs our attention, or a group chat “emergency”.

When trying to get important stuff done, the last thing you need is your phone going off every 5 minutes.

Of course, it’s completely fine to turn off your phone. But you can’t always turn off your mind.

What if my kids need me? What if a potential client is trying to book a consult? The list goes on.

If that sounds like you, waking up at 4 AM may be your secret weapon.

The Benefits

1) There are little to no distractions – It’s very unlikely anyone will text or email.

2) You have the peace of mind that your family is sound asleep.

3) There’s no breaking news on social media to distract you.

So, at this point, you may be thinking to yourself, “Okay, I’m ready to get started, I just don’t think I have it in me.”

Oh, but you do.

Stay Consistent

Yes, with most goals starting slow and steady is the best move, but not when it comes to waking up early.

Our body thrives on routine. Waking up at 4 AM one day, and 7 AM the next, can mess with your body clock and do more harm than good. The first few days or even weeks will be an adjustment. But you’ve got this.

Go to Bed Early

You know yourself best. Depending on your age and lifestyle, you should aim for 6 – 8 hours of sleep a night.

If you’re ready to start waking up earlier, going to bed at midnight must become a thing of the past.

Have a Reason to Wake Up

This may feel self-explanatory, but it’s very important.

What stops you from hitting the snooze button? What are you determined to get done today? That’s your reason.

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