t h e q u i ck g u i d e b etter… i n ju st 10 · 2020. 2. 20. · t h e q u i ck g u i d e to sl...

The Quick Guide To Sleeping Better… In Just 10 Minutes

This report has been brought to you by:

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Introduction And Common Sleep Struggles A good day begins with a good night's sleep... But are you starting your days in reverse? You know, the kind of mornings where you wake up feeling tired as all get out. Your source of energy being derived from the umpteenth cup of coffee you’ve managed to down. And it’s not even noon. Nightfall finally rolls around, the moment you’ve been waiting for, bedtime. Your weary head hits the pillow and just like that, you’re absolutely, positively... wide awake. It’s a cruel irony, but we’ve all managed to wind up here. Then comes the standard tossing, turning, and palpable sighs as an internal feud commences with your fluorescently lit alarm clock. The same one that persistently updates you on your diminishing allotment of precious sleep. Whether this is a frequent occurrence or few and far between, it’s an unfortunate truth we can all relate to. When you just cannot fall asleep. Out of all the life advice my father has ever given me, having a consistent, sane sleep schedule remains one of the most unattainable feats. And I know I’m not the only one struggling to chase a good night’s rest. The Centers for Disease Control and Prevention's (CDC) reports that 1 out of 3 adults are not getting enough sleep on a regular basis.


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So if you’re anything like me, you’re not alone. According to the National Sleep Foundation , a whopping 45% of Americans reported insufficient or poor sleep that affected their day-to-day tasks and activities at least once in the last 7 days. And sleep quality is a real issue, on top of sleep quantity. But just how important is sleep really? Let me toss a few facts your way regarding a lack of shuteye. Take a look at some of these common side effects that can happen if you don’t get enough sleep:

● You gain weight.

● You eat more and make poorer food selections.

● Your memory worsens.

● Your mental clarity and focus diminishes.

● Your ability to learn new things is hindered.

● Your mood declines (aka you’re really, really cranky).

● You’re more anxious and stressed.

● Your relationships suffer.

● Your immune system weakens along with your ability to fight off

infections and pathogens, so you get sick more often and for longer

periods of time.

● Your long-term health is in grave jeopardy. Chronic bad sleep is

associated with a higher risk of conditions like diabetes, heart


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disease, obesity, high blood pressure, stroke, frequent mental

distress, depression and other mood disorders.

Are you sick and tired of being sick and tired?

The madness ends here!

I know firsthand how you feel and we’re going to change that starting now.

I’m going to tell you what I did to overhaul my sleep, supercharge my

mornings, and consequently liberate my health and wellness.

I know sleep schedules are anything but cookie cutter, so I’m also going to

share my extensive research and shuteye solutions that I’ve personally

utilized during this sleep debacle I so often find myself in.

So you can rest easy (literally) knowing there will be something worthwhile

and meaningful for you by the end of this report!

7 Things I Did To Overhaul My Sleep, Supercharge

My Mornings, And Revitalize My Health

A bit more backstory on my nighttime nuisances.


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Not only was I struggling with sound sleep but my mornings were taking a

massive hit, as well. It’s a vicious cycle that seems to gain destructive

momentum at an alarming pace.

I found that my entire day was affected by my lack of sleep. Productivity,

concentration, mood, overall zest for life were all in the tanker.

I was officially burnt out and limping through the daily motions of life, work,

love, social life, responsibilities, etc. I refused to let my perfectionist,

GO-GO-GO mentality stop and assess the massive problem that needed

my immediate attention and legitimate help.

You go into a sort of sleep deprived survival mode that puts the blinders up

on any bigger picture realizations.

I knew these feelings, both physical and mental, were uncharastically me

and it was time for a massive overhaul.

I’m all for simple, quick solutions (emphasis on the quick as I’ve been

rather impatient, ornery, and just a tad bit sleep deprived).

I managed to put those feelings aside and I did my due diligence.

By now, I should be a full time sleep sensei with the amount of research,

training, trial and error, and all around ludicrous things I’ve tried to fall

asleep.


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I’ve done the whole gamut from the newest age technology to ancient

remedies to quirky yet promising gadgets and gizmos to sleep elixirs and

everything in between.

I have rightfully earned my bedtime black belt.

And with that, I’ve done the dirty work so you can sit back, relax, and read

your way to better sleep.

Luckily, after months of using myself as a human guinea pig, it only took a

few minor tweaks to finally get some dang sleep and ultimately change my

life for the absolute better.

So let’s go over what actually works so you can apply it to your life and

reap the massive benefits!

1. Sleep With A Weighted Blanket I first heard of Gravity’s Weighted Blanket a few years ago when I believe it was just a Kickstarter project. It was over $200 at the time, which was too steep for my pocket book. My frugal self couldn’t justify spending hundreds of dollars on some weighted fabric contraption. But it promised a natural solution to stress and anxiety and promoted better sleep, all areas I knew I needed help with. So here’s the deal with these blankets. They’re filled with evenly dispersed micro beads that are engineered to be 7-12% of your body weight to


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naturally calm the nervous system and mimic the act of being hugged or held. This deep touch pressure stimulation promotes the super helpful hormones, melatonin and serotonin, that aid in relaxation, and lowers cortisol levels, the notorious stress hormone. The weighted blanket is a physiological, natural method to lowering blood pressure and heart rate while elevating your mood and encouraging more restful, sound sleep. I’m all for natural remedies and healthy alternatives to sleep aids and prescription medications, so I was intrigued and decided to invest in an anxiety blanket of my own. And stress and anxiety are some of the key players in why we can’t fall asleep. So how does one select the very best blanket? Well, let’s take a look...

How To Choose The Right-Sized Weighted Blanket:

● To calculate, a good rule of thumb is:

○ Take 10% of your body weight and add (+) 1 or 2 pounds

● They usually come in 12 lb., 15 lb., 20 lb., and 25 lb. weights.

● I suggest going a little heavier if you’re in between sizes.

● For instance, if you were 150 pounds, I’d go with the 20 lb. blanket.

Where To Buy A Weighted Blanket:


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Here are some of the top blanket brands to choose from…

● Gravity Blanket : The Weighted Blanket For Sleep, Stress and Anxiety

- $249.00 - 20 lb Space Grey (Available options: 15, 20, 25 lbs -

Space Grey, Moon Ivory, Galaxy Blue)

● Calming Comfort Weighted Blanket by Sharper Image - $167.97 - 20

lb grey (Available options: 10, 15, 20, 25 lbs - Blue, Grey, Pink -

Large/Small sizes)

● Tranquility - Weighted Throw Blanket - $69.99 - 12 lb - (Available

options: Grey, Ivory)

I must admit that my anxiety blanket is doing wonders. Not only does it help me relax and wind down to fall asleep but it also helps me stay asleep throughout the night. It’s an interesting sensation at first but didn’t take long at all to get accustomed to the extra weight. It’s so soothing and brings me back to my childhood when my mother would tuck me in and wrap me up in a beautiful, blanketed burrito ensemble. It’s not your ordinary sleep tactic but I highly recommend it if you’re struggling with anxiety or stress and having a hard time falling and staying asleep.

2. Adjust The Settings On Your TV Ideally, your bed is a sanctuary that should be used solely for shut eye and another fun activity that starts with s. It’s important that your body and mind associate your bed with only rest and intimacy.


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https://www.amazon.com/Gravity-Blanket-Original-Weighted-Popular/dp/B07BN75Z3R?imprToken=ROdFk.aWI92CXr7IqBGP2A&slotNum=0&ie=UTF8&camp=1789&creative=9325&linkCode=w61&creativeASIN=B07BN75Z3R&tag=healthcom04a-20&ascsubtag=3053aaf228d31dafa63df18a31afe50ahttps://www.amazon.com/Allstar-Innovations-Weighted-Blanket-20-20-Pound/dp/B07F3R6826?th=1https://www.target.com/p/12lb-weighted-throw-blanket-tranquility/-/A-53693401

If you’re anything like me, your bed can easily become a hub for all things life, work, love, meal, and entertainment related. The bed has morphed into an all encompassing, multifunctional living space. I’ve managed to knock off a great deal of these non-sleep/love related endeavors. But I’ve yet to move my beautiful 65-inch LG Smart TV out of my sacred space. Much to my demise, rather harmful blue-light is emitted by various digital screens, such as cell phones, tablets, computers, and, eh-hem, televisions. This artificial light hinders your body’s melatonin production, which is the ever important hormone that regulates our sleep/wake cycle aka the circadian rhythm. Limiting melatonin levels throws your body out of sync and makes it increasingly hard to fall and stay asleep. And the bigger the screen, the more you’re absorbing these blue-light, melatonin sleep suckers. Wonderful. So in the meantime, I adjusted my settings to make my TV a little less intrusive and a little more eyeball friendly. How so? First, utilize the “Energy Saving” mode.


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I went into the picture settings and there’s an “Energy Saving” section that lets you adjust from minimum, medium, maximum, and screen off. If I’m watching TV anytime later than 6pm, I’ll flip it to maximum , which dims the brightness of the screen and reduces energy consumption. It helps more than you could imagine and only takes a few seconds to do. It’s become second nature for me. Secondly, turn on the “Eye Comfort Mode”. I actually keep the “Eye Comfort Mode” mode on all the time now (besides watching sports or action packed movie). This option automatically adjusts the color temperature of your screen to reduce eye strain. Your TV may not have these exact options but it’s definitely worth a little bit of investigating. Additional tips for reducing eye strain while watching TV:

● Sit further away from the screen (about 8 to 10 feet away)

● Lower the screen’s brightness, backlight, or overall light output

● Don’t watch TV in a completely dark room, utilize soft light to prevent

eye strain.

● Toggle with feature settings like 3D, Auto Motion Plus, & Dynamic

Contrast


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● Prevent screen glare - close blinds, adjust positioning, etc.

● Wear blue-light blocking glasses to help protect you from harmful

blue-light exposure and glare.

○ *Note: These glasses are ideal for blocking and filtering blue-light from any digital device. I highly recommend these to anyone who works in front of a screen or smartphone all day. I wear them daily to help reduce digital eye strain, eye fatigue, and migraines.

Apply these tips wherever you can to greatly improve your TV watching and eventual sleepy time experience.

3. Cut Back On Screen Time And Set A Digital

Curfew It seems silly, but you really have to strongarm yourself sometimes to correct a habit that’s been blossoming into a beautiful bedtime blunder. Some are better at this strong arming than others! And I personally volley between being the most stoically self-disciplined to the likes of an unsupervised child running amok in my brain. When it comes to breaking a bad habit, you must mentally sit yourself down and lay down the law. I found myself going down a path of digital destruction. Screens and technology have taken over in a zombie apocalypse type fashion. My laptop, smartphone, tablet, smart TV, Apple Watch, Echo Show, I could go on and on.


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It’s a bit concerning at the amount of time we’re sucked into a screen on any given day. Insert: iPhone’s “Screen Time” function If you have an iPhone, and haven’t done so yet or recently, pull up the “Screen Time” feature in your Settings. It’s absolutely mind blowing to see a full on, visual report of your daily and weekly phone habits and screen time. It has the number of times you pick up your phone every hour, apps first used after pick up, most used and total time spent on apps, and how many notifications you receive hourly and daily. It will start averaging your daily and weekly screen time and let you know if you’re above or below average. Seeing the facts laid out is huge. For instance, as of right now my screen time is showing 4 hours and 57 minutes per day and 34 hrs and 45 mins per week. Mind boggling! I do use my phone for work every day which bumps up these numbers. But it categorizes how you’re spending your time such as productivity, social networking (includes text messages and all social media apps), reading & reference, health & fitness, creativity, entertainment, games, etc. If you have a Google Pixel phone… It also has a native “Digital Wellbeing” app that logs similar usage data and includes an option to set limitations on your usage.


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If you’re an Android user ... There are an ever growing number of apps you can get in the Google Play store that help track and monitor your mobile device usage. Helpful Usage Monitoring Android Apps:

● QualityTime

● SPACE (Break Phone Addiction)

● Social Fever

● AppUsage

● App Detox

● OffTime

● My Addictiometer

Utilize this valuable information and find out where you can adjust and tweak to manage your time and hours more effectively and consequently spend fewer hours staring at a screen. I realized where my problem areas were and made a daily conscious effort to reduce my screen time and prevent myself from hours of idle, mindless scrolling and surfing. What has really helped is Apple’s “ Downtime ” and “ App Limits ” features. Downtime lets you set a schedule for time away from your screen. And during downtime, only apps that you choose to allow and phone calls will be available.


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I currently have mine set at 7am to 6pm. And the beauty of it is if you select an app that’s not on your “allowed list” then it gives you 2 options: Remind Me in 15 Minutes or Ignore Limit For Today. I’ve trained myself to alway select the first option and after 15 minutes of being on that particular app, it will let you know when your time is up. Fantastic! This has honestly cut down on so much wasted time. It even fades the icons until your downtime is done. App Limits is another feature I love. This works in a similar way and lets you set daily time limits for app categories you want to manage and it resets every day at midnight. To do so, go into the “App Limits” and click “Add Limit”. This lets you select from main categories like social networking, games, entertainment, education, reading and references, productivity, etc. or you can select “All Apps & Categories” if you want to manage entire phone usage. Then plug in your daily limits for each (hours and minutes) and set. A helpful little notification will pop up 5 minutes before the time limit expires. Use technology to your benefit and utilize any and all of its friendly little reminders to unplug and help you stay the heck off your phone. Be stern with yourself but set a realistic digital curfew. Ideally, your cut off for bright screen exposure should be 2 - 3 hours before you hit the hay. Try setting your digital curfew at 2 hours before bedtime, 1 hour before, or even 30 minutes beforehand.


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The earlier in the evening you set your curfew the better but be practical with yourself. Start off small and work your way backwards if you’re having a hard time cutting off all things digital. I shoot for 8pm - 9pm as my nightly digital curfew. I use a sleep timer on my TV to keep me honest. I’ll set it for 30 minutes to an hour and a half depending on the day. So be mindful of your daily screen time and get into a consistent, nightly digital curfew routine. These habits will benefit your sleep and productivity levels exponentially!

4. Read Before Bed It’s quite a conundrum that most of us use a plethora of handheld devices, electronics, and technology to wind down and relax in the evenings. I’m guilty of this offense and take great joy in uncharted deep dives into my device at the end of the day. But the very act of doing so tampers with your body’s natural clock and artificially stimulates your brain to stay awake. So we’re at a crossroads here… What should we do? Insert: Books.


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In a world oozing of the latest and greatest tech, it’s easy to forget the power of books. Traditional, paperfilled, physically bound books... without a lick of technology in sight. Studies suggest reading can act as a serious stress-buster, which is crucial since stress and anxiety are some of the main culprits behind troubled sleeping. Reading can combat insomnia, lower levels of cortisol ( the notorious, havoc wreaking stress hormone ), improve cognitive function, and help you relax. For instance, a study done in 2009 by researchers at the University of Sussex found that just 6 minutes of reading can lower stress levels by a whopping 60%, easing muscle tension, slowing the heart rate, and altering your state of mind. They also found that reading was shown to be more effective than other popular methods at reducing stress. The study suggests that reading may be:

● 68% more effective at lowering levels of stress than listening to music

● 100% more successful at stress reduction compared to sipping a cup

of tea

● 300% more beneficial than going for a brisk walk

● 700% more stress relieving than playing video games

Among the researchers was Dr. David Lewis, a cognitive neuropsychologist, that explained how reading, no matter what type of


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book, can actively captivate your mind and spark your imagination in order to gain access to an altered state of consciousness. This incredible feat happens when you allow yourself to be fully engrossed by a book. As you read, your mind and focus shift, naturally letting go of outside stress and worry. Tension subsides, relaxation ensues, and this perfectly paves the way for a successful, stress free slumber. So if you’re anything like me, resist the urge to grab for your phone (or any other brightly lit piece of technology) when you’re unwinding at night. Fill the void of late night screen time with a healthier alternative… physical books . Here’s how to reap the most bedtime benefits from reading:

● Incorporate reading into your nightly bedtime ritual .

● Consistently reading before bed will naturally cue your body that it’s

time to wind down and go to sleep, leading to a more relaxed, deep

sleep.

● Aim for 15 - 30 minutes of reading . But as mentioned earlier, even

6 minutes can do the trick. So consider it your abridged, adult

bedtime story.

● Pick a book that’s engaging and enjoyable to you, no matter the

content. Don’t put unnecessary pressure on book selection. It doesn’t

have to be life changing, business building, revolutionary or


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educational. No requirements. Use it as your nightly escape from

work and life stresses.

● Avoid bright overhead light and opt for a lower wattage side table

lamp (no more than 50-60 watts), a dimmable lamp, or clippable book

light.

○ *Bonus points if the light is red or amber colored. These

particular colors don’t emit white or blue-light, meaning they

won’t disturb your nightly production of melatonin.

Out of everything I’ve tried, reading at night has become one of my biggest bedtime influencers. It so perfectly and effortlessly takes my mind off any worry and sets the stage for sedative sleep. With the heaviest of eyes, I’m so exhausted once I’m done reading a chapter or two that I can’t turn the light off fast enough. Another perk is I have almost zero interest or temptation to turn on the TV once I’m done reading. Book down, lights out, and I’m zonked until morning. It’s a beautiful thing.

5. Charge Your Phone Out Of Arm's Reach Before cashing in your chips at night, do you habitually plug in your phone and set it on your bedside table? This ritual may ring a bell as our phones are now nightstand necessities.


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It’s almost standard protocol at this point. In addition to being the all-around, daily, necessary life accessory. But if you can cut the nightly technological ties, you’ll give yourself a hefty advantage that will carry through to the next morning. You can actually kill a few problematic birds with one stone by charging your phone somewhere other than your bedside table. What are these problematic birds I speak of? Well, first off, it stops the mindless surfing, scrolling, and screen time before bed. All of which wreak havoc on our sleep and trick our brains into thinking it’s still go-time. It’s also second nature to grab our phones when they’re in eyeshot and earshot. So this entirely prevents that innate compulsion to check our devices when we’re trying to wind down and go to sleep. Second, you don’t wake up and find yourself caught in a newsfeed, social media vortex. It’s just too easy to lay in bed checking every news source, app, and update while you wait for your body to catch up with rising (or completely risen) sun. This is one of the quickest ways to drain precious time and energy.


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Utilize those early morning minutes and hours for pure, personal productivity. Start your day strictly focused on yourself, in a clear headspace and block out your phone’s equivalent to Pandora’s box of unnecessary, virtual chatter. So, there are 2 easy ways to do this:

1.) Get a physical alarm clock. This takes the pressure off using your

phone’s alarm, so you can charge it anywhere you see fit. In the

kitchen, on your desk, on a bookshelf. I use Philips Wake-Up Light

Alarm Clock. It uses a combo of light and sound to wake you up

naturally. The light gradually gets brighter over the course of 30

minutes until your room is glowing with a bright, energizing light. It

also uses nature sounds at your wake up time to help ensure you’re

awake.

2.)Place your phone several feet away. If you prefer to use your

phone’s alarm clock at night, you can definitely still do that. Just set it

somewhere that’s not inches away from your grasp. Put it far enough

away that you’ll have to physically get up in the morning to turn it off.

A bookshelf, dresser, ottoman, etc. This method can be a huge

positive shift because getting up right away is an ideal waking method

as opposed to laying in bed smacking snooze for an indefinite period

of time, which is counterproductive for your health.


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Give your eyes a rest and keep your mornings clearly focused by charging your phone somewhere other than your nightstand. A little bit of device distance will go a long way!

6. Set A Bedtime Alarm Or Utilize A Sleep App We’re all accustomed to setting an alarm to wake up in the morning. It may not be our favorite thing to do but it works and we’ll continue doing so until something better comes along. Well, the same method applies for establishing bedtime routines. Having a consistent routine for am/pm and going to bed and waking up at the same time every day is a vital component to healthy, restful sleep. But we’re not flawless creatures and we find ourselves making silly excuses to postpone bedtime, toeing the waters between adequate and inadequate slumber as each minute passes. I’ve found a few helpful bedtime alarms and nighttime cues to keep me on the straight and narrow. So, insert another functional iPhone feature that I’ve adopted into my daily life. But don’t fret if you’re anti Apple, I have apps and options no matter what your preference! Tip #1: Bedtime Alarm: For my fellow iPhone users


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Apple has an alarm feature called “Bedtime”. It’s intended to help you develop a stable sleep schedule and actually stick to it by giving you a bedtime alarm in addition to an AM alarm. It’s super simple to use. Here’s what you’ll do:

● To locate it, go to the < Clock app and click the < Bedtime tab

● Tap “ Get Started ”

● Choose your desired wake-up time , then click “ Next ”

● Select the days of the week (Mon-Sun) you want your alarm to go

off & tap “ Next ”

● Plug in how many hours of sleep you need, push “ Next ”

● Choose your bedtime reminder : 15, 30, 45, or 60 minutes before

bed or at bedtime, tap “ Next ”

● Pick your “ Wake Up Sound ” (you can adjust volume level in Bedtime

settings), click “ Next ”

● Hit “ Save ” and wahla! You’ve got a bedtime and morning alarm.

● Note: Turn ON / OFF the “ Do Not Disturb During Bedtime ” in

Bedtime settings- This dims the lockscreen and silences calls,

notifications, and alerts during your allotted slumber session.

I like this application because it gives you a daily, weekly, monthly and yearly “sleep analysis” graph and average amount of sleep (hrs/mins). You can go to “More history” in the app to see a little more in-depth data. However, it just tracks the time you spent in bed, not how much you actually slept or moved. To do that, it’s best to get yourself a sleep tracker.


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Tip #2: Best Sleep Trackers For Apple Watch Apple Watch unfortunately doesn't automatically track your sleep (bummer) but there are a ton of great apps to facilitate this. Here are the top 5 sleep monitors:

● Pillow Automatic Sleep Tracker - Free, $4.99 for the Premium

version

○ Automatic sleep tracking

○ Welcome Screen shows daily sleep cycle, hours of sleep, and

quality sleep percentage

○ Smart alarm to wake up at optimal time in your sleep cycle

○ Detailed sleep cycle analysis & heart rate analysis

○ Audio recordings (captures snoring, sleep apnea, and sleep

talking - only in manual mode )

● AutoSleep Tracker - One time purchase - $2.99

○ Automatically tracks sleep - No buttons to press, just fall asleep

○ Daily sleep reports - Sleep rings give instant feedback on how

you slept

○ Detailed sleep session analysis & heart rate, minute by minute

○ Siri shortcuts and sleep reminders

○ Today’s Readiness Report - Uses waking pulse & heart rate

variability to help give insight on physical & mental state


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○ Sleep Bank - Shows if you’re in sleep credit or sleep debt and

what to do to make proper adjustments

● SleepWatch by Bodymatter - Free, SleepWatch Premium -

$2.99/month

○ Auto sleep tracking

○ Daily sleep briefings - hours slept and % of nightly goal, total

restful sleep time, avg. sleeping heart rate, sleep patterns

(restful, light, active)

○ Improve your sleep with personal a.i. - Alerts you with sleep

feedback, suggests opportunities to improve sleep, keeps you

on track, notifies you of sleep accomplishments

○ Follow your sleep patterns and trends

Tip #3: Sleep Apps For Android Users Here are some of the top sleep apps to check out if you have an Android device:

● Sleep Better - Android, also works with iOS: Free

● Sleep As Android - Android: $3.19

● PrimeNap's Sleep Tracker - Android: Free

● Good Morning Alarm Clock - Android: Free; iOS: $4.99

● Sleep Time+ - Android, iOS: Free

Tip #4: Wearable Activity Trackers


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These tech-fueled gadgets are becoming increasingly popular and multifunctional. They started out as fitness trackers and have morphed into mini computers that help track all sorts of useful things, including sleep. Here are the best wearable trackers with sleep monitoring:

● Fitbit Charge 3 - Current price: $149.95, Amazon

○ Sleep Stages via heart rate

○ Swim tracking / waterproof

○ 24/7 heart rate

○ VO2 Max data and step tracking

○ SpO2 blood oxygen sensor

○ 7 day battery life

○ iOS and Android

● Garmin Vivosmart 4 - Current price: $129.99, Amazon

○ Advanced sleep monitoring

○ Gauge blood oxygen saturation levels during the night with

wrist-based Pulse Ox sensor

○ Fitness and health monitoring tools (wrist-based heart rate,

all-day stress tracking, relaxation breathing timer, VO2 Max)

○ Safe to wear while showering and swimming

○ Up to 7 day battery life

● Fitbit Alta HR - Current price: $149.95, Amazon


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○ Sleep tracking

○ 24/7 heart rate monitor

○ Step tracking

○ Customisable bands

○ iOS and Android

● Motiv Ring - Current price: $199.99, Amazon

○ 24/7 Smart Ring (wearable ring, as opposed to most tracking

wristbands)

○ Monitors sleep

○ Tracks steps and distance

○ Monitors activity, calories burned, and heart rate

○ Lightweight, durable, waterproof

○ Compatible with Google Fit and Apple Health

○ 3-day battery life

Bedtime alarms, sleep apps, and activity trackers are fantastic tools to help understand, adjust, and unlock your most optimal sleep potential. Try incorporating one or all into your daily routine and see how quickly you experience some positive sleep changes.

7. Establish An Effective, Early Morning Routine The best way to conquer your day is to have a solid plan of action from the get go.


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Establishing a morning routine preps you physically and mentally for the day to come. It’s a sure fire way to start your day off on the right foot. Because it’s difficult to feel in control if your mornings start off haphazardly. You know the dreaded feeling when you accidentally (or intentionally) sleep in and the whole morning becomes a clustered, mad dash to get out the door. Forget the frazzle dazzle feelings by having a routine you can rely on. Here are some easy ways to create an effective morning:

● Wake Up Earlier - The early morning hours are some of the most

precious and powerful. Growing bodies of evidence show the

benefits and subsequent success of early risers. The early bird really

does get the worm. Waking up early gives you ample time to properly

execute your day.

○ Plan of action : Let’s say your goal is to wake up at 5am but you

usually wake up at 7:30am. Instead of biting the bullet and

trying to overhaul your sleep in one fail swoop, do it slowly.

■ Set your alarm 15 minutes earlier each day.

■ Make sure to go to bed 15 minutes earlier , as well, so

you’re not missing out on crucial sleep.

■ Within 1 week, you’ll have accomplished your AM goal

and will be more likely to stick to it long term.


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● Make Your Bed Right When You Get Up - It may seem silly or

insignificant but making your bed each morning is one of the easiest

ways to effectively start your day. It only takes 2 - 3 minutes and

begins your morning with an automatic, easy win and sense of

achievement. Plus it helps prevent the urge to jump back into bed. So

take the first few moments and tidy up and let it carry through the day.

● Meditate - Morning meditation puts you in a calm, focused

headspace. This is incredibly influential for the entire productive flow

of your day. Being mindful and having a few moments of “me time”

gives you clarity and control to conquer your day.

○ Plan of action : Meditating can feel a little intimidating if you’ve

never done it before. I’ve always heard of the benefits and

wanted to utilize it but didn’t know how. I stumbled onto the app

called Headspace and it’s been a dream. I felt amazing from

the very first go at it. It’s a guided meditation and mindfulness

app available on Google Play and iTunes. You can plug in your

preferences and goals and it spits out the perfect combo. It

recommends starting off small (2-3 minutes) and building up to

10 - 15 minutes.

● Identify Your Top 3 Tasks - To-do lists can get unruly sometimes. To

prevent a tizzy of task buildup, focus on the 3 most important things

you need to accomplish that day. Take a few moments to identify the

tasks and physically write them down on a piece of paper. This gives


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you a clear plan and objective to tackle the most important tasks each

day.

Putting It All Together So there we have it, the 7 things I modified in my daily routine to help establish a healthy sleep cycle, once and for all. As you saw, none of these changes were astronomical or outrageously expensive or impossibly hard to develop and adopt. I’ll admit, some areas were harder than others and it did take some sincerity with myself and some self-discipline to get me here. But the biggest thing is realizing it’s not impossible and it doesn’t have to be an immense struggle. These are the 7 areas that personally helped me best and even though we all live individual lives, there are absolutely things you can take from this and adapt into your own day-to-day routine. You don’t have to make a big song and dance about this new sleep undertaking but the key is to get yourself in the mindset of change and consciously tell yourself that you’re open and committed to trying new things. Set attainable goals and start small. Pick 1 or 2 of the 7 sleep solutions that you can implement the easiest. And in the true essence of trying any new endeavor, you’re going to hit a few bumps along the way while you’re figuring out what is best for you.


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So know that it’s okay to fail sometimes and you’re not going to be perfect with a stellar sleep schedule right out the gate. Don’t be super strict with yourself and get frustrated or throw in the towel if you mess up or go off course. Accommodate and give yourself time and practice patience. You just have to make the decision that you want to change and that you want to start. And every good day starts with a good night. So let these simple changes better your sleep, brighten your days, and bolster your health. And with a few small, continued actions, you can truthfully change your life. Here’s To Healthy Sleeping - The Team at FYIWellness.com


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