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15 Ways to Sleep Better, and Wake up Refreshed

15 Ways to Sleep Better, and Wake up Refreshed

We are all plagued with the modern man’s disease—insomnia.

From a combination of bad diet, lack of exercise, staring at electronic back-lit screens for hours, we have thrown our circadian rhythm clocks completely out of whack. In the last year I have been digging deep into the world of healthy habits, and have found a wealth of information from sources such as BulletProof and Fat-Burning Man. These alternative health advocates use cutting edge technology and science to help you hack your health.

And thankfully, in order to sleep well, it doesn’t really take all that much effort. Make these simple tweaks to your daily routine with these 15 ways to sleep better, so you wake up refreshed.

1. Cut back on sugary beverages.

Ah, the sugar problem. I could go on for days about how fructose corn syrups, low fat foods and soda have destroyed American health. But, in regards to sleeping better, cutting out the sugar will do wonders for your sleeping. If you consume more than 3 sodas a day (or say, 2 Starbucks Grande Lattes), try to cut that amount in half, and stop your sugar consumption after 5 p.m. This will allow for your body to detox and metabolize (or store) all those simple carbohydrates. An insulin spike right before bed is counterproductive to a good night’s rest.

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2. Cut back on the caffeine.

Just as sugar amps up your insulin levels, caffeine can up your adrenaline. If you are a heavy coffee drinker you should also cut back on the Joe, and attempt to not drink any after 5 p.m.

3. Do morning cardio.

How does exercising in the morning contribute to sleeping better? For starters, you need to develop a solid morning routine, which directly effects your evening rituals. Early morning cardio gives you a reason to get out of bed, and keeps you from hitting that snooze button, which will help you to get to bed easier the next night. Aim for 30 mins, whether its a jog on the treadmill, a walk with the dog, or a Jazzercise routine.

4. Have some fruit.

A small amount of carbohydrates before bed time will help your body to produce melatonin. Reach for a handful of grapes, an orange, or any small amount of fresh fruit to help you into La-La Land.

5. Take a melatonin supplement.

If your internal clock needs a hard reset, starting with a melatonin supplement could work wonders. Take these supplements (there is varying advice on the dosage) an hour before you plan to fall asleep. This will give you time to unwind, get on your pjs and fall asleep before you know it.

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6. Drink herbal tea.

No Sugar. No caffeine. Yes to herbal tea!

Herbals teas are a great way to unwind and relax at the end of the day. Peppermint and chamomile are some of my favorites. If you are new to tea, here is a lovely guide on how to get started.

7. Read more.

If diet and exercise contribute to sleep, so does a quiet mind. Take that cup of herbal tea and sit down with some light reading to relax your mind.

8. Start a journal.

For the supercharged and on the go person, reading at night seems impossible. Instead, I like to sit at my desk and make a list, or a short journal of all the things I accomplished that day, and then to make a small list of things I plan to do tomorrow. This allows me to worry less about remembering things, and to concentrate on unwinding.

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9. Lift weights.

If cardio is a good morning routine, lifting weights in the evening is a perfect bedtime routine. After dinner, spend sometime weight training. If you don’t have a weight set, do some Crossfit style exercises or even just a few sets of sit up and push ups. Firing up your muscles burns that lingering sugar in your bloodstream, and will help you to nod off a little easier.

10. No electronics in bed, ever.

And another topic I could go on about forever about is how smartphone and tablets have destroyed sleeping habits. I set my phone for “night mode”, meaning at precisely 11pm my phone goes silent until 6am. This has staved off the workaholic and insomnia more than any other tip I have tried.

11.  Have more sex.

The bedroom should be a sacred place—this is where you (and possibly a partner) partake in intimate activities. Orgasms are a great stress reliever and (or even something as mundane as snuggling!) release the hormone oxytocin  and sertonin, both of which help you to feel relaxed and drowsy. Take complete advantage of your partner (or porn) and jump in the sack early.

12. Never hit the snooze.

Hitting the snooze button is a way to perpetuate a bad sleeping cycle. You go to bed late because you know you will be hitting the snooze button at least 5 times. Instead force yourself to get up on the first buzzer and you WILL be exhausted. This will eventually lead to you going to bed earlier.

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13. Eat real butter for breakfast.

My boyfriend has struggled with insomnia for years. One of the best ways I have found to get him into a better sleeping pattern is that the last thing I say to him before I go to sleep, “I’m going to make you a big bacon and cheese omelet in the morning.” On those days, he is up and at ’em before me! Not only is this a great motivator to go to bed, it is a great motivator to get out of bed. And the the dose of protein and fat helps to get your brain moving quicker than a carbohydrate dense breakfast. I opt for Bulletproof coffee.

14. Drink more water.

Logical, right? Not so much. As my first few points said, we Americans like to indulge in sugar and caffeine (I know far too many people that down a Mountain Dew before bed). If you aren’t a tea drinker, than get a tall glass of ice water, or better yet, infused water, and sip on it before you head to bed. This will  help your body to detox when you sleep, to rehydrate your system and to aid digestion.

15. Switch out your lights.

Even if you swear off the TV and tablet before bed, you still need to navigate around your bedroom and home. A great way to lessen your evening light exposure is to opt for red spectrum bulbs. These simulate (you guessed it!) an evening sunset and help to sync your internal clock for sun down.

Featured photo credit: Stunt of the Litter via flickr.com

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Last Updated on October 17, 2018

How Setting Small Daily Goals Makes You Achieve Big Success

How Setting Small Daily Goals Makes You Achieve Big Success

Successful people “think” success all the time. That is why their goals are firmly lodged in their subconscious.

While most believe that having a long-term goal is crucial to success, successful people understand that without small, daily goals, you will get demotivated easily; success will in turn become hard.

In this article, we will look into the importance of setting daily goals and how to having daily goals that help you achieve success.

How to “think” success with your subconscious

The subconscious is brilliant at prioritizing. It listens to you and gauges from your thoughts what you think is the most important task. This means that what you think about most of the time is what the subconscious will think is the most important thing for you, and will try to find creative solutions.

If you think about problems, the subconscious will try to find you more problems. If you think about solutions, goals and dreams, it will try to make them come true.

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But the subconscious goes even further when trying to understand what you think is important; it “listens” to your feelings.

Luckily, it has been proven that a positive thought is over 100 times as positive as a negative thought. This makes it a lot easier to drive positive emotions into your subconscious.

How daily goals keep you positive

It is enough to be positive and keep your thoughts on what you want — and you don’t have to go monitoring your thoughts all the time.

It is enough to imbue your thoughts a few times a day with a powerful positive emotion when thinking about your goals. The more you can do it, the more powerful this exercise will be.

For many, reading their goals or making plans become a chore, something that fills them with negative emotions. This ruins the full potential of these activities; filling yourself with positive emotions while thinking about your goals will make them a lot more powerful.

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Over the last several years, I have been taught several exercises that can help you focus more on your goals and spend more time thinking about and feeling about them. What I want you to remember when doing these exercises is to have fun. Never see them as a chore, you are living your goals, it is something to enjoy.

If you don’t feel uplifted at the thought of focusing on your goals, you might as well not do the exercise today. Do it tomorrow instead because it will do more harm than good if you are in the wrong mood when thinking about your goals.

Why positive thoughts inspire you ideas

In my business, I constantly need to come up with new ways to improve efficiency, new ideas to test and new subjects to teach. It takes a lot of creative work — and creative work has always been one of my weaker areas.

Luckily, thanks to all my work with goal setting (and because of my focus on my goals), my subconscious knows these are the things I need the most help with and that they are very important to me.

Every day I get new ideas of things I can try out, products I can create, seminar subjects I can offer, and so on.  All of them aren’t good but when you throw enough “mud against the wall”, something will stick. And that is what my subconscious does — it feeds me idea after idea.

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How to set daily goals for yourself

This method is used by countless thousands around the world and for everyone who has tried it, the effects have been incredible:

  1. Each morning, take a pen and a piece of paper and write down your 10 top goals. Don’t look at the day before, just think about what you want to most and write them down.
  2. Remember to write them in the positive present tense and remember to set a deadline for each goal. Just like we did when setting your long term and short term goals. (For example you could set the goal “I make 10,000 dollars per month by the December 31 next year.”)
  3. Do this for all 10 goals.

In the beginning, writing down 10 goals might be difficult. Each day, they might look a bit different and some of the goals you write never come back again.

If you forget a goal, it is because it wasn’t all that important and something more important has taken its place.

What difference does it make?

By starting your day setting your 10 top goals, you jump-start your creativity — which will motivate you for the rest of the day. You will have programmed yourself to focus on your goals and to move towards them and their completion.

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What will happen to you?

If you do this, you will start to realize what is important to you. You’ll see what goals keep surfacing and what goals vanish.

You will know what you want and you will find yourself presented with opportunities that you haven’t noticed before.

You will be more creative in finding ideas and chances to make your dreams reality.

The bottom line

Having goals on a daily basis can change your life for the better. It will help you keep moving faster and faster towards your goals and dreams.

So now set your goals and make having daily goals your good habit:

  1. Buy a notebook and a pen at your local bookstore.
  2. Start writing down 10 goals every morning, without looking at the day before.
  3. Take advantage of the opportunities that come your way and capitalize on them.
What’s next after setting your goals? While your routine is the key to achieving your goals, you can take these 6 simple steps to make progress towards achieving goals.

Featured photo credit: Unsplash via unsplash.com

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