Early to bed and early to rise makes a man healthy, wealthy and wise. -Benjamin Franklin
And aren’t we all trying to do just that every day of our lives – to be happy and healthy, wealthy and wise? Which is why there are so many self help books these days, a whole industry of doctors, psychologists and spiritualists. But before we feel the need to approach doctors and depression therapists, if we can start making slight changes to our eating and sleeping habits, we can avoid (or at least delay) the whole concept of treating minor illnesses, and instead indulge in preventative care of our bodies and minds.
Ayurveda is an ancient science of health that uses the body’s own wisdom to balance and heal itself. Sleep is one of the supporting pillars of Ayurveda, in addition to diet and lifestyle habits. Sleeping well enhances your energy levels during your waking hours. In this article, I share a few Ayurvedic tips to sleep better and wake up fresher. None of these are rules or regulations, simply suggestions – take what resonates with you, leave out what doesn’t :)
Things to do Before Bed to Sleep Better
1. Eat a light dinner before 7 PM each night. Modern way of life seems to leave little time for a proper lunch these days. So most people eat a big breakfast, skip lunch or skimp on it, and end up having a big dinner before they go to sleep. This means we’re not using the body’s generation of digestive juices during its peak time, which is mid-day. Instead we’re trying to push our bodies to digest big meals when it’s least equipped to do that: when it’s getting ready to go to sleep or when it’s still trying to wake up. It’s not easy to change our life-long habits, but this is an important one to change. A couple of suggestions to help create this habit:Advertising
- Make lunch a priority during your daytime schedule. Eat a bigger lunch, so you’re not starving by the end of the day.
- A bowl of soup is warm and comforting for dinner, but not heavy in your belly.
2. Avoid electronics in your bedroom. That means no TV, no computers, no phones. All of these screens have a way of stimulating the senses at the end of the day, when we should be settling down our minds and bodies. The back-lighting in all those smart screens so close to our faces in the dark makes the sleep-inducing melatonin to slow down. Try to get all your TV, laptop and phone checking done outside of the bedroom before a certain time, before you get to bed. A couple of suggestions to make this a habit:
- Set a reminder for when you need to turn off everything by say, 9:30 PM.
- Shutting down the appliances completely hinders the temptation to “just check one last time.”
3. Massage your limbs. This is a pleasant activity before bedtime, to help induce a sense of relaxation in your body, but also your mind. It’s an effective way to reduce stress at the end of the day, any headaches or tension pains, and also insomnia. It would be great to have a willing partner to help you with a massage, but you can do this yourself too. Pour a small amount of oil into your palm, and rub it into your legs – from above your knees down to each toe, and into your arms – from your shoulders to each finger. Use long, easy strokes as you gently rub in the oil. A couple of helpful tips to make this a nightly routine:
- Use a light, non-staining oil, like sweet almond, or jojoba.
- Add a few drops of essential oils, like lavender or rosemary, that are said to be soothing on the nerves.
4. A cup of tea, or warm milk before bed. You may or may not need this tip, but if you’re still feeling awake and hungry past 10 PM, craving for something to eat while you ease into your new habits, a cup of warm milk might help soothe that craving. Chamomile tea, or other sleep inducing teas are also a good idea for this time of night. A couple of hints and suggestions:Advertising
- Avoid alcohol, caffeine, or nicotine after 7 PM.
- If you must eat something, eat a few dried cherries and / or dates, that are supposed to induce natural sleep.
5. Deep breathing or meditation. To help wind down your body and mind, turn off all the lights at 10 PM. If you live in the city, put in ear plugs to cut out noises. Adjust your room, your nightwear and your blankets so that you feel balanced – not too warm or not too cold. If you’re familiar with meditation, you can create your own ritual that helps you sleep. A couple of meditation techniques that help induce sleep:
- Deep breathing: Lie down comfortably. Place your hands on your belly. Deepen your breathing to a point where you feel your abdomen rise up and down with your breaths. Focus on your breaths. This will help keep your mind off your problems and thoughts. If you catch your mind wandering, simply bring it back to your breath. This practice is very calming, and will slowly induce sleep as your mind relaxes.
- Counting sheep: yes, it works. It doesn’t have to be sheep – you can count your exhale breaths each time you breathe out, and visualize yourself going deeper and deeper into sleep. This is almost hypnotic and very calming.
Things to do in the Morning to Wake up Fresher
6. Wake up at the same time every morning. If you fall into a pattern of getting to bed at a certain time every night, your body will fall into a natural rhythm of tuning itself to nature’s days and nights. This means that your body will wake up at the same time naturally every morning. Ayurveda recommends that we stay in tune with nature’s cycles as much as possible. How you start your morning sets the tone for the rest of your day. A couple of considerations to take into account:
- If you do need an alarm clock to wake you up, choose one that has a gentle, non-invasive sound that doesn’t jar you awake.
- When you open your eyes, don’t jump out of bed. Take the time to remember any dreams, notice how your body feels, and stretch your limbs gently before you get out of bed.
7. Greet the sun every morning. In our modern way of life, we take no time to take in some sun each morning. We go from the house to the garage, in our cars, and work in encased artificially lit buildings all day long. According to Ayurveda, sunlight has a supremely empowering effect on all of creation. There is an energy in the atmosphere at sunrise that comes to us free and cheap, if only we remember to make use of it. So make it a routine to get some early morning sunshine every day to get your body back in balance. A couple of ideas to get some sun on work mornings:Advertising
- Make it a ritual to see the sunrise. This can be a time to consider your blessings, plan your day ahead, and build in a pause into your day, rather than hit it running.
- A short walk at sunrise. Do you walk your dogs? Walk to work? Or simply like to get some invigorating fresh air in the mornings? If so, time it with the sunrise. You’ll notice what a difference it will make.
8. Hydrate your body. After a night of sleeping indoors, under blankets, the trapped heat and sweat dries out your mouth and your body. Ayurveda says how you start your morning helps set the mood with how the rest of your day goes. So start off by re-hydrating and re-energizing yourself for the oncoming day. A couple of ideas to re-hydrate:
- Splash your face with cool water when you roll out of bed. Wash your eyes while they’re slightly open – be very gentle. Also rinse out your mouth. Repeat a few times.
- Sip a glass of warm water. Add some lime or lemon to reinvigorate and stimulate your digestion and to wake you up.
9. How about some yoga? Now I may be pushing it – who has time for yoga in the mornings, right? However, Ayurveda prescribes that early morning is the best time for yoga, to activate and energize your body and mind. If you don’t have time for an hour or 30 minutes, consider doing a few stretches, or a couple of rounds of sun salutations. Similar to the previous tip, this builds a pause into your day, make you meet the day deliberately, rather than trying to play catch up. A couple of suggestions to build this into your morning routine:
- Believe it or not, it all starts with going to bed early enough to wake up early. Once you get your ideal amount of sleep each night, your body is ready to go in the mornings.
- If you’re not into yoga, use your favorite exercise routine during this time. Tai Chi, walking, running, or climbing stairs are all great alternatives.
10. Eat a light breakfast. This goes along with what I said above about having a big lunch. Before noon, your body is simply not ready or active enough to handle a big breakfast. It will make you feel dull and sluggish, rather than wake you up. Instead, have a small breakfast before 9 AM that will activate your digestive juices but not overload the system. A couple of suggestions for a light breakfast:Advertising
- A piece of fruit, a cup of yogurt, or a small bowl of granola is plenty for your morning meal
- Don’t snack between breakfast and lunch.
So what do you think about the 10 tips to have a more energizing morning and waking up fresher? If any of the tips resonated with you, I’d love to hear your thoughts in the Comments section below.
Featured photo credit: Saiisha via NestInTheForest.com
Last Updated on September 18, 2019
15 Best Organizing Tips For Office Organization and Getting More Done
You may think that you don’t have time for office organization, but if you really knew how much time that disorganization cost you, you’d reconsider.
Rearranging and moving piles occasionally doesn’t count. Neither does clearing off your desk, if you swipe the mess into a bin, or a desk drawer.
A relatively neat and orderly office space clears the way for higher productivity and less wasted time.
Organizing your office doesn’t have to take days, it can be done a little at a time. In fact, maintaining an organized office is much more effective if you treat it like an on-going project, instead of a massive assault.
So, if you’re ready to get started, the following organizing tips will help you transform your office into an efficient workspace.
1. Purge Your Office
De-clutter, empty, shred, get rid of everything that you don’t need or want. Look around. What haven’t you used in a while?
Take one area at a time. If it doesn’t work, send it out for repair or toss it. If you haven’t used it in months and can’t think of when you’ll actually need it, out it goes. This goes for furniture, equipment, supplies, etc.
Don’t forget about knick-knacks, plants (real or artificial), and decorations – if they’re covered with dust and make your office look shabby, they’re fair game.
2. Gather and Redistribute
Gather up every item that isn’t where it belongs and put it where it does.
3. Establish Work “Zones”
Decide what type of activity happens in each area of your office. You’ll probably have a main workspace (most likely your desk,) a reference area (filing cabinet, shelves, binders,) and a supply area (closet, shelves or drawers.)
Place the appropriate equipment and supplies are located in the proper area as much as possible.
4. Close Proximity
Position the equipment and supplies that you use most within reach. Things that you rarely use can be stored or put away.
5. Get a Good Labeler
Choose a label maker that’s simple to use. Take the time to label shelves, bins, baskets drawers. Not only will it remind you where things go, but it will also help others who may have a need to find, use, or put away anything in your workspace.
6. Revise Your Filing System
As we move fully into the digital age, the need to store paper files has decreased.
What can your store digitally? Are you duplicating files? You may be able to eliminate some of the files and folders you’ve used in the past. If you’re storing files on your computer, make sure you are doing regular back-ups.
Here’re some storage ideas for creating a smooth filing system:
- Create a meeting folder – Put all “items to be discussed” in there along with items that need to be handed off, reports that need to be given, etc. It’ll help you be prepared for meetings and save you stress in the even that a meeting is moved up.
- Create a WOR folder – So much of our messy papers are things that are on hold until someone else responds or acts. Corral them in a WOR (Waiting on Response) folder. Check it every few days for outstanding actions you may need to follow-up on.
- Storage boxes – Use inexpensive storage boxes to keep archived files and get them out of your current file space.
- Magazine boxes – Use magazine boxes or binders to store magazines and catalogs you really want to store. Please make sure you really need them for reference or research, otherwise recycle them, or give away.
- Reading folder – Designate a file for print articles and documents you want to read that aren’t urgent.
- Archive files – When a project is complete, put all of the materials together and file them away. Keep your “working folders” for projects in progress.
- File weekly – Don’t let your filing pile up. Put your papers in a “To File” folder and file everything once a week.
Learn more tips on organizing your files here: How to Organize Your Files for Better Productivity
7. Clear off Your Desk
Remove everything, clean it thoroughly and put back only those items that are essential for daily use.
If you have difficulty declutter stuff, this Declutter Formula will help you throw away stuff without regretting later.
8. Organize your Desktop
Now that you’ve streamlined your desktop, it’s a good idea to organize it.
Use desktop organizers or containers to organize the items on your desk. Use trays for papers, containers for smaller items.
Don’t forget your computer desktop! Make sure the files or images are all in organized folders. I’d recommend you clear your computer desktop everyday before you leave work.
9. Organize Your Drawers
Put items used together in the same drawer space, stamps with envelopes, sticky pads with notepads, etc.
Use drawer organizers for little items – paper clips, tacks, etc. Use a separate drawer for personal items.
10. Separate Inboxes
If you work regularly with other people, create a folder, tray, or inbox for each.
11. Clear Your Piles
Hopefully with your new organized office, you won’t create piles of paper anymore, but you still have to sort through the old ones.
Go through the pile (a little at a time if necessary) and put it in the appropriate place or dump it.
12. Sort Mails
Don’t just stick mail in a pile to be sorted or rifle through and take out the pieces you need right now. Sort it as soon as you get it – To act, To read, To file, To delegate or hand off. .
13. Assign Discard Dates
You don’t need to keep every piece of paper indefinitely. Mark on files or documents when they can be tossed or shredded.
Some legal or financial documents must be kept for specified length of time. Make sure you know what those requirements are.
14. Filter Your Emails
Some emails are important to read, others are just not that important.
When you use the filter system to label different types of emails, you know their priority and which to reply first.
Take a look at these tips to achieve inbox zero: The Ultimate Way to get to Inbox Zero
15. Straighten Your Desk
At the end of the day, do a quick straighten, so you have a clean start the next day.
Use one tip or try them all. The amount of effort you put into creating and maintaining an efficient work area will pay off in a big way.
Instead of spending time looking for things and shuffling piles, you’ll be able to spend your time…well…working and you’ll enjoy being clutter free!
More Organizing Hacks
- How to Organize Your Life: 10 Habits of Really Organized People
- How to Declutter Your Life and Reduce Stress (The Ultimate Guide)
- One Question to Help You Successfully Declutter Anything
Featured photo credit: Alesia Kazantceva via unsplash.com