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 February 17, 2021
50 Ways to Increase Productivity and Achieve More in Less Time
If you feel like you don’t have enough time to do everything you want to do, maybe it’s time to check-in with your time management skills.
No one is born to be very good at time management, so that’s okay if you think you’re bad in it. But everyone can learn to boost their productivity and achieve more!
Here are 50 ways to increase productivity and add hours to your day.
1. Set a Timer
Estimate the time you need to tackle different tasks and set a timer for each of your tasks. How you go about this is up to you as there are many different ways. There is the Pomodoro technique where you focus on a task for 25 minutes followed by a five minute break afterwards.
In the event that you have a task that will take much longer than that, you can consider one of the many timer-based apps. One that comes to mind is Clockify. It’s used for freelancers and entrepreneurs alike, however it’s a good way to be setting yourself a timer. It provides reports and you can serve as a project manager of sorts too. Best of all, it’s free.
2. Eliminate All Distractions
Distractions include the phone, email notifications and having multiple web browsers open on the desktop. Just as it’s important to be organized offline, it’s key to have things organized online as well. This free guide End Distractions And Find Your Focus is a good tool to help you. With this guide, you’ll learn how to get rid of distractions and boost productivity. Grab your free guide here.
You can also learn more on how to get rid of all distractions in this guide: How to Focus and Maximize Your Productivity (the Definitive Guide)
3. Listen to Music That Boosts Productivity
Distractions should be avoided, but sometimes a bit of music in the background can help you focus.
Of course, it doesn’t need to be heavy rock music, but a bit of Beethoven may do you some good.
Here’s a complete guide to help you pick the right music for better productivity: How To Maximize Your Productivity With Music: A Complete Guide
4. Find Meaning in What You Do (And Love What You Do)
Enjoying what you do is the ultimate way to increase your productivity.
If you aren’t sure what you love doing yet, don’t worry. Leo Babauta has some unique ways to help you: How to Find Your Passion
5. Prioritize your tasks ahead of time.
By listing your tasks in order of importance, you can make sure that you finish all of your most important tasks during the day.
Learn a unique technique to Prioritize Right in 10 Minutes and Work 10X Faster.
6. Batch Similar Tasks into a Single Batch.
Tasks like blog writing, phone calls, email and errands can be grouped into a single batch. You will save time by completing similar tasks in one session. One way to help you with organizing all of those things is through the app Todoist. It’s an easy and simple way for you to plan out your day, set reminders, and group all of your most important tasks in a convenient spot.
7. Complete Your Most Dreaded Tasks First Thing in the Morning.
Whichever activity you are dreading the most is probably the one you need to complete first thing in the morning.
Many people tend to check emails in the morning because after checking a list of emails, they feel fulfilled. But that’s just an illusion of having achieved more.
Doing simple tasks like checking emails first in the morning is bad for you. Instead, do the difficult tasks because you have more energy in the morning to tackle them!
8. Reward Yourself for Finishing a Big Task
To stay motivated for whatever you do, reward yourself every now and then.
Keep track of your small wins and milestones and celebrate them. So whenever you struggle about your progress, you see how far you’ve come!
Find out more about this 2-Step Approach to Self-Motivation: Track Small Wins and Reward Yourself.
9. Don’t Multitask
Research has shown that multitasking is not productive. If you think you can multitask, think again.
For optimum productivity, focus on one thing at a time.
10. Step Away from the Computer
The Internet has become one of the number one distraction. To increase your productivity, try to do as much of your work offline as possible.
I do this a lot when I try to brainstom new ideas and have found it to be very beneficial to simply unplug.
11. Use Focus Tools
Make good use of apps and technology to help you remove distractions.
Here’re 18 Best Time Management Apps and Tools to help you stay focused. This way, you’re not distracted by the web, e-mail, or IM.
12. Just Start
Often times, starting is the hardest part. People tend to wait for the perfect time with perfect condition to start. But there’s no perfect condition.
Once you get going, you will quickly get into a rhythm that could last for hours.
13. Find out Your Productive Hours
Everyone has a certain time of the day in which they are more productive than others. For me, it’s the morning.
Find out when your prime time is for productivity and optimize your work schedule accordingly.
14. Keep a Notebook and Pen on Hand at All Times
This way, you can write down your thoughts, to-dos and ideas at any time. The key is to get everything out of your head and onto paper. Your subconscious mind won’t be reminding you about it every other second. Another consideration is getting the app Evernote. Not only does this save you on ink and paper, Evernote is a convenient place for you to jot down notes and thoughts and then share them with the team. In certain circumstances, this can prove useful if you’re the type of person that has a lot of ideas that you want to share.
15. Write a Blog to Chronicle Your Own Personal Development and Achievements
The blog keeps you accountable and always working towards self improvement and personal growth.
When you write down all the small achievements you’ve been having, you’re also more motivated to move forward.
And you know what, this is how I started Lifehack too! What also helped me in starting Lifehack is WordPress, which allows people to set up a website for free. WordPress has simplified a lot of the process of building a site to the point that virtually anyone can build a website now.
16. Write out a To-Do-List Each Day
I like to plan my day the night before. This way, I can get started on my most important tasks as soon as I wake up. The Full Life Planner is a nice tool to help you organize your days and get things that matter done. Check out the planner here and start to plan your day ahead easily!
Make sure you don’t make any of these common to-do-list mistakes!
17. Write Your Most Important Tasks and To-Dos on a Calendar.
The key to good time management is knowing where to be and what to be doing there at any given time. Effective calendar management goes hand in hand with good task list management.
Learn here How to Use a Calendar to Create Time and Space.
18. Reflect on Your Productivity Constantly
As you go throughout your day, repeatedly ask yourself:
“Am I currently making the best possible use of my time?”
This one simple question can be an excellent boost to your productivity.
19. Get up Early Before Anyone Else
I know it could be difficult for some to wake up early in the morning but nothing beats a quiet house!
20. Get Plenty of Sleep
When you work online, sleep can become a long lost memory. However, it’s important to get plenty of sleep so that your working hours can be as productive as possible.
Try out this night routine which I highly recommend for productivity: The Ultimate Night Routine Guide: Sleep Better and Wake Up Productive
Research has shown that midday exercise boosts productivity and morale in the workplace.
Take a short walk at lunch or do some simple stretches during your break to maximize your productivity.
Here I have some exercises recommendations for you:
- 29 Exercises You Can Do At (Or Near) Your Desk
- 15 Simple And Quick Office Stretches To Boost Work Efficiency
22. Outsource as Much as Possible
If you want to achieve more in less time, learn to delegate or outsource work. Here are just a few of the companies that will help you outsource your everyday tasks:
Also, read this guide to learn how to delegate effectively: How to Delegate Work (the Definitive Guide for Successful Leaders)
23. Set Some Exciting Goals
Without worthy goals, you will never be motivated to get things done.
Set goals that are challenging and achievable. The best goal setting framework is a SMART goal. That said, there are other tools that can help you out as well. For example, The Dreamers’ Guide To Reaching Your Goal is a great guide to help you set and reach goals effectively. Grab your free guide and learn how to make your goals happen this year!
24. Tell Other People About Your Goals
When you tell others about your goals, you will instantly be held accountable.
25. Listen to Podcasts
Listen to educational podcasts or audio books while you’re driving to work, cleaning the house, exercising, or cooking dinner.
Audio learning has the power to add hours to your day. Not to mention, your cranium is sure to thank you for it.
Some recommendations for you: 11 Podcasts To Inspire Yourself
26. Read David Allen’s best-selling book Getting Things Done
This is one of the most important productivity books you will ever read. Read it, apply the tips in your daily lives and get more things done.
Here’re more great books about productivity too: 35 Books on Productivity and Organizational Skills for an Effective Life
27. Learn to Speed Read
When you can read faster, you will read and learn more! Check out these 10 Ways to Increase Your Reading Speed.
You can also make use of the app OutRead to help speed up your reading speed!
28. Learn to Skip When You Read
When you’re reading a book, just read the parts that you need and skip the rest. But you have to read with a purpose.
Learn how to make it work here: How to Read 10X Faster and Retain More
29. Focus on Result-Oriented Activities
Pareto’s law (also known as the 80 20 rule) states that 80% of the outputs result from 20% of the inputs. This means that 20% of our actions result in 80% of the results.
We must find the 20% that is creating the 80% of our desired outcomes and focus solely on those activities.
30. Take a Break
You can’t always be working at optimum productivity. Instead, you should shoot for working in short bursts at your most productive times.
31. Start a Polyphasic Sleep Schedule
What is polyphasic sleep?
Polyphasic sleep is a sleep pattern specification intended to compress sleep time to 2-5 hours daily. This is achieved by spreading out sleep into short (around 20-45 minute) naps throughout the day. This allows for more waking hours with relatively high alertness.
32. Learn to Say “No”.
We can’t do everything and therefore we must learn when to say no in order to save our sanity.
Learn the Gentle Art of Saying No from Leo Babauta.
33. Go on an Information Diet
Most of the world lives on information overload. We must eliminate mindless Internet surfing.
Stop reading three different newspapers a day and checking your RSS feeds multiple times a day. Otherwise, you’ll never get anything done.
The key is to limit yourself only to information that you can immediately take action on. Here’re some simple tips you can try: 10 Simple Productivity Tricks To Manage Overloaded Information
34. Organize Your Office
The piles of paper around your desk can be a huge barrier on your productivity. Optimize your time by organizing your office, setting up a system and dumping the junk.
35. Find a Mentor
By modeling after those who have already achieved success, you will save yourself a lot of time and energy.
A good mentor is hard to find, so here’s a guide to help you: What to Look for in a Mentor
36. Learn Keyboard Shortcuts
With technology’s help, you can double your work efficiency. Even better, you learn all the shortcuts when using technology, for example keyboard shortcuts.
When you use keyboard shortcut, you gain 64 hours every year!
Not sure what shortcuts to lear? Check out these 22 Tricks That Can Make Anyone A Keyboard Ninja.
Besides learning the shortcuts, you can also create keyboard shortcuts with AutoHotKey.
37. Improve Your Typing Speed to Save Time
Do you know you can save 21 days per year just by typing fast?
You don’t really need to take some serious courses to type faster, try these typing games online:
38. Work from Home and Avoid the Daily Commute
If your job is a flexible one, consider working from home. This saves you the commute time and you’ll find yourself more energetic throughout the day as you have saved the long ride.
Take a look at these tips to help you stay productive while working from home:
39. Get Rid of Time Wasters
Common time wasters include Instant Messenger, video games, Flickr, checking your stats 10 times a day, television and extraneous Internet surfing.
Don’t rely on your willpower, make use of some of these useful tools to help you stay focus: 10 Online Apps for Better Focus
40. Plan Your Meals in Advance
Plan out all of your meals a week ahead and make your grocery list accordingly. This allows you to focus on the necessary – saving you time and money. You can also save yourself even more time through a wide variety of apps. One app that I find helpful is Mealime. It’s an app that provides you with a wide selection of recipes and also a convenient spot for your grocery list as well.
Considering the fact that over 4 million users have this app, it goes to show that there is a good selection of meal plans that you can follow and that the app is friendly to use.
41. Cook Your Meals in Bulk
When you cook your meals in bulk, you will have plenty of leftovers. This can avoid having to cook everyday.
Find out more about how to make cooking in bulk works: Once a Month Cooking: Productivity Hack or Overrated Time Suck?
42. Protect Yourself from Unnecessary Phone Time with Caller ID
The minutes you spend on picking up unnecessary phone calls are time wasted. You can prevent that from happening.
Check out this detailed guide how you can deal with those unnecessary phone calls: How To Lose the Useless Items that Weigh Down Your Day – Cellphone Calls
43. Take Shorter Showers
This one may sound silly but it’s actually something I struggle with. I spend up to 30 minutes in the shower. Think of the time I could save simply by speeding up a bit.
44. Save the Trips to Bank by Taking Direct Deposit
Many employers now offer direct deposit. If yours does, then be sure and take advantage of it and save yourself from a number of trips to the bank.
45. Auto Pay Your Bills
How many times have you been worried about whether you missed the bills deadline?
Auto paying your bills will save you time and eliminate late fees and increased interest rates.
46. Shop Online
Whenever possible, avoid going to the store. When you shop online, you can be more focus about what you’re getting.
47. Speed up your Internet With a Broadband Connection
Many people are aware of the slow speed of internet but aren’t doing anything about it. In fact, this is the number one Internet time-saver!
48. Keep up the Speed of Your Computer
If you’re a Windows user, use Windows hibernation feature to avoid the slowdown of exiting and restarting Windows.
Or maybe, consider switching to Mac as there’re plenty of Advantages You Probably Don’t Know About Switching To Mac From PC.
49. Turn off the TV
The average American watches more than 4 hours of television every day. Over a 65-year life, that’s 9 years glued to the tube.
For better health and productivity, turn off the TV. Here’re 11 more reasons to tell you to stop watching TV so often.
Turn off the TV and you are sure to get more out of life.
50. Use a Tivo or DVR
This can help you cut an hour-long television show down to just 40 minutes. You can save time while not missing the fun.
So, here’s the ultimate list of techniques you should learn to boost productivity. Pick the techniques that work for you and make them your daily habits. As time goes, you’ll find yourself being a lot more productive.
More Time Management Tips
- 7 Effective Time Management Tips To Maximize Your Productivity
- How to Be Productive at Work: 9 Ground Rules
- How to Not Get Distracted: 10 Practical Tips to Sharpen Your Focus
Featured photo credit: Pexels via pexels.com
|||^||Medical News Today: What is biphasic and polyphasic sleep?|