Sleep is the best meditation. ~ Dalai Lama
There are some people who just seem to have it all figured out. They manage their families, careers and responsibilities with graceful ease, and clean shirts. Have you ever wondered how these ‘types’ manage to juggle so effortlessly, while your balls are seemingly crashing down around you?
These types of people always get the promotion, win the race, don’t ever seem stressed, and eyes just follow them.
What’s their secret? How are they keeping it all together?
I know, and I’m going to tell you.
It’s about getting the proper sleep.
People who get enough sleep are successful, focused and happy.Advertising
We need sleep to recharge our brains and bodies. When we are tired, we can aimlessly jump from task to task without any real clarity. We end up treading a tiring circle of never-ending tasks. We all want to be the best version of ourselves, whether it be a good mother, top executive or an amazing athlete.
In our busy society, sleep has become somewhat of a luxury. If you own your own business or have kids, you might relate to the phrase: “I’ll sleep when I’m dead.”
Guess what? You couldn’t be further from the truth. You are forgoing the one thing that can help you achieve your success.
Bad sleep habits cause our bodies to become worn. Like an engine without an oil change, we start to break down.
- We become irritable and moody, and if sleep deprivation continues we can experience hallucinations and anxiety.
- We become emotionally flattened and our relationships suffer.
- We lose our ability to remember and suffer many cognitive delays.
- We can even fall prey to substance abuse.
- What’s even worse is that we can fall into micro-sleeps (5-10 seconds) that cause lapses in attention, which could lead us to nod off while doing an activity like driving. Not getting enough sleep is downright dangerous.
So ask yourself this: are you starting to resemble a zombie from World War Z? That’s not going to bring you success or happiness. Let’s get you back to being human, okay?
1. Don’t eat right before bed
Have your final meal about 3 hours before bedtime. Eating too close to bed will leave your digestive system working very hard and might cause an upset stomach throughout the night.
2. Avoid caffeine and alcohol
Caffeine is a stimulant and it keeps the body alert and energized. Alcohol may initially calm you or make you feel drowsy, but it actually increases the amount of times you will wake up during the night.Advertising
3. Reserve your bed for sleeping, that’s it.
If you read, watch TV or do work in bed, it will be hard to wind down. You want to associate your bed with sleep, and sleep only (well, maybe intimacy too, but we won’t get into that now).
4. Shut out the lights
Bright lights actually repress melatonin, which is responsible for regulating our sleep cycles. It is also recommended to avoid reading from back-lit devices late at night. The darker the room, the better. Try using heavy curtains or a sleep mask.
5. Don’t sleep too much
When it comes to sleep, there is too much of a good thing. Oversleeping can lead to heart disease, diabetes and depression. The average adult will need 8 hours sleep. This can vary from person to person, but use this as a guideline.
What You Should do:
The number one cause of being unable to sleep is stress. We stress about work, relationships or health. Meditation will open a whole new world. You need to turn off your mind, especially if you are struggling with sleep.
Our mind does a lot of thinking, and we usually aren’t even aware that it’s happening. But these thoughts are powerful, and sometimes thoughts can spiral into stressful, negative thoughts and control us. Meditation will give you powerful tools to be the watcher of your mind. By watching your mind, you can prevent urges and negative thoughts, and you can lead a stress-less life.
In addition to meditation, practice relaxation techniques such as:
- Deep breathing. Inhale into the bottom of your stomach and exhale deeply.
- Progressive muscle relaxation. Stay out of your head and focus on the sensations in your body.
- Imagery and visualization of peaceful, restful place.
- Use a sound machine. The sounds of the ocean can be very relaxing and take you miles away from your troubles.
2. The power of organization and positive thinking.
Before bed, make a list of all the amazing things about your day. Expressing gratitude is known to improve sleep. Also, make a list about what you plan to accomplish tomorrow. Staying focused will guarantee success.Advertising
You need to expend energy. Exercise will make you feel better throughout your day and is wonderful for aiding in sleep. I recommend yoga in particular. Exercise early in the morning or late afternoon to avoid stimulating the body before bed.
4. Stay hydrated.
Staying hydrated is important all the time: during waking hours and sleep time.
5. Drink relaxation tea.
I love having a calming decaffeinated Sleepytime tea before bed. The aroma itself puts me into a relaxed state.
6. Get up early.
This is the secret ingredient of success. If you want to accomplish big things and stay organized, get up early. I try to get up every day at 5:30; I write for an hour, meditate for half an hour, walk my dogs, make breakfast and then get ready for work. I can’t stress enough the benefits of this habit.
7. Go to bed at the same time every night and wake up at the same time every morning.
Yes, that’s right, even on the weekends. Do you ever have trouble falling asleep on Sunday nights? Chances are you’ve fallen out of your sleep routine. Do your best to maintain your sleep schedule.
8. Keep a cool room.
Research suggests that we sleep the best if our room is kept at 65°F.
9. Remember that life goes on.
Why not postpone your worrying until tomorrow? And then tomorrow, postpone it to the next day. If you can solve the problem, then solve it; if you can’t solve it, then what is the point of worrying about it?Advertising
10. Laugh a lot.
Laughter and humor will push stress out and make you more likable. Stop taking life so seriously.
11. Tape your goals to your night side table.
That way the first thing you will see is your list. If you want to get a promotion, write it down in big letters and read it every morning. It’s the old Secret mentality: what you put out into the universe will come back to you. I’ve tried it, and it’s worked for me.
The benefits of sleep go way beyond banishing your dark circles. Sleep habits are an essential part of your lifestyle as a whole. Your best self is there–it might just be hidden underneath a sleep-deprived fog.
Why not start refining your habits tonight?
I’d love to hear about your secrets to successful sleep, so leave a comment below!
Last Updated on November 15, 2018
Success In Reaching Goals Is Determined By Mindset
What do you think it takes to achieve your goals? Hard work? Lots of actions? While these are paramount to becoming successful in reaching our goals, neither of these are possible without a positive mindset.
As humans, we naturally tend to lean towards a negative outlook when it comes to our hopes and dreams. We are prone to believing that we have limitations either from within ourselves or from external forces keeping us from truly getting to where we want to be in life. Our tendency to think that we’ll “believe it when we see it” suggests that our mindsets are focused on our goals not really being attainable until they’ve been achieved. The problem with this is that this common mindset fuels our limiting beliefs and shows a lack of faith in ourselves.
The Success Mindset
Success in achieving our goals comes down to a ‘success mindset’. Successful mindsets are those focused on victory, based on positive mental attitudes, empowering inclinations and good habits. Acquiring a success mindset is the sure-fire way to dramatically increase your chance to achieve your goals.
The idea that achieving our goals comes down to our habits and actions is actually a typical type of mindset that misses a crucial point; that our mindset is, in fact, the determiner of our energy and what actions we take. A negative mindset will tend to create negative actions and similarly if we have a mindset that will only set into action once we see ‘proof’ that our goals are achievable, then the road will be much longer and arduous. This is why, instead of thinking “I’ll believe it when I see it”, a success mindset will think “I’ll see it when I believe it.”
The Placebo Effect and What It Shows Us About The Power of Mindset
The placebo effect is a perfect example of how mindset really can be powerful. In scientific trials, a group of participants were told they received medication that will heal an ailment but were actually given a sugar pill that does nothing (the placebo). Yet after the trial the participants believed it’s had a positive effect – sometimes even cured their ailment even though nothing has changed. This is the power of mindset.
How do we apply this to our goals? Well, when we set goals and dreams how often do we really believe they’ll come to fruition? Have absolute faith that they can be achieved? Have a complete unwavering expectation? Most of us don’t because we hold on to negative mindsets and limiting beliefs about ourselves that stop us from fully believing we are capable or that it’s at all possible. We tend to listen to the opinions of others despite them misaligning with our own or bow to societal pressures that make us believe we should think and act a certain way. There are many reasons why we possess these types of mindsets but a success mindset can be achieved.
How To Create a Success Mindset
People with success mindsets have a particular way of perceiving things. They have positive outlooks and are able to put faith fully in their ability to succeed. With that in mind, here are a few ways that can turn a negative mindset into a successful one.
1. A Success Mindset Comes From a Growth Mindset
How does a mindset even manifest itself? It comes from the way you talk to yourself in the privacy of your own head. Realising this will go a long way towards noticing how you speak to yourself and others around you. If it’s mainly negative language you use when you talk about your goals and aspirations then this is an example of a fixed mindset.
A negative mindset brings with it a huge number of limiting beliefs. It creates a fixed mindset – one that can’t see beyond it’s own limitations. A growth mindset sees these limitations and looks beyond them – it finds ways to overcome obstacles and believes that this will result in success. When you think of your goal, a fixed mindset may think “what if I fail?” A growth mindset would look at the same goal and think “failures happen but that doesn’t mean I won’t be successful.”
There’s a lot of power in changing your perspective.
2. Look For The Successes
It’s really important to get your mind focused on positive aspects of your goal. Finding inspiration through others can be really uplifting and keep you on track with developing your success mindset; reinforcing your belief that your dreams can be achieved. Find people that you can talk with about how they achieved their goals and seek out and surround yourself with positive people. This is crucial if you’re learning to develop a positive mindset.
3. Eliminate Negativity
You can come up against a lot of negativity sometimes either through other people or within yourself. Understanding that other people’s negative opinions are created through their own fears and limiting beliefs will go a long way in sustaining your success mindset. But for a lot of us, negative chatter can come from within and these usually manifest as negative words such as can’t, won’t, shouldn’t. Sometimes, when we think of how we’re going to achieve our goals, statements in our minds come out as negative absolutes: ‘It never works out for me’ or ‘I always fail.’
When you notice these coming up you need to turn them around with ‘It always works out for me!’ and ‘I never fail!’ The trick is to believe it no matter what’s happened in the past. Remember that every new day is a clean slate and for you to adjust your mindset.
4. Create a Vision
Envisioning your end goal and seeing it in your mind is an important trait of a success mindset. Allowing ourselves to imagine our success creates a powerful excitement that shouldn’t be underestimated. When our brain becomes excited at the thought of achieving our goals, we become more committed, work harder towards achieving it and more likely to do whatever it takes to make it happen.
If this involves creating a vision board that you can look at to remind yourself every day then go for it. Small techniques like this go a long way in sustaining your success mindset and shouldn’t be dismissed.
An Inspirational Story…
For centuries experts said that running a mile in under 4 minutes was humanly impossible. On the 6th May 1954, Rodger Bannister did just that. As part of his training, Bannister relentlessly visualised the achievement, believing he could accomplish what everyone said wasn’t possible…and he did it.
What’s more amazing is that, as soon as Bannister achieved the 4-minute mile, more and more people also achieved it. How was this possible after so many years of no one achieving it? Because in people’s minds it was suddenly possible – once people knew that it was achievable it created a mindset of success and now, after over fifty years since Bannister did the ‘impossible’, his record has been lowered by 17 seconds – the power of the success mindset!