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 25, 2021
20 Essential Apps And Websites For Digital Nomads
Living a life of perpetual travel is pretty exciting – new destinations, new cultures and new incredible people to meet and hang out with! However, working on the road can get pretty hectic at times. As a digital nomad I have found myself in rather awkward situations a lot – from missed deadlines due to incorrect time zone conversion to a nearly missed plane when I forgot to print out my booking and confused the time (I did catch that plane though!).
Being your own boss is equally awesome and hellish. Juggling numerous tasks at once and getting things done super-fast with a terrible wi-fi connection requirea killer organizational skills and zen-like concentration. Try using the next 20 websites and apps to make your life as a digital nomad easier, less stressful and even more exciting!
Trello is your go-to website to stay organized and work super-efficiently on the road. It’s a free service that allows you to create numerous boards for your ongoing projects and plans. Tired of having numerous notes scattered around different apps and lengthy email threads with your clients or team? Just drag and drop them all to Trello, where you can easily collaborate, quickly exchange ideas and notes in the form of cards, leave comments and track the overall progress of the project. You can create numerous boards and organize them the way you like, upload files to each, set deadlines and notifications, plus easily share everything with one click.
My Trello contains two sets of boards – personal and business. I use the first to keep all my travel plans neat and make sure I won’t confuse the flight time or overstay my visa; the second to keep a visual account of my personal goals and various arrangements. The business board is where I have a list of ongoing projects composed into simple to-dos with their current statuses – along with all the comments from my clients and a separate column for follow-ups.
Trello is an incredible free alternative to similar project management softwares I used before and it can be used for tackling any job – from house renovation to multi-stage marketing campaign! Also available as an app for iOS and Android devices to get updates on the go.
As a digital nomad you often find yourself working late at night or early morning to keep up with your clients’ time zones. Love checking your email or reading a few articles from your iPad before going to bed? (I do!). Even if you don’t feel it yet, your eyes are seriously suffering from those habits and you can end up having troubles with sleeping as the blue light from your devices negatively impacts your sleeping patterns. Use f.lux – a handy software that will automatically adjust the color of your computer’s display to the time of day – warm at night and like sunlight during the day. F.lux allowed me to be more productive in the mornings and made it easier to slow down my activity in the evenings. As a digital nomad it is essential to stay refreshed as your income depends solely on your productivity. Besides, haven’t we escaped the cubicle to have a better work/life balance and more rest in the first place?
As we often find ourselves working at various places around the globe – from a crowded bus station to a jam-packed bar (the only place that has decent wi-fi in the area) – concentrating on your work gets extremely difficult. That’s where Focus@Will comes to rescue. The service offers a wide selection of white noise and simple tunes selected according to a neuroscience-based approach. It seems to work pretty great as I stayed way more concentrated on my work compared to the times when I just blasted my favorite tunes and murmured along. A 30-day free trial has a limited selection of tracks and will stop playing them in an hour (although it could be restarted immediately). The paid service will cost you around $10 for three months. Also available as a free app for iOS and Android devices.
Let’s admit it, being a digital nomad and working solo gets challenging at times. There are days when you feel like a Renaissance man trying to tackle all things at once and getting expertise in numerous areas. That’s especially true when you are just about to launch your business website, blog or an online store. If you are a creative, you have only basic knowledge (if any) in CSS, HTML or integrated payment systems, so you spend endless hours figuring out how things work instead of doing what you are really good at and earning money.
Try Shopify – a service providing custom no-hassle ecommerce solutions. They offer everything from secure hosting and mobile-optimized websites to secure check-outs with some 70 payment getaways to choose from and assistance with running your online marketing campaign. The rates are incredibly affordable and start from just $29 per month for unlimited access to all their services and features or opt for a 14 day free trial to test them out first!
5. Rescue Time
Proper time management is another great struggle all digital workers face. How many times you have found yourself spending over 12 hours a day in front of your screen and not having all things done? Yeah, it happens to me quite in a while, so I’ve started using Rescue Time – to stay on top of my productivity while still having a normal work/life balance. Install it on your computer and all devices to have an accurate picture of how much time you spend doing certain activities or browsing certain sites (khm..cat videos on YouTube). At the end of each week you’ll receive an email with a fair statement on your (un)productivity.
Rescue Time enables you to give more accurate deadlines to your clients; create accurate hourly invoices as you know exactly how much time you’ve spent doing a certain task and adjusting your rates accordingly and eliminate random activity during your working hours. You can use Light Rescue Time version for free or opt for the premium plan at $6 per month.
6. Every Time Zone
As you probably work with people based anywhere from New Zealand to the West Coast keeping an eye on the deadline or updating them on your progress at 9 am each day may get tricky. Just as sending follow-ups, project proposals and invoices at the right time of the day. Every Time Zone is another great solution for keeping proper track of the time – your client’s time. Add all time zones you need, add your time in the marker at the top and see where this lands in everyone else’s day. No more crazy maths with figuring out when do you need to ring up Joe on Skype if he asked to do that at 11 am EST.
7. XE Currency
How many currencies do you have in your wallet? My guess is more than two. As a digital nomad and perpetual traveler you have to keep track on the conversion rates and different currencies all the time. To make sure you are charging an equally fair price in USD/EU/GBP or any other currency out there use XE Currency. Get live conversion rates instantly or add up a list of your preferred and sync ahead of time to have instant offline access from any device. XE Currency is available as a web service, iOS, Android, Windows Phone apps and more.
8. Trail Wallet
My second essential money app for digital nomads is Trail Wallet (currently iOS only). It’s a beautifully crafted and easy-to-use app for tracking your expenses across multiple countries and currencies. You can organize your spendings by country or my month, set max daily budgets and add each dollar you’ve spent on the go. At the end of the month the app will tell you if you gone over your budget or where exactly did the cash flow. It’s perfect for analyzing the cost of living and working at different cities and countries, thus finding the optimal home-base for you when you get tired of being on the road and need to settle down for a while.
And to keep better track of your business-related expenses try Xero. Arguably, the best online bookkeeping and accounting service out there for all the non-accountants. It’s perfect for sending invoices, keeping track of the cash-flow and setting payment notifications on credit cards and recruiting payments. It neatly categorizes all your bank transactions and reconciles them with the transactions you have made in Xero to keep things even more simple. Available for numerous iOS and Android devices, so you can always have access to your data at no time.
Tripit is one of the best travel planners out there! It’s free, fast and most importantly – works off-line. Just say no more to papers and lost emails. Forward all your booking confirmations – hotels, flights, car rental etc and let the app do all the magic for you by turning it into an easy-to-follow itinerary. You can set up notifications and get access to your data from any device without internet connection. Tripit reduced my frustration of arriving to the wrong terminal or roaming around the new city with my baggage as I haven’t written down the hotel address correctly. It’s a great app I seriously recommend using it to basically anyone who travels.
Sharing sensitive data, especially passwords with your clients or team and keeping track of them can get challenging. That’s why I’ve started using 1Password – a super secure password-sharing service that allows you to create special vaults with a set of passwords to tools and services only accessible to the people you’ve shared it with. Available for numerous devices, the service gives you peace of mind when sharing anything sensitive via unprotected networks. Speaking of which…
12. Private Internet Access
Keep all your data and computer protected by opting for Private Internet Access. Often we need to make those last minute payments or credit card purchases and the only internet available is a suspicious unprotected network your device somehow found. By using an anonymous encrypted VPN and a private IP you can be 100% sure none of your payment data will be fished or passwords stolen.
Find the best coffee shops and cafes in your area with this service. Workfrom has a great pool of venues in major US cities – New York, Portland, San Francisco, Seattle – and more destinations worldwide to be added soon! The service is free to join and you’ll get access to numerous cool spots with unbiased opinions of wi-fi connection and cappuccino quality from digital nomads just like you. Reviews also include price range, meals available, general atmosphere and noise range, along with some pro-tips on where to find sockets and which table is the most secluded. I have discovered some of my all time favorites this way like Mr Bean in Amsterdam.
14. Spotted by Locals
Another awesome service to discover good meals and thrilling events at your current base. Spotted by Locals is not that typical city guide with boring touristy routes, but an amazing resources with awesome recommendations from the locals on things to do and places to check out. After all, you’ve chosen a location independent lifestyle to explore the world more, not just spend hours tapping on the keywords in a different environment.
Currently, the website has numerous recommendations for all major European cities – Paris, Madrid, Vienna, Warsaw and many more, plus it gradually expands into North America with Boston, LA, Toronto and Montreal guides recently added. You can browse around the free categorized selection of activities at the website or pay$ 2.99 for a PDF guide with all tips and places neatly listed on the map. Or opt for iOS or Android app ($3.99 each) to gain offline access to one of the city guides along with a detailed map.
15. Jawbone UP
Now when you know where to go and what to see, here’s a handy app that will help you get unstuck from your laptop. Jawbone UP will gently nag you when it’s time to get up and unwind a bit. Install the app and connect it to all your hardware, than let the Up Activity Tracker (a lovely bracelet) analyze your sleeping and activity patterns to help you creating a better lifestyle. The app will monitor and analyze all your actions and suggest you a healthier schedule, help you sleep better and keep up with the exercise routine (which gets erratic when you are on the move). Why do we need more time if we don’t spend it wise, right? The app is free for iOS and Android, however you’ll have to pay 129$ for the bracelet tracker or 49.99$ for the clip.
Some like DropBox, others opt for Google Drive, yet my go-to cloud storage service is SugarSync. It’s simpler, more powerful and has a really slick design. After you install it, you just need to right-click the file/folder to instantly back them up at the cloud. Besides, any further change you make to that data will be automatically synchronized. Large files get uploaded extra fast and you can get 250 GB storage space for just $99.99 per year. Also you can access, share and edit all your files via free iOS or Android app supported on numerous devices. Now, I’ve finally stopped worrying what should I do if my laptop gets broken/stolen.
If you don’t like to get broke and return home, you have to invest a fair share of your time in building ongoing relationships with your clients, vendors or customers depending on what do you do for a living. To avoid this whole thing becoming a huge pain try using Contactually – a simple, yet powerful service that will tell you when and whom you should keep in touch with and how you could maximize your ROI by connecting with the right people at the right time. It will send you notifications when you’ve fallen out of touch with certain contacts (which can mean missed opportunities in the perspective) and prompt when you should reconnect with the most important contacts from your network by providing helpful context clues like social updates and recent conversations to make the whole thing look more genuine. The service boasts that their users get up to 40% more referrals after using their service (backed by case studies) which is kind of essential for you if you’d like to live the nomadic life and work for yourself!
18. Schedule Once
If you are working on multiple projects with multiple clients at a time – Schedule Once is your kick-ass service to schedule online meetings and conferences. Create a sleek pre-set calendar when you are available and send people a unique link that allows them to select a suitable time for both of you to connect. The service is fantastic for anyone offering consulting services or coaching sessions and costs just 5$ per month!
Sometimes the internet gets so crappy that calling by Skype is impossible. Or you have a very-very important conversation scheduled and you don’t want any possible glitches to interrupt you. That’s when it’s worth using Spaxtel – a cool service that enables you to make land-line quality phone calls via callback. You don’t need to install any software or have internet access. The rates depends on the quality of call you choose (the lowest discount is pretty great) and the countries from/to you are calling. So far, the price proved to be nearly Skype-affordable for a better overall quality of connection.
20. Earth Class Mail
Snail mail isn’t that popular these days, but you still get some important stuff via it. Say bills and some paychecks. If you don’t want to bug your parents or friends’ to deal with your mail while you are out, try using Earth Mail Class – an affordable mail forwarding service that scans and forwards your mail to the e-mail address of your choice, deposits your checks (for a fee), saves PDFs of your postal mail online and offers in-person pickup and package signing.
Featured photo credit: Avi Richards via unsplash.com