Powerful Habits of The Ultra Successful (part five).

5 - Wake Up Early5. Wake Up Early:

If you have trouble with your sleep pattern, (this is one of my own problems, so I’m ready for this challenge ), it can be fixed.

Here’s how:

1. Go to bed at the same time and do the same activities every night before bed. Your body is then getting a cue that it’s time to sleep.

2 . Make mornings bright.
Light tells your body clock when it’s time to wake up. In the morning, turn on bright lights, open the shades, or take a walk in the sunshine, or all of the above.

3. Keep nights dark.
At night, dim the lights to cue your body for sleep. Also, switch off your screens. Laptops, mobile phones, and other devices give off blue light, which makes your brain too alert for sleep.

4. Watch what, and when you eat.
Sleep isn’t the only routine that follows the clock. Your liver, pancreas, and other organs have their own clocks that respond to food. A big late-night meal can throw them out of rhythm. When you eat late, your body also stores more fat and you can put on pounds.

5. Work out.
Exercise builds muscle and trims fat, and it could improve sleep, too. People who exercise at least 150 minutes a week sleep better at night and feel more alert during the day. The timing of your exercise can make a difference. A high-intensity cardio workout late in the day can disrupt sleep. Save your runs and step classes for the morning or afternoon.

6. Keep Naps Short.
An afternoon nap can give you a burst of energy to get through the rest of your day. But if you snooze too long, your body will see the nap as your main sleep time. It then becomes harder to sleep during the night.
How long is the perfect nap? About 20 minutes.
Because you don’t sleep too deeply with a short nap, you won’t feel groggy afterward.

7. Limit Caffeine.
The cup of coffee that wakes you up in the morning has the same effect at night. Cut out the soft drinks, tea and coffee entirely. Avoid anything with caffeine for at least 6 hours before bedtime.

What about you; what keeps you up at night? 🙂


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