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10 Ways to Go to Bed On Time

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I am sharing this information today in synergy with the last few posts:

For many people, they already don’t want to go to bed early and find it super difficult to do so … If they don’t follow these steps.

  1. Determine How Much Sleep You Need

    Everyone’s sleep requirements do differ. And it can be difficult to know how much you truly need if you’ve been pushing your sleep to fit the rest of your life for a while (like most people).

    The main indicator is that you feel refreshed on waking – ready to carpe diem!
    Too many hours can have you feeling lethargic or sleepy …
    Too little and you might be exhausted and irritable.

    From my own experience and what I’ve researched, it’s best to have between 7 and 8 hours of sleep. Between 6 and 7 might be ok, but you still run the risk of getting “adequate” rest, and not what your body needs to function at it’s best.

    You can learn how much YOUR body needs by keeping an eye on when you go to bed and how you feel when you wake up. Try different times to see which bedtime works for you, but try each time for a couple days in a row. If you’re been sleep deprived, your body may still be recuperating and need readjustment.

  2. Determine WHEN You Need to Go to Sleep

    Once you’ve determined how MUCH sleep you need, you can determine WHEN you need to go to sleep by taking into account WHEN you need (or decide) to wake up each morning as well as how much sleep you’ll need. Simply determine the time you need to wake up and count back the number of hours of sleep you need (might want to add 20 minutes to give you time to fall asleep).

    Keep in mind that most adults (18 and older) don’t function well if they’re not in bed by MIDNIGHT! (Excluding shift workers.) And it’s suggested that the optimal bedtime is between 9pm and midnight (which makes sense for most people).

    If you’re looking for a tool to help you work out your best bedtime, you can also check out the sleepyti.me site and it will give you suggested times to try to FALL asleep (not go to bed). It works by counting backwards in sleep cycles, which normally last about 90 minutes each.

    The average adult human takes 14 minutes to fall asleep.

    REMEMBER: You HAVE to be CONSISTENT! Consistency is key to any successful habit. That’s why it’s called a habit.

  3. Don’t Balk If Wake Up Time is Earlier Than You’d Like

    Keep in mind that the successful people get up super early! Staying up past midnight doesn’t make you cool, and going to bed before 10pm is not a mark of old age.

    Time is what YOU make of it!

    Just be sure you get up at the same time EVERY DAY — even weekends. Your body needs to establish it’s own regular routine, which will in turn have the rest of your life fit around your sleep schedule … And not the other way around.

  4. Remind Yourself of Reasons to Get a Good Night’s Sleep

    Here’s just a few:

    =>  better cardiovascular health
    =>  decreased blood pressure
    =>  decreased stress hormones
    =>  increased alertness & energy
    =>  better memory & clarity of thought
    => improved mood
    =>  less risk of depression
    =>  better appetite regulation
    =>  more time for your body to heal itself

    And if you don’t get the sleep you need?

    =>  creativity plummets
    =>  less inspired, can be more stubborn
    =>  may experience headaches, stomach upsets, etc

    More of this is discussed in a previous blog.

  5. Plan Ahead

    Plan your work and work your plan!

    If you determine what needs done during your waking hours, how much time each task should require and when you’ll do them, you won’t be worried about them when you go to bed! And if for some reason you have a thought while trying to go to sleep, you can keep a notepad by your bed so you can write it down and fuggedaboutit!

  6. Make A Bedtime Routine

    Keep it short. Having a routine will help both your body and mind relax before bed and prepare for sleep. Do similar things each night that signal bedtime:

    =>  brushing teeth
    =>  taking a shower
    =>  reading your 10 pages of a personal development

    Just remember – your body THRIVES on routine!

  7. Eliminate Distractions

    Bedtime is not the time for TV, internet, or anything that might be disruptive to your sleep. Keep in mind that reading is calming, good for you and often makes you go to sleep quicker! (Electronics – including your phone – are not advised in the bedroom as they disturb the peace & often will keep you too alert to sleep.

  8. Make a Bedtime Appointment With Yourself — And Do It!

    This can be a diary entry or even a reminder on your phone. Just be sure you DO IT and stick to it!

  9. Look For the Benefits

    The more you continue to stick to your daily routine of early to bed, early to rise, & enough sleep, you will see benefits like:

    =>  greater energy
    =>  more positive outlook
    => faster thinking ability
    =>  better reflexes

    Look for these positive signs and congratulate yourself … Use them as motivation to continue your success habits!

  10. Melatonin

    If all else fails, this is a fast & effective oil that does NOT make you wake up drowsy … As long as you ensure you get enough rest. (That’s the kicker!)

    And be sure not to use this as your main way to get to bed, as your body may begin to require it — and that’s not good.

I hope these tips were helpful in giving you ideas on how to be go to sleep on time (early) and that you’ll start implementing them.

Successful people have successful habits. They have teams of people helping them stay focused and on track.

If you’re looking for a team that will do the same for you, I wanted to give you some additional information about one of mine. See the “Wealth is a Team Building Sport” below. 🙂

11 Ways To Become An Early Riser

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I am sharing this information today from Tegan Jones in synergy with the last post, 10 Morning Habits to Be Extraordinary. For many people, it’s difficult to rise so early when they have so much going on, maybe stayed up too late, maybe had a rough night’s sleep … Whatever the case may be, I wanted to provide some tips & tricks to help you become an early morning riser, just like most of the uber successful people do!

REMEMBER: Success is the progressive realization of a worthy ideal!

  1. Go To Bed Earlier

    I know this one is hard for a lot of people, cause gosh darn it everything seems to be happening when you’re off work and it’s night time! Or perhaps you need to stay up late to finish a project.

    But here’s the thing – if you go to bed earlier, then you can wake up earlier! It’s that simple. And then you can follow those 10 Morning Habits and still have time to work on that project! (Eat that frog, remember?)

  2. Have A Consistent Sleep Schedule

    When I was trying put the UP24 band, it had me on a consistent sleep schedule (would alert me to go to bed for whenever I needed to wake up the next morning) … And I felt amazing! It was kind of hard the first couple of days, and I’m sure my boyfriend wasn’t too thrilled that he lost 2 hours of the evening with me, but it really did me good to go to bed early and keep my schedule consistent.

    The reason for this is your body THRIVES on routine. Ever get hungry at certain times of the day? You trained your body to expect it!

    REMEMBER: You HAVE to be CONSISTENT! Consistency is key to any successful habit. That’s why it’s called a habit.

    So to utilize this, you must go to bed & wake up at the same time EVERY DAY – including weekends. I know – it can be a struggle! But if you don’t keep a consistent sleep schedule, your body will not know when it should wake up, making getting up early that much more difficult.

    Click Here to Learn More About Why You Need A Consistent Sleep Schedule

  3. Never Eat Before Bed

    Sleep is the time for your body to rest, regenerate or repair, and recharge. If you’re digesting during this time, it interrupts your body’s ability to effectively provide the power it needs.It basically robs your body of the strength you’re supposed to be regaining.

    It takes energy to digest food, which can also cause you to have difficulty falling asleep! And even if you do get the full recommended 8 hours (I believe 7-8 is ideal), you will still arise feeling drained.

  4. Reduce Your Caffeine Intake

    Over 90% of what I drink on a daily basis is water, and anything I do drink almost never contains caffeine. So while this one isn’t an issue for me, I know a lot of people who this may pertain to.

    The original article I was reading suggests not drinking any caffeine in the afternoon (and obviously not in the evening). The thing is (and I’ve seen this first hand with my boyfriend) is that when you start taking care of yourself (including getting up & going to bed early) you won’t need that caffeine anymore to help you through the day.

    And if you need the occasional pick-me-up, then go for an energizing snack instead! Much healthier for you.

  5. Never Drink Before Bed

    Although it may help you pass out, drinking alcohol before bed is NOT good for you – especially for your sleep! Not only does it dehydrate you (which can cause problems for the repair process) but it will increase your deep sleep cycle and rob you of the most important part – REM sleep! Doing so causes you to be tired when your alarm blares at you.

    Here are a few things to keep in mind:
    => While deep sleep promotes rest & restoration, the lengthening of this due to alcohol can worsen sleep apnea & sleepwalking
    => REM is the deepest sleep stage where most dreams occur, memories are stored, & learning occurs
    => 1 or 2 drinks can increase slow-wave sleep & not affect REM sleep

    Click Here to Learn More About The Affects Drinking Before Bed Has

  6. Have a Good Reason to Get Up Early

    Always Start With Why! If you know WHY you’re getting up early (e.g.: better health, get in time to ___, etc), it will fuel you to do the things you don’t want to do (like go to bed early).

    These can be reasons like getting tasks done or having something to look forward to. Be sure to include both kinds of reasons. Whatever it is, remember yesterday’s post.

    Be sure to give yourself little rewards to keep you motivated – our bodies have a reward system that help keep you motivated, and if you aren’t rewarding yourself, you’re less likely to continue to do things you don’t want to do – even if it will get you where you want to be.

  7. Turn Your Reason Into a Challenge

    If I’ve learned anything from Jane McGonigal it’s that games are imperative for us! They help us learn & overcome, can even help us work harder towards a goal …

    Tell yourself that you won’t fall into a rut or break your routine! [Remember, 21 days to form a habit!] Tell yourself that you can and WILL get up early and that you’re capable of turning this into a habit.

    And if you’re super competitive, try using Wake N Shake to earn achievements and play against your friends! Sadly, it appears this particular app is only for iPhone users … So if anyone knows of an Android one leave a comment, please!

  8. Start Working Out

    Do it in the morning like in my last blog’s suggestion to feel energized and ready to conquer your day!

    Do it in the afternoon or early evening …

    Just do it!

  9. Make Sure Your Alarm Clock Is Out of Reach

    This forces you to get out of bed. And if you have an urge to get back in it? FIGHT IT!

    Too cold? FIGHT IT by doing some jumping jacks.

    Stay strong, and stay out of bed. And apparently there are other apps you can use to help you get up and not press that snooze button … Like Morning Routine!

  10. Go To Bed Calm & Relaxed

    Regardless of how tired you are, if you go to bed when you’re stress, tense or upset, it will only keep you awake longer.

    If you have issues in this area, try meditation, yoga, or even some relaxing tea. Melatonin is also a good tool.

  11. Have An Exciting Breakfast Planned

    When all else fails … But seriously! When you’re anticipating something delicious, don’t get excited?

    And it doesn’t have to be complicated. It could be a shake, or simple eggs & bacon, some crunchy muesli … whatever it is, make it something that you’ll be more likely to get up and out of bed for!

I hope these tips were helpful in giving you ideas on how to be an early riser and that you’ll start implementing them. And if you need more, then click here!

successful people do what unsuccessful people do not wake up

Successful people have successful habits. They have teams of people helping them stay focused and on track.

If you’re looking for a team that will do the same for you, I wanted to give you some additional information about one of mine. See the “Wealth is a Team Building Sport” below. 🙂

10 Morning Habits to Be Extraordinary

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Previous Post:  10 Signs You Might Be Sleep Deprived

Next Post:  11 Ways to Become an Early Riser

My passion in life is to empower people to live more prosperous, happy lives. So in that, I wanted to share this article written by Lianne Laroya that I ran across today that outlines 10 mornings habits of highly successful people that make them extraordinary.

Highly successful people are generally happier and less stressed. This isn’t because of their success or the money they may have (although that does help), it’s because their PERSONAL PRIORITIES are worth more to them than other people’s priorities. And they know that when you keep the end in mind, you get priorities done FIRST! That’s why they make a point to claim the early hours of the day as their “me” time.

The article I found only lists 10 of the daily morning habits these successful people do, however if you can incorporate even a few for right now, you will be far ahead of the rest of the populace who don’t.

10 Morning Habits to be EXTRAORDINARY

 

Wake Up REALLY Early

As I’ve stated so many times before, your most precious asset is time. You can’t buy it or sell it, and once it’s gone, you can never get it back.

Highly successful people know this and work to efficiently manage and utilize their time. In the article, it states that highly successful people wake up at 5:30am, 4:30am and even 4:00 am … Keep in mind they probably go to bed much earlier as well, but that isn’t listed in the article. This is JUST about morning habits.

By waking up earlier, these people will not only have more control over their time, but they have more opportunities to do things that matter to them. Most people (the general populace) detest waking up that early … So you are less likely to be bothered by other people (if you are out and about), no phone calls or anything external to distract you. You can get your exercise done early (which will help you throughout the day) and so much more!

This one can be very hard for most people, especially those who like to be “night owls” and stay up all hours, losing sleep (which is super bad for you). However, if you can start waking up 15 minutes earlier than your usual time, you can gradually adjust. You can also help yourself out by going to bed earlier and sticking to that bedtime.

Burn Your Calories

As I mentioned previously, if you work out in the morning, you can help yourself throughout the day. Highly successful people have a habit of burning calories in the morning! This doesn’t mean you have to have a high intensity workout … Aside from walking having the same (if not better) effects as running, you can also do yoga (strength and flexibility training) or even just dancing in your living room.

Exercise allows you to think clearer, combat stress, and aside from the health benefits, you also get those feel good endorphins!

So make time for exercise. If you wake up earlier, you can do so and shower before you have to leave. And if an hour long exercise seems daunting (let’s face it – we’re all busy) you can do something for 10 minutes … Whatever you can do, do it! Your health depends on it.

Do an “Hour of Power”

I am a BIG proponent for personal development, and those that say they don’t need it are the ones who need it most.

For those that understand and work on their personal development, they understand that this habit is KEY! You have to get your mind right. You have to work on YOU before you can truly accomplish all that you want to do.

While you may not be able to do an HOUR, spend at least 30 minutes working on this. The article says use this time to listen to inspirational anecdotes and empowering quotes. While this is great advice, none of the habits in the article talk about reading (or listening to) books that will do the same thing.

Every successful person I have ever met has said read 10 pages of a good book a day (things that get your mind right, replenish your motivation, improve you, etc) as well as listen to 30 minutes of a good audio. If you can do this in the morning, then great! Another reason to wake up early — especially since you’re starting the day off with this instead of trying to fit it in before bedtime (which also has benefits, but most people forget or stay up too late).

Jot Down on Your Gratitude Journal

Every day, write down 1-3 things that you’re thankful for. Count the small wins!

When you enumerate the blessings you’re grateful for, you will be more open to optimism, inspiration, and you will improve your outlook on life. It may seem silly at first, but the impact on you will grow and flourish.

Happiness is about wanting the things you already have.

Ask Yourself 1 Important Question

“If today was the last day of my life, would I still want to do what I am doing today?”

Yes. This can be a painful question. But if it’s painful, is it enough to motivate you to do something different so the answer is easy and YES? If you don’t go out and change something to achieve the success you want, you may lose the opportunity – or worse – never get a “next time” to succeed.

Eat That Frog First

The willpower of highly successful people are fresh and ready in the morning, so it’s best to take advantage of that and do your hardest task first. Since you’re doing it early, you’re more likely to finish it without others interrupting you.

I really liked the suggested task of the article wherein it says to choose ONE “frog” of the day and stick to completing it before you even get to breakfast.

Connect With Your Partner

I really liked this habit. Too often, with our schedules we barely have time to connect with our partners and even if you do, it’s over TV or a smooch before bed. If you BOTH wake up early, you have a chance to truly connect with them and discuss things like:

  • your plans
  • your finances
  • your beloved hobbies

You have more energy & focus in the morning, so this habit should be made paramount to a ritual! You could even set up one morning to be a “breakfast date” where you have breakfast at the new cafe down the street, or maybe even go for a run together! (2 birds 1 stone)

This habit alone could do wonders for your relationship.

Plan & Strategize

Map out your day. Take at least 10 minutes to visualize your life goals, review your tasks for THIS DAY, and allot for breaks. By doing this in the morning, you will be more prepared to handle / manage the day & have less stress.

If you don’t map out your direction, how will you know you’re doing the right things? Going in the right direction and making the right decisions to get you to your goals?

Meditate & Clear Your Mind

90% of illnesses are stress related. When you take some time in the morning to clear your head, keep calm, focus on breathing … you are enjoying a few moments with yourself. You can say a prayer, meditate, or recite an empowering mantra.

This doesn’t have to be an hour – just a few minutes of focused, quiet, peace.

Cuddle & Bond With Your Kids

Too many parents have the regret that their kid grew up too fast. Don’t be that parent.

In the morning, you have less cluttering your mind, less stress, and more focus. You won’t be distracted and can focus your attention on them. You could help them get dressed, cook them a healthy breakfast, and even start them on the path of success by talking to them about their dreams!

This can also go with people who have pets. While you may not be able to do the above, spending time with your pets can lower stress and make you happier.

For an idea of how this may look, here’s a to-do list for Benjamin Franklin, a founding father of the USA:

benjamin franklin to do list daily

That’s all from me for now! Be sure to check my blog daily for new content, or subscribe to my RSS!

 

>> Click Here to Work Directly With Me! <<

 

I hope you have a wonderful & prosperous day. ^_^

8 Inexpensive Ways to Socialize and Spend Time With Friends

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Too often, I hear things like, “Oh I can’t hang out tonight. I have no money.”

This simply breaks my heart. Aside from the things I post to try to provide information on how to budget income, pay off your bills AND have a budget for fun, it just blows my mind that people always assume they have to spend money to have a good time.

Where did this concept come from?

For years, people were having fun without an XBox, Playstation, or even a movie theater … They found ways to interact with people that was fun, stimulating, and inexpensive (if not free)!

So in order to bring a little bit of that back, I’d like to remind you of a few things I found here that you can do so you don’t have to spend much (if any) in order to spend that precious time with your friends. [And I added a couple of my own to the list, too!]

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