Sleep. Get enough of it and you wake up feeling refreshed and ready for the day ahead. Don’t get enough and suddenly you’re at a higher risk of health conditions such as cancer, heart disease and diabetes. That’s especially dangerous if you’re in your golden years and already worried about the effects that aging has on your body. Luckily, this doesn’t have to be a problem if you’re ready to make a few changes to your lifestyle that’ll send you off to dreamland without all the tossing and turning.
See Your Doctor
If you are suffering from a serious medical issue that’s causing your insomnia such as Alzheimer’s, detect this condition and others in their early stages. As a result, you will increase your chances of finding treatment that lessens their symptoms and helps you cope. Be sure to keep in touch with family about these issues through regular video calls or email and a senior-friendly tablet would come in handy.
Fix Your Diet
Your diet should be similar to what you would eat if trying to lose weight: heavy in fruits, vegetables, whole grains, lean proteins and dairy while light on sugars and processed foods. Also, it goes without saying that portion sizes should remain reasonable, especially for the evening meal to avoid indigestion before lying down to sleep. Dinner should be rich in tryptophan, an amino acid used in the synthesis of the sleep hormone melatonin, and you’ll find plenty of that in chicken and turkey.
An exercise routine helps to relieve stress and anxiety, which could be what’s keeping you awake at night to begin with, says the Sleep Doctor. In addition, physical activity expends energy so that your body feels tired and ready for rest at the end of the day. That not only helps you drift off more quickly when your head hits the pillow, but prolongs the amount of time you spend in you in the restorative state of deep sleep.
Exercise isn’t the only way to rid yourself of stress, of course. According to Headspace, a website devoted to mental well-being, mindful meditation does the trick as well. It doesn’t eliminate worries from your life, but it does teach you how to react positively to unpleasant thoughts and feelings that enter your brain. Rather than becoming angry and frustrated, you accept these emotions with ease and let them pass, leaving you calm as you lie down to sleep.
Create a Sleep Routine
This is a series of steps that help you relax and get ready for bed in the evening. Your tryptophan-rich dinner and meditation session are parts of it, as is reading a book or another relaxing activity such as knitting. Accompany that with a soothing lavender or vanilla candle, and you’ll find yourself nodding off in no time. Remember to do everything at the same time, or close to it, every night to maintain a steady rhythm.
Invest in a Mattress
An old or shoddy one can cause back pain and keep you awake at night. Do a bit of research online so you know what you’re looking for and be careful of gimmicks as there’s no organization that certifies mattresses as “orthopedic” or “medically approved.” When in the shops, test the wares to ensure you get one that offers the level of support you’re looking for.
Remember that none of these measures are quick fixes. It may take a few weeks or more before you see the positive effects, but once you do, sweet dreams.
Mornings are an underutilized tool to aid productivity for your business and everyday life.
Personally, I like to get a many errands done before breakfast - read and workout mainly before breakfast and going to work.
So I ran across this article and think this really says it all. Please check out these authors and their books and articles. They share many ideas...
We’re often at our peak in the mornings. This is why Mark McGuinness suggests the single most important change you can make to your workday is to move your creative time to mornings. We’re more mentally alert and our mental batteries are charged.
Where do we spend all of this energy? Email. Meetings. We fragment our time. This, however, isn’t the path to success. There is another way.
“Before the rest of the world is eating breakfast,” writes Laura Vanderkam in What the Most Successful People Do Before Breakfast “the most successful people have already scored daily victories that are advancing them toward the lives they want.”
Vanderkam studied successful people and she discovered that early mornings were when they had the most control over their own schedules. They used this time to work on their priorities.
Taking control of your mornings is very much like investing in yourself. This is how Billionaire Charlie Munger got so smart: he set aside an hour in the mornings every day just to learn.
While there are 168 hours in the week not all of them are created equally. Vanderkam writes: "People who were serious about exercise did it in the mornings. At that point, emergencies had yet to form, and they would only have to shower once. As Gordo Byrn, a triathlon coach, once told me, “There’s always a reason to skip a four o’clock workout, and it’s going to be a good reason, too.”
Most people find doing anything that requires self-discipline easier to do in the morning. The same can be said for focus. Roy Baumeister, author of Willpower: Rediscovering the Greatest Human Strength, has spent more time studying willpower and self-discipline than most. In his book he highlights one famous experiment where students were asked to fast before coming into the lab. They were then put into a room with food. Specifically, radishes, chocolate chip cookies, and candy. Some of the students could eat whatever they wanted while others could only eat the radishes. After the food, they were supposed to work on “unsolvable” geometry puzzles.
The students who’d been allowed to eat chocolate chip cookies and candy typically worked on the puzzles for about twenty minutes, as did a control group of students who were also hungry but hadn’t been offered food of any kind. The sorely tempted radish eaters, though, gave up in just eight minutes— a huge difference by the standards of laboratory experiments. They’d successfully resisted the temptation of the cookies and the chocolates, but the effort left them with less energy to tackle the puzzles.
“Willpower,” Baumeister and co-author John Tierney write, “like a muscle, becomes fatigued from overuse.”
This is a problem because you don’t just have one willpower battery for work and another one for home. They are the same battery. And this bucket is used to control your thought processes and emotions. As Baumeister said in an interview:
You have one energy resource that is used for all kinds of acts (of) self-control. That includes not just resisting food temptations, but also controlling your thought processes, controlling your emotions, all forms of impulse control, and trying to perform well at your job or other tasks. Even more surprisingly, it is used for decision making, so when you make choices you are (temporarily) using up some of what you need for self-control. Hard thinking, like logical reasoning, also uses it.
Most self-control failures happen in the evening after a long day of traffic, bickering kids, pointless meetings, and other things that zap our self-control.
“Diets are broken in the evening, not the morning. The majority of impulsive crimes are committed after 11: 00 p.m. Lapses in drug use, alcohol abuse, sexual misbehavior, gambling excesses, and the like tend to come about late in the day.”
After a good night’s sleep your battery is charged and ready to go.
In What the Most Successful People Do Before Breakfast, Vanderkam writes:
In these early hours, we have enough willpower and energy to tackle things that require internal motivation, things the outside world does not immediately demand or reward.
That’s the argument for scheduling important priorities first. But there’s more to the muscle metaphor. Muscles can be strengthened over time. A bodybuilder must work hard to develop huge biceps, but then he can go into maintenance mode and still look pretty buff. Paradoxically, with willpower, research has found that people who score high on measures of self-discipline tend not to employ this discipline when they do regular activities that would seem to require it, such as homework or getting to class or work on time. For successful people, these are no longer choices but habits.
“Getting things down to routines and habits takes willpower at first but in the long run conserves willpower,” says Baumeister. “Once things become habitual, they operate as automatic processes, which consume less willpower.”
If we learned anything from Mason Currey’s book, Daily Rituals: How Artists Work, it was that routines and habits played an important role in success.
In 1887 William James wrote on Habit:
Any sequence of mental action which has been frequently repeated tends to perpetuate itself; so that we find ourselves automatically prompted to think, feel, or do what we have been before accustomed to think, feel, or do, under like circumstances, without any consciously formed purpose, or anticipation of results. … The great thing, then, in all education, is to make automatic and habitual, as early as possible, as many useful actions as we can, and to guard against the growing into ways that are likely to be disadvantageous to us, as we should guard against the plague.
As Tierney and Baumeister write in Willpower, “Ultimately, self-control lets you relax because it removes stress and enables you to conserve willpower for the important challenges.”
So what are the best morning habits?
Vanderkam writes in What the Most Successful People Do Before Breakfast:
The best morning rituals are activities that don’t have to happen and certainly don’t have to happen at a specific hour. These are activities that require internal motivation. The payoff isn’t as immediate as the easy pleasure of watching television or answering an email that doesn’t require an immediate response, but there are still payoffs. The best morning rituals are activities that, when practiced regularly, result in long-term benefits. The most successful people use their mornings for these things:
1. Nurturing their careers—strategizing and focused work
2. Nurturing their relationships—giving their families and friends their best
3. Nurturing themselves—exercise and spiritual and creative practices
The reason people do work requiring focus early in the day is the lack of interruptions. Once the day gets going, everyone wants a slice of your time.
You can crank things out; novelist Anthony Trollope famously wrote, without fail, for a few hours each morning. Charlotte Walker-Said, a history postdoc at the University of Chicago, uses the hours between 6: 00 and 9: 00 a.m. each day to work on a book on the history of religious politics in West Africa. She can read journal articles and write pages before dealing with her teaching responsibilities. “Once you start looking at email, the whole day cascades into email responses and replying back and forth,” she says. These early-morning hours are key to managing her stress in a suboptimal academic job market.“Every day I have a job,” she says. But “in the morning, I think I have a career.” She’s on to something; one study of young professors found that those who wrote a little bit every day were more likely to make tenure than those who wrote in bursts of intense energy (and put it off the rest of the time).
One of the secrets to happy families is that mealtime with family matters.
This idea of using mornings as positive family time really stuck with me as I looked at my own life. While my kids tend to get up later, many small children wake up at the crack of dawn. So if you work outside the home and don’t see your kids during the day, why not take advantage of this? You can keep your eyes constantly focused on the clock, as I have a tendency to do, or you can set an alarm to give yourself a fifteen -minute warning, and then just relax. People always pontificate about how important family dinner is, but this is just not a reality in families with young kids who want to eat at 5: 30 or 6: 00 p.m., especially if one or both parents works later hours. But there’s nothing magical about dinner. Indeed, if the research on willpower is to be believed, we’re more crabby at dinner than we are at breakfast. Family breakfasts —when treated as relaxed, fun affairs— are a great substitute for the evening meal.
The general sentiment here is that everyone else is sleeping so you’re not missing out on something important and you can spend time taking care of yourself, which generally leads to a positive impact on your productivity throughout the day.
In What the Most Successful People Do Before Breakfast Vanderkam suggests making over your mornings by tracking your time, picturing the perfect morning, thinking through the logistics, building a habit, developing a feedback loop and tuning up as necessary.
Shawn Achor, author of The Happiness Advantage and a self-proclaimed night owl, taught himself to appreciate mornings by thinking about the positive.
“The reason we stay in bed in the morning is because our brains get fatigued by thinking about all the things we have to do that day. We’re thinking about tasks rather than things that are making us happy,” he says. But the reverse of that is also true. “If you’re thinking about things you’re looking forward to, that makes it easy to get out of bed. What your brain focuses on becomes your reality.”
When I got out of massage therapy school, I was not sure of exactly what I wanted to do with my new skills. I was still working at my primary job and had very few clients. Yet I knew that I would want my own office.
Since I was going through a life challenge, I did not have the financial resources to get my own office or split an office. So I opted to do a mobile massage. So here's a few things I did to create my business.
1) The massage therapy school I graduated from is always busy 7 days a week, so I remained there to hone my skills, gain confidence and maintain a steady stream of income for seed money.
2) Gained knowledge by seeking advice from the more experienced therapists.
3) Signed up to do chair or table events at various expos and sporting events - some events pay and some did not directly (some people became my clients).
4) Kept a calendar handy at all times - now the smartphone to set appointments.
5) Dressed professional at all functions - polo shirt and slacks. If your event is on the beach then a polo shirt and walking shorts.
6) Be mindful of income and expenses - this way you know if you are making enough income to afford an office.
These are just a few tips. Keep an eye out for some up coming online courses to show you exactly how to do a start up.