Sleeping well every night is essential to your success. When you sleep better, you tend to be a healthier weight, have less anxiety, and it increases your ability to meet your obligations in life – plus of course have some fun too.

  1. Eat Right – Try to eat enough nutritious foods during the day. Avoid any type of digestive issues before bedtime, to help you get to sleep each night without having to get up to use the restroom.
  1. Exercise – Every day walk or do a form of exercise for at least 20 to 45 minutes. This will help you work off any anxiety or stress and help you get to sleep better each night.
  1. Stay Hydrated – Drinking enough water during the day, well before bedtime, will also help you avoid being woke up to use the toilet obsessively at night. Drink 32 ounces of infused lemon water when you wake up and then drink throughout the day but avoid it about two hours before bedtime.
  1. Get More Sunlight in The Daytime – Sunlight plays an important role in your circadian rhythms. Your body may be confused about the time due to all the lighting we experience each day. Focus your sunlight earlier in the day, if possible, prior to 3 PM.
  1. Avoid Screens and Light at Bedtime – Your screens likely emit “blue” light, which can interfere with your natural rhythm and confuse your brain about what time it is. Turn off your screens an hour before bedtime.
  1. Avoid Caffeine After Lunch – Caffeine can also interfere with your ability to get to sleep at night. Try avoiding soft drinks and caffeine after lunch for two to four weeks.
  1. Don’t Take Naps – While you’re focusing on falling asleep at night, stop all napping. If you get tired, get moving.
  1. Set Consistent Bedtimes – It may seem tedious, but the more often you go to bed at the same time and get up at the same time, regardless of the quality of your sleep – the more likely you are to end up with a regular sleep schedule that works.
  1. Try a Supplement – Melatonin supplements work for some people. When you take any supplements, check the history of the manufacturer to ensure you are buying a quality product and only use what they suggest, not what you find as dosing on the net.
  1. Set the Mood – Your bedroom should be set up for sleep. Make the room darker and colder than the rest of the house void of technology. Create a comfortable, relaxed environment, where you can rest easily.

Creating a sound sleep routine and atmosphere helps you to achieve your daytime goals, as well as your health goals.

Petra Monaco

Petra Monaco

The Rebels Den

Petra Monaco is a published author, coach, mom and breaks the status quo for fun. As a foster kid, she knows the challenges and excuses people make as she rewrote her own story and then worked her way through to become a Master's level therapist. However, after watching her son fight for his life due to a rare genetic disorder and three liver transplants, she now coaches creatives and multi-passionates to stop waiting for “one day” and the “perfect moments’. Petra helps you dive deeply into the heart of things in order to discover your next steps, inspires you to set up your own personal framework so you can break free from fear, doubt, and overwhelm so you can start creating the life you want now. Petra uses her personal story to inspire and motivate people into doing the work they need to do to create change because she believes that your excuses are just avoidance. You can have the cake and eat it too if you're willing to show up for it!
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