Sleep Blissfully & Get More Z's With 5 Simple Strategies

 

A Good Night's Sleep IS Possible

Does restful, rejuvenating sleep elude you? 

Do you have a tough time getting to sleep each night?  Staying asleep all night long?

If so, you're not alone! 

Lack of sleep or the inability to fall asleep is the top energy-busters for plenty of women, especially those experiencing perimenopausal or menopausal symptoms.  

Missing out on your precious slumber makes you cranky and groggy during the day AND it messes with your overall well-being.  Your body does the majority of its repair work with many restorative and regenerative processes happening while you're sleeping.   

Here are 5 simple strategies to help you catch more Z'sss.

1. The Lightness of Being

Your body follows a natural circadian rhythm and it helps to work with it rather than against it. 

With that rhythm, our cortisol rises early in the morning, giving us an extra burst of energy.  You'll experience this notably if you've ever pulled an all-nighter.  

As the sun comes up, your energy level rises.  Your system calms and begins to slow during the late afternoon as melatonin climbs, preparing you for sleep. 

Light is one of the biggest triggers for both of those hormonal shifts so with that knowledge, create a bright light environment in the morning and then dim the light levels in the evening. 

PRO TIP:  Reduce blue light exposure from screens at least an hour before bed.  Two is better.

2. Create a Sleep Environment

Where you sleep plays a major role in HOW you sleep. 

Pay close attention to your sleep environment and set yourself up for sleep success by making it as comfortable for sleeping as possible.  

An ideal sleep space should be dark, quiet, cool, and stress-free.  So go ahead and create an environment that's sleep-friendly for you: 

• Add black-out curtains or shades
• Invest in earplugs or a sleep mask
• Find pillows and blankets that you love  
• Adjust your room temperature
• Perhaps it's time for a new mattress topper?

3. Limit the Liquids

What you drink and when you drink it can affect your sleep quality.  

If sleep eludes you and staying asleep is something you're challenged with, try limiting your caffeine intake after noon and aim to consume the majority of your liquids earlier in the day, and try limiting all drinks past 8 p.m. so you don’t have to wake up for a middle-of-the-night bathroom trip.

4. Tuck Yourself In (Like a Babe)

When you're putting your child to bed, and bedtime is 8pm, chances are, you don't start getting them ready for bed 5 minutes before.  

You likely shut off the TV an hour or so before, help them with a bath, possibly read a book and ease them gently into their sleep.

Why should it be any different for you? 

Design a regular sleep routine to follow each day so that you begin to prepare for your nighttime slumber.    

Here's how:

• Start preparing to sleep at least an hour before the time you want to fall asleep
• Turn off all screens, turn off the TV
• Include your personal hygiene regimen (empty bladder, brush teeth, skincare...)
• Adjust your lighting and temperature for sleep comfort
• Practice something that calms your mind for 20-30 minutes - journal (brain dump, gratitude, intentions for the next day), prayers, meditation, visualization, reading, deep breathing... whatever works for you
• Lights out on schedule to enjoy 8 hours of sleep  

THEN practice this same routine every night.  Your brain will begin to crave this process as part of your transition to sleep and you'll find it easier to drift off to dreamland. 

5. Schedule Your Bedtime Routine

Don't overlook this important step: schedule your bedtime routine. 

Map out what time you want to BE asleep by determining what time you want to get up in the morning.  Count 8 hours back from that wake-up time and then begin your bedtime routine an hour or two prior to THAT time - depending on what's included in your unique routine. 

Really map it out. Allow time for each of the activities in your bedtime ritual and plan accordingly. Studies indicate that optimal cellular repair and regeneration occur between 11pm to 1am, so do your best to actually be asleep by 11.

It may not happen immediately, but with practice and creating a regular sleep routine, you'll be catching more Z's and enjoying more restful sleep with the new noon. 

A Gift For You

If you'd like some help organizing your schedule to incorporate a Sleep-Time Routine or Self-Care Strategy that's right for you, I'd be delighted to chat.

Contact me at andrea@coachforlife.ca to schedule a FREE 'Healthy for Life' Strategy Call.

By the end of it, you'll have a clear and customized Action Plan and some helpful resources too.

About the Author

Andrea Raco, is a Certified Success and Life Enrichment Coach, Founder of Coach for Life, and Curator of Gold Key Club ~ a private community for women making a difference in the world with their unique talents and gifts.

For more information about her services and programs, visit www.coachforlife.ca or contact her via e-mail: andrea@coachforlife.ca.

Your Miracle Morning - Add Joy with an Empowering & Super Simple Self-Care Routine

A Life-Changing Morning Routine

Just one small positive thought in the morning can change your whole day.

Creating a miracle morning routine can be an essential key to achieving a successful, thriving, and abundant life.  Many highly successful people attribute their ability to focus and achieve their goals and desires to this one simple strategy. 

When followed consistently, a calming morning routine has been proven to reduce stress levels, improve mental clarity, and assuage the anxieties experienced during a day of demands and deadlines.  

The good news:  it's not difficult to set this proven successful practice up for yourself.  Here's how.  

Your Miracle Hour

The first hurdle is to train yourself to rise before your household does, so you can take advantage of the peace - and utilize it for yourself.  Consider the morning quiet time to be your miracle hour.

Those extra few quiet minutes will help you begin your day in a state of peace and calmness, rather than in the chaos of jumping out of bed to the blaring alarm, the warring kids, and inquiries from your partner about where the clean laundry is hiding. 

Waking up a little bit earlier than usual and structuring your morning will give you some peaceful time to focus on your intentions, set the tone for the day and begin it with more clarity and peace.  

You'll be able to enjoy some soulful time to prepare your mind and body for the tasks of the day ahead and where you'll need to prioritize your time and energy.  

You'll be able to see where to prioritize your time and energy.   Not only will your productivity improve, but as you take more control of your schedule, you'll feel more empowered, your confidence and self-esteem will get a boost and you'll stop feeling like your schedule is controlling you.  

Added Benefits

• 
  Allows you to ease into your day feeling grounded and more balanced.  
• Gives you a feeling of being in control of your time and eliminates rushing.  
• Reduces forgetfulness
• Improves punctuality
• Encourages you to nourish your mind, body, and soul with healthy, wise choices
• Reduces anxiety and stress levels 

Create YOUR Miracle Morning

Everyone is unique and your Miracle Morning Routine will very likely be different from mine. Here are some suggestions for creating your unique routine that'll add more joy to your life. Pick one or two to create your routine, or utilize all of them.

PRACTICE GRATITUDE

Before even stepping out of bed, I consider a few things I'm grateful for.
There's no need to spend a whole lot of time here - just a few minutes will do.

A regular gratitude practice can be as simple as recognizing you've got breath in your lungs for another awesome morning, that the sun is shining, the birds are tweeting and you get to witness another miraculous day.

Say it out loud, in your mind, or write what you're thankful for in your journal.

Once you begin to see things to be thankful for, you'll be amazed at the little things you begin to recognize, ones you've been missing or just taking for granted.

Practicing gratitude shifts your mindset into a simple place of positivity and sets the tone to 'happy' for the morning. 

The more you're thankful for your blessings, the more you'll begin to live in a state of bliss and feel like abundance has come into your life and your heart.

AFFIRMATION: 

This day is a miracle. I'm excited to experience all that comes with the incredible gift that is today.

S-T-R-E-T-C-H

​Starting your morning off by doing a few light stretches, in bed or before dressing for the day has many health benefits.

Stretching helps relieve tension in your muscles, alleviates aches and pains in your joints, and gets the blood flowing to your fingers, toes, and to your brain. Light stretching provides your body with more energy and can prevent lethargy and fatigue.

​

AFFIRMATION: 

I am free.  Today I will expand my mind, honour my body and nourish my soul.

 

MEDITATE

Meditation is a great way to start the day and set yourself up for a successful one. 

Since we often wake up feeling irritated, unrested or foggy, listening to a positive, calming meditation can help settle your mind, harmonize your energy and help you feel more balanced and grounded. 

This will contribute to your peace of mind. 

There's no need to be an “expert” meditator.  To enjoy the benefits of meditation, simply be present with the recording or with your thoughts. Allow what comes up for you to come up and recognize it.  

Simply witness, and then release. 

There's no need to completely clear your mind, the goal is to slow down and consciously create space between your thoughts.

AFFIRMATION:

I welcome this new day with an open heart and mind.  It's a fresh start full of possibilities. 

SET INTENTIONS

Setting intentions activates your receptivity to new ideas and information. 

By starting your day off with intentions, you immediately give your day purpose - putting the destination on the map rather than aimlessly setting sail without charting a course for your next safe harbour.  

Having clear intentions allows you to control your day, encouraging you to spend your time and resources wisely, keeping you aligned with your values and core beliefs

Intentions give you purpose and the inspiration and motivation you need to achieve your goals, and desires. 

Whatever your intentions may be, state them with full conviction and clarity. 

Feel your words of intention deeply and believe them to be true. 

SAMPLE INTENTIONS:

• I will manifest a truly amazing day
• I will always live by example and lead with my heart
• I will be my very best self today
• I will serve others from a place of kindness and love
• I will honour my word and my commitments wholeheartedly today
• I will get this 1 thing done today: ___ (insert the most important thing)

USE AFFIRMATIONS

Affirmations are powerful statements that affirm truth and using them in your miracle morning routine can start your day on a positive note and set it on a path for productivity. 

Many of us have a little gremlin (limiting beliefs) who lives in our ear and whispers negativity.  Our limiting beliefs become ingrained in our subconscious from our past experiences.  

My personal gremlin sounds just like my mother and tries to feed me lies like: 

• You're not good enough
• You're not smart enough
• You'll never succeed at ____ (insert that thing you deeply desire to achieve)
• You screwed that up royally - you can never do anything right
• You don't deserve THAT!  What are you thinking?

Your set of limiting beliefs will be unique to you and the most powerful weapon you can take up against those chains holding you back from all you're meant for is to practice affirmations. 

Affirmations allow you to utilize your words for empowerment rather than destruction. Add a few to your morning ritual and you'll be feeding your heart and soul with healthy, loving, and kind words.

 

HOW TO ABOLISH YOUR NEGATIVE SELF-TALK WITH AFFIRMATIONS:

1. 
   Recognize your own negative self-talk. Pay close attention to what you're hearing
2. Challenge the truth in that limiting belief
3. Reframe the negative to a more positive statement that serves you and empowers you
4. Declare that statement out loud so your own ears can hear it, looking at yourself in the mirror will make it even more powerful and affirming
5. Write your empowering positive self-talk statements or affirmations in your journal

By choosing to reframe the beliefs you hold about yourself, you'll be choosing beliefs that align and resonate with who you truly are. Over time, your negative gremlin voices will pop up less frequently and sound a whole lot weaker as you take control of the dialogue you hear.

Starting your day with one or two powerful affirmations is a proven success principle.  Athletes use it, highly successful sales teams use it and when you take up this practice, you'll create a healthier mindset and manifest more abundance and joy in your life.   

AFFIRMATION:

I am in complete control of my thoughts. 

CHOOSE JOY - ATTITUDE IS ENTIRELY YOUR CHOICE

Zig Ziglar became renowned for his inspirational quote: Your attitude, not your aptitude, determines your altitude.  

What that essentially means is that to be successful in life, you need to have the right attitude - and the attitude you keep is up to you.  

If you tell yourself you're going to have a bad day before it's even begun, chances are, you're going to have a bad day.  Throughout the day, your mind will search for and find proof of your belief, confirming your convictions. 

On the other hand, if you decide right at the start of the day that you're going to have a fantastic one, chances are... you got it, you'll likely have a better day. 

Instead of noticing that you've hit all the red lights on your way to work, you'll notice the person who held the door for you and smiled as you entered your workplace.  

Perspective is key here and what we focus on expands.  When we choose to see the negative, we'll find more of it.  When we choose instead to focus on the good things, more positive things reveal themselves. 

And here's the miracle about setting up a morning routine: If you wake up, stretch a little, do a little meditation and set your intentions for the day, embrace it joyfully as a fresh blank canvas upon which to create your masterpiece, with a hope-filled heart, belief in infinite possibilities and endless opportunities for growth, prosperity and meaningful connection...

Well, THAT person is going to experience the day a whole lot different than the one who

is jolted out of bed to the screeching alarm, met with chaos in the kitchen and the yelling kids needing this AND that as they run for the bus without their lunch and the dog still needs to be walked AND guess what??? You're going to be late for work...again.

AFFIRMATION:

I’m excited to embrace the possibilities of this new day in a calm, cool, collected way.  

I choose joy today.  

  

Schedule It!

If you're anything like me, if it's not ON the schedule, it just doesn't happen. 

So, to start incorporating this powerful success principle in your life, open up your calendar and block off the first time block of your day for your Miracle Morning Routine. 

As a cancer survivor, self-care and health care are a daily priority - around which all else is scheduled so the first 2 hours of each day are dedicated to my morning routine.  

It goes like this:

Up at 8 am for the Miracle Morning Routine & Self-Care:

8-8:45 am A nutritious breakfast, a luxurious coffee and a glass of lemon water while I write in my journal. I set my intentions for the day, which includes the 1 main thing I must get done, usually my workout, and a few other things that I'd be happy to get done.  I then recognize a few things I'm grateful for. 

8:45-10am  A workout with more water. A refreshing shower. 

And then I'm ready to take on the productive portion of the day.  

I recommend putting your morning routine and your self-care right into your daily planner. Schedule it for 21 days and commit to following the practice, and you'll have created a fantastic healthy habit that supports your mental, physical and soulful health.

Bonus Tip: Make Your Bed

So simple...so important. 

Unsure of why the simple act of making your bed sets you up for success? 

The University of Texas at Austin 2014 Commencement Address Speecy by Admiral McRaven explains exactly why the simple act of making your bed will create more success in your life way better than I can.  

You'll find this inspiring message about it right here.

A Gift For You

If you'd like some help putting together a Miracle Morning Routine that's right for you, and implementing it in your life, I'd be delighted to chat. 

You're invited to contact me directly via e-mail at andrea@coachforlife.ca for your complimentary 'Meant for More' Focus session.  

By the end of it, you'll have a clear, concise Action Plan and some helpful resources too.   

About The Author

Andrea Raco is a Certified Success and Life Enrichment Coach, Founder of Coach for Life & Curator of Gold Key Club, a private community for women making a difference in the world with their unique talents and gifts.


For more information about her services and programs, visit www.coachforlife.ca or contact her via e-mail: andrea@coachforlife.ca.

5 Focus Tips to Immediately Increase Your Productivity

 

As a collective, we're more distracted today than we've ever been.  

Don't believe me? 

Take a look at people in their cars at stoplights or walking across the street, they're likely staring at their phones.   Try having a conversation with your teenager.  

The internet and our ever-present devices have made it difficult for us to get the most from our time.  

Many lose multiple hours each day to these time-suckers and some find it challenging to get anything significant done in an 8-hour work day, or even worse - get enough sleep each night. 

Our connectedness has had detrimental effects on our lives, making it difficult to dedicate even one continuous, uninterrupted hour of time to a project at work or our full, undivided attention to family members we love.  

As a mom of four teens with a household to maintain, a business to grow, multiple projects on the go at once, and deadlines to meet, I often multitasked my way through the day with one eye on my smartphone.

The Results: Little progress on ANY of those fronts, high-stress levels, a crabby disposition, difficulty sleeping, and eventually...breast cancer.

A radical change needed to be made. 

According to computer science professor, Cal Newport, 

Deep Work is a professional activity performed in a state of distraction-free concentration that pushes our cognitive capabilities to their limit. 

I decided to implement this strategy in my life - and fit some self-care into my schedule too.

What I've learned is that shifting from being distracted during work to operating in a 'Deep Work' state makes a massive difference.  

The Results: Actually making progress with projects and having something to show for my efforts at the end of the day.  Feeling like I'm winning each day rather than getting further and further behind.

Here's what I've found that's worked and how to implement this success principle in your life:

Have A Plan - Schedule It

What's the 1 priority that absolutely must get done that day?  

What are 2 other important things that would be great if they got done?

1. Schedule those into 45-minute focus sessions planned out in the morning and afternoon.  
2. Schedule 15-minute breaks between each and an hour break for lunch.  

Here's how to implement this strategy into your day: 

Unless there's an emergency or some other life-threatening urgency that pops up, (got kids???) commit to focusing ONLY on the 1 task until either it's completed or the 45 minutes run out.

Do not look at e-mails, scroll social media, google search your next vacation destination, or answer notification pings during the session. Ignore the phone - let it go to voicemail, you can handle it later.  

To be completely honest, when I first began to implement focus sessions into my daily schedule, I thought it'd be restrictive.  

What I found once I made the shift and adjusted, however, was that the structure actually brought a welcome rhythm to my day AND with it, came improved productivity, the promise of progress, and positive results.  

The 15-minute breaks between each focus session also provided a way to add some much-needed self-care into my day:

• A break from the screen
• A chance to focus my eyes AWAY from the computer and avoid fatigue headaches
• An opportunity to get up and stretch
• Fresh coffee or a glass of water is always a helpful refresh

Avoid Multitasking

When you toggle between tasks you actually waste precious time refocusing and re-engaging in what needs to be done and your overall performance suffers - especially if you're working on complex, high-impact tasks. 

Instead, be singularly focused on immersing yourself in the one task at hand. Completing the item so you can check it off your list and move on to the next one if you have time left in your focus session.

If you get to the end of the session and the item isn't complete and requires more than just a few more minutes, schedule its completion for another focus session, or move it to the next one after your break - rather than continuing on.  

This will help you avoid fatigue and when you come back to it, you'll have a clear mind and will likely be able to wrap up even faster.

Relax & Rejuvenate

Deep work is intense.

It's impossible to sustain it for long periods of time without breaking for a bit of a recovery.  

Be sure to take those breaks between focus sessions, at the end of the work day, and over the weekends too. 

Be sure to dedicate time regularly to participate in activities that make you happy and refresh you. Spend quality time with your loved ones. Pursue hobbies and develop your talents.  

Self-care is important.  Your health is also a priority.  Burnout is a real thing.

Incorporating some self-care strategies into your regular schedule (as in - put time right into your day planner to take care of your physical, mental and spiritual needs) and you'll be a much more balanced and joyful person.

Some suggestions:

• Journal
• Practice Gratitude
• Meditation
• Visualization
• Daily Movement
• Choose food for your health & Hydrate
• Have a healthy sleep routine   
• Spend time with your loved ones - and actually focus on them

A regular self-care practice will condition your brain for deep work. Many of these can be done anywhere and only take a few minutes of your time, or can easily be incorporated into your daily routine. 

Start small, 5 minutes of meditation or a brief daily gratitude practice in your journal - just write down 3 things you're thankful for - and then build from there if necessary. 

Our bodies are meant to move.  They are not meant to spend all day, every day sitting at computers, behind steering wheels, and on couches.  A brisk 20-minute walk on your lunch break will do wonders for your mental health and your physical health too.  Just the added fresh air and sunshine will be transformational.  

Consistency is key. A little each day makes a big difference.

Rein In That Phone

I know it's tough, but do not let your phone steal your focus and attention. 

Adjust your settings to get the maximum benefit from this helpful piece of technology without the unnecessary, counterproductive, invasive distractions:

• Turn off all but critical notifications
• Turn on Airplane Mode during your deep work sessions
• Declutter your home screen, keeping only the necessary apps
• Schedule inbox and social media check-in times right into your daily schedule - and then ONLY engage during those times
• Avoid mindless scrolling
• Keep the phone out of your bedroom - don't have it on your nightside table overnight - use a separate alarm source.

This simple focus practice will not only increase your productivity and bring you winning results with your work projects, but it'll also strengthen the relationships you have with your loved ones too. 

When you decide to be fully present with the people who matter most to you, you're giving them the gift of yourself - your undivided attention, your time.  

Make it a habit each day and each weekend to spend some focused, uninterrupted time together as a family, with your partner, with your children, and with other loved ones doing fun things.  Cook a meal together, go for a hike or go to the local museum, park, or beach.  

Have fun.  

After all, we only get one go on this carnival ride.  

Life is too short to spend it glued to a phone.   

A Gift For You

If you'd like some help organizing your schedule to incorporate a Focus Session Strategy that's right for you, I'd be delighted to chat.

Contact me at andrea@coachforlife.ca to schedule a FREE 'Slay Your Time Dragon' Focus Session.

By the end of it, you'll have a clear and customized Action Plan and some helpful resources too.

About the Author

Andrea Raco, is a Certified Success and Life Enrichment Coach, Founder of Coach for Life, and Curator of Gold Key Club ~ a private community for women making a difference in the world with their unique talents and gifts.

For more information about her services and programs, visit www.coachforlife.ca or contact her via e-mail: andrea@coachforlife.ca.