11 Things You Should Do to Start The New Year Right

Here are 11 simple things you can do to get the new year started off with a bang. If you read this and come up with more, write them down, suggest them in the comments and by all means, do them yourself. 2010 has just begun, but it will be over before you know it, so why not make it your best year ever, and get it started the right way.

1. Clean House - Do you really need that old Tupperware? How many junk drawers do you have? clear them out and make them empty drawers, don’t fill them back up with more junk. If you have an empty drawer, let it be empty.

2. Follow a diet for 3 weeks – Even if you don’t struggle with your weight, follow a serious healthy eating plan for the next 3 weeks and then see how you feel. Chances are you’ll have more energy and be more productive and focused every day.

3. Follow an exercise plan for the next 3 weeks – Again, you may be fit or happy with your weight, but regular exercise can do more than just improve your looks, it can increase energy, mental functioning and increase overall happiness and contentment.

4. Write a list of all the goals you want to achieve this year – Create an action plan and post this where you will read it every day. Do just that. Read it every morning and night and stay focused.

5. Detox from Caffeine and other stimulants for at least 1 week – As many of you know, this is one of my favorite crutches. I love coffee, and I love to just sit and sip a cup at different times during the day. This is one of my greatest challenges, but I still detox for at least 7-10 days every year and see how I feel. Eventually I go back to drinking coffee because I love the taste.

6. Change Your Hair – You don’t have to opt for a new look if you don’t want to, but even getting a trim will give you the feeling of a new fresh start, and what better time to feel like a new you than the beginning of the new year.

7. Get rid of old clothes that you don’t wear – If you only wore them once last year, get rid of them.

8. Overcome One Fear – Last year I went in fresh water that I couldn’t see the bottom of. I am still terribly afraid of lakes and rivers, just the thought of being on a lake makes me sick to my stomach. I am a good swimmer, so this is just an irrational fear. I faced it by jumping into a pool in a stream. It was approximately 20 feet deep and scared me half to drowning. I breathed in more water than I should have, but I did it. Now I know I can. What fear will you face this year?

9. Go Somewhere New This Year - even if you just go somewhere new in your city, go there and enjoy the newness of it. If you have always dreamed of visiting France, make it happen this year .

10. Stop complaining for 21 days – This is a hard one. Keep a reminder and don’t complain, especially verbally about anything. If there is no action plan following the stating of a problem, then you are just whining. Quit being a baby and look for the good things in life, if you don’t like something, either accept it, or change it.

11. Start a Gratitude Experiment - For the Next 30 days, write down 3 things you are grateful for every night before bed. It may sound lame or silly, but the results will astound you.

These 11 things will help you get a fresh start and get focused for the new year. Some are simple and some are very very difficult (like no complaining) but following them and trying each one will break you out of old habits and get you started with new ones this year.

You will only live through 2010 once, why not make it your best year ever?

Happy New Year,

Ryan M Hall

These Guys are Pushing the limits…Are You?

Some people live life. They push the limits of what is possible and they push the limits of themselves. Allow me to introduce you to some of these guys.

The first is a quick video of Travis Pastrana, who will attempt a world record jump tonight, trying to jump his Subaru WRX rally car 200 feet onto a floating barge. Along with him are Robbie Maddison who set a world record in 2007, Rhys Millen, who set the record for doing a backflip in a truck, and Robbie Maddison again for jumping his motorcycle onto a building and then jumping it off of the building. These guys push the limits.

Here is another guy who pushes the limits. He has been featured around the world for his driving ability and attempted a jump in his car, eventually making 171 feet in the subaru.

Did you notice what Ken said in the video? He said, don’t think about it too much, when you over think things, you mess them up. Don’t get caught in the paralysis of analysis, just do what you’re going to do.

These guys are pushing the limits, are you pushing the limits of your life?

You don’t have to be a rally car driving adrenaline junkie to push the limits, but are you living to your full potential, or are you sitting back and watching life fly by while you talk about your big plans?

Don’t sit back and talk, commit to making your life great and do it, even if it’s just one little thing. You don’t have to jump your car to live your life more fully, just committing to your dreams and goals and doing them will suffice…the car jumping will come later

Take a lesson from these people, they push the limits and live their life, are you going to do that in the coming year? Why not start right now?

Push the Limits

Ryan M Hall

What you see is What you…Think???

The Level of our Success is only Limited by our Imagination – Aesop

Everything you See is the Result of Your Thoughts, There is no exception to This Fact – A Course in Miracles

Quotes similar to these have been said by wise women and men throughout history, so what does it mean?

What you focus on you get.

That which you think, so shall you be.

Like attracts like.

It means that your thoughts can actually create your life.  Whether in a metaphysical sense, or a purely psychological sense, what you think opens or closes opportunity for you.  What you focus on can open doors and show you synchronicities that you may otherwise not have had available to you, and if you’re a believer in the law of attraction, what you think, your thoughts and feelings can even help to determine what people are around you in traffic and how they react.

So if your thoughts creat your life, what can you do to improve life?

Focus on things that truly bring you joy.  Not things that you think are supposed to make you happy, or things that kind of make you happy, but things (people, places and events) that actually bring a smile to your face or offer you some feeling of relief.

For me personally, I think of the people I love, my kids and family, I focus on playing with them, talking to them or just hanging out.  I also focus on my car, because I love my car.  It has been one of my dream cars for over 9 years, and I finally got it, and I drive it every day, if for no other reason than to go down the block and be in my car.  These are things that truly bring me joy.

What kinds of things bring you joy?  Focus on these things, not the problems with them, but the things you love about them.  Even if you think it’s all baloney, you will be in a much happier state for the time being, and isn’t happiness what we all crave so much?

If you really need a pep up, try to slip away to a private place, even if it’s just a public restroom, and take a few breaths and think about things that make you happy.

How can this change your life?

Well, happy and successful people tend to hang out with happy and successful people.  They all focus on things they love and enjoy, and do similar things.  Focusing on the negatives will only get you more negative people and experiences in life.  We all have bad things happen to us, it’s how you react that makes you who you are.

So try focusing more on things you love and less on things you don’t.  Do more things that are fun and less that aren’t.  It seems like simple advice, but if you walk into any office building, you will see that it’s much needed.

What you think shapes your life, your mood, and your focus.  Think Good thoughts, and focus on things  you want more of.  You will have more of them.

I hope this finds you well,

Ryan

Do Something NEW!!!

Photo by mozketon

The past few weeks I’ve been having some fresh new experiences, and I have to tell you, it is so Exciting!

Doing new things is a great way to keep life fresh and exciting, meet new friends and add more hobby’s to your list of things you love.

Just this week I have –

-Swam in a freshwater stream
-Gone Fishing at midnight
-Gone Kayaking on a lake
-Written a short film
-Gone Hiking through one of the most beautiful canyons in the Black Hills

And I still have to go try racquetball and stream kayaking this week.

I didn’t set the week out trying to do something new, but I have been having more and more new experiences lately, and I’ve just been trying to enjoy them all.

Have you done anything new or exciting lately?  Or has it been the same old routine?

Why not do something new this week and start living your life and stretching your comfort zones?

Here are a few suggestions of things you might do that will break up your routine:

1.    Go Kayaking (this was a blast for me and I’m afraid of water)
2.    Go Hiking
3.    Visit a new place, park, store or coffee shop
4.    Study a second Language
5.    Read a book you wouldn’t normally pick up.
6.    Take a Dance Class
7.    Start a Martial Arts or Self Defense class
8.    Join a gym or go to the one you haven’t been to in a while.
9.    Book a cruise or cheap vacation
10.    Find a quiet spot and just relax or meditate
11.    picnic in a park instead of the drive thru
12.    Go to a mall or public place and people watch.

These are just a few suggestions, but hopefully they’ll get you thinking about something new that you can do to spice up your life and start enjoying it a bit more.

Just pick 1 thing to do this week, or even today and do it.  Don’t wait, Tomorrow will always be tomorrow, today is all you have.

I hope this finds you well,
Ryan

Attitude of Appreciation

Photo by amahra58

No matter who we are or where we are from, there is one thing we all have in common.  We all seek happiness with everything we do in life.  No matter what we are doing, we do it in order to gain pleasure, happiness, or avoid pain and avoiding pain is just another way of seeking happiness.

In our current culture of achievement, it seems that everybody is always setting goals and doing more in order to get more.  It’s always about more more more.  We set goals, achieve them, celebrate and set a new goal.

There is a problem with this thought pattern though.  Everybody gets into the habit of constantly working toward an end goal and only taking time to enjoy life when a goal is achieved.  Then the celebration ends and we move onto a new goal.

This means that most of us who buy into the achievement culture are only celebrating, or enjoying life when we have achieved a goal.  Which leads me to the question?  Why are we working so hard to find more happiness and only enjoying it for a little while before setting a new goal?  Doesn’t that defeat the purpose of the goal achievement?

The problem seems to be that we don’t appreciate what we actually have now until it’s gone.  Otherwise we keep achieving and setting more goals.  But what would life be like if we could enjoy what we have now while still attaining for more?  My guess is, life would be a joy.

It’s really not as hard as people make it to just appreciate the things we have now.  Think about it.  What would your life be like if you didn’t have TV, Computer, Phones, Cars, even simpler stuff like nice shoes or clothes.  Wouldn’t you miss these things if they were gone?  Why not consciously appreciate them now.  Find things you have now in your life and begin to appreciate them.

My Personal Experience:

I tend to get caught up in achievement thinking and I take things in life for granted.  I was reminded of all that I had, and currently have to appreciate when my long time relationship ended.

It seems we never appreciate someone as much as when they are gone.  We still remain friends, so it wasn’t ugly, but not having her here has reminded me of all that I could have appreciated.  So I have started by ending each night with about 5-10 minutes of deliberate appreciation.  I think of all the things in my life and things that happened during the day that I can be appreciative of.  This usually helps me break from the stressful routine of the day and change my state of mind before I lie down in bed.  It has improved my mindset dramatically.

It’s said that an attitude of appreciation will bring you more things to appreciate.  If you try it out for a few days, you’ll find this to be true.

Do yourself a favor, take a few moments at the end of the day and just appreciate some of the things you have in life right now.  It will improve your life, your attitude and will remind you that you always have something to be grateful for, no matter what’s happening in your life.

Have a wonderful Day!

Ryan

Do What You Love and…

Photo by hamedparham

They say, do what you love and the money will follow.  Why is that?  Honestly, I can only guess it’s because when you love what you’re doing, you’ll give it much more energy and attention than something you absolutely hate.  further, when you love what you’re doing, you’ll do it no matter what, and you’ll put much more into it.  You will stick through the thick and thin in a way that you wouldn’t if you weren’t passionate about it.

One of the things I’ve struggled with most in my life is this question, what if the money doesn’t follow?

I’ve finally found my answer, and I’m so happy for it….for now.

If I do what I love and the money doesn’t follow, then what?  Then, I’m still doing what I love.  I’m doing what I’m passionate about, and if I really love it, I’m loving every moment of it.  I also know that if I continue to do my best, and keep doing what I love, I will find ways to get paid for it, and most likely because of my passion for these activities, I’ll find ways to do very well with them.

For me, my passions could be well paid, but they are in an industry that is very hard to break into.  So what I have done is found a way to work but still do what I love.  I used to say I didn’t have time for it, but now I know better.  When you love what you’re doing, you make time.  That’s just how it is.  I am 3 times as busy now as I was when I was making excuses, but I still find time to do what I love.  I work on it every day and I’m making contacts.  Does this mean that soon I’ll quit my day job and go live my dream next month? No, but it does mean that I’ve met enough people to start getting paid for some of my work.  It also means that with more and more people trusting what I can do, I have more people wanting to work with me, and it feels great.

To tell you the truth, a year and a half ago, I swore off doing what I love.  I decided I would never be able to do it, and never any well, so I got rid of everything I had that had anything to do with my passions, and settled into a life of dreaming behind a desk and hoping for a big break.

Maybe you’ve done this.  In fact, I would say that most people do this.  They decide they’re no good, or that there’s no way that they can do it for a living.  Don’t fall into this self defeating trap.  You’re just going to waste time, because a year from now, you’ll get the itch, and it will be strong, and you’ll pick it back up, whatever it is, and everything will seem right with the world when you do.  Either that, or you’ll spend the rest of your life denying what you love and holding yourself back from the fulfillment and happiness it can bring.

Again, I say, don’t fall into this trap.  Instead, find a way to do what you love at least once a week.  You don’t have to do it for a living today, just do what you love.  If you want to find a way to do it for a living, make a plan that is beleivable and workable, and that you can take steps toward each day.  Go out and meet people of similar interests.  That is so important.  I used to keep myself in a little bubble and dream about doing what I loved.  I never met people who were doing it.  The minute I decided I would do it no matter what, I was flooded with people who did it for a living, and want to work with me.  It has been breathetaking.

Don’t let your passions fall aside, follow them, do something toward them each day or at least each week.  You owe it to yourself.  Even if you think you can’t make a living doing it, you can do it.  As they say, where there is a will, there is a way.  Find a way to do what you love, and the money will follow, you’ll find a way to open the financial floodgate.  But first you have to decide to do it, no matter what.  That is number one.  No matter what other people think, do what you love.

I’ve recently poured tons of energy into my passions and it has started to pay off, financial in small amounts, but more importantly in the purpose I feel each day that I wake up and think about my passions.  Do you wake up feeling that way?  If not, it’s time for some changes.

I want to know what you love to do, leave a comment telling me what you love to do even if you never got paid for it.  Start doing it, and you can find a way to get paid if you decide you want to.

I hope this finds you well,

Ryan

PS.  What do you love to do?

The Power of a Nap

Photo by davemorris

To continue with my theme of proper sleep lately, I wrote this article on Power Naps and the benefits they can offer us.

The Power of a Nap

For most of my life, I’ve been burning the candles at both ends.  My “normal” sleep schedule has always been in bed at 2:30 am and awake at 7:30 am.  For me, this is normal.  This is what I’m used to, and this is not healthy.  So once this sleep schedule started to get to me, I started taking power naps.

When I worked in a corporate environment, I would eat lunch and then go take a quick nap in the break room with a timer set on my phone.  If I couldn’t take a nap at lunch, I would take the nap on my mid afternoon coffee break.  I always felt so good when I would finish a nap that I made it a part of my daily routine.

When I changed jobs and my schedule changed, I missed the nap, and It’s been nice to get back to a mid afternoon nap when ever I can.  This isn’t just me being lazy.  Far from it, I’m a pretty hyper active guy.  I like to keep moving and keep my mind and body as busy as possible, but when I take naps, I feel so much more refreshed than when I just push through the tiredness of the afternoon and continue on with my day.  This isn’t just specific to me either.  I don’t want to just leave you with some anecdotal, it worked for me claim, and hope you try it.  So I decided to research the actual benefits and rules of power naps.

Why Take a Power Nap?

Countless studies performed over the past several years have shown that a mid afternoon power nap can improve

-Creativity
-Judgment
-Reaction Time
-Short Term Memory
-Motivation
-Physical and Mental Performance
-Patience
-Vision
-Information Processing
-Learning Capacity
-Motivation
-Risk of Heart problems

Further, a 20 minute nap in the afternoon has been proven to be more effective than sleeping an extra 20 minutes in the morning.  With the improvements that these studies showed in both physical and mental performance, it seems an odd thing that most of our society doesn’t nap each afternoon.  Of course, some of us don’t think we can spare the time for a nap.  I can’t always do it, but even if we could spare a few minutes, it could make a difference.

How Long Should I Sleep?

While an hour nap can have fantastic health benefits, getting that much sleep in the afternoon will make it hard for some people to fall asleep at night.  The reason that this can cause wakefulness at night is that when you sleep this long, you start to cycle into the deeper stages of sleep that you don’t ever reach when you power nap.

The typical power nap should allow for between 15-30 minutes of actual sleep.  Studies have found that staying under that 30 minute mark will keep you in the light sleep stages, but also allow you enough rest to feel refreshed.  Anything over 30 minutes will give your body a chance to get to deep sleep, and you will probably wake up groggier than you were before.  Stay within the magic 15-30 minute window for optimal results.

How to Make it a Caffeine Power Nap.

There has been some buzz lately about the caffeine power nap.  This is a really basic thing, but can add such a kick to the energy you feel after your regular power nap.  The premise is simple; it takes about 30 minutes for the caffeine in a cup of coffee to process through your system and give you that coffee kick.  So if you are planning a power nap, and you haven’t been drinking coffee all day since 6am, you can drink a cup of coffee, or other caffeinated beverage just before you lay down.  This way, you’ll wake up a short while later and almost immediately feel the effects of the caffeine combined with the energy you got from the nap.  That’s all it takes to make a power nap a caffeine power nap and really wake up with some extra pizzazz.

Power Nap Positions.

If you have somewhere comfortable to lie down and rest, that is absolutely best.  But if you don’t have a bed or couch nearby for afternoon naps, you can try to get rest just about anywhere you are.  I have had power naps in my car, at my desk, or even in the quiet break room at the office I used to work at.  Try to find a place that is quiet and comfortable where you can conk out for a few minutes.  If you have an area that will work well, it is suggested that you lie on your back and elevate your feet above your head.  I have napped other ways, but I prefer to sleep with my feet elevated when I’m having a power nap.  Try a few different positions and choose one that works best for you.

How to End a Power Nap.

Exercise.  I don’t mean vigorous exercise, but it’s important to get up and get moving after a power nap so that you can shake any grogginess that you may be experiencing.  You don’t have to do anything extensive, but a walk around the office will do.  Just get your body moving and your blood flowing.  Otherwise, you may sit down and get comfortable again and start to get sleepy.  Another good idea is to rinse your face and hands with cold water, the water will help to shock you awake.

What if I Don’t Have the Time?

Many people just don’t have the time to take a power nap.  If you’re one of the ones that is strapped for time, chances are that you need it more than anybody.  But, if you absolutely can’t find a time or place to take a nap, try just closing your eyes for 5 minutes.  The rest will lower your heart rate and help your mind refresh a little.  Another great way to rest is to meditate for 5 minutes.  This will start to cycle your brain waves into the lower patterns that you experience during sleep.  So if all you can do is grab a breather for a few minutes, close your eyes and meditate.  This alone could make a huge difference in your day.

As a father with young children, I hear so many people remark that they wish they had that energy.  I always tell these people the same thing, get some good sleep and you might.  A power nap is a great way to catch up on some of your sleep debt and improve your overall performance during the day.  Give it a try, you might be surprised at the difference it can make.

For more information on how you can be more rested more often, check out Kacper Postawski’s Powerful Sleep.

I hope this finds you well,
Ryan M Hall

How to Sleep at Night Part III

Photo by sfllaw

This post is a continuation of How to Improve Your Sleep.  It is the third in a 3 part series.  Here I will explore optimum sleep time, waking, and sleep debt.

How Long You Sleep is Important

I have spent my entire life going to bed when I feel like it and waking up when I need to be up.  I never gave much thought to how long I should sleep.  8 hours is the suggested average, and I strive for between 6-8 hours most of the time.  Getting a solid 8 hours isn’t actually wrong, but it isn’t necessarily optimal either.  You see, you body sleeps in 90 minute cycles.  This is the time it takes for your brain to cycle through the different brainwave patterns and return to it’s original early sleep state.

Because you sleep in 90 minute cycles, 8 hours of sleep isn’t actually optimal.  An optimal night of sleep would be one where you sleep through entire 90 minute cycles, as it is much easier to wake from the light sleep at the beginning and end of a cycle.  Studies have shown that just waking in the middle of a sleep cycle can create massive daytime drowsiness and that sluggish feeling we often feel when we wake up in the morning.

It is for this reason, it’s best to set your alarm t0 buzz around the end of a sleep cycle.  Since a sleep cycle ends every hour and a half, you would want to allow yourself 6, 7.5 or 9 hours of sleep to wake between cycles feeling rested and ready for the day.  I personally prefer to get between 6 and 7.5 hours of sleep each night.  I didn’t used to use an alarm, rather I would fall asleep at around midnight to 1:30 and wake up around 7:30 am naturally.  This is the time my bio rhythm is used to, and even still I feel best if I follow this schedule.  Remember when you set your alarm to allow yourself time to fall asleep.  This way you make sure that the alarm goes off at the break between sleep cycles.

Alarm Clocks

As I mentioned a moment ago, I rarely used an alarm until recently.  That being said, I have found that I hate the sound of an alarm waking me up in the morning.  In Fact, studies have shown that waking to a buzzing alarm can cause daytime drowsiness and lead to feeling sluggish in the morning.  One thing I would suggest is to get a CD or MP3 alarm clock and wake to soft music that you enjoy.  This wakes you up easier, and if you enjoy the music, starts the day off much more joyfully.  I personally like to start the day with something smooth and Jazzy, I usually use Keiko Matsui or some rock that I really love if I want to start the day out fast.  Choose some of your favorite music, put it in the player and try it out.  Set a regular alarm to go off 5 minutes later as a back up.  This way if you sleep through the music, you’ll still get that annoying buzzing to get you out of bed.

Sleep Debt

I used to talk about sleep debt to my friends, I especially mentioned it while working nights and taking care of my kids, but people continuously told me it doesn’t exist.  Anybody who has pulled all nighters or stayed up late with a crying baby, or stayed up late for any reason can attest that sleep debt is very real, and it can and will take its toll on your body very quickly.  The more sleep debt you wrack up, the more your body feels it, and the sicker and more tired you will get.

That being said, there are still going to be occasions where you will be required to burn the midnight oil.  When you do this, it’s a good idea to add an extra cycle to your sleep schedule for a few days until you feel rested again.  Not only will this help you recover sleep debt, but it will help your mental clarity, creativity and increase your physical energy.  I have found that when recovering sleep debt, I often find myself at my most creative because of the extra rest I’m getting each night.  So if you are forced to cut hours of sleep from your schedule, make sure you make up for that lost time as quickly as possible.

In our society, it seems that not sleeping well is the norm and losing sleep is rewarded, but you owe it to yourself to get a good night sleep.  You will be much more useful to yourself, your employer, your family and everybody you come into contact with each day.  You deserve to sleep well each night, so make some changes so that you assure that you will.

For more information on how you can sleep better every night, check out Kacper Postawski’s Powerful Sleep.

I hope this finds you well,

Ryan M Hall

How To Sleep at Night Part II

Photo by tambako

This post is a continuation of the How to Sleep at Night series.  It is Part II in a III part series.  Here I will offer more small changes that can be made to your life in order to improve your sleep each night.

Empty Your Mind

I don’t mean clear your mind like you would in meditation, but empty it of the clutter, “To Do’s” and problems that are nagging at you throughout the day.  The best thing to do is sit down about an hour before bed and write your “To Do” list and MIT’s for the next day.  For more on MIT’s  click here.

Once you’ve written out your “To Do” list and you’ve chosen your MIT’s, write down all of the problems that you don’t yet have solutions for.  Write them as if you are asking your subconscious for an answer.  You will get the answer you seek.  If you read anything about the law of attraction, you will know that expecting the answer and resting on it can be one of the best ways to come to a perfect solution to any problem.  Sometimes it won’t come in a dream, but will manifest itself as a friend making a suggestion.  Whatever the case though, write down all of your problems that you seek solutions for, and set them aside.  This will allow you to go to bed knowing that the answer will come, leaving your mind clear as you drift off to sleep.

Take a Shower or Bath

I started this when I was  a kid.  I would take a bath just before bed and just when I woke up.  This way I was refreshed when I awoke, and the night time bath or shower would refresh me and relax me before bed.  Not only will a shower before bed leave you feeling clean and relaxed, but it will also raise your body’s core temperature, just as drinking warm tea or milk will.  This helps your body cycle into sleep mode much easier.  If you develop a routine of showering or bathing before bed, it will also create a subconscious signal that tells your body to get ready for bed after your night time bath.  If this begins to be part of your night time routine, you should have no problem relaxing when you have a quick shower or bath at night along with some of the other suggestions I’ve made here.  Give it a try for a few days and see how you feel, I’m willing to bet it will help you relax.

Read a Book

I realize that this may seem counter intuitive considering that much of this post has focused on reducing the amount of mental activity you have before bed, but I’m not talking about reading an operations manual before bed, or even a good self help book.  I’m suggesting you read a book that will allow you to use your imagination and help you separate from those day to day stresses.  I’m talking about picking up a novel and reading a fiction book before bed.  Whatever genre interests you most is not important.  The important part is that it is fiction.

Studies have shown that reading fiction prior to falling asleep will activate the imaginative right brain and help you move away from the details of the day.  This is best done after you have written your “To Do” list so that you can set it aside and really escape in the book.  The point is to slow down the left brain a little and activate the right brain.  It’s best to read for a while, a half hour or more, but even 10-15 minutes will help you settle down and detach.  I try to set aside about 10 minutes at least.  Often, I combine my reading time with a warm bath to relax and separate mentally at the same time.

Change Your Bed

This solution is a much more expensive solution than just changing your routines.  That being said, I recently bought a new bed and mattress as well as new bedding.  I have to say, this has made such a huge impact on my sleep.  In fact, some days I want to lay there and just enjoy my morning in bed.  If you have the money to spare, try going to the sleep store and trying out the mattresses until you find one that is comfortable for you.  A cheaper solution that can still make a difference is to buy a memory foam mattress pad from your local department store.  I have seen them at Walmart for as cheap as $40.  It may not be heaven on a mattress, but it could make a huge difference in the quality of sleep you get each night.

Develop a Routine

Finally, the most important thing you can do to improve your sleep is take what suggestions you like and develop a night time routine.  Do the same things each night before bed and the same things in the morning when you wake up.  After a week or so, your mind will begin to understand that when you start your routine, it will be time to get ready for bed.  This will help your body release tension and help your mind move from the stress of the day into night time relaxation.  Start an hour before you want to be in bed and do find a pattern that works for you.

For me, I like to write my “To Do” list, jump in a bath and read during the bath while sipping hot tea, then I go meditate and finally I am able to quickly lay down and fall asleep.  This whole routine takes about an hour, but when I skip it, I definitely notice the difference in the quality of sleep I get each night.

When you wake up, start a routine to get the day going.  These routines may not seem like a big deal, and they may not seem like big changes, but they can make a big difference in how quickly you fall asleep as well as the quality of sleep you get.  Start small and you will begin to see huge changes in your sleep patterns.

Your life is busy, you owe it to yourself to be rested so that you can enjoy every day to the fullest and give your everything one each project you work on.  Well rested people excel in life much faster and handle stress much more effectively than people who can’t seem to get a full nights rest.  Give yourself the gift of sleep and watch the changes it makes in your life.

For more information on how you can sleep better every night, check out Kacper Postawski’s Powerful Sleep.

I hope this finds you well,

Ryan M Hall

How to Sleep at Night Part I

Photo by andy_bernay-roman

It seems that in this day and age, our lives have become so busy and so full that even the simple act of getting a good nights sleep is foreign to many of us.  I have to admit, I sleep well at night, but not all the time.  In fact, much of the time, I am restless, can’t settle down, can’t relax, and sometimes wake up through the night for no apparent reason.  It turns out, I’m not alone.

So, I started researching some natural ways to improve sleep, and I’ve found some great tips.  I don’t expect you to institute all of these things at once, but take a look at them and see what you can start with now to improve your sleep, then once that’s become a habit, make another little change that could help you sleep at night.  Some of the tips will be just that, tips to improve sleep, some of them may require that you change your bed time routine altogether.  It’s obviously your choice what you choose, but I’ll list as much as I can here and I’ll tell you what I do each day without fail to get myself ready for bed and sleep well.

Get on a Schedule

One of the worst things you can do to your sleep schedule is to constantly change it.  For most of us, this isn’t a huge problem.  At worst, we stay out too late, or stay up watching movies a little too late, or have to wake up early for one reason or another, but we generally fall asleep and wake up within 2 hours of the same time each night and each morning.  This 2 hour window is your bodies natural rhythm.  It is best to make sure you fall asleep and wake within 2 hours of the same time each night so that you can train your body into a natural sleep schedule.  If you change the schedule constantly, your body will constantly try to adjust it’s rhythms to match what it thinks is the new schedule.  The result is that you will be tired, sluggish, and never feel rested.  Often you will not get into that restorative REM sleep state.  I have done this at periods in my life, and I have a friend who is on call 24/7 who also is awakened by a ringing phone and required to be available any time.  He is a prime example of someone who doesn’t get restorative sleep.  He is constantly tired, on the verge of being sick, or getting sick, and will often fall asleep during random down periods, like during a movie or even a visit with friends.  If you get your body onto a schedule, breaking the schedule occasionally will be okay, but won’t affect as badly as if you constantly alter your sleep patterns.

Avoid Stimulants

This one seems like common sense, but I still sometimes have a night time cup of coffee.  I know plenty of people who drink a lot of soda and will sometimes drink one before bed.  But the real culprit is smoking.  I don’t smoke, but I do know people who do, and most of them have to have a cigarette before bed.  The problem is that Nicotine is a stimulant.  So even if it is relaxing to have a smoke before bed, it is actually filling your body with stimulants that will make your sleep interrupted and rough.  If you’re not willing to give up the habit completely, even for a short 30 day trial, then at least don’t have any stimulants for an hour before bed.

No Work, TV, Food, or Emotional Issues in Bed

I always see those movies where the couple goes to bed and they both sit there on their laptops working in their pajamas in bed.  Whenever I see this, I think, “That can’t be REAL!”  But, I’m sad to say, many people do it, maybe you’re one of them, maybe you’re reading this post in bed.  If this is the case, you need to break the habit.  I’m not going to say I’m not guilty of this from time to time.  I enjoy going to bed and occasionally snuggling under the covers with my fiance and watching a good movie, but I know it’s really not conducive to good sleep.  I know I shouldn’t be doing it, but I do.  It’s not always, it’s a rarity.

It didn’t used to be though.  Not for me anyway.  When I was in college, I would sleep with the TV running a movie for the whole night.  If I didn’t, I wouldn’t fall asleep.  It was my security blanket.  I would turn on a movie I’d seen several times and drift off to sleep in the comfort of constant stimulation.  I would also snack, and I know I’ve had plenty of emotional discussions in my bed.

The problem with all of these habits is that they create emotional anchors for your bed.  Suddenly your bed can subconsciously mean food, tv, work, emotional issues, as well as sleep and sex.  Your bed should be limited to sleep and sex, especially if you have sleep issues.  otherwise, your mind will be prepared for all the rest or constantly be distracted while you are in bed, even if all you want to do is sleep.  It is best to set aside work and any other straining issues at least 2 hours before bed, and it’s suggested that you should avoid TV and email for at least 30 minutes before laying down.  This allows your mind to detach and begin to relax.

Exercise

Studies have shown that exercise, performed at any time of day, will improve your sleep at night.  In fact, 30 minutes of exercise every morning will have a profound effect on how deeply you sleep each night.  I personally don’t like exercising in the morning.  If you read Overwhelmed you’ll probably remember that I’m not a morning person.  I like staying up late and personally, I like to exercise at night.  I sleep way better if I exercise about an hour before bed.  So even though studies have shown that morning exercise will improve your sleep, listen to your body, and exercise when you feel best exercising.  If exercise relaxes you, as it does me, then try doing it at night when you can benefit from that relaxation by hitting the mattress.

Either way, whether it’s for your sleep or your overall health, it’s a very good idea to get at least 30 minutes of exercise in every day.  This can be something as simple as going for a walk, running, weight training, swimming, martial arts or even dancing in the living room.  If you’re a tech lover, grab a Nintendo Wii and get moving, there really is no reason we shouldn’t be able to get at least 30 minutes of exercise per day.

Dim The Lights, and See the Sunlight

This is something that I came across by accident.  I have a friend that won’t turn on lights at night unless it’s necessary.  He has elaborate wall sconces and candelabra’s all over his house, and just lights candles and keeps a dim light in the kitchen.  I stayed at his house during a vacation, and I can’t tell you how relaxing and refreshing it was.  This is something you can do at your own house.  Grab some big candles and place them throughout your house.  If you’re worried about fire, only light the candles in the room you are spending your time in.

Another solution is to get lamps that allow you to dim them.  Then you can place a few of these throughout the house and dim them a few hours before bed.  I worked construction for much of my high school years, so I just wired in dimmer switches in my bedroom and I have candles in the bathroom and a desk lamp in the living room.

If you have the time, it would be best to dim the lights at least 3 hours before bed.  This will train your body into a sleep schedule by telling your mind that it will soon be time to relax for bed.  It is best to do the exact opposite when you wake up.

Each morning, open up your windows, turn on the lights and see the sunshine.  Expose yourself to light, preferably sunlight, within a half hour of waking up.  Just as dimming the lights 3 hours before bed will tell your body it’s time to rest, exposing yourself to sunlight 30 minutes after waking will train your body into a sleep wake schedule at roughly those same times.  If you f0llow a sleep schedule, going to bed and waking within 2 hours of the same time each day, your body will begin to cycle down quicker and sleep deeper during those times.  You will fall asleep faster, stay asleep longer, and wake easier.

Snacks and Drinks

As I mentioned before, it’s not the best idea to drink caffeine or have any stimulants before bed.  It’s also not a good idea to eat heavy fast carbohydrates before bed either.  Instead, a protein snack and maybe some slow, complex carbohydrates can help your body maintain it’s blood sugar levels throughout the night, helping you stay in deep sleep as much as possible.

I personally used to eat a bowl of cereal before bed, but I know now that this isn’t healthy in any way.  I prefer now to snack on a protein shake, a piece of sliced turkey or cheese, or a meal replacement bar.  These are all low calorie snacks, that don’t contain many carbohydrates, and will keep me full for the whole night.  The key here is to keep it low calorie and slow carbohydrates, like the carbs in vegetables.  This way you don’t have to worry about these bedtime snacks affecting your waste line.

If you have trouble falling asleep, it’s a good idea to have a warm drink just before sleep.  I like to make myself a warm cup of tea, but some people drink warm milk.  The concept that drinking warm milk before bed to sleep better isn’t just an old wives tale, the heat of the drink will help to raise your core temperature which is something that happens naturally when we sleep.  Sipping on a warm drink before bed will start the process of raising your core temperature so that you will be able to more easily drift off to sleep.

That’s it for Part I of How to Sleep at Night.  In part two, I will offer more changes you can make as well as routine suggestions that will help you sleep better every night.  You owe it to yourself to get the best rest possible, start making changes in your life tonight that will help you sleep better every night.

For more information on how you can sleep better every night, check out Kacper Postawski’s Powerful Sleep.

I hope this finds you well,

Ryan M Hall