{"id":3432,"date":"2016-06-01T07:53:15","date_gmt":"2016-06-01T14:53:15","guid":{"rendered":"http:\/\/www.coachingreallyworks.com\/?p=3432"},"modified":"2016-10-25T02:56:29","modified_gmt":"2016-10-25T09:56:29","slug":"4-secrets-to-make-sure-you-get-good-rest-so-you-can-wake-up-early","status":"publish","type":"post","link":"https:\/\/coachingreallyworks.com\/blog\/4-secrets-to-make-sure-you-get-good-rest-so-you-can-wake-up-early\/","title":{"rendered":"4 Secrets to Make Sure You Get Good Rest, So You Can Wake Up Early (infographic)"},"content":{"rendered":"<p>Dragging your\u00a0body out of bed in the early morning is no one&#8217;s\u00a0idea of a good start to the day. While\u00a0having something to look forward to can change all that, it&#8217;s not enough.<\/p>\n<p>The trouble is it&#8217;s not easy, unless you prepare for it. So what is the secret to hopping out of bed with <strong>enough energy to make it through the day feeling stoked<\/strong>?<\/p>\n<h2><span style=\"line-height: 1.5;\">In this Video:<\/span><\/h2>\n<p>00:35 &#8211; Operating Legally Drunk<br \/>\n01:12 &#8211; Things That Matter to You<br \/>\n01:47 &#8211; Transition and Wind Down<br \/>\n02:20 &#8211; How Food Matters<br \/>\n02:40 &#8211; Making Space, and What About This Little Guy<br \/>\n03:23 &#8211; Does That Drink Really Help?<br \/>\n03:47 &#8211; Quote from &#8211; Thomas Dekker<br \/>\n04:10 &#8211; Affirmation to Move You Forward<\/p>\n<h2>Listen To The Audio:<\/h2>\n<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 hundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"background-color: rgba(255,255,255,0);background-position: center center;background-repeat: no-repeat;padding-top:0px;padding-right:0px;padding-bottom:0px;padding-left:0px;margin-bottom: 0px;margin-top: 0px;border-width: 0px 0px 0px 0px;border-color:#eae9e9;border-style:solid;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-column-no-min-height\" style=\"margin-top:0px;margin-bottom:0px;\"><div class=\"fusion-column-wrapper fusion-flex-column-wrapper-legacy\" style=\"background-position:left top;background-repeat:no-repeat;-webkit-background-size:cover;-moz-background-size:cover;-o-background-size:cover;background-size:cover;padding: 0px 0px 0px 0px;\">[powerpress]\n<a href=\"https:\/\/itunes.apple.com\/us\/podcast\/coaching-really-works-abe\/id931183612\">Subscribe to Podcast in iTunes<\/a><br \/>\n<!--more--><\/p>\n<h2>Watch The Video<\/h2>\n<p><iframe src=\"https:\/\/www.youtube.com\/embed\/iUNEAvDmEdg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<h2>Transcription:<\/h2>\n<p>There was a great post that I posted, I guess it was last year, that has been getting a lot of hits and people are very interested and they are trying to understand <a href=\"https:\/\/coachingreallyworks.com\/blog\/5-benefits-to-waking-up-early-infographic\/\">how do you wake up EARLY\u00a0in the morning?<\/a><\/p>\n<p>I think a lot of people are interested in the <strong><a href=\"https:\/\/coachingreallyworks.com\/blog\/7-habits-to-boost-your-productivity-infographic\/\">productivity<\/a><\/strong> that it gives, the <strong>energy<\/strong>, the <strong><a href=\"https:\/\/coachingreallyworks.com\/blog\/6-simple-steps-for-creating-laser-focus-using-lists\/\">focus<\/a><\/strong>, the <strong>clarity<\/strong> for the day, the ability to set aside <a href=\"https:\/\/coachingreallyworks.com\/blog\/6-morning-hacks-you-may-want-to-know-about\/\"><strong>time<\/strong> for yourself before the day starts<\/a>; there are so many wonderful things about it.<\/p>\n<h3>Operating Legally Drunk<\/h3>\n<p>And one of the keys to those early mornings is going to bed and getting a really good night\u2019s sleep. I heard about a study recently where they were studying people, people getting sleep eight hours of sleep, six hours of sleep and apparently the people who were getting six hours of sleep, they were MANAGING\u00a0okay, they were kind of doing all right. But they found that as time went on, their symptoms got worse, and I\u2019ll tell you what they were in a second.<\/p>\n[shareable cite=&#8221;Abe Stone&#8221;]A key to great early mornings is going to bed and getting a really good night\u2019s sleep. [\/shareable]\n<p>They said by the tenth week of getting only six hours of sleep at night, these individuals, their cognitive ability, their ability to think to make decisions, to react quickly to situations was <a href=\"http:\/\/drowsydriving.org\/about\/detection-and-prevention\/\">similar to being really drunk.<\/a> Can you imagine that? They weren&#8217;t drunk, but just that<strong> lack of sleep had that impact on their brain and their brain power.<\/strong><\/p>\n<h3>Things That Matter to You<\/h3>\n<p>So, sleep is very important. A good night\u2019s sleep is imperative for,<\/p>\n<ul>\n<li>a <strong>healthy life<\/strong><\/li>\n<li>a <strong>productive life<\/strong><\/li>\n<li><strong>getting a lot of things done<\/strong>, if that&#8217;s what you&#8217;re really geared towards<\/li>\n<li><strong>quality time<\/strong> with your family<\/li>\n<li>feeling <strong>energy<\/strong> for feeling alive and awake.<\/li>\n<\/ul>\n<p>And it&#8217;s very much connected with that skill of being able to wake up early.<\/p>\n<p>So I&#8217;d like to give you a few tips for waking up early. I have included an infographic in this post, so be sure to come over to my website and check out the infographic and it has a lot more tips there.<\/p>\n<p>But I want to leave you with four key tips that you can start using today to improve the quality of your sleep to make sure that you are refreshed and you&#8217;re <strong>ready for that wonderful morning EVERY\u00a0day.<\/strong><\/p>\n<h3>1.Transition and Wind Down<\/h3>\n<p>So the first number one I would suggest that you <strong>give yourself a wind down time.<\/strong> It&#8217;s very difficult to go straight from a busy activity and to jump in bed and hope that you can fall asleep within five, ten, even fifteen minutes.<\/p>\n<p>Take time, <strong>at least an hour<\/strong> every evening, maybe it&#8217;s a simple CONVERSATION\u00a0with your loved one or saying goodnight to the kids, maybe pick up a book to READ, something that&#8217;s not went to get you to engaged.<\/p>\n<p>Or take time for quiet MEDITATION. But whatever you do, stay away from things like watching movies that are going to get you excited or playing games, things like that that will stimulate your brain.<\/p>\n[shareable cite=&#8221;Abe Stone&#8221;]Sleep tip: Cut off about an hour before bedtime to wind down.[\/shareable]\n<h3>2. How Food Matters<\/h3>\n<p>Now the second tip that I have for you here is don&#8217;t eat anything big or heavy before going to sleep, especially right before going to sleep. I would suggest <strong>not to eat anything after 6:30 in the evening<\/strong>.<\/p>\n<p>This way you give your digestive system a chance to clear because sometimes that is what keeps you awake and makes your sleeping uncomfortable or disturbed.<\/p>\n[shareable cite=&#8221;Abe Stone&#8221;]Sleep tip: Don&#8217;t eat close to bedtime.[\/shareable]\n[offer-box href=&#8221;http:\/\/sostartover.com&#8221; linktext=&#8221;Reminder: Have you checked out my book? I just released \u201cSo? Start Over!: Experience Clarity, Do What Matters, Live Your Dream\u201d which includes worksheets, cheatsheets, and bonus material. Click here to check it out!&#8221; securecheckout=&#8221;true&#8221; footnote=&#8221;Get It on Amazon&#8221;]\n<h3>3. Making Space<\/h3>\n<p>Okay now this is actually a personal one of mine and I see other people doing this as well, but I think that it&#8217;s a really big key for a good night\u2019s sleep. A few months ago I moved my computer and everything out of my bedroom, I didn&#8217;t want to have that in there. There is the electromagnetic field, there&#8217;s all kinds of studies that show that it affects our brain waves and brain patterns and things like that.<\/p>\n<p>But I had gone and taken even a step further, I would even have my phone in the room. Because I never know, sometimes I forget to do one setting and little alarms or beeps or reminders go off and they tend to just interfere with my ability to sleep well.<\/p>\n<p>I go into<strong> my room, there is nothing there except for my bed, lights maybe something to read and it&#8217;s a very calm and RELAXING\u00a0atmosphere, it\u2019s very conducive for sleep.<\/strong><\/p>\n[shareable cite=&#8221;Abe Stone&#8221;]Sleep tip: Make your bedroom and dedicate space to sleep. No electronics. ;)[\/shareable]\n<h3>4. Does That Drink Really Help?<\/h3>\n<p>Okay and this last one I think is also very important, <strong>avoid any caffeine or alcohol too close to bedtime. I<\/strong> know a lot of you feel that maybe you need a drink to relax in the evening, but try to do that with dinner so that you have time to sort of get it to CLEAR\u00a0your system so that when you go in to sleep, you&#8217;re really just laying there and you&#8217;re ready for a good night\u2019s sleep.<\/p>\n[shareable cite=&#8221;Abe Stone&#8221;]Sleep tip: Avoid caffeine and alcohol too close to bedtime. [\/shareable]\n<p>All right, well good luck with getting all the sleep that you need and if you need more tips or insight, check out infographic below.<\/p>\n<hr \/>\n<p>And now here is your quote for today,<\/p>\n[shareable cite=&#8221;Thomas Dekker&#8221;]Sleep is that golden chain that ties health and our bodies together. #quote[\/shareable]\n<p>All right, now here&#8217;s your affirmation for today. Be sure to post it by your bed, put it by the mirror, or in the kitchen, wherever you are going to see it first thing in the morning when you wake up and before you go to bed at night and say it at least three times, say it with feeling, really internalize it and make it a part of your belief system.<\/p>\n[shareable cite=&#8221;Abe Stone&#8221;]Feeling rejuvenated each morning after a good night\u2019s sleep is something normal for me. #affirmation[\/shareable]\n<p><a href=\"https:\/\/coachingreallyworks.com\/blog\/wp-content\/uploads\/2016\/06\/get-more-rest_w800.jpg\" rel=\"attachment wp-att-3438\"><img decoding=\"async\" class=\"aligncenter size-full wp-image-3438\" src=\"https:\/\/coachingreallyworks.com\/blog\/wp-content\/uploads\/2016\/06\/get-more-rest_w800.jpg\" alt=\"get-more-rest_w800\" width=\"800\" height=\"7349\" srcset=\"https:\/\/coachingreallyworks.com\/blog\/wp-content\/uploads\/2016\/06\/get-more-rest_w800-600x5512.jpg 600w, https:\/\/coachingreallyworks.com\/blog\/wp-content\/uploads\/2016\/06\/get-more-rest_w800-760x6982.jpg 760w, https:\/\/coachingreallyworks.com\/blog\/wp-content\/uploads\/2016\/06\/get-more-rest_w800-768x7055.jpg 768w, https:\/\/coachingreallyworks.com\/blog\/wp-content\/uploads\/2016\/06\/get-more-rest_w800.jpg 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/a><\/p>\n<p>&nbsp;<div class=\"fusion-clearfix\"><\/div><\/div><\/div><\/div><style type=\"text\/css\">.fusion-fullwidth.fusion-builder-row-1 { overflow:visible; }<\/style><\/div>\n","protected":false},"excerpt":{"rendered":"<p>Dragging your\u00a0body out of bed in the early morning is no one&#8217;s\u00a0idea of a good start to the day. While\u00a0having something to look forward to can change all that, it&#8217;s not enough. The trouble is it&#8217;s not easy, unless you prepare for it. So what is the secret to hopping out of bed with enough [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":3437,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[51,70],"tags":[81,15,151],"_links":{"self":[{"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/posts\/3432"}],"collection":[{"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/comments?post=3432"}],"version-history":[{"count":10,"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/posts\/3432\/revisions"}],"predecessor-version":[{"id":3668,"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/posts\/3432\/revisions\/3668"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/media\/3437"}],"wp:attachment":[{"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/media?parent=3432"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/categories?post=3432"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/coachingreallyworks.com\/blog\/wp-json\/wp\/v2\/tags?post=3432"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}