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Posts tagged ‘sleep habits’

Morning Habits For Better Sleep

It is commonly known that the start of our day can lead to can dictate the success of it – morning habits for better productivity, morning habits for better mindset, morning habits for better sleep…

Here are the best early habits to help you sleep better, and also to improve the quality of your life.

Have a Consistent Wake-Up Time

Make sure that you wake up at the same time every day, or at least most days. This is because your circadian rhythm, essentially your body clock, is set to specific times which dictates your body’s release of vital hormones such as melatonin and testosterone. If you have the same wake-up time every day, then this will help you feel fresher when you awaken and in turn, will lead to you feeling relaxed when nodding off to sleep.


When it comes to exercising and sleep, a great routine for you could be working up a sweat in the morning for an hour a day. This is because it helps your body burn your excess energy, so when it comes to the evening you can fall fast asleep. Exercising is also important for regulating your hormones, which is important for your brain’s performance and melatonin release. It’s also a great way to increase your performance and productivity throughout the day.

Exposure to sunlight

As soon as you wake up, you want to expose your body to natural sunlight. This will enable your body to wake up and get moving for the day. Again, it leads back to your circadian rhythm, and by getting out and exposing your skin to daylight, you’re programming your body to wake up at this time. This will conversely lead to feeling sleepier at night.

Access to green space

You want to get yourself access to green space in the morning and awaken with fresh air. It’s important to be in nature as much as possible because, as humans, we are not built to be sitting down in a chair all day. Get yourself in that natural and healthy rhythm, and it will drop your cortisol levels dramatically, leading to better focus and being able to sleep easier.  Another benefit it brings is that it grounds your energy and gives you clarity of mind – a great way to be strategic about your day.

Grab Yourself a Healthy Breakfast 

A great morning habit for better sleep is to eat a healthy breakfast, giving you the required brainpower for the rest of the day. Ways you can fuel your brain to release all the required neurotransmitters to smash your day could be drinking a smoothie with greens in it. My personal favorite is carrot, apple, spinach and turmeric – chug it down, jack your neurotransmitters up and feel amazing. You could also have some porridge and mix it with some berries and cashew nuts. These are all delicious foods that will help your body and brain work optimally.

The correlation with sleep is that you want your brain to release the right hormones throughout the day, and thus you want to give your brain the best resources to do so. This will help your brain release all your neurotransmitters in healthy doses – especially melatonin, which helps you feel sleepy before you go to bed.

In Conclusion…

Your morning routine can be your centering moment of peace, in a world which challenges and tests us every day. Sleeping and your morning habits are your daily opportunity to be clear on what you’re doing, in which you build your energy and peace of mind to then be expansive throughout your day.

How great would your life be if you felt consistently happier and in a better mood? Build your morning routines and sleeping habits to ensure that you have your body on your side to achieve your goals.

Grab your pair of Swannie Blue Light Blocking Glasses Today for a Better Sleep Tonight!  

Choose from Aviators, Wayfarers, Cat Eyes, Reading Glasses, and Kids Neon line…

By Joshua Roobottom
Leesa A. Wheeler, CNHP, CHS, CMSAT, CIC
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May Your Life be Happy, Healthy and Absolutely Extraordinary!

Live Life Beautifully and to your greatest health and career success!

Leesa - Photo for linked in and website 2016

Leesa A. Wheeler, CNHP, CHS, CMSAT, CIC 

Career Coach & Healthy Lifestyle Coach, Organic Health & Beauty Consultant

Author of two books…
     Live Well… Lifestyle Solutions for a Happy Healthy You! 

     Melodies from Within 

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7 Reasons You Feel Like A Zombie In The Morning

7 Reasons You Feel Like A Zombie In The Morning


A few nights ago I stayed up too late, even though I knew I had an early meeting in another town. When I woke up the next morning, I tried to brew a pot of coffee without pouring water into the reservoir. Even when standing there in front of the empty decanter, it took my sluggish mind a few minutes to realize what I’d done wrong.

The average adult needs at least 7 – 9 hours of sleep every night, yet few of us achieve it. Staying up to watch our favorite late night program or stressing over a work project often cut into these precious hours. We shrug off the zombie feeling and prop ourselves up with caffeine and sugar, but this ongoing lack of sleep is making us very sick.

It’s important to point out that not all sleep deprivation is obvious like my story about staying up late and getting up earlier than usual. Often we just cheat ourselves out of an hour or two over long periods of time, leading to long-term health consequences and sometimes deadly accidents.

Do you catch every illness that strikes your community? When you get sick, does it take weeks before you feel normal again? Even “modest” sleep deprivation (less than 6 hours of sleep per night) has been directly linked to reduced immune response, inhibiting your ability to ward off illness.

Have you struggled to maintain a healthy weight, despite exercise? Research shows that when the body stays awake for too long, it struggles to process blood sugar and leptin (a protein hormone that regulates appetite and metabolism), so more is stored as fat. Interestingly, sugary foods are what we reach for when we feel tired.

Scroll through the infographic below for more astonishing facts about just how important a full night’s sleep is to our long-term health. Then click on the links at the bottom to learn how you can sleep away your zombiefied self.

Sleep and Health

Image via Thinkstock

By Beth Buczynski

Beth is a freelance writer and editor living in the Rocky Mountain West. So far, Beth has lived in or near three major U.S. mountain ranges, and is passionate about protecting the important ecosystems they represent. Follow Beth on Twitter as @ecosphericblog. 


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Leesa Wheeler

Leesa A. Wheeler

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