A Little Extra 4.11.24

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😴😴 Nighttime Routine for Success

A successful nighttime routine can help you unwind, relax, and prepare for a restful sleep as well as have a better start to your morning the next day. Here are some tips for creating an effective nighttime routine:

1. ⏰Set a consistent bedtime: Try to go to bed and wake up at the same time every day, even on weekends. Staying within a 90 min window of your bedtime and wake up helps regulate your body's internal clock and promotes better sleep.

2. 📱Disconnect from screens: Avoid using electronic devices such as smartphones, tablets, or computers at least an hour before bed. The blue light emitted by these devices can interfere with your sleep patterns.

3. 😌Create a calming environment: Make your bedroom a peaceful and comfortable space. Keep the room COOL, DARK, and QUIET. Consider using blackout curtains, earplugs, or a white noise machine to block out any disturbances.

4. 🛀🧘Engage in relaxation techniques: Prioritize activities that help you relax and wind down. This may include reading a book, taking a warm bath or shower, practicing gentle stretching or yoga, or listening to calming music.

5. ☕️🥃Limit caffeine and alcohol intake: Avoid consuming caffeine after 2pm. It can interfere with your ability to fall asleep. Similarly, alcohol may disrupt your sleep patterns, reducing REM and deep sleep cycles leading to restless nights and less muscle recovery.

6. 🧼Establish a bedtime routine: Develop a series of calming activities that signal to your body and mind that it's time to sleep. This could include things like brushing your teeth, washing your face, and practicing mindfulness or meditation.

7. 🍔Avoid heavy meals and exercise before bed: Eating a large meal or engaging in intense exercise close to bedtime can make it harder for your body to relax and fall asleep. Try to finish your meals and exercise routine at least a few hours before bedtime.

8.👕Set your clothes out for the next day: getting partially dressed for your next day the night before or setting up your clothes can make your morning routine so much more successful!

9. 🍱Prep your food the night before: set up your breakfast, lunch and snacks the night before so you can grab easily.

Remember, everyone's nighttime routine may vary based on personal preferences and lifestyles. It's important to find what works best for you and stick to it CONSISTENTLY!

☀️For tips on creating a successful morning routine, check out Wednesday’s issue!

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Extra Tip-Gratitude and Meditation

Before bedtime, dedicate a few minutes to gratitude or meditation to cultivate a positive mindset. Reflect on the day's blessings, acknowledging moments of joy or growth. Express gratitude for the people, experiences, and opportunities in your life. Alternatively, engage in a short meditation practice to calm the mind and release any lingering tension. Focus on deep breathing and let go of worries or stressors, allowing yourself to enter a state of relaxation before drifting off to sleep.

If you are interested in purchasing creamers from the Wednesday Video, see below:

Sports Research Collagen Peptides-Click Here

Four Sigmatic Think Organic Creamer-Click Here

Nestle Natural Bliss-Click Here

Have a great Weekend,

 Jamie and Ashley