Renew your Health Mindset ... Sleep

...Renew your Sleep Mindset...

• PRAYER AND FASTING FOR SLEEP CLARITY

• SLEEP DEFINED

• THE PURPOSE OF SLEEP

• THE WHY OF SLEEP

• NEW EMPOWERING BELIEFS

• THE HOW OF SLEEP

• A RENEWED SLEEP MINDSET

...Sleep Defined...

WHAT IS SLEEP? WHY IS IT IMPORTANT? WHAT ARE THE NEGATIVE CONSEQUENCES OF POOR SLEEP HABITS? WHAT ARE THE POSITIVE CONSEQUENCES OF GOOD SLEEP HABITS? 
• Spiritual Definition;
• Physical Definition; A natural periodic state of rest for the body and mind, in which the eyes usually close and consciousness is completely or partially lost, so that there is a decrease is bodily movement and responsiveness to external stimuli.

...The Purpose of Sleep...

• SLEEP - BODY REST - BODY HEALTH (maintain body system function) - PHYSICAL HEALTH (Energy) - ENERGY - ACTION - PURPOSE

...The Why of Sleep...

• Rest (cease work or movement in order to refresh and recover strength) body and mind

...The New Mindset...

DISCOVER THE UNDERLYING LIMITING BELIEFS OF PAST FAILURE. IDENTIFY YOUR OLD WAYS OF THINKING. LIST THE OLD DIS-EMPOWERING BELIEFS THAT HAVE CONTROLLED WHAT SLEEP MEANT TO YOU.CREATE A NEW EMPOWERING WAY OF THINKING. KNOWING WHAT YOU KNOW NOW, WHAT WILL BE THE YOUR WAY OF THINKING ABOUT SLEEP? LIST YOUR NEW EMPOWERING BELIEFS ABOUT WHAT SLEEP NOW MEANS TO YOU.

...The How of Sleep...

• CREATE YOUR SLEEP TRACKER
• SLEEP TIPS

...Sleep Tips...

10 TIPS TO GOING TO SLEEP

1. Herbal tea

2. Sleep and Sound

3. Relax before bed

4. Renew sleep mindset

5. Relax your Mind;

HEALTHY WAYS
• Breathing exercises. Slow deep breaths
• Soothing music
• Mindful meditation. Goal is to focus mind on things that are happening right now, such listening to your breathing, traffic noises etc.
• Guided imagery
• Write e.g. feelings. Keeping journal.
• Soak in warmth bath
• Body, progressive muscle relaxation
Do an activity. Doing things you enjoy can also help relax you.
arn drink with no alcohol or caffeine, like herbal tea.     
UNHEALTHY WAYS
• Watching TV to escape esp secular movies

5. Relaxing your mind also helps you sleep. See 10 things you can do to healthily relax your mind

10 TIPS TO WAKING UP IN THE MORNING

The WHY and the HOW. Make waking up pleasurable and staying in bed uncomfortable.

1. Know why you wanna wake up

List the things you wanna do when you wake up, i.e. create a morning plan.

Reflection time to be better prepared for the day, family breakfast, exercise time, tired of the stress of running late every morning?

2. Get good rest

• What does it take to get more sleep

body's prep for going to sleep; drop in body temperature, drop in heart rate secretion of melatonin into bloodstream one or two hours before regular bedtime.
Gradual morning wake up process, 

Set an hour 8 hr sleep plan for a several weeks to figure out how many hours your body needs to sleep.

3. Plan your morning routine

• Leverage your morning to buy more time, more sleep time.

4. Try Melatonin

Part of getting up on time, is getting enough sleep the night before.

Getting ready for bed; Wind down; TV, laptops don't aid restful sleep. Turn all off at least an hour before bed, Here's some natural ways to wind down;Light evening, no workout, working late etc 

5. Put alarm clock far 

so you are forced to wake get up to switch it off.

6. Get morning light first thing in the morning

turning on lights, reflection time on the patio, walk etc

7. Habitize Sleep Clock 

• Try maintaining sleep clock on weekend not to interrupt pattern
•  Get a sleep evaluation to see if there could be an underlying condition that's making sleep difficult.
8. Be accountable 
9. Keep Track 

More energy, peppier mood, more patient with your family, are you still sleepy, 

Tracking, is the new strategy working, keep it up, if its not reevaluate

Don't expect perfection, another set up for failure, Instead be self compassionate as you make this lifestyle change.

Website, http://www.huffingtonpost.com/2013/02/25/tricks-waking-up-sleep_n_2718257.html#slide=2124748

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