Here are a few nighttime habits that can help improve productivity: Plan Your Next Day: Spend a few minutes each night planning the next day. Write down your to-do list, prioritize tasks, and set clear goals. This helps you start the day with a clear focus and reduces morning decision fatigue. Set a Bedtime Routine: Establish a consistent bedtime routine to signal to your body that it’s time to wind down. This can include activities like reading, taking a warm bath, or practicing relaxation techniques such as deep breathing or meditation. Limit Screen Time: Avoid screens (phones, tablets, computers, and TVs) at least an hour before bed. The blue light emitted by screens can interfere with your circadian rhythm and disrupt your sleep. Reflect and Journal: Take time to reflect on your day by writing in a journal. Note what you accomplished, what went well, and what could be improved. This practice helps clear your mind and provides insights into how you can be more productive. Prepare for the Morning: Lay out your clothes, prepare your breakfast, and gather any materials you need for the next day. This reduces the number of decisions you need to make in the morning and saves time. Create a Relaxing Environment: Make your bedroom a restful place. Ensure it’s cool, dark, and quiet. Consider using blackout curtains, earplugs, or a white noise machine if necessary. Read a Book: Reading a physical book (not on an electronic device) can help you relax and unwind before bed. Choose something enjoyable and not too stimulating. Practice Gratitude: Spend a few minutes each night thinking about or writing down things you are grateful for. This positive practice can improve your mood and set a peaceful tone for sleep. Set an Evening Cut-off Time for Work: Decide on a time to stop working each evening to give yourself a clear boundary between work and personal time. This helps you relax and recharge for the next day. Limit Caffeine and Alcohol: Avoid consuming caffeine or alcohol too close to bedtime, as they can disrupt your sleep quality. Opt for a calming herbal tea instead. Implementing these habits can help improve the quality of your sleep, reduce stress, and enhance your overall productivity.
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Evening Routines that Set the Tone for the Next Day The close of each day is just as important as the start. By implementing evening routines, you minimize the resistance you encounter in getting things done, recharge with a restful night, and ready yourself for the next morning. To have an excellent evening routine and enjoy the comfort and deep sleep, the following steps may help you a lot: 1. Clear your Head It's easy to take your work to bed, making it difficult to fall asleep. Clearing your head before sleep allows you to put aside the challenges of the day and ready your mind to shut down. There are numerous ways to do this, including: - Meditation - Light reading - Watching a peaceful television show Your goal is to engage your mind in something completely non-work related. 2. Prepare for the Next Morning: In order to minimize the amount of thinking you need to do in the morning, take time to prepare things. Pick out the clothes you'll wear, pack the food, prepare the coffeemaker, and organize any work-related materials you need to bring. If you're going to the gym, lay out your workout clothes and water bottle. The less time and mental energy you expend on inconsequential things, the more you'll have for the things that matter. 3. Practice Proper Sleep Habits: Very few people practice proper sleep habits, and their sleep suffers as a result. Generally speaking, you should: - Stick to the same sleep and wake schedule. - Minimize blue light from screens. - Set the temperature in your room between 15-18°C. - Make your room as dark as possible. It can be easy to minimize the importance of sleep, but it's absolutely essential for optimum performance. To develop consistent morning and evening routines, try creating a checklist that you walk through every morning and night until it becomes ingrained in you. You can also use your phone to automate the first step in your wake-up routine. Remember that your behaviors during the day and around bedtime can affect the quality of your sleep.
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Tired or feeling tired at work? Our internal clocks need to catch up to the time change… Here's what to do: 😴 Evaluate your SLEEP HABITS: ensure you're getting enough restful sleep by maintaining a consistent sleep schedule, creating a relaxing bedtime routine, and optimizing your sleep environment for comfort and calm. 💦 STAY HYDRATED: make sure you're drinking enough water throughout the day. Keep a water bottle at your desk as a reminder to stay hydrated. 🥗 OPTIMIZE YOUR NUTRITION: what you eat directly affects your energy levels. Focus on nutrient-rich foods that provide sustained energy, such as whole grains, lean proteins, fruits, and vegetables. AVOID HEAVY lunches and high-sugar snacks that can lead to afternoon crashes. 🏃♀️MOVEMENT: Try to integrate movement into your day, whether it's a short walk, stretching exercises, or a standing desk setup. Even a few minutes of physical activity can boost your energy and mental clarity. 🧘♂️ TAKE REGULAR BREAKS: Stepping away from your work for short breaks throughout the day can help prevent burnout and maintain high energy levels. Use this time to do something non-work-related that you enjoy, like reading, meditating, or simply breathing deeply. 👯 MANAGE STRESS: Develop stress-reduction techniques that work for you, such as mindfulness, yoga, or talking to a friend or professional. 🖥 CHECK YOUR WORK ENVIROMENT: ensure that your desk setup is ergonomic, that you have adequate lighting (preferably natural light), and that your space is organized and conducive to productivity. Let's tackle workplace fatigue head-on and reclaim our energy and productivity. Print out and follow these 7 steps every day and see the results. Comment below and let me know how it goes 🙌 !
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Are you someone who wakes in the night and struggles to get back to sleep? We all have mini awakenings throughout the night, but for most of us these go unnoticed. However for some, these can end up with an unexplained wake up call in the middle of the night, with a struggle to get back to sleep. The tendency is to start clock watching, or tossing and turning or to turn on the lights or the TV, but there are much better ways of coping with these unwelcome wake up calls which will help you to get back to sleep much faster. Check out our Zest lifestyle tips below: 🕝 Avoid clockwatching If you find yourself awake in the middle of the night, avoid looking at the time. Instead guesstimate 15-20 minutes and if you haven’t naturally fallen back asleep by then, get up out of bed. 🌡 Adjust the temperature If you wake either too hot or cold, adjust what you’re wearing and your bedding accordingly. If you find yourself too hot, open a window or if it’s the opposite issue and you’re feeling chilly, put on warmer clothing. 🍵 Soothing drink Make yourself a soothing hot drink such as a chamomile or peppermint tea. Make sure whatever you drink is decaffeinated and to sip it slowly. 💡 Dim the lights Avoid the temptation to switch on the main lights, instead relax in low lighting. You could try reading or a breathing exercise to help you relax. 📵 Avoid technology Be sure to avoid switching on the TV or scrolling on any devices, this will only stimulate your brain sending signals for it to wake up. 🛌 Don’t make your bed a negative space Only go back to bed once you’re feeling sleepy to avoid it becoming the thing you associate with not being able to sleep. This may take up to 40 minutes or longer for some - remember a typical sleep cycle lasts 90 minutes so it may take as long as this before your body is ready to go back to sleep. 🧘♀️ Stay calm Do your best to stay calm and avoid over worrying about not being asleep. The more you worry, the more anxious you’ll become and this will end up keeping you awake rather than encouraging your body to go back to sleep. #5pillarsofvitality #sleep #sleepdisruptions #nighttimewaking
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Have you ever tried to fix an ongoing lack of energy by getting more sleep — only to do so and still feel exhausted? If that’s you, here’s the secret: Sleep and rest are not the same thing, although many of us incorrectly confuse the two. We go through life thinking we’ve rested because we have gotten enough sleep — but in reality we are missing out on the other types of rest we desperately need. The result is a culture of high-achieving, high-producing, chronically tired and chronically burned-out individuals. Rest should equal restoration in key areas of your life. The first type of rest we need is physical rest, which can be passive or active. Passive physical rest includes sleeping and napping, while active physical rest means restorative activities such as yoga, stretching and massage therapy that help improve the body’s circulation and flexibility. The second type of rest is mental rest. Do you know that coworker who starts work every day with a huge cup of coffee? He’s often irritable and forgetful, and he has a difficult time concentrating on his work. When he lies down at night to sleep, he frequently struggles to turn off his brain as conversations from the day fill his thoughts. And despite sleeping seven to eight hours, he wakes up feeling as if he never went to bed. He has a mental rest deficit. The good news is you don’t have to quit your job or go on vacation to fix this. Schedule short breaks to occur every two hours throughout your workday; these breaks can remind you to slow down. The third type of rest we need is sensory rest. Bright lights, computer screens, background noise and multiple conversations — whether they’re in an office or on MSTeams calls — can cause our senses to feel overwhelmed. This can be countered by doing something as simple as closing your eyes for a minute in the middle of the day, as well as by intentionally unplugging from electronics at the end of every day. Intentional moments of sensory deprivation can begin to undo the damage inflicted by the over-stimulating world. The fourth type of rest is creative rest. This type of rest is especially important for anyone who must solve problems or brainstorm new ideas. Creative rest reawakens the awe and wonder inside each of us. Another case, a person who always says yes requires emotional rest, which means having the time and space to freely express your feelings and cut back on people pleasing. Emotional rest also requires the courage to be authentic. If you’re in need of #emotional rest, you probably have a social rest deficit too. This occurs when we fail to differentiate between those relationships that revive us from those relationships that exhaust us. To experience more social rest, surround yourself with positive and supportive people. As you can see, #sleep alone can’t #restore us to the point we feel #rested. So it’s #time for us to begin focusing on getting the right type of #rest we need. Adapted from TED’s “How to Be a Better Human”
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Question: "Hi Tomas, how can I develop the self-discipline to consistently wake up early and seize the day?” Let's dig into this common struggle of taming the snooze button and transforming into a morning person. ❓WHY Waking up early is often romanticised as the golden ticket to productivity and success. But why does it feel so difficult? Our internal clocks, or circadian rhythms, sometimes clash with our aspirations to rise before the sun. Whether it's due to late-night Netflix binges or sheer habit, many of us find it hard to break the cycle. Understanding that it's not just about willpower but also about aligning with our natural rhythms can make a world of difference. 🎯 WHAT The secret sauce here is creating an environment and routine that encourages consistency. Instead of relying solely on sheer willpower to pull yourself out of bed in the morning, build systems that make waking up early easier and more enjoyable. Focus on what you can control: your evening routine, sleep environment, and morning habits. ⚙️ HOW Here are some practical steps to help you rise early and shine bright. 1️⃣ Set a Consistent Bedtime To wake up early, you need enough sleep. Determine how many hours you need and count backwards from your desired wake-up time to set a consistent bedtime. Stick to it, even on weekends if possible, to regulate your body clock. 2️⃣ Create a Wind-Down Routine Prepare your mind and body for sleep by establishing a calming pre-bed routine. This could include reading, stretching, or practicing mindfulness. Avoid screens at least an hour before bed to reduce blue light exposure that can disrupt sleep. 3️⃣ Optimise Your Sleep Environment Make your bedroom a sleep sanctuary. Ensure it's dark, cool, and quiet. Invest in a comfortable mattress and pillows. Consider playing calming music or white noise to help you fall asleep or earplugs if noise is an issue. 4️⃣ Gradually Adjust Your Wake-Up Time If you’re used to waking up at 8 AM, don’t suddenly set your alarm for 5 AM. Gradually adjust your wake-up time by 15-30 minutes earlier each day until you reach your goal. This eases the transition and makes it more sustainable. 5️⃣ Create Morning Incentives Give yourself something to look forward to in the morning. Whether it’s a delicious breakfast, stretching routine, or a few pages of a good book, having a positive reason to get out of bed will boost your motivation. ⏱️ NOW Start tonight. Decide on your bedtime and create a simple, relaxing wind-down routine. Tomorrow morning, wake up just 15 minutes earlier than usual. Small, consistent steps will lead to big changes over time. Remember, it's not about perfection but progress. Each day is a new opportunity to get a little better. I hope this helps. Tomas
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It’s easy to get caught in the “sleep struggle.” Your mind is racing, your schedule is packed, and sleep feels like an afterthought. The result? ↳ You’re waking up groggy ↳ Your energy levels are dipping ↳ Your productivity and focus are suffering But it doesn’t have to be that way. Here’s how some of the world’s top wellness experts design their sleep routines (guess what? All these align to yogic principles): 1. Start with a wind-down routine. Arianna Huffington swears by disconnecting from tech at least 30 minutes before bed, letting your brain wind down naturally. 2. Set a consistent bedtime. Tim Ferriss keeps a regular sleep schedule—even on weekends. This creates a natural rhythm for your body, making it easier to fall asleep and wake up. 3. Control your sleep environment. LeBron James makes sure his bedroom is cool, dark, and quiet for optimal sleep. Simple changes can make a huge difference in how well you sleep. 4. Avoid late-night overthinking. Tony Robbins practices evening journaling to clear his mind of thoughts before bed, letting him sleep peacefully and wake up recharged. 5. Small adjustments lead to big improvements. Matthew Walker, a sleep expert, recommends just 10 minutes of daily sunlight exposure to regulate your circadian rhythm, improving both the quality and duration of your sleep. No action = no progress. It’s not enough to read about better sleep—you need to take steps every day to build a routine that works for you. The best sleep habits don’t just “check a box”—they transform your energy, focus, and well-being. Use these strategies and watch how quickly your life can change. ♻️ Repost to share with others
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Are you someone who wakes in the night and struggles to get back to sleep? We all have mini awakenings throughout the night, but for most of us these go unnoticed. However for some, these can end up with an unexplained wake up call in the middle of the night, with a struggle to get back to sleep. The tendency is to start clock watching, or tossing and turning or to turn on the lights or the TV, but there are much better ways of coping with these unwelcome wake up calls which will help you to get back to sleep much faster. Check out our Zest lifestyle tips below: 🕝 Avoid clockwatching If you find yourself awake in the middle of the night, avoid looking at the time. Instead guesstimate 15-20 minutes and if you haven’t naturally fallen back asleep by then, get up out of bed. 🌡 Adjust the temperature If you wake either too hot or cold, adjust what you’re wearing and your bedding accordingly. If you find yourself too hot, open a window or if it’s the opposite issue and you’re feeling chilly, put on warmer clothing. 🍵 Soothing drink Make yourself a soothing hot drink such as a chamomile or peppermint tea. Make sure whatever you drink is decaffeinated and to sip it slowly. 💡 Dim the lights Avoid the temptation to switch on the main lights, instead relax in low lighting. You could try reading or a breathing exercise to help you relax. 📵 Avoid technology Be sure to avoid switching on the TV or scrolling on any devices, this will only stimulate your brain sending signals for it to wake up. 🛌 Don’t make your bed a negative space Only go back to bed once you’re feeling sleepy to avoid it becoming the thing you associate with not being able to sleep. This may take up to 40 minutes or longer for some - remember a typical sleep cycle lasts 90 minutes so it may take as long as this before your body is ready to go back to sleep. 🧘♀️ Stay calm Do your best to stay calm and avoid over worrying about not being asleep. The more you worry, the more anxious you’ll become and this will end up keeping you awake rather than encouraging your body to go back to sleep. #5pillarsofvitality #sleep #sleepdisruptions #nighttimewaking
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💬 Ever wondered how to have a GREAT day, every day? 🙌 We often wish each other a "good day," but how often do we talk about the actions that create a truly good day? A good day isn’t just an abstract idea — it's a series of specific actions and choices you make from the moment you wake up. Here's how to take charge of your day and make it your best one yet: 👇🏻 ------ 1️⃣ Start the Night Before: Prioritize Sleep 💤 Your day begins the night before. A restful night’s sleep is the foundation for a great day ahead. ◽ Prioritize your sleep schedule. ◽ Make sure you recharge with quality rest. 2️⃣ Set the Tone in the Morning 🌅 How you start your day sets the tone for everything that follows. Instead of rushing to reach for your phone: ◽ Step outside for some morning sunlight — it boosts your mood! ◽ Stretch to wake up your body and mind. 3️⃣ Bring Mindfulness Into Your Day 🧘♂️ Take a few minutes to reset and clear your mind. ◽ Try deep breathing or a quick journaling session. ◽ Focus on gratitude to improve your mood. 4️⃣ Foster Meaningful Connections 🤝 Connect with someone you care about. ◽ Whether it’s a friend, family member, or colleague — meaningful conversations release oxytocin and boost your happiness. 5️⃣ Boost Productivity with Physical Movement 💪 Movement fuels both body and mind! ◽ A quick workout or a brisk walk will boost your energy and productivity. 🚶🏻♂️ ◽ Endorphins from exercise lift your mood too! 6️⃣ Embrace Deep Work 🔍 Multitasking doesn’t work! ◽ Focus on one thing at a time for the best results. ◽ Deep work = better results, better focus. 📈 7️⃣ Wind Down with a Digital Sunset 🌙 As the day ends, it's time to relax and prep for rest. ◽ Reduce screen time and dim the lights. ◽ Take a walk, reflect on your day, and get ready for a restful sleep. ------ Why It Matters: Small actions, when done consistently, lead to BIG results: ✅ Boosted energy ✅ Improved focus and creativity ✅ Healthier relationships ------ 💡 Your Turn: What’s your go-to routine for having a productive and fulfilling day? Share your tips below — I’d love to hear from you! 💬 ------ ♻️ Repost this to inspire others to live their best days! 🔔 Follow me, Harshal Kumawat , for more tips on productivity, wellness, and self-care! #GoodDayTips #ProductivityHacks #Mindfulness #WellnessJourney #HealthyLiving
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Your Stress-Free Sleep Guide: Tips for Managing Stress Before Bed 🛌 Quality sleep is crucial to your overall wellbeing—impacting everything from your mood and mental health to your productivity and physical health. Stress can be a major disruptor of sleep, leaving us tossing and turning when we should be recharging for the day ahead. At Betterspace, we’re celebrating Sleeptember this month—a time to focus on the transformative power of quality sleep for your overall wellbeing. Here’s a quick guide to help you manage stress and improve your sleep quality: 1. Practice Mindful Breathing 🌬️ Before bed, take a few minutes to focus on your breathing. Try inhaling deeply for a count of 4, holding for 4, and exhaling for 4. This simple exercise can calm your mind and body, reducing stress and preparing you for sleep. 2. Create a Relaxing Bedtime Routine 🕯️ Establish a routine that signals to your body that it’s time to wind down. This could include dimming the lights, reading a book, or taking a warm bath. Consistency is key—try to stick to the same routine each night. 3. Disconnect from Devices 📵 The blue light emitted by phones and computers can interfere with your sleep. Aim to turn off all screens at least 30 minutes before bed to allow your brain to produce the melatonin needed for a good night’s rest. 4. Jot Down Your Worries ✍️ If your mind is racing with thoughts, try writing them down before you go to bed. This simple act can help clear your mind and prevent stress from keeping you awake. 5. Use Guided Meditation 🎧 There are many apps available that offer guided meditations specifically designed to reduce stress and improve sleep. Plug in your headphones, close your eyes, and let the soothing voice guide you to relaxation. Join Us! 🤝 If you’re looking to learn more about improving your sleep or your overall wellbeing, we’ve got you covered. Our platform is packed with resources, and we’re hosting insightful sessions throughout the month. Interested? Send us a message to learn more! #Sleeptember #StressManagement #SleepWell #Wellbeing
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Day 6: Quality Sleep Habits – Essential Pillar of Wellness In today's hustle and bustle, quality sleep often takes a backseat, yet it's a cornerstone of overall wellness. Establishing good sleep habits is crucial for maintaining physical, mental, and emotional health. Here are some key points to consider: 1. Prioritize Consistency: Aim for a consistent sleep schedule, going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock, promoting better sleep quality. 2. Create a Relaxing Bedtime Routine: Wind down before bed with calming activities like reading, listening to soothing music, or practicing relaxation techniques such as deep breathing or meditation. Avoid screens at least an hour before bedtime, as the blue light can disrupt sleep patterns. 3. Optimize Your Sleep Environment: Make your bedroom a sleep-friendly environment by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows, and consider using white noise machines or earplugs to block out any disruptive sounds. 4. Monitor Your Caffeine and Alcohol Intake: Limit caffeine and alcohol consumption, especially in the hours leading up to bedtime. Both can interfere with your ability to fall asleep and stay asleep throughout the night. 5. Stay Active During the Day: Regular exercise can improve sleep quality, but try to avoid vigorous workouts close to bedtime, as they may energize you and make it harder to unwind. 6. Manage Stress and Anxiety: Practice stress management techniques such as mindfulness, journaling, or talking to a therapist if you're struggling with anxiety or other mental health issues that impact your sleep. 7. Seek Professional Help if Needed: If you consistently have trouble sleeping despite trying these tips, consider consulting a healthcare professional. They can help identify underlying sleep disorders or other issues affecting your sleep quality and recommend appropriate treatments. Remember, quality sleep is not a luxury – it's a necessity for overall well-being. By prioritizing good sleep habits, you're investing in your health and happiness for the long term. #Wellness #SleepHabits #HealthyLiving
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