How to create a 7-step sleep routine (and finally achieve your goals)

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How to create a 7-step sleep routine (and finally achieve your goals)


¿Sleep routine in sight? Surely you know that science ensures that, in order to be functional and take care of your body and mind, you must sleep between 7 and 9 hours, right? But did you know that 40% of the population does not? Although sleep It is a body function as natural as eating or breathing, it is not easy to conquer, which is why I want to help you discover its power, the dream it is one of the most miraculous drugs!

When the brain is rested, it increases your creativity, your neural levels are balanced, improves your memory, reduces stress and depression, well, even your skin improves! For something the term beauty sleep. ¿How many hours do you need to sleep? Did you really rest or did your brain stop thinking? How much importance do you give to your sleep routine And how much you respect your sleep hours? What is your goal: sleep better, more hours or do it earlier?




© Karen Radkai
When you get enough rest, your skin thanks you.


If you don’t have one healthy relationship with sleep, it may be that your habits and routines They are not correct, and as we have repeated on several occasions, habits dominate 40% of your daily acts; The good thing is that the power is in your mind and your internal dialogue is the perfect vehicle to achieve a restful sleep every night and sleep better in 2020.

To take advantage of the benefits of sleep It is a step to get closer to your life goals and invest your energy in achieving them. Remember that each person is unique and responds differently to impulses and routines, so today I want to show you a tool that you can use to shape your needs: the inverted timeline.

Today, in the afternoon, reflect on what time would be ideal to wake up tomorrow to have a productive day. If your ideal would be to start the days at 7:00 a.m. but you go to sleep between 12:00 and 1:00 a.m. obviously forget about conquering the power of sleep. So starting from the time you want to start your day, make the count of nine hours and use them like this:

  1. Light dinner.

  2. Slow down and do your sleep routine.

  3. Leave your cell phone somewhere else or activate the mode ‘dream’, at least 30 minutes before going to bed.

  4. Sleep – or stay in bed – at least 7 hours.



Design your sleep routine to stop self-sabotaging yourself.


© Ana Pazos
Design your sleep routine to stop self-sabotaging yourself.

Of these four points, for me the most important is the second: you sleep routine. Are you ready to create your routine and trigger the sleep power? I propose this 7-step plan to take advantage of the sleep benefits Y achieve your life goals:

  1. Avoid caffeine minimum two hours before; substitute a non-caffeine-free tea.

  2. Let go of your body; you don’t have to do an hour of cardio or weights, but how about a 8-15 minute yoga routine in which you relax your muscles? I recommend the app Down Dog, you can customize it to your needs and time.

  3. Avoid the news at night; we are living times of great uncertainty and if you open Twitter Before going to sleep, I assure you that something will cause you anguish and nerves.

  4. Set your alarm clock at the same time every day; If some mornings you have more time than others, stay a little longer in bed, but wake up. This is how you train your body.

  5. Make your room a refuge: find a pillow that fits you; a pajamas that are really comfortable; if you don’t have total darkness, use a sleep mask; buy a delicious coverlet that will make your bed a place you love to get to.

  6. Thanks! I love this practice and for periods, I also include it in my night routine. In bed, think of five things that you are grateful for about your day: it may be from having loved outfit, until being in bed with the person you love. Nothing is insignificant when it comes to appreciating your life.

Find pleasure in meditation. Now there are so many ways to do it that I assure you that some will suit you; I recommend you explore apps like Calm, Headspace The Ten Percent, who have meditations of all kinds, even to run better!

Find pleasure in your routines it is one of the most important tools you can develop. To have routines that you love gives you space and time to be spontaneous and creative with your partner, your children, your friends, even your work! Tell me on social media what routine you have mastered and which one you have room to improve.

Ana Pazos is Life Coach, helps women meet their personal and professional goals through its successful #MethodAP. Follow her on networks like @anapazoslifecoach

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