Barry Bray’s Post

How to wake up early and feel energized: 1. Fix your schedule to sleep as early as possible. 7-8 hours of sleep is enough. If you over sleep ⬇️ •feel tired •Have poor memory •destroy your immune functioning 2. Eat 3 hours prior to bed It’s a mistake to eat and go to bed right away. Give digestion time to take place. This will help: •Fall asleep quicker •Get rid of heartburn •Enhance your health Do this and cut the groggy feeling in the morning. 3. Empty your bowel before sleep: This will have you sleeping 10x more comfortable Its a remedy to: •Headaches •Weight gain •Low energy in the AM 4. Do warm up exercises in the morning/stretch: •planks •do 100 pushups •Body weight squats •Go on a walk You’ll feel energized and optimized to handle morning activities 5. Plan your morning the night before: Find a way to create flow in your morning hours. •look at your schedule •Align your priorities •Schedule tasks to handle first This will give you reason to be up at 0500 hours without overthinking. 6. Drink a glass of water and hydrated with electrolytes Start your day with a glass of water and electrolytes Drinking these will help you •Lift your mood •Reduce food cravings •Eliminate the sluggish feeling This saves you time to get into the flow state. Time to get disciplined, turn off that outside noise and get TF to work. #inspiration #coaching #fitnessmotivation

Looking for a way to beat holiday stress? Try getting more sleep! With enough sleep each night, you may find that you're happier and more productive during the day. Check out these sleep tips from the National Heart, Lung, and Blood Institute: https://lnkd.in/ghkwn3B9

🌟 Let's prioritize self-care for better sleep—because you deserve restorative nights! In the hustle and bustle of daily life, it's easy to neglect our own well-being. But carving out time for self-care is essential for nurturing our body, mind, and sleep. From soothing bedtime rituals to setting boundaries and managing stress, practicing self-care can work wonders for improving sleep quality. Stay tuned as we explore simple yet powerful self-care practices to help you unwind and prepare for a peaceful night's rest. Ready to prioritize self-care and reclaim your sleep? Drop a 💖 in the comments if you're committed to self-care! Share this post with friends who could use a reminder to prioritize their well-being and follow us for more sleep tips. #SelfCare #BetterSleep #WellnessJourney

🌙 𝗦𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘄𝗶𝘁𝗵 𝗦𝗹𝗲𝗲𝗽? 𝗬𝗼𝘂’𝗿𝗲 𝗡𝗼𝘁 𝗔𝗹𝗼𝗻𝗲. 🌙 Many of us experience sleepless nights, tossing and turning, unable to find the rest we need. Sleep problems can affect every aspect of life—your focus, energy, and overall well-being.  To improve your sleep you can: 😴✨    • Establish a bedtime routine    • Limit screen time before bed    • Practicing relaxation techniques However, if you're still struggling, it's time to go deeper. Using The Control System, 𝘐 𝘩𝘦𝘭𝘱 𝘱𝘦𝘰𝘱𝘭𝘦 𝘴𝘵𝘳𝘶𝘨𝘨𝘭𝘪𝘯𝘨 𝘸𝘪𝘵𝘩 𝘴𝘭𝘦𝘦𝘱 𝘪𝘴𝘴𝘶𝘦𝘴 𝘧𝘪𝘯𝘥 𝘳𝘦𝘴𝘵𝘧𝘶𝘭 𝘯𝘪𝘨𝘩𝘵𝘴 𝘣𝘺 𝘰𝘧𝘧𝘦𝘳𝘪𝘯𝘨 𝘮𝘪𝘯𝘥 𝘤𝘰𝘢𝘤𝘩𝘪𝘯𝘨 𝘴𝘦𝘴𝘴𝘪𝘰𝘯𝘴 𝘵𝘩𝘢𝘵 𝘢𝘥𝘥𝘳𝘦𝘴𝘴𝘦𝘴 𝘵𝘩𝘦 𝘶𝘯𝘥𝘦𝘳𝘭𝘺𝘪𝘯𝘨 𝘤𝘢𝘶𝘴𝘦𝘴 𝘰𝘧 𝘪𝘯𝘴𝘰𝘮𝘯𝘪𝘢 𝘢𝘯𝘥 𝘴𝘶𝘱𝘱𝘰𝘳𝘵𝘴 𝘣𝘦𝘵𝘵𝘦𝘳 𝘴𝘭𝘦𝘦𝘱 𝘩𝘢𝘣𝘪𝘵𝘴 🧠💤 This powerful approach helps you 𝗯𝗿𝗲𝗮𝗸 𝗳𝗿𝗲𝗲 𝗳𝗿𝗼𝗺 𝘁𝗵𝗲 𝗽𝗮𝘁𝘁𝗲𝗿𝗻𝘀 𝘁𝗵𝗮𝘁 𝗸𝗲𝗲𝗽 𝘆𝗼𝘂 𝗮𝘄𝗮𝗸𝗲, 𝗮𝗹𝗹𝗼𝘄𝗶𝗻𝗴 𝘆𝗼𝘂 𝘁𝗼 𝗲𝗻𝗷𝗼𝘆 𝗿𝗲𝘀𝘁𝗳𝘂𝗹, 𝗿𝗲𝗷𝘂𝘃𝗲𝗻𝗮𝘁𝗶𝗻𝗴 𝘀𝗹𝗲𝗲𝗽. 🌟 Imagine waking up feeling refreshed and ready to take on the day! If you're ready to reclaim your nights, let’s connect. Together, we can unlock the restful sleep you deserve. 💼👇 #BetterSleep #SleepWell #TheControlSystem #MentalWellness #PersonalGrowth Contact me for a free consultation or DM me, 👇 https://lnkd.in/eZ6nkgGr

I can’t sleep!! As a working parent, my days are long and super packed while the nights are too short. Despite the daily exhaustion, sleep became a nightly challenge for me. This vicious cycle impacted my work, parenting, and personal well-being. Eager to break this pattern, I explored ways to achieve quality, rejuvenating sleep. Here's some of what worked for me: Prioritize Sleep: Treat sleep as essential, 6 hours are not enough. Establish a Bedtime Ritual: A soothing pre-sleep routine can significantly improve sleep quality. Implement a Tech Curfew: Disconnect from digital devices to help your mind relax. Caffeine Cut-off: Avoid caffeine after 3 PM to prevent sleep disturbances. Mindful Eating: Finish eating at least 2 hours before bed for better digestion and sleep. What are you going to do today to improve your sleep? #ParentingPower #SleepForSuccess #BusyParents #TamiSiniaverLifeCoach

These are my top 7 sleep tips. If you’re looking for help with weight loss, after yesterday's post. Or looking to improve your sleep. Here’s how I make sleep my superpower: - Keep your bedroom cool. - Get some morning sunlight. - Avoid screens 1hr before bed. - Try an eye mask and earplugs. - Keep a consistent sleep schedule. - Avoid eating 3hrs before bedtime. One that you might not have heard before…. - Avoid caffeine in the first 60-90mins of waking. I shared more details and tips in my 'Everything & Nothing' Newsletter last month. Do you reach for coffee soon after you wake up? #healthcoach #fitforbusiness #sleeptips

Fall into good sleep with these 7 essential tips! With autumn approaching, it's the ideal time to focus on sleep as the days shorten and temperatures drop. Here’s how: 🔹 Stick to a consistent sleep schedule. 🔹 Keep your bedroom cool (65-68°F). 🔹 Ensure a quiet, dark sleep environment. 🔹 Limit alcohol and caffeine before bed. 🔹 Exercise vigorously in the morning, not at night. 🔹 Get natural light exposure in the morning. 🔹 Establish a calming bedtime routine, reducing late-night screen time. 👉 Bonus tip: Incorporate evening laughter into your routine. Laughter can decrease stress hormones and boost melatonin production, aiding in better sleep. "A good laugh and a long sleep are the two best cures for anything." - Irish Proverb Here's to embracing laughter and enjoying a good night's sleep! 😴 #Sleep #Health

How much sleep do you get every day? Studies have shown clear links between sleep deprivation and joint pain. It’s a simple fact that our bodies and brains need good-quality sleep to function properly. There are some simple things you can do the ensure you can get the sleep your body needs each day: ☕ Stop drinking coffee and caffeine drinks after 2 pm 😴 Avoid hitting the snooze button and wake up with your first alarm 🥤 Drink plenty of water throughout the day 🏋️ Exercise daily ⏰ Set your alarm to get sleep in 90-minute cycles (the typical REM cycle for sleep is 90 minutes) Improve your sleep and notice a difference in your physical and mental wellbeing. #ChampionHealthPlus

Sleep is the foundation of self-care. Just like a building needs a strong foundation, our well-being relies on quality sleep. When we sleep, our bodies repair themselves, our minds consolidate memories, and our creativity flourishes. But here's the problem: - Over 70% of Indians report experiencing sleep problems. - Sleep deprivation impacts productivity, decision-making, and emotional well-being. - It increases the risk of chronic health conditions like diabetes and heart disease. Drowsy doesn't just promote sleep, it empowers self-care. Our pens combine the power of natural essential oils with mindful rituals to help you: - Calm your mind before bed  - Find focus for a power nap  - Ease into relaxation after a long day Remember, self-care isn't selfish, it's strategic. When you're well-rested, you're a better leader, a more engaged colleague, and a happier human being. Let's break the sleep deprivation cycle! #CorporateSleepCrisis #PrioritizeSleep #DrowsySleepWellbeing #SelfCareIsStrategic #HustleSmartSleepWell Share your thoughts! How do you prioritize sleep in your busy schedule?

Who can argue? Quality sleep is the cornerstone of good health and well-being. It's not just about quantity but also about quality. Sleep plays a vital role in- - cognitive function - mood regulation - overall productivity. Prioritize your sleep to- - recharge your body and mind - enhance concentration - boost immune function. A good night's sleep is essential for optimal performance and overall happiness. Let me know your thoughts in comments.