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How to get a better nights sleep and waking up!

Getting up earlier is mostly about getting better sleep, exercising during the day, and going to sleep earlier. Research shows almost 30% of people get less than 6 hours of sleep per night. Science tells us that if you get the recommended amount of sleep during the night, it's easier to wake up earlier. Read on for some helpful hints about waking up early in the morning.

1. Start a nighttime routine. Know how much sleep you require, and plan accordingly. The routine can consist of showering, drinking warm milk, or doing relaxing exercises such as yoga or Pilates. Notice the first signs of fatigue (i.e., yawning, heavy eyes, etc.). Designate your bedroom for sleeping only. Refrain from any strenuous activities, as this will inhibit comfortable sleep time.

2. Dim the lights about an hour before you go to sleep. Dimming your lights an hour before you plan on sleeping will help suppress the hormone melatonin, which could lead to a better night's sleep. Try to turn off TV screens, laptop monitors and the like an hour before you want to go to sleep.

3. Get a good night's sleep. It's a simple truth, but that doesn't mean it's any less important: sleeping enough will help you wake up earlier. It's easier to wake up early if you've have the recommended amount of sleep during the night. Plan on getting:
- 7 to 9 hours of sleep for adults.
- 9 to 10 hours of sleep for pregnant women.
- 10 to 11 hours of sleep for children and the elderly.

4. Sleep with the curtains half-open. Sleeping with the curtains half-open could help your body to stop producing melatonin while simultaneously ramping up production of adrenaline. This could help your body be ready to embrace the day by the time your alarm clock goes off.

5. Make sure to have an alarm clock set at a reasonable time. When your alarm clock rings, immediately start your day. Do not snooze your disable your alarm and go back to sleep, as this is a temptation to a wasteful morning. (Try putting it out of reach so you have to force yourself to get up and move).

6. Try not to exercise later on at night. Exercising late at night raises your body's core temperature. Since sleep is thought to be brought on by a drop in the body's temperature, late-night exercise may be detrimental to an early night's sleep.

7. Don't nap for long periods of time during the day. The closer it gets to actual bedtime, the more devastating a nap can be. If you need to take a nap, try to make it before 3:00 PM, and limit it to under 45 minutes. That'll provide the most rest while still giving you a good chance of falling asleep quickly later at night.

A good nights sleep is the best way to start your day off properly and get your brain into gear for the mountains you have to climb during your day.

Be yourself :)

Bruce Lee

Always be yourself!

Ten tips to completing a goal

Completing a goal can be tricky, as a lot of the time there are many things standing in your way to achieving. This discussion shows you 10 important key actions that once taken will make you closer to the goal.

1. Identify; Look at the different aspects of your life that you want to change, and create realistic and tangible targets for these goals.

2. Better your entire left; Have one defined goal for every major interest you have, so you are always trying to better every aspect of your life.

3. Purpose; Set goals that have a purpose, that are directly involved with your main goals in life rather than insignificant changes.

4. Reaching high; Create goals high enough to ignite your spirit and inspire you to take action.

5. Take note; Make sure you are prepared and right down the aims of your goal in detail so you know you are prepared.

6. Commitment; Don't have a half-hearted approach to your goals. Commit to each one whole-heartedly.

7. Support; Sharing your goals with others, can not only give your the drive but it can make others improve parts of themselves also.

8. Get into a habit; By setting yourself a series of daily, weekly, and long-term goals, you will get yourself into the habit of being successful making harder goals more achievable as you feel more prepared for them.

9. Realisation; Everyday look at how achieving, what you have set out to, can better your life.

10. Take action; Make sure you take one step towards your goals every day so that the steps aren't so big because they are done in manageable stages.

Without a way to walk closer to your goal, you will only be dreaming about the achievement. You have to be a dreamer as well as a doer to taste the achievement in reality. By taking these 10 steps towards completing these tasks that you have set for yourself, you will find to be managing your life more affectively and confidently.

A preview of Daily Life Tracker


Just a quick preview to show a little Daily Life Tracker and what the application can do for you, from planning your goals and keeping a journal to monitoring your health.