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Optimizing Your Sleep Sanctuary

Optimizing Your Sleep Sanctuary
Sleep in complete darkness, or as close to it as possible. Even the tiniest bit of light in the room can disrupt your internal clock  Keep the temperature in your bedroom no higher than 70 degrees F. When you sleep, your body's internal temperature drops to the lowest level, generally about four hours after you fall asleep. Scientists believe a cooler bedroom may therefore be most conducive to sleep, since it mimics your body's natural temperature drop.Move alarm clocks and other electrical devices away from your bed. If these devices must be used, keep them as far away from your bed as possible, preferably at least 3 feet.Avoid using loud alarm clocks. It is very stressful on your body to be suddenly jolted awake. If you are regularly getting enough sleep, an alarm may even be unnecessary. Reserve your bed for sleeping. If you are used to watching TV or doing work in bed, you may find it harder to relax and drift off to sleep, so avoid doing the…
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EXPECTATION THEORY

9 Principles of Expectation Theory1. Expectation Theory:           Your fundamental beliefs determine your success.
2. Release Your Past Beliefs.           The beliefs you hold are a direct result of your thinking.
3. Respond Outside the Circle.           Over-respond instead of over-react.

4. Build a Super-Reserve of Energy.           Change your physical state.
5. Create a Value-Added Experience.           1st impressions are the most important.

STRESSBUSTERS

Stress BustersTechnique: Heart Relaxer

Every half hour or so, if you're having a hectic day, drop your jaw suddenly.As you do that, breathe, shrug your shoulders, and rotate them fully-- relaxing all the muscles in the backs of your shoulders.
Technique: Baroque Music
Set your station to Baroque music (Bach, Beethoven, Vivaldi, Handel, Telemann, Correlli, etc), it is the most effective at reducing stress.