Getting enough Sunshine
As explained earlier, the amount of natural sunlight that enters your eyes has a drastic effect on your temperature body rhythm.
The best time to exercise is in the morning, avoid exercise 3 hours prior to going to sleep.
If done correctly, taking regular day-time naps will give you a huge boost of energy throughout the day.
Limit the nap to 45 minutes, if you still feel tired after the nap,then shorten the nap time.
Waking Up At the End of a Cycle
So the only way to wake up at the end of a cycle is to do some trial and error testing
with the time we go to sleep at. If you currently wake up feeling horrible, try going to
sleep 20 minutes earlier, or 20 minutes later, 40 minutes earlier, or 40 minutes later
than you usually do. By doing this, you’ll eventually find a “hot spot” for waking up at
the end of your cycle.
If your system is more hydrated, your body will
spend less energy digesting food during the night, and put more focus into giving you
better sleep. As a result, you’ll sleep less, and feel much more ENERGIZED and
REFRESHED in the morning.
Proper hydration also plays a major role in helping your body temperature rhythm
adjust. The more hydrated you are the easier it is for your body to control your body
temperature.
Under normal conditions, the body loses approximately 12 cups of water every
day!
Drink 2.0 L each day.
How Food Affects Your Sleep
the more demand you put on your digestive
system during the night, the poorer the quality of your sleep will be.
If you currently have any heavy food in your diet, especially food that’s high in
saturated fat, it’s most likely diminishing the quality of your sleep.
Other foods that could diminish the quality of your sleep are:
. Foods high in sugar and simple carbohydrates, which raise blood-sugar levels
and can cause bursts of energy (obviously disturbing the sleep system).
. Food that cause gas, heartburn, or indigestion. E.g. Spicy, Fatty foods.
Your Sleeping Posture
sleep on your back or on your side, not on your front,

Sleeping troubles:
Thheeee sllooowwwwwwwww mmeeeetthoooodddd
So for example, if this was one of your thoughts:
My boss is such a jerk, I can’t believe what he did last day at work, I can’t believe I’m
working at that company, what was I thinking!
Once you notice you’re thinking this way, stop, and replay the thought in your head
very slowly:
Mmyyyy boss, izzzz , suuuuch, aaaahhh, jeeeerrrkkk…….. eeeeeyyeeeee, caaan’t
beelliieeeve….
After you replay the slowed down thought, you can play it over and over again even
slower, making it shorter and shorter every time, until it fades completely. ie:
My boss is such a jerk…
My boss is such a…
My boss is…
My bo…..
M….
….
..
.
This method is very effective for two reasons:
1) It gives you something else to concentrate on rather than being frustrated.
2) It puts focus on relaxing your mind, which will drive your thoughts into a positive
direction, and prevent your thoughts from sporadically racing around everywhere.
As you try to do this, you will notice a little resistance from your mind, from time to
time thoughts will come racing into your mind. Simply apply the same technique to
them over and over again, and you will find yourself relaxed and asleep in no time.