Creating Congruence Daily: Sleep 9

Day Nine:

Sleep: Bedding

A comfortable bed and sheets can make all the difference to your sleep quality.

Consider adding sleep-encouraging bedding system, that includes cozy products like the  infrared mattress topper,  comforter, and pillow:

Also, bamboo sheets are blissful.

*These links to Nikken are a product I distribute because I believe in the technology. I do earn money from these sales. Some [not all] competitive products are available and would still benefit you. I use Nikken products and feel confident with the company’s mission and product quality.

A congruent life feels vibrant and full of infinite possibilities where your body, mind, and spirit feel in sync.  Like a personal trainer for the physical body, I help individuals train the mind toward positive focus and deliberate creation. Visit my webpage at www.nicolemignone.com for more information.

Creating Congruence Daily Tip: Sleep 8

Day Eight:

Sleep: Environment

Consider adding the following products to your lifestyle to keep your environment cool, clean, and conducive to deep, restful, nurturing sleep:*

Natural light alarm clock

Eye mask

Ear plugs

White noise

Air purifier

A congruent life feels vibrant and full of infinite possibilities where your body, mind, and spirit feel in sync.  Like a personal trainer for the physical body, I help individuals train the mind toward positive focus and deliberate creation. Visit my webpage at www.nicolemignone.com for more information.

* Some of these links to Nikken are a product I distribute because I believe in the technology. I do earn money from these sales. Some [not all] competitive products are available and would still benefit you. I use Nikken products and feel confident with the company’s mission and product quality.

Creating Congruence Daily Tips: Sleep 7

Day Seven:

Sleep: Ritual & Environment

The light from computers and TVs interferes with our bodies internal clock that tells the body to unwind for sleep.

Consider weaning off of TV time for the last 30 minutes before bed [See prior tips for journaling and other ideas].

For your computer and electronic devices, consider installing a program Flux, which matches the light to the time of day so your body’s natural rhythms can align. 

A congruent life feels vibrant and full of infinite possibilities where your body, mind, and spirit feel in sync.  Like a personal trainer for the physical body, I help individuals train the mind toward positive focus and deliberate creation. Visit my webpage at www.nicolemignone.com for more information.

Creating Congruence Daily: Sleep 6

Day Six:

Sleep: Environment

Attempt to eliminate as many electronic items as possible  from your bedroom. 

This includes television and phones, computers, and tablets. 

Electronic items emit electromagnetic waves and can interfere with relaxing sleep. Books by Arianna Huffington and Frank Lippman can shed more light on this subject. 

You may need to wean yourself off of these on a weekly basis or reduce the time you spend watching TV before bed. 

Anticipate your resistance and identify possible solutions to them. 

A congruent life feels vibrant and full of infinite possibilities where your body, mind, and spirit feel in sync.  Like a personal trainer for the physical body, I help individuals train the mind toward positive focus and deliberate creation. Visit my webpage at www.nicolemignone.com for more information.

Creating Congruence Daily Sleep 5

Day Five:

Sleep: Environment

Your sleep environment can make a huge difference in your sleep. When your mind sees order and no distractions, it can set itself to sleep mode. Eliminating clutter from the bedroom [under the bed, from the bedside, dresser, floor, etc.] will put your mindset into a positive place before bed.

Today’s Action:

Take some time over the next week and eliminate clutter from around and under the bed.

Commit to keeping it out of sight so that when you enter the bedroom, the mind, and body, become conditioned to relax for sleep. 

If decluttering seems daunting at first, break it up into 5-minute daily tidying increments for a week until it is complete. [Also, see this excellent book by Marie Kondo for more tidying tips.








A congruent life feels vibrant and full of infinite possibilities where your body, mind, and spirit feel in sync.  Like a personal trainer for the physical body, I help individuals train the mind toward positive focus and deliberate creation. Visit my webpage at www.nicolemignone.com for more information.

Creating Congruence Daily Sleep 4

Day Four:

Sleep: Supplements

Consult with your health professional and do your research for any interactions with medications. Following recommendations, I have had success with the following to aid in creating a relaxing trigger for the body to naturally fall asleep:

Valerian

Yogi tea 

Lavender valerian infused oils, lotions, bath, soap

Foot massage 

GABA and/or melatonin 

Also, consider getting a blood test to ensure your magnesium, D3, and calcium levels are adequate. These essential minerals can be depleted from stress, northern time zones, caffeine, and other environmental factors. They also help balance out stress and keep the body in equilibrium.

*I am neither a physician nor an expert, and I haven't played one on TV. Please consult a health care practitioner and do your research to ensure these products work for YOU.

A congruent life feels vibrant and full of infinite possibilities where your body, mind, and spirit feel in sync.  Like a personal trainer for the physical body, I help individuals train the mind toward positive focus and deliberate creation. Visit my webpage at www.nicolemignone.com for more information.

Creating Congruence Daily: Sleep 3

Day Three: 

Quality Sleep: Ritual

Today we add to the ritual in the last twenty minutes before sleep. 

Today’s Action:

Consider one or all of the following activities to incorporate into your bedtime routine:

Journaling

Hot bath or shower

Lavender essential oils

Herbal tea 

Meditation music, sleep music [search YouTube, or Apps like Calm with a nighttime sleep aid ritual] 

Gentle yoga stretching

Remember, the goal is still to make it in bed on time.



A congruent life feels vibrant and full of infinite possibilities where your body, mind, and spirit feel in sync.  Like a personal trainer for the physical body, I help individuals train the mind toward positive focus and deliberate creation. Visit my webpage at www.nicolemignone.com for more information.

Creating Congruence Daily Tips: Sleep 2

For the next few months I will be listing small, daily actions you can take to create more balance in your body, mind, and spirit. A balanced life feels congruent and full of infinite possibilities.

Each day I will be offering a tip. If one resonates with you, incorporate it. If not, it is not for you. If you have resistance, taking a moment to question why offers insight into whether what you say you want truly matches what you do. Over time you will make a list. One week could just be investigating or gathering info about getting better sleep, although I am starting a list for you with these tips. Try starting with 12-15 new habits you want to eliminate or add to your routine. 

Day Two:

Quality Sleep: Ritual

The first key to quality sleep is consistency, and this is best achieved through ritual. Starting today, commit to going to bed at the same time and giving yourself 1 hour before bedtime to unwind. 

Today’s Action:

Start slowly by backing up your bed time in ten-minute increments every night for a week until you have incorporated some good habits.  Try setting an alarm for 10 minutes earlier than your normal bed time and aim for a no-later-than 10-11 pm come hell-or-high water.


A congruent life feels vibrant and full of infinite possibilities where your body, mind, and spirit feel in sync.  Like a personal trainer for the physical body, I help individuals train the mind toward positive focus and deliberate creation. Visit my webpage at www.nicolemignone.com for more information.

Creating Congruence Daily Tips: Sleep

People often do not feel they have enough time to make major changes. This is where small, incremental daily actions can yield exponential results. For incremental change, it helps to either introduce or eliminate one habit each week. 

Even if you only adopted one new change per week for the next year, 52 changes by year’s end would result in significant momentum toward changes in wellness and well-being.

For the next few months I will be listing small, daily actions you can take to create more balance in your body, mind, and spirit. A balanced life feels congruent and full of infinite possibilities.

Each day I will be offering a tip. If one resonates with you, incorporate it. If not, it is not for you. If you feel resistance, taking a moment to question why offers insight into whether what you say you want truly matches what you do. Over time you will make a list. Try starting with 12-15 new habits you want to eliminate or add to your routine. 


Sleep

Sleep is a sensible place to begin because we all need it daily. Little tweaks can make a difference in the quality of your sleep, and your health overall. Rather than a focus on getting more sleep, which you may need but challenging to alter at first, instead try improving the quality of your sleep. By emphasizing quality over quantity, you will start to replenish your system and build momentum, with more energy, to make even more changes.


Day One:

Lack of sleep affects your physiology, brain, blood sugar, and cortisol levels. This topic has received a lot of press thanks to the efforts of Arianna Huffington and her books, Thrive and Sleep. Even when people think they are getting enough Zzzs, the quality may suffer. Do you wake up energized and charged with a carpe-diem attitude like those mornings of summer vacation as a kid?

Today’s Action: 

Commit to making at least three changes over the next month toward better sleep.

I am committed to making at least 3 changes toward better sleep and better health by August 31, 2016.

A congruent life feels vibrant and full of infinite possibilities where your body, mind, and spirit feel in sync.  Like a personal trainer for the physical body, I help individuals train the mind toward positive focus and deliberate creation. Visit my webpage at www.nicolemignone.com for more information.