If you want to become an online entrepreneur, there’s never been a better time to learn how to do that than right now. If you’re ready to launch your online career as a marketer, you can do so by enrolling in a course like ClickBank University.
You can learn how to become an online entrepreneur on your own, but you’ll spend a lot of time trying to piece together all of the information that you need in order to be successful.
Plus, you’ll make a lot of mistakes through trial and error, especially if you’re starting a business that you don’t know anything about. You also need to understand how marketing works so that you build it the right way from the very beginning.
If you’ve never known frustration on a grand scale, you’ll get plenty of that when you’re trying so hard to create a career in online marketing but it takes weeks and sometimes months to learn what to do and what to avoid.
When you take a course that teaches you how to do it from start to finish, that training puts you ahead of the game and does away with the frustration of testing and failing. You get to take the information that you garner from people who’ve been carved a path of success before you.
Once you know what these leaders have done, you can apply the knowledge they used to create their success in your own business. You’ll get insight so that you’ll know which steps you need to take right now, which steps to wait before trying, and which steps you should absolutely not take.
So while you might be spending money to learn, you’re also saving money because you’re not throwing it down the drain with devastating mistakes. Earning an income will happen faster for you because you’ll be able to jumpstart your career with the information that you learn.
So what is it exactly that you need to learn with online marketing? Well, you may want to create a product to market. One of the first things that you can learn when you take a course or program will be on the topic of product creation.
Make sure that this course or program is well-versed in the area of digital products. The type of digital product that you can create to sell online is really up to you. You can use the knowledge that you gain to create your own information eBooks.
You can write these books (or hire a writer to save yourself time) and teach people about pet care, gardening, weight loss, fitness - whatever it is that you have an interest in and where the market or the niche is hot.
When a niche is trending, there’s a high demand for information about that topic and that’s the kind of stuff that you can learn through comprehensive training. Remember that any class that you take that teaches you how to become an online entrepreneur will give you the knowledge but leave the direction afterward up to you.
So if you want to start a business about relationships - dating, marriage, or navigating divorce, then you can do that. If you think that you don’t have any information that you could use to create a digital product, you’re probably just not thinking hard enough.
Everyone is an expert in something – or at the very least, you know more than someone else. It might be canning and preserving. It might be fishing. Maybe it’s decorating a home or playing poker.
All you have to do is take the knowledge you learn from the marketing course and apply it to whatever you’re good at or what interests you. The course that you take can also teach you about affiliate marketing.
Affiliate marketing is a great way to make money online. But in order to be successful, you have to know which products and tools are best to use for that business model, how to get started, what to avoid and more.
Once you have the knowledge to succeed as an online marketer, you can create your own courses teaching others what you did and that opens up yet another income stream for you.
But you have to take the first step and get started with the right course. There are numerous benefits to becoming an online marketer. You get to be your own boss. You decide your schedule. You choose your time off. When you want a vacation, you simply go. If you don’t like working with a client, you don’t have to.
The business is online 24/7. So you can make money even when you’re not actively “at work.” Online marketing is a low cost start up. You can bootstrap your way to success. Because of this, it’s the perfect career for people who are struggling financially right now.
You don’t have to quit your job to get started. You can begin your career as a side hustle and grow it to the point where you can quit your job. The business has a low overhead because you can do the work yourself.
You get to choose the projects that you want to work on versus having them assigned to you, which means you don’t ever have to work on something that you dislike. Goals will be something that you can set yourself.
You’ll get to decide where the bar is - how much you want to make and what you want to do with your business. The personal growth factor is also up to you. You get to decide what skills you want to enhance or which ones you’d like to delegate.
You can change direction at any point with an online marketing business. If you don’t like the way you’re headed, you can redirect easily. You can grow multiple streams of income through online marketing.
You can add multiple niches if you want to. You can grow your business and develop your skills to the point where you become an expert speaker or teacher of online marketing and lead others so that they can change their lives just like you did.
Success Mindset for Achieving Your Goals in Life
The world is made up of three kinds of people. Those who are successful, those who are not yet successful and those who will never be successful. You can see this simply by looking at people who try and try and just never seem to make it even though it’s clear that they possess the knowledge they need.
So why are there people in this world who dream big and have hopes for a successful future, but it all comes to nothing? The answer is that their mindset held them back just like the mindset of the successful propelled them to greater heights and the achievements of their dreams. If you want to make it in anything, you must have a success mindset.
Why a Successful Mindset Makes Your Goals Achievable
Having a success mindset is an important tool because what you think is in control of what you’ll do. If you think you can’t, you won’t. If you think you’re a failure, you are. If you think dreams come true for other people and not for you, then you’re right.
You’re creating your own version of mental roadblocks that then lead to physical roadblocks because you develop the mindset of “Why bother to try when you’re only going to end up failing?”
You think this way because you haven’t yet realized the power of mindset. It can guide or affect everything you do in your personal or professional life. The reason that it has this power is because you are the fuel that feeds into the belief.
Then you will act according to your mindset. You’ll act like a failure or you’ll act like a winner. You’ll act defeated or you’ll act triumphant. You might not have the same education as the next person.
You might not have the same level of talent. You might not have a lot of money. You might not have the same outgoing personality. But that doesn’t mean that your chances of success are any lower, because your mindset will determine that, not your station in life.
If you don’t believe that, do a quick search on people who became millionaires or who build a successful business from nothing. Your circumstances aren’t the chains that hold you back.
Your mindset is. But it doesn’t have to be. Only you can give it that authority. Once you step up and take control of your mindset, your days feeling like and acting like a failure are over.
Developing a success mindset leads to a change in how you see yourself. You’ll stop having a negative attitude about who you are and what you’re capable of. You’ll stop the thought track in your mind that tells you that you can’t succeed, that you don’t have what it takes.
Stopping that track then boosts your self-esteem. Whatever negative thought or belief that you allow to grow within your mind will grow and flourish like weeds choking out even the tiniest speck of good that you might believe about yourself.
When you develop a success mindset, it allows you to overcome self-criticism. This enables how you view everything to change. It changes your perspective, your ideas, bolsters your goals and gives new and fresh meaning to what you want to achieve.
How do you know if you have a success mindset? You view any failures as an opportunity to learn and grow rather than as stopping points. Every success that you want is doable by having a success mindset.
When you have that, your perspective shifts. You see obstacles as challenges. You believe you can overcome whatever obstacle is thrown at you. When you view problems, you might not automatically know the answer to them, but you believe that you’ll get the answer.
The vision that you have for your life shifts when you have a success mindset. It creates a determination within you that propels you forward and allows you to succeed regardless of the effort it takes.
You don’t quit until your goals are accomplished. With a success mindset, you don’t see circumstances that hold you back. You see chances to grow. You develop a strong can do attitude that allows you try where previously you might have allowed circumstances to keep you stuck at the starting line.
You have to remember that a success mindset envisions triumph, which improves your ability to reach the goals that you set for yourself. Think of your mindset as a gate that either opens for opportunities or closes to them.
Change Hopeless Negativity to an Optimistic Success Mindset
One of the reasons that people develop a sense of hopeless negativity is because they view their life goals, their relationships, their dreams and their needs in light of what should have been instead of what is.
They feel a sense of disappointment that things haven’t worked out the way that they want, so they begin to close ranks around possibilities. People with hopeless negativity fail to see life as it can be and only focus on the bad or what’s prevented them from succeeding.
People who think this way don’t see their situation as ever improving. Their belief is that everything is bad. They live day to day expecting the worst to happen. It usually does because mindset leads to behaviors or habits that create the existence they believe.
So they end up not trying and they settle for the kind of life they don’t want, failing to see that the one they do want is only a mindset change away. Changing your hopeless negativity to an optimistic success mindset isn’t difficult.
It just takes some practice. Learn to view every situation though a positive lens. You can do this by seeking the positive in the situation, in the person or in your thoughts. What happens when you do this is it shifts your mindset away from what’s not good and puts it on what is.
Take the time every single day to reflect on the good that you experienced. If you look for the positive, you will find it regardless of whatever is going on - regardless of what did or didn’t happen.
You have to stop dwelling on the immediate and keep your view settled on the outcome. Every positive journey will have negative parts to it. If you stay focused on the negative, you can miss the bigger picture.
Your mindset can get so clouded over by the negative that you completely miss the good things that are waiting for you to take hold and move you ahead toward your success.
You can change hopeless negativity, but not holding onto those thoughts or attitudes. These are things that you usually dwell on. And wherever your attention is, your mindset follows.
For example, if you continually dwell on all that needs repairing in your home, you’ll start to dislike where you live. You’ll feel miserable and start wishing you could move. Then you’ll start thinking about how you can’t afford to move and you’ll feel trapped.
So the one negative thought mushrooms and becomes this huge thing that makes you feel hopeless. Then you feel helpless to change your situation - all because your mind says there’s nothing you can do.
But if you look at the repairs in your home as an opportunity to fix it up the way you want it to be, or to make improvements that you like better, you’ll notice that your attitude has changed about it.
The attitude changed because the mindset did. Examine any negative or hopeless thought that comes into your mind. Take charge of it and ask yourself what opportunities are hidden in the situation.
Then find them and focus on those instead. Make it a habit to seek the positive and let it be how you start and end your day. Begin your day by thinking a positive thought. It can be something about it being a beautiful day or something like you get to have your favorite cup of coffee.
End your day the same way. Start a habit of writing down at least 3 good things that happened to you that day, that you learned, that you accomplished. This habit is what teaches you to notice what’s good.
When you look for the positive, it makes you feel better and it changes your perspective from one that life is happening to – to something that you’re in control of. You discover that you make your own happiness and that it’s not determined by external haves or have nots.
You must keep in mind that whichever mindset you feed is the one that grows. If you feed the negative mindset, it blooms into something that can easily overwhelm the good. If you feed the good mindset, it blooms and gains control rather than the negative side.
Becoming Sure of Your Success Mindset Until You Follow Through
It’s one thing to talk about a success mindset. Another to live it. You might want a success mindset but not be sure about your ability to achieve it or unsure if you can carry on until you do follow through and reach your goals.
Your environment can often determine your ability to follow through. The rule of thumb is always negative in, negative out. Spend enough time in a negative environment and you’ll end up affected.
If all the people you have in your circle practice a negative mindset and they seem to see the problems instead of the hope in even trying, before long, you’ll be spouting the same words they’re speaking.
You’ll see gloom and doom. You’ll see all the reasons why you can’t accomplish your dreams. You’ll think about how success is for others, not you. You’ll look at their lives and see how they too, are just like you.
They didn’t succeed, so what makes you think you can? Everyone has their own personality. They’re the sum parts of the way they were raised, the friends they have, the habits they perform.
But what carries the a lot of weight in anyone’s life are the people that you hang with. These are the people that you look to for advice. They’re the ones that you complain to on the phone.
They’re the ones that influence your decisions. If your environment is made up of negative influences, it has to change in order for you to succeed. You can become sure of your success mindset by reframing what you’re up against.
You might feel that there’s no way you can succeed. So reframe that what you’re up against isn’t something insurmountable. Instead, it’s something that’s going to offer you a learning experience.
What this does is take you out of your comfort zone and allow you to push beyond self-imposed mindset limitations. You’ll be able to see the accomplishments rather than the failures.
You must push past the limits that you’ve set for yourself in the past. As you stretch your mindset, it lets go of the mental blocks that hold your success hostage. It frees you up to take risks, to step beyond what you thought you were capable of.
Instead of thinking that there’s no way you can succeed, you’ll begin to view yourself as someone who’s in control of his success. You follow through by welcoming mistakes as an opportunity to learn and rise above the issues.
When you practice a success mindset, it lets you choose to move. It also lets you acknowledge that you need to learn with grace rather than allowing it to be the thing that holds you back.
You become sure of your success mindset when you change your thought processes. When you stop going through life saying, “I can’t” or “I might fail” and instead saying, “Good things are going to happen for me,” then by your actions, you make that positive outcome a reality.
Action Steps You Can Take to Develop a Success Mindset
Practice positive affirmations. Doing this will help you realize that you’re good enough and that what you need to succeed, you already possess. Positive affirmations can help you see yourself as worthy and strong as well as capable.
These affirmations can help you break free from a negative mindset that leads to self sabotaging behavior such as not even trying to go after success. Your brain reacts to repeated positive affirmations and accepts them as truth.
When you speak them, use the present tense. Choose affirmations such as, “I am successful and talented. I recognize my abilities and other people recognize my abilities.”
Your brain then begins to create positive thoughts based on that affirmation. Your body and your attitude then follow along. Your action steps will be based in the belief that you can achieve your goals.
Follow success stories. Find the stories that motivate and inspire you. Watch documentaries of people that have similar goals that you also want to reach. Study what they did and how they overcame obstacles.
Watching other successful people in action fills you with a can-do attitude. You start thinking that if that person can do it, then so can you. Create a vision board. When you create a board that uses a selection of images representing what your success is, it creates an image of what can be.
The board is a tangible view of what you want to achieve. When you have a vision board, you use the power of visualization to prompt a success mindset. The board sinks into your subconscious mind and lets you see things you may not have realized before.
A vision board acts as a reminder that success is yours. Having one can help you choose action when fear creeps in. It can also help you remember to believe in yourself and to keep your brain focused on the positive, which is the outcome of your goals.
The board should be a visual representation of your success story unfolding. Practice the law of attraction. Know what it is that you want to attract to your life. Believe that you have it in you to make all your dreams come true.
Ever heard of a certain short story of a woodcutter who accidentally dropped his old axe deep in a lake one evening? Poor guy isn’t a swimmer. All he could do is fixing his despaired gaze on his sinking axe until it disappeared into the depths of the lake.
The axe was his only tool for earning food and shelter for his family. His long hard struggle is nothing without the assistance of his axe. Now that it is gone, it will take him days to make a new one or even buy one. The sunken axe has been with him since his starting day as a woodcutter and he thanked it for all the hardship they’ve gone through. More so, it has been around since his father’s lumbering days. As he was muddling in his own thoughts, the lake bubbled with flashes of light coming out from it.
The woodcutter was shocked at the sight of a water creature emerged from it. The creature assured him that it meant him no harm and wish only to seek confirmation of a certain axe that fell on the lake where it resides. It was holding 2 axes, one is a striking golden axe and another is a used, battered looking axe. He told the water creature that his axe was the old one and thanked the creature for returning it for him....
Read on by downloading this free eBook below
Having a sleep disorder that’s ongoing can be very frustrating. You’re sick of being irritable, tired of feeling sleepy all day, and too exhausted to think straight and find a solution on your own.
Your anxiety about not sleeping will build over time. As one night turns into one month, you begin to panic, and when you wake up in the middle of the night, your anxiety contributes to you not being able to get back to sleep.
First, think about why you’re not sleeping soundly through the night. Try to remedy any exterior distractions, such as the alarm clock light that glows in your face, the noise you hear outside from the traffic, or a pet that routinely crawls in and out of your bed, waking you up every couple of hours.
Sometimes it’s a habit that you need to change. You may think you’re doing yourself a favor going to bed at 7 PM, but because it’s so early, it might actually be causing you to wake up too early.
Whatever the cause – the solution you seek when you’re awoken during the middle of the night is to get back to sleep. But how – when your frustration is at an all-time high? Make sure you don’t add anything stimulating to the mix.
Flipping on the TV or turning on the light to read a book is only waking you up further. You want to do something relaxing, but don’t lay in bed fuming over the fact that your sleep partner’s snoring woke you up again.
Instead, try visualization or self-hypnosis to calm your nerves and help you fall back asleep. You can release tension to start the visualization process by tensing and releasing different parts of your body, such as your fists, your toes, your shoulders, and more.
Then begin a series of deep breathing exercises. Breathe in deep through your nose and exhale through your mouth. Some people like to focus solely on their breathing to fall back asleep, while others prefer to visual a tranquil scene, like a brook running through a lush forest.
Others like to visualize themselves in the scene, such as a warm day at the beach, listening to the waves roll in and out. If this helps you, try to concentrate on all of your senses during the visualization process.
If you’re unfamiliar with self-hypnosis or visualization, you can invest in some downloads or CDs that provide instructions and guidance in the process as well as ideas and sounds to set the scene for you.
There are over-the-counter sleep aids, prescription medications, and techniques you can use to train yourself to have better sleep habits. But one area you may not have considered is controlling your sleep success through your food choices!
We like to joke about having to nap after a Thanksgiving turkey dinner, but there’s some truth behind that kidding. There really are foods that help you sleep – and some that keep you awake, so if you’re suffering from a sleep disorder, you’ll want to consider your food choices carefully!
Certain foods create a calming effect on your brain, while others rev it up for more activity. Turkey is a sleep-aiding food, because it contains tryptophan, an amino acid that your body uses to produce serotonin, which calms your brain and helps you sleep.
It’s kind of like sewing a piece of clothing – you can make a shirt without a needle, thread, and fabric. Your body needs tryptophan to help it create neurotransmitters like serotonin and melatonin, which result in a restful sleep.
When you combine tryptophan-laden foods with carbohydrates, it helps the body absorb it so that you sleep better. Regular high-protein diets can keep you awake if they’re no paired with carbs because proteins contain tyrosine, which wakes you up!
To leverage your food choices, try to pair proteins and carbs the way you want your body to work throughout the day. Choose higher protein meals in the morning and afternoon, and eat more carbs in the evenings closer to bedtime.
You can’t exclude the tryptophan because an all-carb meal will defeat the purpose, keeping you awake even more. If you can sneak some calcium into your evening meal, you’ll reap even greater rewards, since calcium helps the brain use the tryptophan.
Foods that are high in tryptophan include beans, chicken, dairy, eggs, hazelnuts, hummus, lentils, meat, peanuts, rice, soy, seafood, sesame and sunflower seeds, and whole grains. So a perfect evening snack might be whole grain cereal with milk or even oatmeal cookies with milk.
Full meals could include veggies with meat or chicken, chili and beans, or pasta with cheese. Just remember that when you over-indulge on a meal, it may cause you to not sleep as well – since your digestive system will be working overtime.
When you eat tryptophan, the sleep-inducing effects won’t take place immediately. It takes about 45 minutes to an hour for you to begin feeling drowsy, so eat early in the evening.
Aside from tryptophan, there are other foods you should be aware of in regards to how it affects your slumber, like caffeine for instance. Caffeine can be found in many products – even your over-the-counter cold medicine! It stimulates your nervous system, keeping you awake – even when you don’t want to be.
Keep a food journal to see how your nighttime meals affect your slumber. If you discover that certain foods keep you up at night, try to move those to the early menu of your day and reserve the evening for foods that are “sleep-friendly.”
Chronic sleep disorders can be paralyzing, depending on their severity. Narcolepsy is one of the most damaging sleep disorders because it strikes without warning, sending you into a sudden state of sleep. This sleep disorder can begin younger than 10 years of age, on into your 30s. It’s rare for it to show up in your 40s or later.
A narcoleptic person can’t stay awake for any long period of time – even if they’ve had plenty of sleep the night before. It’s difficult to enjoy your personal life, let alone manage your professional responsibilities at work.
Narcolepsy sometimes gets misdiagnosed as everyday depression, fainting, or seizures. There’s no known cure, but there are ways to manage this particular sleep disorder and lessen the symptoms you experience.
You’ll know if you have narcolepsy if you find you’re abnormally sleepy during the daytime, but not the usual sleepyhead syndrome many people feel. A narcoleptic individual will feel an uncontrolled need to sleep, and they’ll nod off without warning for anywhere from a couple of minutes to a half hour or more.
It can be humiliating to fall asleep when it’s not the right time or place, and many who suffer from narcolepsy enroll in counseling to help them cope with the sleep disorder and how it affects their life with friends, family, and co-workers.
Another sign that will emerge will be cataplexy, when you lose control of your muscles. You might slur your speech or hang your head, or even fall when your legs give out from beneath you. This symptom can occur daily – or only once or twice a year.
Narcolepsy’s symptoms don’t end there, unfortunately. Some people are paralyzed right before or after their sudden sleeping spells – they can’t move or talk – which is very frightening to you and anyone else watching it happen.
Some people also hallucinate if they have narcolepsy because they fall into a fast REM sleep. They’re half awake and half dreaming, which can be scary depending on what type of dream you’re having at that moment in time.
Lapse of memory can occur with narcolepsy, too. You might be carrying on with your tasks as usual, but unknowingly you’ve had a sleep episode, so you forget what you just did. You wake up and see that you’ve accomplished something (usually not as well as you would if you were fully awake) and you know it’s due to the narcolepsy.
No one really knows what causes narcolepsy, but scientists believe it may be genetics coupled with uncommon brain chemicals that respond to triggers in your environment. They think narcoleptics may have imbalances in the chemicals that regulate sleep, such as a low level of hypocretin, which tells you when to wake up – and stay awake.
If you think you may have narcolepsy, then your doctor will conduct a series of tests to find out if it’s true. You’ll fill out a standard sleep questionnaire and may enroll in an overnight sleep study where they place electrodes on your scalp to monitor your sleep cycles.
It’s important not to ignore this sleep disorder because it can have potentially harmful consequences. Aside from affecting your personal and professional relationships, narcoleptics run the risk of wrecking their cards while driving or causing a fire in their home, such as when they fall asleep in the middle of cooking with hot oil and grease.
If you’re found to have narcolepsy, then you have several treatment options to consider. Everyday stimulants may not be enough to keep you awake, so your doctor might prescribe something stronger, like Provigil.
Antidepressants are often prescribed because they suppress REM sleep and aid in the elimination of cataplexy, paralysis, and hallucinations. Or, your doctr may have you start taking sodium oxybate, which does the same thing antidepressants do, but also helps with nighttime sleep.
You also have to be very cautious about making lifestyle changes that can help you control this disorder. Make sure you read labels on medications to see if they cause drowsiness. Simple things, such as making a schedule that includes naps, exercising, and avoiding substances like nicotine and alcohol can curb the effects of narcolepsy.
Don’t feel like narcolepsy has to control your life. Talk to others about what you’re going through and adhere to a safe routine that ensures you won’t harm yourself (or others) if a sudden sleep attack should occur.
If you’re suffering from a sleep disorder, such as insomnia, and would like to begin treating it, one way is to create a relaxing routine that might help your body recognize it’s time to sleep.
For certain disorders, such as Restless Leg Syndrome (RLS) or Advanced Sleep Phase Syndrome (ASPS), relaxation might not be the answer – but for some, de-stressing before a snooze could prove to be the right medicine.
Think about what relaxes you. Is it a warm bath? Reading in a chair? A cup of steaming hot herbal tea? There are a number of self-help stress techniques to consider and finding the right one may take some time.
The investment will be well worth it, because it may mean better sleep that results in less fatigue, drowsiness, or any of the other symptoms associated with sleep deprivation. Once you discover the right technique for you, try to integrate it into your daily routine.
If it’s a cup of herbal tea, try to drink a cup about 30 minutes before you’re ready for bed. The tea should not only relax you due to its herbal properties, but also because it’s now part of a routine.
If you can stick to a particular schedule, then your body will hopefully adjust to it so that when you take your nightly cup of tea, your body’s internal clock will know that it’s just about time to power down for the day.
As for the many other de-stressing techniques that might help you, consider reading a favorite book, taking a warm bath, or meditating. Meditation can help relax you, as well as provide you with focus for your slumber.
Meditation techniques come in various forms, but the underlining aspect of the method is that it helps you channel your thoughts. Through meditation, you get an uninterrupted line of concentration that shuts out distractions that could be hindering your sleep process.
Related to meditation is self-hypnosis, which can take the form of repeating words or suggestions in your mind, over and again. This repetition may help lull you into slumber. Visualization, which is engaging in another type of mental journey without outside distraction, is another way to try to relax yourself prior to sleep.
These de-stressing techniques can help you slow the body’s processes down, helping to create a bridge between your waking and sleeping moments. Easing into sleep can only be helpful if it works on a consistent basis. Keeping a sleep diary can help you stay on task.
When you begin your battle to defy a sleep disorder, just remember that you shouldn’t expect to fall asleep right away. If you know ahead of time that it may take a little time to find the right solution, it will lessen the frustration you feel in your quest for sleep.
Not getting enough sleep can have a definite impact on your life. Whether it’s from insomnia, sleep apnea, Restless Leg Syndrome (RLS), or another sleep disorder, the danger of sleep deprivation is undeniable, manifesting in both minor and major ways and creating problems for your work, school, and day-to-day activities.
Your body requires a certain amount of sleep in order to function properly and if it doesn’t get enough, it will naturally try to find ways to reconcile the problem. For many, a solution isn’t always easy to find.
Many people don’t even recognize they have a problem to begin with, failing to note the subtle symptoms and then, not taking the time to investigate the possible causes. If your body doesn’t get a sufficient amount of sleep, the effects can begin with fatigue and overall drowsiness.
You may feel tired during the day, which could ultimately impact your physical and mental health. For older people, sleep deprivation typically means that restorative sleep is lacking so their bodies aren’t recharging properly for the next day. This pattern accumulates until it becomes a true medical condition that requires attention.
Another physical effect that a lack of sleep can result in is weight change – in particular, weight gain. One of the benefits of quality sleep is that your hormone levels are regulated.
But if you suffer from sleep deprivation, then your hormone levels grow to be imbalanced and as a result, some of your psychological processes – such as appetite – also change. You may feel hungry when you’re not – or in some cases, not full when you are.
Chronic sleeplessness can also lead to depression, irritability, and impatience. Unfortunately, emotional frustration is one symptom that people may feel they don’t need to address.
Some may even fail to see how their mood swings and emotional outbursts or breakdowns are linked to sleep, choosing to assign the blame elsewhere and focusing attention away from the real cause: a lack of sleep.
The dangers of sleep deprivation to one’s physical and emotional well-being range from slurred speech and anger to a slow breakdown of the body’s immune system, making you susceptible to injury, the common cold, and more.
Have you ever driven your car while drowsy? The inherent danger is obvious. And while it may be a dramatic example, it’s also one that’s all too common – a powerful illustration of how important it is to get enough sleep.
Proper sleep is a vital component to being healthy and it needs to be treated with the same concern and care that your other healthcare issues receive. The consequences of ignoring your sleep deprivation could be harmful to yourself or another person, depending on the circumstances.
At times, it can seem like everyone on Earth is getting plenty of sleep – but you. Some people have what it takes to drink two cups of coffee and still go in their room for a nice little nap, while you struggle to nod off after 48 hours of sleep deprivation – how do they do it?
Sleep pros know there are five habits they have that you might not. This is the competitive edge they use to get plenty of rest each night. If your sleep deprivation isn’t due to a medical condition, try implementing these tactics into your everyday routine to see if it helps you get your Zs.
Sleep Pro Habit #1: Stick to a Schedule! If you’re trying to go to bed at 8 PM one night and 2 AM the next, your poor body can’t get on a steady cycle of sleep. It needs a routine so that it can differentiate between daytime tasks and nighttime rest.
Sleep pros who get in bed at the same time each night and wake up on schedule each morning program their bodies to relax, like a science! If you want to include naps in your schedule, make sure they’re at the same time each day, too. Just be aware that naps can impede your nighttime sleep if they’re too long.
Sleep Pro Habit #2: Just Say “No” to Stimulants! You might recognize you have trouble sleeping, but don’t even think that 24-ounce Coca Cola you had at 9 PM could be the cause.
Caffeine, as well as other stimulants like electronic gadgets (video games, Television, and the Internet) can all contribute to your sleeplessness. Avoid products like alcohol, tobacco, chocolate, and sodas during the evening hours – save them for the daytime when you’re telling your body it’s okay to be alert and awake.
Sleep Pro Habit #3: Move Your Body Toward Sleep! Exercise may be the medicine you need to engage in a deep slumber tonight. Insomnia occurs less frequently in those who exercise on a regular basis for at least 20-30 minutes a day.
You don’t want to exercise near bedtime, but in the morning or afternoon instead. Studies have shown that many sedentary individuals who suffered from insomnia found their sleep disorder disappeared once they began an exercise regimen.
When you exercise, you’re relieving tension and increasing your body’s production of endorphins. You don’t have to exercise vigorously – a moderate walk is enough to aid you in your quest for sleep.
Sleep Pro Habit #4: No Napping! Just as eating in between meals ruins your appetite, napping between deep sleep can prevent many sleep disorder sufferers from being able to fall asleep and get a full night’s rest.
For some, a nap is just the medicine they need to re-energize for the day, but if you’re suffering from sleep deprivation, a nap may cause more harm than good. Even though in the beginning you may feel extremely sleepy, try to save your slumber for the middle of the night and not for a mid-day luxury.
Sleep Pro Habit #5: Don’t Go Back for Seconds! It’s a Thanksgiving ritual for many – stuff yourself so full you have no choice but to waddle down the hall and flop into bed for a nap.
But eating too much – especially near bedtime – can wreak havoc on your sleep schedule. Being overly stuffed with food can make sleeping uncomfortable, and if you’re one of the unlucky ones to suffer from indigestion, it can be a painful experience, too. Instead, eat just enough to quell your hunger and go to bed satisfied, but not distressed.
Not every sleep pro solution will work for everyone. The key is to find what works for you. Make lifestyle changes, keep records of your sleep quality, and seek out help from your doctor if signs and symptoms worsen.
Anxiety, stress, jet lag, a medical condition – all could be causes of a sleep disorder or impairment. While treatment of such problems will vary from person to person, a good sleep environment is never a bad idea.
By creating such an environment, it could prove the necessary first step on your road to a better night’s sleep (and all the positive effects that come with it). Here are five essentials to keep in mind when creating your own “good sleep environment.”
1. Keep the Bedroom a Place of Rest: These days, many of us have notebook computers, wireless Internet, and other mobile devices that make it possible for us to transform any room into an office.
But if you suffer from a sleep disorder, make sure you keep your bedroom a bedroom – a place of rest away from work and play. Don’t allow the bedroom to become an office, a playroom, or a TV room. Those who suffer from sleep disorders need to eliminate all distractions in the form of noise, light, or activity.
2. Ideal Temperature: When creating a good sleep environment, you need to make sure you minimize any discomfort. Being too cold or too hot can disrupt a comfortable sleep and once disrupted (for a person with a sleep disorder) it may be difficult to get back into a deep slumber.
Keeping the room at a constant, ideal temperature will help you get and stay asleep. While it’s debatable as to what the best temperature is, it can be agreed upon that anything about 75 degrees Fahrenheit is too warm and anything below 54 degrees, too cold.
Try a median between 60–70 degrees (65) as a compromise, but the deciding factor should be you personally and what you find to be “ideal.” If you keep kicking the covers off or shivering yourself awake, adjust the temperature until it’s just right – and make note of what that number is for you.
3. Comfortable Bed: One symptom of a sleep disorder or impairment is tossing and turning during the night, and one reason you may be restless is because your mattress is uncomfortable.
As with most anything in life, what’s “right” for you (and your back, your posture, your comfort) is specific to your body. However, research has shown that supple mattresses may be more conducive to a good night’s rest versus a firmer one.
Definitely avoid sleeping on a lumpy mattress if it can be helped. A new mattress may be in order if you’ve outgrown your current one, either in size or comfort. If you have a spouse who prefers a different type of mattress, consider getting the type of bed where each of you set the mattress to your perfect number.
4. Keep the Clock Out of Sight: If you can, try to keep your clock out of sight. Set your alarm and then put it somewhere else or turn it away from you – out of your general view. For instance, instead of having the clock on the nightstand, put it on the dresser in the far corner.
If a clock is visible, you may find yourself staring at it or waking up periodically to look at it. If you’re making an effort to create a good sleep environment, it means that you’re aware of an impairment.
If you’re trying to break the cycle of sleeplessness, then it’s important that you don’t focus on time. Seeing how early it is or how little time has passed, can only lead to frustration.
5. No Lights: Remember that a dark bedroom can help your body “know” it’s time for rest. Light triggers a lot in us and is associated with our waking hours. To help the body adjust to a regular sleep cycle, make an effort to distinguish between daytime and bedtime.
When it’s time to sleep, keep light sources to a minimum, including when you get up to go to the bathroom. As with a TV, computer, or video game, you’ll want to avoid anything that can stimulate your brain or body out of rest. Even if your eyes are closed, light in your bedroom can disrupt your sleep.
If these steps are taken, in addition to noise reduction and a few other considerations, such as making a separate sleeping area for pets (that are used to sleeping with you) – then you should be on your way to eliminating some of the factors that may have been contributing to your persistent sleep problems.
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