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How To Make Your Bedroom So You Can Sleep Better



Make Your Bedroom So You Can Sleep Better

Of the four cornerstones for health and wellness, sleep (and quality sleep at that), is one part that we often neglect. From using our smart phones and our computer screens up until we turn off the light (which is often hours after we intended), to keeping our smartphones at our bedside – as well as many blinking LED lights in the bedroom – modern times have had a negative impact on our sleep.

The following are a few great methods for helping you make your bedroom a perfect setting so you can sleep better!


7 Ways To Make Your Bedroom So You Can Sleep Better

1.) Make It Green

Make Your Bedroom So You Can Sleep Better


There are specific plants that are known to have positive effects on sleep. I can still vividly recall my grandmothers and my parents’ rooms having both Spider plant (Chlorophytum Comosum), and Snake Plant (Sansevieria Trifasciata), as well as Aloe Vera.

While these plants may sound like an arachnophobe’s worst nightmare, they are some of the best plants to have in your bedroom to boost the amount of fresh oxygen at night, and remove impurities (such as formaldehyde) from the air.

Here are a few other plants that are known to help you sleep better; but check and make sure if any are poisonous if ingested by children or pets you may own:

  • Jasmine – perhaps my favorite…amazing and relaxing!
  • Lavender – with its oils already known to help reduce stress, why not go straight to the source?
  • Valerian – known to help with insomnia.
  • Gardenia – beautiful white blossoms, with a sedative effect.
  • Gerbera Daisy – similar to Aloe Vera, the Snake Plant, and the Spider plant, this pretty pink flower works overtime at night to release fresh oxygen while you sleep!
  • English Ivy Plant – can help reduce allergens in the room’s air, but not a good choice for those with children or pets, as ingestion is known to be toxic.
  • Peace Lily – not only does it remove formaldehyde and benzyne in the air, but it also adds humidity, making it perfect for dry environments.


2.) Are You Afraid Of The Dark?

Especially with all of the electronic devices we now use, it’s difficult to have our bedroom light-free and pitch dark. But sleeping in a room with digital clocks and display screens can disrupt our sleep patterns, negatively affecting everything from our sleep patterns and hormones, to our “awake” moods.

Try closing the curtains, or purchasing black-out curtains to help get your room as dark as possible. If you have digital lights, such as a TV, cable box, or other electronics, a simple solution is to put a mini post-it note over the light, to help dim it.

If you’re someone who relies on the sun to help wake you up in the morning, try closing the curtains but not all of the way. This helps get some sunshine in, but keeps the light out at night.


3.) Purchase an Old-Fashioned Alarm Clock

Make Your Bedroom So You Can Sleep Better


You know, like the ones in Back to the Future? Personally, I love the brown flip-down clock, which they now sell with a digital radio. By taking out the LED displays from your bedroom, you’re able to increase the chances that you’ll sleep better – and deeper.


4.) Kill Your Smartphone

Now that we have your alarm clock all set up, find a place outside of your bedroom for your phone. This has become petrifying for many, as having a landline for our home or apartment seems to be a thing of the past. If you truly feel the need to keep the phone in your room, find a drawer for it. Make sure it’s closed (with your phone in it) 30 minutes before you want to fall asleep.

No more Facebook, Instagram, or YouTube before bed. Instead, go all “Brady Bunch” and pick up a book or magazine to read before bed instead. This can tie in beautifully to the What can you accomplish in two years by spending two hours a day, as you’ll begin working your way towards adding to your skills and abilities. You can geek out on whatever kind of fiction writing you enjoy.


5.) Smash all Screens

Make Your Bedroom So You Can Sleep Better


In fact, don’t just kill your smartphone, but smash all screens! Multiple studies have shown that blue light from the many screens in our life delay or retard the release of the hormone melatonin. This is our “sleepy” hormone, helping us fall asleep. The blue-light emitted by backlit screens has been shown to decrease melatonin production by 91 percent!

Okay, so that was a bit dramatic. You don’t have to smash the screens. But you should at least use an app to decrease the blue-light emitted from the screen. There are a number out there on the market. Or if you want to keep apps to a minimum, you can pick up a pair of blue-light blocking glasses. It doesn’t hurt that many of them may help you feel like Bono.


6.) Get a New Mattress or Pillow

One of the things we often don’t think about when we want to sleep better, are our worn-out mattresses, and pillows that have had their fluffy stuff pulverized over time. This can also lead to neck and shoulder pain, believe it or not!

These two relatively simple (although not necessarily cheap) changes can have significantly positive impacts on your sleep. In fact, in just the last three months I’ve made this exact suggestion to three of my athletes, and they’ve each “magically resolved” their sleep issues!


7.) Keep It Clean!

Make Your Bedroom So You Can Sleep Better


Trying to feel calm and relaxed in a messy house – let alone a messy room – can be difficult. While it isn’t easy to keep our bedroom clean and tidy (hey, we were in a rush to change and get to the gym, who has time to put clothes in the hamper?), it does have a positive effect on our mood.

You don’t have to go crazy and go from messy to army-worthy in one night. Start by spending just 5-10 minutes each day organizing your room. Over the course of a few days to two weeks, you’ll be amazed as to how much better you feel!

One last trick to help you sleep better (and that can have a HUGE benefit in other areas of your life) is simply making your bed each morning. It may not seem like much, but it’s a small, two-minute habit that has a trickle-down effect on helping you improve your mood, productivity, and positivity…but we’ll save that for another post!

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Self Improvement

3 small steps that could make the biggest impact on your life



small steps in the right direction

“The journey of a thousand miles begins with one step.”Lao Tzu

Every day that passes by, there is someone who is living a life that does not fuel their passion or purpose. Each moment feels like they are just existing or living life by accident. This could be due to fear of change, or limiting beliefs within them that say “you’re not worthy” or “I don’t deserve to be successful”.

It could be a number of things. Believe it or not, I used to be this person. I was stuck in a 9-5 job, in a 7-year relationship that was emotionally draining, and I was 75 lbs. overweight.

Then came that ONE day that would forever change my life. I remember it as if it were yesterday. I looked at myself in the mirror and saw what I had become. I didn’t recognize myself. I immediately burst into tears. This was NOT the life I wanted to live. I had neglected the most important person in my world: ME. 

It was then that I had to make an important choice. I decided to take the first step towards creating the life I would often dream about. That very next day, I promised myself that I would do just one thing that made me feel more connected to the goals I wanted to accomplish.

Not two or three. Just one. It didn’t matter how small it was. The point was it was a small step in the RIGHT direction. This has led me to the level of success that I am at today.

Here are three small steps that will help you make that same important decision and transform your life.


3 Small Steps That Could Make a Big Impact In Your Life

1.) Have a heart to heart with yourself.

small steps in the right direction

Take time to get away from people, places, or things, and just spend some time with yourself. In order to truly make any step towards the success you desire, you must have a great sense of self-awareness.

What is it that you want to accomplish and why? What truly makes you happy? What are you passionate about? How will accomplishing this change your life? How would it make you feel?

Be completely honest with yourself, your thoughts, and your intentions. Having these questions in front of you will keep you from going around in circles. They will give you more clarity and vision that should help you determine which small steps you need to take.

As a result, instead of being frustrated or reluctant to leave your comfort zone, you will be more confident now that you have a plan in place.


2.) Do ONE thing everyday that is connected to your goals.

small steps in the right direction

Always remember that you don’t have to always make massive amounts of progress at one time. The important thing is that you are continuously moving in the right direction. After all, Rome wasn’t built in a day. It took consistent daily, focused action. Over time, it became one of the most celebrated cities on the planet.

We live in a world that is bombarded with messages of instant gratification. But the truth is, any level of success is the result of a daily routine of the right things done for a certain period of time. That time can vary from days, weeks, months, or even years.

However, throughout the journey, you can see that you are moving closer and closer towards your ultimate goals. Do not underestimate the power of small steps. You will find yourself accomplishing things you never thought possible (and sooner than you anticipated).


3.) Do not measure your level of success by comparing yourself to others.

small steps in the right direction

Success means something different for everyone. You must not become fixated on what media or entertainment portrays as successful. A fulfilling life is more than material possessions. Understand that you can only live the greatest life possible when you have defined what success is to you.

As you begin taking small steps and making progress, focus only on what your desired goals are. Don’t allow yourself to be distracted by what others are saying, doing, or what they believe success should look like. Too often, we get caught up in what society, current trends, and what the masses portray as “I’ve made it”.

This is your life. Only YOU can determine what accomplishment, achievement, and true success means to you. In fact, one of the reasons why you may be in the position you are in is because you designed your life based on the thoughts and opinions of others. This was my case years ago.



You deserve to be great. You have greatness within you. Sometimes, that can be clouded by limiting beliefs, adversity, or just the many circumstances in life. Think about everything that has happened in your life right up until the point you are reading this article.

I want you to know that everything that happened before NO LONGER MATTERS. What matters now is that today, you have the knowledge of who you are and where you want to go. The ability to change your life is within your grasp and your power.

Today, you have the chance to begin a journey that leads to some amazing and incredible years ahead. The best part about it is that you only need to take small steps in the right direction. So take action now – your dreams are waiting for you!

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Self Improvement

Couple Entrepreneurs: How to Make It Happen With Your Partner



Partners entrepreneurs


Have you always dreamed of having success as an entrepreneur? Thoughts of working for yourself, doing things you’re passionate about, and not worrying about working for someone else may linger in your mind most of the time. If you’re married, there is a chance that your partner has some of the same goals, and that means the two of you could eventually become a pair of successful entrepreneurs who motivate one another, continually work hard, and reach all kinds of goals that will get you both further in life.


How to Make It Work


Although you may like the idea of becoming a successful entrepreneur while your partner does the same, it’s not uncommon to have some concerns about the situation. You may worry that you’re both going to take on too much and not have enough time for one another, but that isn’t always the case. It’s all about prioritizing work, setting a schedule, and being there to support one another through the ups and downs that will eventually occur.


Before working together to achieve goals, sit down and have a full conversation about the goals you’d like to achieve and the role you’ll each take on. Both of you will need to come to an agreement to keep work and the relationship separately while being respectful to one another. You can’t expect to have success with your partner if neither of you are respecting one another or collectively sharing ideas. You’ll need to focus on communication and compromising at times to make things work on a long-term basis.


Prime Examples of Successful Entrepreneur Couples


If you’re in need of motivation and encouragement because you’re not sure how to get your start in a specific industry with your partner, it may be best for you to learn a bit more about some of the successful entrepreneur couples out there. These couples work hard to achieve their goals and they support one another in various business ventures. They put forth the effort that is required of them to consistently achieve their goals.


Chris Sacca is a successful billionaire who once was fired from a job as a lawyer and then moved on to Google where had more opportunities to learn, invest, and become the success he is today. He is now the owner of a successful venture capital fund, known as Lowercase Capital. Although he’s had much success in his career, Chris Sacca’s wife, Crystal English Sacca, is a successful entrepreneur in her own right. She’s spent most of her career creating compelling and engaging commercials as well as digital advertisements for various companies. She’s worked for several of the most popular brands, including Sprint and HBO. In addition to these accomplishments, she works as an art director. While these two individuals aren’t doing the same things, they’re a married couple supporting one another while they each work hard to achieve their own personal goals.


In addition to Chris Sacca and his wife, Stewart and Lynda Resnick are another good example of a successful entrepreneur power couple. They currently have a net worth of 3.9 billion dollars. So, what is it that they’re selling? There is a good chance you’ve consumed at least one of the many products they own and distribute, such as Fiji Water or Halos oranges. The pair met when Lynda started her own ad agency and was assisting Stewart with a project for the business he was running at that time. Over time, they started working collectively together to invest and sell assorted products to the public, many of which are naturally good for human consumption.


Do What You Love and Respect One Another


There are plenty of entrepreneur couples out there. Some are just getting started while others have been in business for decades and continue to achieve a high level of success. Although you may be focused on figuring out your passion and what you want to do to get further in life while making a decent income, it’s important to understand that it’s possible for you to achieve the same level of success as some of these people who are earning millions of dollars each year. Most people don’t become a success overnight but figuring out what you want to do and how you’re going to make it happen is a great way to get started.


In addition to figuring out what you’d love to do for the rest of your life, you’ll need to remember to always respect your partner throughout the process. The thing about these successful couples is that they’re willing to provide support and guidance, they know how to communicate, and they believe in one another. If you don’t have respect, trust, and support in the relationship, it’s going to be difficult to have success as entrepreneurs together.


If you’ve always dreamed of running your own business with your partner by your side, it’s not a dream that is too farfetched. In fact, there are lots of successful couples that are working hard, reaching goals, and living the life they’ve always dreamed of having.

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