Staying Strong

Set a regular sleep schedule: Try to go to bed and wake up at the same time each day to regulate your body's internal clock.

To establish a consistent sleep routine, you can take the following measures:

• Determine how much sleep you need: The National Sleep Foundation recommends that adults get between 7-9 hours of sleep per night. Determine how much sleep you need and set a bedtime and wake-up time that will allow you to get that amount of sleep.

• Stick to the same sleep schedule every day: Try to go to bed and wake up at the same time every day, even on weekends. This will help regulate your body's internal clock and make it easier to fall asleep and wake up.

• Create a relaxing bedtime routine: Establish a calming bedtime routine that you can follow every night. This could include taking a warm bath, reading a book, or practicing relaxation techniques like deep breathing or meditation.

• Limit caffeine and alcohol: Caffeine and alcohol can disrupt sleep, so it's best to limit your intake of these substances, especially in the hours leading up to bedtime.

• Make your sleep environment comfortable: Create a comfortable sleep environment that is conducive to sleep. This may include investing in a comfortable mattress and pillows, using blackout curtains to block out light, and keeping the temperature cool.

• Avoid screens before bedtime: The blue light emitted by screens can interfere with the body's production of melatonin, a hormone that regulates sleep. Avoid using electronic devices for at least an hour before bedtime.

• Get regular exercise: Regular exercise can improve sleep quality, so try to incorporate physical activity into your daily routine. However, avoid exercising too close to bedtime, as it can interfere with sleep.

Here's a funny way to think about the importance of setting a regular sleep schedule:

Think of your body as a pet that needs to be trained. If you feed your pet at different times each day, they'll never know when to expect their meals and may become cranky or lethargic. Similarly, if you go to bed and wake up at different times each day, your body won't know when to expect rest and may become cranky or lethargic. So, just like you would train your pet to eat at regular times, it's important to train your body to sleep at regular times too!

One famous person known for his unconventional sleep schedule was Leonardo da Vinci, the Italian Renaissance artist, scientist, and inventor.

Da Vinci was known for working long hours and often slept very little at night. Instead, he preferred to take short naps throughout the day, a practice known as polyphasic sleep. He believed that by taking short naps throughout the day, he could maximize his productivity and creativity.

Da Vinci's sleep routine was detailed in his journals, which included notes on his daily routines and habits. He would typically wake up before sunrise and spend the early morning hours working on his art or scientific projects. He would then take a short nap in the afternoon, usually for no more than 20 minutes, before returning to his work.

Da Vinci's sleep schedule allowed him to be incredibly productive and to work on multiple projects simultaneously. He was known for his ability to work on several projects at once, often switching between them throughout the day. He believed that by taking short naps throughout the day, he could recharge his energy and keep his mind fresh and focused.

Da Vinci's sleep schedule was not without controversy, however. Some historians believe that his unconventional sleep habits may have contributed to his poor health in later life. In his later years, he suffered from chronic pain and was unable to work as much as he had in his youth.

Despite the controversy, Da Vinci's sleep pattern remains an inspiration for many people today. The idea of taking short, refreshing naps throughout the day has been embraced by many successful people, from business leaders to athletes, who believe that it can help to boost productivity and creativity.

Create a comfortable sleep environment: Make sure your sleep environment is cool, quiet, and comfortable. Invest in a good mattress and pillows, and use blackout curtains or a sleep mask if necessary.

Creating a comfortable sleep environment is crucial for getting a good night's rest and supporting optimal physical health. Here are some tips to help you create a comfortable sleep environment:

• Keep your bedroom cool: Most people sleep best in a cool room, typically between 60-67°F (15.6-19.4°C). Adjust your thermostat or use a fan to achieve a comfortable temperature.

• Invest in a comfortable mattress and pillows: A comfortable mattress and pillows that suit your preferences can help reduce tossing and turning during the night.

• Block out noise and light: Use earplugs, blackout curtains, or a white noise machine to minimize outside disturbances that could interrupt your sleep.

• Keep your bedroom tidy: A messy bedroom can contribute to feelings of stress and anxiety, which can make it harder to fall asleep. Keep your bedroom clean and organised to promote a sense of calm and relaxation.

• Create a relaxing bedtime routine: Develop a relaxing routine before bed to help your mind and body wind down. This might include taking a warm bath, reading a book, or practicing meditation or deep breathing exercises.

• By creating a comfortable sleep environment, you can help ensure that you get the quality and quantity of sleep your body needs to function at its best.

"The best bridge between despair and hope is a good night's sleep." – E. Joseph Cossman

This quote is about the importance of sleep in maintaining good mental health. The speaker suggests that a good night's sleep can be a powerful tool in helping to overcome feelings of despair and cultivate a sense of hope. In other words, taking care of one's sleep needs can help improve one's overall well-being and outlook on life.

Avoid caffeine and alcohol before bed: Both caffeine and alcohol can disrupt sleep, so try to avoid them in the hours leading up to bedtime. There are several ways to avoid caffeine and alcohol before bed, including:

• Set a cut-off time: Decide on a time in the afternoon or early evening when you will stop consuming caffeine and alcohol. For example, you may decide not to consume caffeine after 3 p.m. and alcohol after 6 p.m.

• Opt for alternatives: Instead of consuming caffeine or alcohol, try drinking herbal tea or water in the evening. There are also many decaf coffee and tea options available.

• Avoid high-caffeine drinks: Some drinks, such as energy drinks and some sodas, contain high levels of caffeine. Avoid these drinks, especially in the late afternoon and evening.

• Be mindful of food choices: Certain foods, such as chocolate and some types of nuts, contain caffeine. Be mindful of your food choices in the evening and choose foods that are low in caffeine.

• Wind down before bed: Create a relaxing bedtime routine to help you wind down before sleep. This may include activities such as reading a book, taking a warm bath, or practicing relaxation techniques such as yoga or meditation.

• Consider the impact of alcohol: While alcohol may initially make you feel sleepy, it can disrupt your sleep later in the night. Consider reducing your alcohol consumption or avoiding it altogether before bed to ensure a good night's sleep.

Think of caffeine and alcohol like those rowdy party animals that just won't go home! They might seem fun at first, but if you let them stick around too late, they'll keep you up all night and leave you feeling terrible the next morning. So, if you want to catch some z's, tell caffeine and alcohol to hit the road early and enjoy a peaceful, restful sleep

"Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work." – H.L. Hunt.

This quote is about setting goals and making choices. It suggests that in order to achieve something, a person should first determine what they want and then be willing to make sacrifices to achieve it. The quote emphasizes the importance of establishing priorities and taking action to achieve them. It encourages people to be proactive and take responsibility for their own success by working hard to reach their goals.

But if you really love coffee and you can’t afford living without it, do not listen to me :) Being happy is more important! Coffee is not the worst thing in your life!

I understand that if your are reading my book you are looking for an answer How To Stay Strong – so refusing of coffee may make you stronger a lit bit but it is not 100%. While I understand that some individuals may have a strong attachment to coffee and other beverages containing caffeine or alcohol, it is important to recognize that prioritizing one's happiness over their health may not always lead to the best outcomes in the long run. While it is possible that indulging in one's favourite beverage may provide temporary pleasure or enjoyment, it's crucial to take into account the possible negative health outcomes and ensure that decisions are made based on knowledge and consideration of the potential impacts. In some cases, finding alternative ways to enjoy oneself may be a better solution that supports both happiness and overall wellbeing.

I want you to be STRONG and happy.

Limit screen time: The blue light emitted by electronic devices like phones and tablets can interfere with sleep, so limit your screen time before bed.

To reduce the amount of time spent in front of screens, here are some strategies to consider

? Set specific times of the day for checking emails, social media, and other online activities.

? Use apps or tools that limit the amount of time you spend on certain apps or websites.

? Keep devices out of the bedroom and turn them off at least 30 minutes before bedtime.

? Engage in offline activities such as reading, exercising, or spending time with friends and family.

? Practice mindfulness or meditation to help reduce the urge to constantly check your phone or computer.

Check out these humorous approaches to cutting down on screen time:

? Install a screen time app and let your phone scream "Get a life!" every time you exceed your daily limit.

? Create a game with your friends or family where you have to guess the plot of a movie or TV show without watching the trailer or reading the synopsis.