Fitness Friday – Yoga for Sleep

It’s Friday wich mean you probably had a tough week. I got just the right thing for you.

A yoga sequence by Nike Master Trainer, Traci Copeland. She gives us 5 different moves you can do right before bed to help you sleep better.

Those moves are actually going to help you sleep better.

It’s the weekend we want to catch up on our sleep.


Let’s go!

Click to Tweet: Check out 5 Yoga poses to help you Sleep better tonight!

5 Yoga Poses to do Before Bed to Sleep Better

ONE – Upside-down relaxation

Yoga poses to sleep better - Upside-down relaxation

TWO – Seated Spinal Twist

Yoga poses to sleep better - Seated Spinal Twist

THREE – Nighttime Goddess Pose

Yoga poses to sleep better - Nighttime Goddess Pose

FOUR – Childs Pose

Yoga poses to sleep better - Child's Pose

FIVE – Rock-a-Bye Roll

Yoga poses to sleep better - Rock-a-Bye Roll


Click to Tweet: Check out 5 Yoga poses to help you Sleep better tonight!

The Fat Burning Man Abel James Sleep Hacks

Abel James Sleep Hacks?

  • Magnesium about 30 minutes before bed
  • Go to bed early (before 10pm)
  • Journal

Click to Tweet: Check out The Fat Burning Man Abel James Sleep Hacks

Abel James is a  leading voice in new media, Abel James is a bestselling author, musician, and talk show host. As the #1 most popular health podcast in 8+ countries, Abel’s award-winning show, Fat-Burning Man, has helped millions reclaim their health with real food, cutting-edge science, and primal workouts. When his cooking app, Caveman Feast, bested The Food Network, Nickelodeon, and even Angry Birds with more than 1,000 5-star reviews in the 24 hours, Abel became the first independent publisher ever to hold Apple’s #1 food app and #1 podcast at the same time.

What is your sleep cycle?

I aim for 8+ hours a night, but get at least 7-9+ hours almost every night.

As an entrepreneur with a crazy schedule, how do you manage to get
enough sleep at night?

Most nights, I go to bed early (before 10pm) and wake up without an alarm.

Do you have a ritual before going to bed?

I write in my notebook – brain dump, writing creatively, or planning out to-do’s for the next day.

Do you have any sleep Hacks?

Take magnesium about 30 minutes before heading to bed to conk right out and stay asleep through the night.

Dealing with Sleep As the Clocks Go Forward on Sunday March 13th

Next weekend, on Sunday, March 13th, the clocks go forward as we “spring ahead”.


We are “losing” one hour of sleep.

We re-enter daylight saving time.

What is daylight saving time anyway?

Daylight Savings Time sketch

Daylight saving time in the United States is the practice of setting the clock forward by one hour during the warmer part of the year, so that evenings have more daylight and mornings have less.

DST normally adds 1 hour to standard time with the purpose of making better use of daylight and conserving energy. This means that the sunrise and sunset are one hour later, on the clock, than the day before.

Sidenote: Did you know that the first place to use DST was Canada in 1908? Go Canada!

Back to DST


If you don’t have children (and are not working overnight), this sucks and you lose an hour of sleep.

If you do have kids, it may help you a bit but it can be complicated.

According to Dr. and in my sleep medicine practice, sleep to occurring, most commonly in the form of night-time awakenings and irritability.

Most teenagers and adults will benefit from getting up an hour earlier the day after “springing ahead” to avoid significant insomnia on Sunday night. It’s

During the transition, it is crucial to get up at your/his/her “typical” time on Sunday (e.g. if they typically wake up at 10 AM on Sundays, they continue to even though they lose an hour of sleep.) They will be more tired on Sunday night and have an easier time going to sleep.

Dr. Canapari explains that for someone who sleeps from 11 PM-10 AM on weekends, do the following:

  1. Saturday: Go to bed 11 PM (OLD TIME)
  2. Sunday: Get up 10 AM (NEW TIME)

If someone has severe insomnia and/or difficulty getting up in the morning already.  This may also include teens with autism who often struggle more than others with these transitions. 

Moving bedtime earlier by 10 minutes a night for five nights if you can talk them into it will help a lot. Dr. Mitchell explains that adjusting wake time is more important that falling asleep time.

Here are some more example from Dr. Carpenter, for someone with a 10 PM-6 AM schedule on weekdays and 11 PM-10 AM on weekends:

  1. Monday Night: Bedtime 9:50 PM Tuesday wake time 5:50 AM
  2. Tuesday Night: Bedtime 9:40 PM Wednesday wake time 5:40 AM
  3. Wednesday Night: Bedtime 9:30 PM Thursday wake time 5:30 AM
  4. Thursday Night: Bedtime 9:20 PM Friday wake time 5:20 AM
  5. Friday Night: Bedtime 10:10 PM Saturday wake time 9 AM
  6. Saturday Night: Bedtime 10 PM Sunday Wake time: 10 AM (new time)

You can also get more info from sleep expert Jody Mindell on this topic here.

Do you plan to make any adjustment before the clock goes forward?

How to Journal to Sleep Better

Journaling is like a computer defragmenting its hard drive. It makes it run smoother.

There is a variety of reasons why journaling is extremely helpful. While many people prefer not to journal, due to time constraints or an inability to get their thoughts written down on paper, numerous people benefit greatly from this practice.

Even though numerous people simply don’t journal, this mindset can be detrimental. Journaling has been shown to allow individuals to process the day’s information in a healthier manner. Writing down the day’s events in a journal also increases a person’s self-awareness and lets them know what they have done wrong or what they need to improve upon in their day to day existence.

Whether you are documenting triumphs, disappointments or something in between, increased self-awareness is a trait that often separates high achievers from those who simply cannot seem to make their dreams come true. It allows the writer to be fully aware of the decisions they have made and being able to find solutions to problems they are currently facing.

It is not by mistake that you see some successful people, including presidents, authors, artists and professional athletes writing in journals. In many instances, having the ability to write what you’re thinking and rehashing past events that have taken place can give you an increased sense of clarity and provide you with a strong sense of overall direction.

When events and happenings remain tucked away inside of your mind, it is much more challenging to try and make sense of them. Our minds are inherently biased, and we often remember events that take place in a manner that is convenient for us.

People who achieve their goals and maximize their potential are not interested in remembering things in a way that benefits them. They seek the truth in all of its forms, and this includes writing down life’s events in a journal.

Whether it is John Lennon, the legendary Beatle, writing down his thoughts and feelings, or it is Thomas Edison constructing a daily to-do list, journaling has some powerful benefits that are typically realized by some of our most legendary figures. Even figures as disparate as Michael Jackson and Bruce Lee turned to writing to make sense of their extraordinary lives.

Having the ability to see what has happened to you for what it is, not what you wish it could be, is what separates the wheat from the chaff. While many people refuse to begin journaling for a variety of reasons, there is no need to fall into the same patterns. To fully process what has taken place, you must also be willing to document it. Journaling is an excellent way to become more aware of your decision making and make the necessary improvements, ultimately it will help you sleep better and wake up refreshed.

Amongst the benefits of journaling are:

  • Clarify your thoughts and feelings
  • Know yourself better
  • Reduce stress
  • Solve problems more effectively
  • Resolve disagreements with others


Buy a journal and start writing. Your journaling will be most effective if you do it daily for about 10-20 minutes. Begin anywhere, and forget spelling and punctuation. Write quickly as it will free your mind from blocks to successful journaling. It can also help to pick a theme for the day, week, or month (for example peace of mind, confusion, change or anger). The most important thing of all is that there are no rules.


Morning Journaling

What are you grateful for?_________________________________________ _________________________________________ __________________________________________________________________________________ _________________________________________ _________________________________________

What will make today the best day?_________________________________________ _________________________________________ __________________________________________________________________________________ _________________________________________ _________________________________________

Night Journaling

Three amazing things that happened today? _________________________________________ _________________________________________ __________________________________________________________________________________ _________________________________________ _________________________________________

What could you have done to make today better?_________________________________________ _________________________________________ __________________________________________________________________________________ _________________________________________ _________________________________________What is your most important task tomorrow?_________________________________________ _________________________________________ __________________________________________________________________________________ _________________________________________ _________________________________________

Andrew Warner Sleep Hacks

When Andrew graduated from college, he founded Bradford & Reed, a company that ran a collection of start-ups. After he sold the last big chuck of that start-up, he took a long vacation, spending his days cycling and traveling. Now, Andrew runs, where he invites proven Entrepreneurs to teach how they built their startups. On Mixergy, he has had the founders of Wikipedia, Groupon, LivingSocial, LinkedIn, and over 600 other fascinating start-ups.

Andrew used to have terrible insomnia. Once he learned to pay attention to his thoughts he found out, it was the reason he couldn’t fall asleep because his mind would wander.

Andrew Warner sleep hacks

1. Keep things simple.
2. Train your mind to relax by:
a. Being grateful
b. Plan for the next day
c. Create a story and focus on it

What is your sleep cycle?

I go to sleep around 11:00 pm and wake at 5:30 am. I don’t mind staying up later, but I hate waking up after 5:30 am.

As an entrepreneur with a crazy schedule, how do you manage to get enough sleep at night?

The problem for entrepreneurs isn’t the lack of time to sleep, but the inability to sleep well in the time we have.
I used to have terrible insomnia. What I learned from paying attention to my thoughts is that reason I couldn’t fall asleep is my mind would wander. It would get carried away with thoughts like, “I can’t believe I didn’t send that email today” or “what if my revenue drops tomorrow” or “I’ve been laying here for 30 minutes and I’m still not asleep” or “What if I don’t get enough sleep tonight and I’m a wreck tomorrow?”
Once I learned to quiet my mind, I was finally able to sleep.
Now I can usually fall asleep within 2 minutes of putting my book away.

Do you have a ritual before going to bed?

I like to read a book or a few blogs to relax after getting to bed. I keep things simple.

Do you have any sleep Hacks?

Yeah, I train my mind to relax using a technique that helps me fall asleep.
I close my eyes and mentally list 3 things I’m grateful for. Then I think of one thing I want for the next day and trust will happen. Then I start to go through a story I made up for myself. My mind focuses on my story, which keeps me from worrying about the next day or about whether I’ll fall asleep or anything else. That’s how I fall asleep within minutes.


How to Fall in Deep Sleep Fast With Delta Wave Music


A bit more on Delta Waves

Discovered in the early 1900s by a man named W. Grey Walter, Delta Waves are associated with the very deepest levels of sleep, relaxation, and peace of mind.

Operating at a frequency range of 0-4Hz (the slowest of all the brainwaves), Delta Waves are what cause sleep to be restorative, which allow the person to wake up feeling refreshed and rejuvenated.

Three BIG benefit of DELTA WAVE therapy

1. Deep sleep and healing
2. Regular bodily functions
3. Increase in empathy and intuition

Try it tonight!

YouPreneur Chris Ducker Sleep Hacks

Chris Ducker Sleep Hacks

  • Reading (non-business books) – no TV.
  • Switch off from work hours before bed and relax with my family.

What is your sleep cycle like?

I wake up at 6:30 am and go to bed at 10:00 pm. 

Untitled drawing

As an entrepreneur with crazy schedule how do you manage to get enough sleep at night?

I switch off from work hours before bed and relax with my family.

Do you have a ritual before going to bed?

Reading (non-business books) – no TV.

Can we get a picture of your bedroom?

Absolutely not…………. LOL

Add This and You WILL Sleep Better and Have More Energy

Helps Cut out Caffeine.

Okay, I know it is hard to believe and you’re probably very sceptical. BUT if you replace your morning coffee wit a cup of warm lemon water it will do the trick. Like everything else don’t jut believe me try it out.

Energy Booster & Cleanser.

Lemon juice gives your body energy when it gets to your digestive system, and it has also been proven to reduce anxiety and depression. Furthermore, it helps flush out the toxins in your body by increasing the enzyme function stimulating your liver. (Did you know I’m trained in Sports Medicine NASM?)

Great Source of Potassium & Gives Your Immune System a Boost.

Lemons are high in potassium, which is good for your heart, brain, and nerve function. ALSO, Vitamin C baby! You probably know that one already. In our body Vitamin C are one the first thing to decrease when we are stressed. which is why health expert recommend taking some extra vitamin C ESPECIALLY on stressful days.

Reduces Inflammation.

If you drink lemon water on a regular basis, it will decrease the acidity in your body. It removes uric acid in your joints, which is one of the main causes of inflammation. All that to help you sleep better and wake up refreshed!

Here are more benefits of lemon water.