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!

How Throwing Out your Bed Can Give You the Best Sleep

Why You Should Sleep on The Ground:

Last year I threw out my bed in favor of sleeping on the ground, and it was one of the most important changes in making my life better. I received a lot of criticism and odd looks from just about everybody I told or showed.

No one understood why a person would throw out their bed and sleep on the ground…

But also no one understood the huge benefits I would gain:

  • My back health improved
  • Wake up very alert with tons of energy
  • Gained ability to sleep anywhere
  • More space in my home
  • Any kind of couch or bed feels like heaven

Let me share with you how a nice mattress found its way on the curb, and how my life vastly improved.

→ The Story: Unhappy and Pained, Travel Inspired Me

For a solid three years, an increasing unhappiness overwhelmed me every time I woke up, and it felt like I was starting my day with a fresh kick to the face. Honestly I was becoming depressed, because I had no clue why a good mattress, regular workouts, solid diet, and good desk job were making me have dull upper back pain and hate my life every morning!

After I visited Thailand, Morocco, and South Africa, reality punched me harder than Mike Tyson in his prime. On those trips I met and saw many 60+ year olds sleeping on the ground and able to wake up early, get in a better squat than me, and had better posture than me. They appeared to have more motivation and energy than my 27 year old body had felt in forever. Something had to be done…

… so I threw out my bed.

It wasn’t easy. Deciding to sleep on the ground at least 5 days out of each week and 2 on my new futon certainly was a rough adjustment. When people questioned my choice of a thin yoga mat covered with sheets to sleep on, I felt strong knowing my core motivation and reasons.

This is BEdtime

caption: “King Leonidas redefining what bedtime means”

→ What exactly do you sleep on?

I now have picked up a nice folding futon for “romantic” reasons, but still do five nights on the ground most of the time. I use a thin yoga mat like this one covered in a sheet, and then have one pillow with a blanket on top of me.

Bed Illustration

A final massive benefit is that this was a gate-way drug for me. It woke me up as an individual who could do powerful things with the way I choose to live my life. Travel inspired me to throw out my bed, and experiencing the bizarre journey of discomfort slowly turn into very cool and unique benefits gave me a confidence and brazenness to continue taking risks.

I like to learn, just like you:

If this resonates and you like self-growth, lifestyle experimentation, exploring the world, and learning to build a life worth living, please subscribe to LiveDiff.


Original Post:

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?_________________________________________ _________________________________________ __________________________________________________________________________________ _________________________________________ _________________________________________

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!

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.


Troubleshooting 6 Common Sleep Problems

How should I clear my head of 9M+ thoughts after climbing in bed?

  • Journal to let go of all thoughts in your head (three things you are grateful for, What could you have done to make today better? How do you feel?)
  • Create and stick with a bed routine will help your mind understand it is shutting down mode.
  • Remove all technology from your room, it will let your body know this is a sanctuary and there is only two things happening here Sex and Sleep.
  • Create your calendar for the next day.

How to stop tossing and turning all night?

  • Make sure you’re only sleeping in your bed, your body might think you should be doing something else.
  • Make sure there are no lights, it should be as close to pitch black as possible.
  • You might be stressed out. Identify the three of your biggest sources of stress in your life and minimize or get rid of them.
  • Make sure you’re getting exercise during the day, your body is probably not tired enough.
  • Get a white noise machine, a fan, or meditation music so you have something to focus on.

How do I stay asleep? I wake up around 2 or 3 am and have trouble going back to sleep?

  • Remove technology from the room.
  • Make sure temperature in your room is cool about between 65-71 degree F.
  • What is waking you up? Try to remove it.
  • Get a sleep mask.
  • Get earplugs, my favorite the Hearos brand, they’re easy to wear and still allows you to hear your alarm.

I can’t seem to wake up right away, I keep hitting snooze?

  • Put your alarm where you’ll have to get up to stop it.
  • Make sure you’re staying hydrated, at least 64 ounces of water a day.
  • Make sure you’re eating enough. If you’re under-eating then it will be harder to wake up because you’ll be more fatigued.
  • Make sure you’re sleeping for long enough, 7 hours bare minimum.
  • Make sure your quality of sleep is a good as you can get it.

Why do we feel more tired if we sleep 9 hours as opposed to getting only 5 hours of sleep?

  • Sleep quality is more important than the quantity of sleep you get.
  • Numerous factors are involved.

I feel really tired all day.

  • If you have a caffeine addiction, discourage it as much as possible.
  • Make sure you are eating foods that add energy.
  • If you wake up before your alarm, just get up. Going back to sleep will make you more tired.
  • Make sure you’re staying hydrated.
  • Cut back on the alcohol before bed.
  • Don’t snooze, snoozing makes you more tired.
  • Remove all possible sounds and lights from your bedroom so they don’t worsen your sleep.

One scientifically Proven Way to Sleep Faster

Take a cold shower


No way… it will wake me up not put me to sleep.

You can definitly use cold showers in the AM ot wake up, however it also works for improving your sleep.

…read on

Your body temperature plays a big role in getting a good night’s rest. If you’re going to have a shower before bed, make it a cold one. When we take a warm shower close to bed, we raise our body temperature, which naturally falls around 10 p.m. You simply can’t get to sleep as easily if your body temperature is too warm.

According to David Randall the author of Dreamland: Adventures in the Strange Science of Sleep. One study by researchers in France, found that subjects fell asleep faster and had a better overall quality of sleep following behaviors that cooled the body, such as taking a cold shower right before bed.

Other crazy benefits about cold showers:

They reduce stress

Along with increasing your adaptation to stressful situations, they will lower levels of uric acid, and boost levels of Glutathione in your blood – making you less stressed in general.

They promote fat burning

there are two types of fat in your body. Brown fat & white fat. White fat is bad. It’s the body fat that we all hate so much. Brown fat is good. It’s function is to generate heat and keep your body warm..

Tim Ferris is also noted in his book, The Four Hour Body, that taking ice baths was an amazing way to promote weight loss. The next level for any cold shower veterans.

Cold showers strengthen immunity and circulation

Cold showers improve circulation by means of sending blood down to your organs to keep them warm. This stimulation of the circulatory system is great for your overall cardiovascular health.

Cold showers give you attractive hair and skin

According to certified Dermatologist Jessica Krant, ice cold water can help our skin by preventing it from losing too many natural oils. And your hair gets the same benefit.

So let me know if you’re ready to take a 21 day cold shower challenge below.  Cold showers in the AM and PM.