WAKE UP!

Time to RISE AND SHINE! 
Almost every day, I listent to alarms going off... over and over and over.. torture! Why do people use the snooze? It only feels good for what, 9 minutes? You don't like waking up, why do it over and over again -on purpose? Getting up at the last possible moment also causes us to have to rush around to get where we need to be on time... if in fact, we do make it on time. 

Recently due to a management decision, all of the nurses that work the 6am shift were told that our shift will now begin at 5:30am. This doesn't seem like a big shift but missing 30 minutes of sleep is a big deal. It could be the lack of one complete sleep cycle. I have to work harder at getting sleep and be more intentional about my morning routine, so that I don't pay the price later with my health. 

Here are some tips... and I know that some of these are going to sound crazy to those who love the snooze... LOL! You can do it. You will be glad, later. 

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1. Wake up earlier... really? 
Being rushed in the morning can hinder your mood the rest of the day. Waking up earlier allow you to have extra time, no need to rush. The average adult needs about 7-9 hours of sleep per night for cognitive function. According to sleep.org the best way to figure out when you should go to sleep is to count backwards 8 hous from the time you need to wake up. However, the optimal bedtime is between 8pm and 12am. 

Early to bed, early to rise makes a man healthy, wealthy and wise - Benjamin Franklin

2. Let the Light In. 
Having sunshine light can make the waking process a little easier and more natural. The Dawn Simulation Theory states that early mornng light signals have a much greater effect on the body's biological clock than light signals given at other times during the day. If you wake before dawn, try using a sunrise alrm (click on the pic to learn more) or smart LED light bulbs. 
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3. Eat a Healthy Breakfast
Start you day off right with a diet of fresh whole fruits and vegetables, and helthy proteins provide your body with the resources needed for energy production, growth and other metabolic functions. doTERRA's Lifelong Vitality Pack is scientifically backed for potent levels of essentail nutrients for long - lasting energy, mental clarity and optimal health. Have something ready to take with you if that's what it takes. 

4. Avoid Screen Time
Checking your phone the moment get up - not good, let's stop that. Checkign one media platform can trigger stress, lose you valuable time and productivity. Instead of checking your phone first thing, read something uplifting, excercise, or fix that nutritious breakfast. I have taken my social media and other distracting apps off my front screen. My front screen has the weather, Spotify for my morning play list, Biblegateway for my daily reading and, Headspace.com for a 10 minute meditation- that's it. I leave my phone on "do not disturb" until I get to work. I also have all my notifications off (that one thing alone made a huge difference!)

5. Exercise and Stretch
Your body and mind have been booted down all night. Wake up your body by taking a few minutes to stretch whild diffusing your favorite essential oil blend. I have peppermint and wild orange ready to go - in my bathroom and a couple good stretch routines. Morning exercise can increase energy and overall productivity throughout the day not to mention starting your day with movement can keep your stress level down through the day. 

6 Start your diffuser
Prep your diffuser the night before with a few drops of Citrus Bliss, doTERRA Motivate or Elevation - any combination of citrus oils and mints are great for starting the day - waking up! If using the diffuser in the morning is not going to happen, put a couple drops in your hands and deeply inhale, rub on the back of your neck - allow the aroma to energize and uplift your mood for a new day! 

7. Make your bed. 

If you want to change the world, start off by making your bed.

On May 17, 2014, Admiral William H. McRaven addressed the graduating class of the University of Texas at Austin on their Commencement day. Taking inspiration from the university's slogan, "What starts here changes the world," he shared the ten principles he learned during Navy Seal training that helped him overcome challenges not only in his training and long Naval career, but also throughout his life; and he explained how anyone can use these basic lessons to change themselves-and the world-for the better.... start by making your bed!

Start your day by accomplishing at least one goal: make your bed. This one action will provide you with the adequate motivation to continue achieving your goals throuhout the day. And make it a little less tempting to crawl back in! If the day doesn't go as planned, at least you come home to a made bed and a sense of order and accomplishment. Some days, it's the little things that make all the difference! ​

Then, GO OUT AND MAKE THE WORLD A BETTER PLACE BECAUSE YOU ARE THERE - WE NEED YOU, at your best!