Does sleep elude you?

Does sleep elude you?

 Feeling exhausted or “running on stress hormones” all day?

Top Tips for Better Sleep 

Have you said “bye bye” to sleeping through the night?

 

Are you feeling exhausted or “running on stress hormones” all day?

 

Do not fear, I have some great tips for you!

 

The science of sleep is fascinating, complicated and growing

 

Sleep is this daily thing that we all do and yet we’re just beginning to understand all of the ways it helps us and all of the factors that can affect it.

 

Lack of sleep affects just about everything in your body and mind.  People who get less sleep tend to be at higher risk for so many health issues like diabetes, heart disease, and certain types of cancer; not to mention effects like slower metabolism, weight gain, hormone imbalance, and inflammation.  And don’t forget the impact lack of sleep can have on moods, memory and decision-making skills.

 

Do you know that lack of sleep may even negate the health benefits of your exercise program? (Gasp!)

 

OMG – What aspect of health does sleep not affect???

 

Knowing this it’s easy to see the three main purposes of sleep:

  • To restore our body and mind. Our bodies repair, grow and even “detoxify” our brains while we sleep.
  • To improve our brain’s ability to learn and remember things, technically known as “synaptic plasticity”.
  • To conserve some energy so we’re not just actively “out and about” 24-hours a day, every day.

 

Do you know how much sleep adults need?  It’s less than your growing kids need but you may be surprised that it’s recommended that all adults get 7 – 9 hours a night.  SO they say!

 

Try not to skimp!

 

(Don’t worry, I have you covered with a bunch of actionable tips below.) As a Human Design Analyst I’m including tips on each Type, so you can get the best out of your energy throughout the day

 

Tips for better sleep

 

  • The biggest tip is definitely to try to get yourself into a consistent sleep schedule. Make it a priority and you’re more likely to achieve it.  This means turning off your lights 8 hours before your alarm goes off.  7 Days. A. Week.  I know weekends can easily throw this off but by making sleep a priority for a few weeks your body and mind will adjust and thank you for it.

 

  • Balance your blood sugar throughout the day. You know, eat less refined and processed foods and more whole foods (full of blood-sugar-balancing fibre).  Choose the whole orange instead of the juice.  Make sure you’re getting some protein every time you eat.

 

  • During the day get some sunshine and exercise., this is especially important if you are a “GENERATOR” type in Human Design – you really do need to burn off some of that sacral energy and it will help you wind down more easily in the evening.

 

  • Stop caffeine and added sugar intake after 12pm. Whole foods like fruits and veggies are fine, Both caffeine and added sugar can keep your mind a bit more active than you want it to be come evening.

 

  • Have a relaxing bedtime routine. that starts 1 hour before your “lights out” time (that is 8 – 10 hours before your alarm is set to go off). This is particularly beneficial for Manifestors, Projectors and Reflectors. This would include dimming your artificial lights, screens off and perhaps reading an actual real book or having a bath.

 

So how many of these tips can you start implementing today?

Healthy sleep Habits for the “Manifestor”‘Type in Human Design

 

10%  of the population are classed as Manifestors in Human Design. Manifestors are the pure doers of the world and the only type who are here to initiate action and impact others. By honouring their design of working in bursts and rest cycles they preserve their energy. They do not have sustainable energy to burn like the generator types as they do not have a defined sacral. Their strategy to ensure restful sleep is to lay down BEFORE they are tired and if possible sleep at least twice weekly on their own. They need this alone time to renew their precious energy. Try this technique for a couple of weeks and note your energy levels sleeping on your own vs. sleeping with your partner.

 

Healthy Sleep Habits for the “Generator ‘Type in Human Design

67% of the population are classed as Generators (includes Manifesting Generators) in Human Design. Generators are the “worker bees” and are designed to work hard everyday but must find the right work, work that they love. Working your fingers to the bone for a job you hate drains your life force energy and sacral power. Generators are blessed with sustainable energy and are designed to wear themselves out about before sleeping.  If you find yourself waking up in the middle of the night or have difficulty sleeping, try increasing your exercising throughout the day so you burn up your excess energy. You will find sleep comes easier.

 

Healthy Sleep Habits for the Projector Type in Human Design

20% of the population are classed as Projectors in Human Design. Projectors are natural coaches and guides and are waiting for the rest of the world to recognize and invite them to guide us. They are classed as non-energy types as they do not have a defined Sacral like the Generator and have no motor to the throat like the manifestor so are prone to burning out quickly if they are not using their Strategy and Authority correctly. As such they need to take mini-breaks throughout their day to re-charge and at bedtime they should lay down and relax up to an hour before they would like to go to sleep. This will give their bodies a chance to unwind from the built up energy they have received throughout their day which must be released if they are to get a peaceful and restful night’s sleep. Top Tip experiment.  if you are sleeping with a Generator – try to sleep one night on your own without your partner – notice how you feel to be out of the “buzzing” energy of the Generator.

 

Healthy Sleep Habits for the Reflector Type in Human Design

 

The rarest Type in Human Design with just 1% classed as Reflectors. They have an open Sacral Centre so just like the Projectors and Manifestors they too, do not have sustainable energy to keep on all day.  If possible, lay down or relax at least an hour before retiring to your bed. Remember also not to wait until you are totally exhausted as you need that downtime to release energies that do not belong to you and you have picked up throughout your day.

 

References:

 

http://www.precisionnutrition.com/hacking-sleep

 

ConnectHer Podcast Interview

We are living in turbulent times. We are not only going through a once-in-a-hundred year Pandemic but we are also on the countdown to a new global shift in how we live, work and educate ourselves.

30 Minute Interview with Lee Cummins of ConnectHer and Amanda O’Keeffe, BG5 Business Consultant as she talks about 3 things we can actually rely on to help us through the chaos.

Amanda believes with a passion that success comes when we truly know ourselves.

Special Offer         https://amandaokeeffe.com/special-connect-her/

SPECIAL OFFER MENTIONED IN THE PODCAST – CLICK BELOW

Is Decision Fatigue Ruining Your Life?

Is Decision Fatigue Ruining Your Life?

Making Good Decisions is a skill we must master.

The quality of your decisions influences the quality of your career, health, relationships, and overall success. Poor decisions lead to personal challenges. These challenges include financial issues, work and school difficulties, health problems, and other personal and social issues.

Poor decisions lead to personal challenges.

Each decision you make has a biological cost. After making too many decisions, you’re more likely to argue with your partner, make unnecessary purchases, and eat junk food.

As your brain fatigues it searches for shortcuts. One of these shortcuts is to make decisions quickly and recklessly. After all, thinking takes energy. Right?

Did you know you actually have your own decision making strategy?  It is one hundred percent accurate once mastered and will not let you down.  This decision making strategy has been with you throughout your lifetime and you probably used it all the time as a child. In Human Design terms we call this your ‘Inner Authority’. It is your body’s intelligence and can be relied on 24/7 to be your most trusted guide. 

We hear a lot about intuition and your gut feeling these days don’t we? but Human Design gets specific and shows you where your Authority lies so you can experiment. Not everyone has a gut response like most people believe. According to our Human Design there are 7 Authorities based on the different Types.

Unfortunately, as we grow up and take on more and more conditioning, we start to move our decision making into our head and are just told to “figure it out”  Well that’s great when we want to analyse or research or help others with their decisions but not for us personally. Your mind can never be your Decision Making. Your Mind continually lies to you filtering events  based on what happened to you in the past. It can throw you off track with ideas of what it thinks you “should do. It puts up blinders preventing you from seeing opportunities right in front of you. That’s its job. It wants to keep you safe. But what is the cost of you giving the mind the authority for your life decisions if it is just playing the same old movie over and over?

 

When you know your Inner Authority, you can trust that you will always make correct decisions for yourself. You will always be in the right place at the right time with the right people. Your body is the life, your mind is the passenger in this life. Let it take a backseat when you make decisions. let the body decide. Get a trusted friend to ask you yes/no questions and practice feeling the response to Act or not. Do not use language when answering, let the body speak.  Leave the mind to do what it’s good at; pondering and sharing ideas and perspectives with others.

The consequences of poor decision-making can be severe.

 

How do you make decisions?  Comment below. To find out more about amandaokeeffe.com

 

 

 

10 Lessons Chess Can Show Us About Life

10 Lessons Chess Can Show Us About Life

In February this year, before COVID 19 hit our world, I was blessed to have a great weekend treat in Hobart with friends. In the hotel bar was a chess set.  So there’s 10 of us, watching 2 of us, attempt to play a game of chess and it got me thinking and Here are some invaluable lessons that can be learned from the game of chess.

  1. There’s always an opportunity if you look hard enough. No matter how bad your position looks on the chessboard,(life) there’s almost always a simple solution.

Take the time in your life to look for the best opportunities and take full advantage of them.

  1. Be willing to sacrifice for something better. The queen sacrifice in chess is a classic move. It seems counterintuitive that giving up your most valuable piece can sometimes be your smartest move.

What habit or limiting belief are you willing to give up in order to be successful in life?

  1. You have to focus your attention if you want to win. Chess requires a tremendous amount of mental energy and focus. You can’t win without it.

How focused are you in your life? Do you have goals? Goals are an excellent way to focus your attention on the things that matter.

  1. Sometimes, simplifying is the smartest move you can make. There are times in chess when it’s advantageous to trade pieces with your opponent to clear the clutter off the board and simplify the position.

Simplifying your life can be a powerful strategy to achieving greater levels of contentment and success. Clear out the old and allow new growth.

  1. The big picture matters. It’s easy to sweat the small stuff on the chessboard and lose sight of the overall strategy of the game.

Avoid silly conflicts at work. Focus on what’s best for your career instead.

Why argue about whose turn it is to unload the dishwasher? Do what’s best for your relationship.

  1. Failure can be the best teacher. The chess games you lose can teach you more than the games you win.

Failure is a great teacher in life, too. If you’re a 3/5 public profile you’ll understand what a great asset it is to enjoy all perceived failure as just feedback.

  1. You can always start a new game. Losing a game of chess doesn’t prevent you from playing again.

In life, failure isn’t final. You can always hit reset and try again, and again, and again. There can be no growth without failure – failure is just one more way of finding what doesn’t work so you can experiment and play and eventually find what does.

  1. It’s all about the decisions you make. The difference between playing poor, good, and world-class chess is the quality of the choices you make.

The quality of your decisions in life is just as important. Most of your challenges are due to a couple of poor decisions. When you know your unique Decision making strategy, life comes to you. You never have to chase anything, ever.

  1. It helps to have a plan. Great chess players create a plan based on the distribution of pieces on the board. Then, they execute that plan as well as possible.

Do you have a plan for your life? If not, how do you expect to experience a positive result? How do you know where you’re going if you have no plan?

  1. Sometimes you have to back up in order to gain ground. You can’t just move the pieces forward 100% of the time. There’s a time to back up and then make your move when the time is right. Using your unique Decision Making Strategy will ensure you’re always in the right place at the right time.

You can’t push forward in life 100% of the time. There’s a time and a place for retreat, consolidation, and then making progress again. Everything has a cycle, we are included in that, even though we believe we have to keep pushing to get everything NOW

There are many similarities between chess and life. Unless you’re playing a real pro, there’s always hope in chess. The game can turn on a single move by either player.

Likewise, when you know who you are and know how to make correct decisions you will always find yourself aligned to your correct life path. Have a plan for your life but stay flexible. Look for opportunities, and don’t be afraid to take a step back to make long-term progress.

Play some chess. It’s good for your brain and can enhance your strategy for dealing with life.

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