How to get on a Sleep Schedule

When I first started my fitness journey I remember getting overwhelmed with the idea of having to fit yet another thing into my day: a workout. I thought to myself, really we're going to throw this one more thing in my already busy day and my never-ending to-do list? I quickly learned that in order to be more productive I needed the energy and food was only going to give me so much. 

 How to get on a Sleep Schedule

How to get on a Sleep Schedule

Did you guys know that sleep is the most underused medicine? I shared my 5 simple tips on how to get a better night's sleep a few years which I still incorporate now, especially tip #3. As a health coach, I work with my clients to help create a schedule that works with their lives. One of the areas I help guide them through is their sleep. Since the amount of hours of sleep is based on individual needs I rarely push a certain number of hours one needs to stay in REM. Instead, I  encourage healthy sleep habits for a better quality of life. 

Here's a few tips on how to get on a sleep schedule: 

Make small gradual adjustments.

Changing your routine won't happen overnight. If your goal is to get into bed by 10PM, but you're currently sleeping at 1AM, try pushing up your bedtime by 15-30 minutes. Adjust every 3-4 days to give ease your body into this change especially if you've been a night owl for years. 

Use your bed for sleep and sexy time, only.

Sorry not sorry for the TMI! Use your bed for only sleep and sex to help strengthen your sleep habits. When your bed is used for other things like work, eating, watching TV, all the things you open yourself up to anxiety about the other activities you do in bed. Try to use your bed for what it was intended for: sleep...and sexy time.

Be Consistent.

Like every other habit, you're trying to create for yourself, consistency is key! Pick a wake up time and bedtime you feel confident about and stick to it, even on the weekends. We all love sleeping in on Saturdays and Sundays, but try not to sleep in for longer than 2 hours. This will help keep your internal clock on track and adjust to your new bedtime.

Create a wind-down routine.

A wind-down routine is basically the adult version of a bedtime routine. Spend the last hour of your night focusing on activities that are calming: meditation, reading, writing, or drawing. You can watch TV or scroll on the internet if you like, but for some people, this just creates stimulation in the brain that keeps your mind going. My nighttime routine typically includes making tea, my skincare routine, writing in my journal, and diffusing essential oils by Saje Wellness

 Sleep Well Kit by Saje Wellness

Sleep Well Kit by Saje Wellness

Skip the Snooze Button

If you're trying to create a new bedtime then this might be a challenge at first, but I believe its so important! In order to get your circadian clock on a healthy rhythm, you're going to want to get up once your alarm hits. The sleep you get after you hit snooze isn't high quality anyways. What I suggest is to create 3-4 different alarms spaced out by 5-10 minutes before the time you really want to wake up. For example, I like to be up by 5:30 AM. This means I'll set my first alarm at 5:00AM, 5:05AM, 5:10AM, 5:15AM, and then my final one at 5:30AM. To create even more of a barrier to hit that snooze button I've programmed my alarms on my Sonos in the bedroom which means I have to get up to shut it off. 

There are other tips such as: 

  • Reduce your daily intake of caffeine. 
  • Turn off the computer or other electronics an hour before your bedtime.
  • Don't go to bed on an empty stomach.
  • Invest in comfortable bedding. 
  • Exercise regularly

The direct connection between sleep and healthy inevitably helps to improve your quality of life. If you're struggling with getting on a sleep routine, don't give up. Remember that change takes time. You've got this!

Let me know if you try any of these. Comment below or message me on Instagram! I'd love to hear from you.

How to Talk To Teenage Girls About Beauty and Body Image

How to Talk To Teenage Girls About Beauty and Body Image

You are not thin enough. You’re too muscular. Your arms are not slim enough.  Your eyelashes are too short, your ankles too fat, your nose is crooked, your hair too curly, you’re too short..you’re simply not enough. It’s different for everyone — because our bodies are so different — but the message is the same: Something needs to be fixed, we are not enough.

Matcha Green Tea Protein Pancakes

Matcha Green Tea Protein Pancakes

I took a page out of the Mindful Morning practice and decided to make myself some matcha protein pancakes from leftover Trader Joe pancake mix from the batch of pancakes I made for little miss Olivia. I can't quite tell you the exact measurements so if you do end up making this, there's probably a little bit of trial and error involved. 

Instant Pot Steamed Artichokes w/Mandarin Garlic Aioli

Instant Pot Steamed Artichokes w/Mandarin Garlic Aioli

Artichokes are probably one of the most underestimated superfood powerhouses. Artichokes rank #1 in antioxidants, contain 4g of protein, and has a unique form of prebiotic called inulin. Inulin not only helps improves gut health by supporting the growth of healthy bacteria, but also decreases the body’s ability to create a certain type of fat. Great for anyone who’s looking to reduce their body fat.

JOURNAL WITH JO: May Bullet Journal Set Up

It's a brand new month and I can't believe how quickly the year is flying by. In a few short days, my eldest daughter turns 14. Don't worry I can't believe it either. It's a bit mindblowing that I made it this far, after all, I'm just winging this whole parenting thing. 

Anyways on to my bullet journal set up for this month. You can read about bullet journal and my favorite supplies here.

Monthly Log

I made my monthly logs a little more minimal and with a tad bit of design flare after discovering @mabujork's account and the format of his monthly logs. I loved how minimal they looked and they were just pleasing to the eye.

002-GOFITJO_maybujo.jpg

On that same monthly spread I've included another page with a monthly calendar and important dates for the month. This way I can see exactly what they are in a streamlined way. 

003-GOFITJO_maybujo.jpg

My Ideal Day 

One page that I set up in my bullet journal last month was my ideal schedule. One of the best things about being your own boss is the ability to create your own schedule and to do your work whenever you can. One of the challenges of being your own boss is also placing boundaries around work so you can feel productive in other areas in your life. Writing down my ideal day has been so helpful in allowing me to envision my day. It's still a work in progress, but each day is getting better.  

Weekly Spreads

I set my daily log up in things utilizing a format most refer to as a weekly spread. Weekly spreads are awesome because it helps me look at my week at a glance and dive right into the tasks. One other thing I love about weekly spreads is being able to look back at a week of tasks and events and know how much I've accomplished. 

GOFITJO_maybujo066.jpg

Things I'm still trying to find better approaches to

One area I'm struggling with is finding the best way to organize my brand collaborations and tasks. It's only been a year into blogging full time as a career. I'm still trying to find ways to organize a lot of the things that come through the pipeline in a way that makes sense to my brain. It has a been a bit of a challenge and if any of you have suggestions, please send them my way.

Here's what I've tried so far:

I've made a page that is divided up into different ideas/current projects/blog/potential partnerships. The hardest part of this setup, although, simple and minimal, was that once something was no longer potential and booked I needed to move them over. I found myself running out of room or having to cross tons of things out.

GOFITJO_maybujo073.jpg

For a few months, I created the same monthly log that I made for my project deadlines, which was so helpful to see visually, but not sure if it's serving its purpose yet for me in this area, yet. 

GOFITJO_maybujo074.jpg

Tools I've fallen in love with

Stencils from INKBYJENG have been a must for me when working on my bullet journal. She created this awesome stencil that I use to mark up the proper columns and rows in my A5 Leuchtturm 1917 notebook

I love this stencil that I've featured below which I've used to help me define my Key or legend that I refer to for tasks/appointments/notes. It's currently out of stock, but another option is this one here

GOFITJO_maybujo067.jpg
010-GOFITJO_maybujo.jpg

Hope you guys found this post helpful!  I always get tons of questions about my Bujo and I'd love to see yours if you decide to make one too!