#cuz i have it set to change every night through a set list of images that i update whenever i find a new image i like that's roughly

[front-facing-pokemon]

[stardust-arcade]

So. Did you find an opportunity Jack?

Hoping so today. Black Star should be doing his normal schedule working on his animatronic. So the hope is to enter. And pray that we can have some sort of conversation about the theater.

Jack o Moon walks behind a tent. Walking up to a metal fence. The ones you can't see through. Raising his hand to the gate, It immediately unlocks. Jack quietly moving into the room. Looking at the giant animatronic. Black Star beside it. Seeming to be fiddling with some sort of system underneath the animatronics jaw. Jack sneaks in carefully through the jaw and teeth. Blackstar not noticing until Jack squeezes through the teeth and speaks to him.

Well hello night sky~.

Wha!! Ow! Hmmm!!...

Dear, you all right? I didn't think I would make you jump out of your skin. Hehehhe.

I think you damn well knew.

Haha. Perhaps~. Construction going well I assume.

Yah. I was just making sure the hinge here is fitted all correct with the flame throwers.

Flamethrowers. I forgot we had those ordered. Mind telling me what they're for?

I feel like you would find more enjoyment when I can actually show you what they're for.

Ah. A mystery! Oh what a great delight. Always so intriguing. Even better when they're clever.

Hehe. Um. You know my brother is doing a mystery play today. It's more kid focused but it's fun.

Oh I'm sure any play built for kids is enjoyable. Very rarely are they not. Your brother has a lot of plays he does no?

Yah. He's got to play almost every three to four hours? I know some of the shorter ones can take 2 hours between. Depends on the play I guess.

Hehe. Time is always a fickle thing. What's your favorite things he does? Which plays you find enjoyable?

Oh um. It's sort of the ones I can list off. There's foxy run, cupcake fiasco, mostly cuz it's easy to set up. Camera light door, ruin rumble. Forest of beasts. Oh! Night of the nightmares.

I think I only know... One of them?

Which one?

Night of the nightmares. We have a small stage play here based off of it. We call it night of fright. Made to be extremely short with a couple of unique changes.

Let me guess. Those unique changes are character replacements?

It wouldn't be Fall festy enough! Although I do miss the classic story.

Well my brother does the classic play. Even if it is a bit rare. A lot on my list are rare. Except for cupcake fiasco. I think I only liked it that thing because it was simple to set up.

One stage I assume?

Easiest thing in history.

Well I would love to see you and your brother's shows. Unfortunately I don't go out that much. I have no kind of schedule to really, prepare the others for.

I can give you a schedule!

Could you?

Ahgh. Yah. I got it practically all memorized. Got to remember all his performances or else he gets upset. Luckily nowadays I just got to remember the afternoon ones. As long as they aren't voted out or a movie. That usually only happens when kids nights though. Sun has to take them over cuz some parents are irresponsible.

Pity that's such a stage has to be vanquished by projected images just for a bunch of kids. Perhaps they should make stage plays of the classic movies.

Hahah! I don't think I could watch Forest King as a play.

At least it would be more interesting~.

Haha... I can tell you the schedule. So you can set yourself up.

Oh what a charm! I'm very much would love to see one of your brother's performances! Might even be easier to do it when you go home. Just so I get there on time.

I-i Guess that would be easier. You have a car right?

I have my old Plymouth, yes.

You have that car!?

Haha! What? I'm a fan of the classics.

How has that thing not broken down!

Good care like any sort of car.

Whatever. Um. Let me give you the schedule. Just tell me this evening or tomorrow if you're interested in any.

I will be sure to do so.

Black Star then explains the schedule.

Yep... I'm going to make sure the lift system is working now. Hehe.

Haha! Yes. Toil away at your dream project. I should probably check with the others and warn Carney. He would be the hardest to convince the take over my shift.

Yah. Good luck with that. Guy is so friendly and yet soo...

Blunt?

Yah.

[top1course]

How To Sell Millions Without Ever Opening Your Mouth! Copywriting Secrets Simple 7-Step Formula Pt.2

So that’s step number to Credit your system offer now step number three this that would take a little bit, more thinking, this what I want you to do is to list, every single feature and benefit about your, so now you have to offer, now listen every single thing possibly, the people with Gad they would benefit from your, aquatica, now you might think when you make this list I can tell you, but most people most copywriters I think this is owners, ulysse would be over, cuz you are too close to, to your party, so you might think, let’s say you are selling a computer and you might think while this computer only has, five features, that’s not enough, you want every single possible, i guess since you’re closer to, to the product as well you might miss, you would miss you sell computers but you might forget that, This computer is fast, okay that’s not enough, write me a list every single feature, there’s a big difference between speech and benefit the most people get confused, yeah, so our future is, what it is, a benefit is what it does, okay send them all a drill or a drill that the feature is, you have what, the drill bit right and he’s he’s going to TriCity right but the benefit is intros a hoe, very quickly, you got to think about what is what’s the featured benefit, and I will give you a boner, the easiest way to to do this if you create a list of features first, a long list of features, and then you ask yourself the question, so what, so what, so, example, well this, this computer is very fast, he has got one, like a dyke or dike or Dyke or 707 computer so what, So that eats what, you could when you play, computer game, yeah it was so much faster, lights feature, long as the features and a long list of benefits you need to go through this, because we going to use these and turn it into, it could be benefits, driven statement could be bullet points it could be hotline, but if you met at 5 to work from is there a limited you won’t like, long, 100, please write think about all kinds of angles think about, any possible using customer that could benefit from in different ways, right, even as simple as a t-shirt, you would think a t-shirt, keeps you warm, you don’t keep you warm, well what else, i think something that you could just mentioned as well as, the angle, casually said it was something that we think about a lot is, for all of those features and benefits, You could Target.

Certain angle so if I’m a PC Gamer processor that’s one angle but if I want a, the backlit LED keyboard for my laptop at night because my parents are flipping out of us electricity, keyboard might be my future right so that’s two angles of two customer at you could have and sometimes what is important, one customer may not be in Wonderland costume, list all of them, by going through this exercise you already, have a deeper understanding of, your offer, cuz you thinking about, oh I thought, this is what I’m selling, turns out maybe I’m selling something else, i’m selling something more, i’ll give you another picture, once you find the benefit, the city of the future, give the benefit, i also teach a concept, call the benefit, behind, the benefit behind bed, so you going much deeper is what’s that one, Thing all that emotion, that I can, trigger, when they buy this, example, many years ago, are there was a marketer cortech Nicholas, he, was selling a stack of paper, do, display ads, and basically he was telling people these papers, it’s how people to incorporate account, wright & Company company, so he was selling these stack of paper, which 10 people think okusawa incorporate company so you think about, aAA benefit is Phil stack of papers to feature writing his documents document, the benefit, it’s, how to incorporate, tow company, by yourself, play some light, it worked okay but it didn’t work as well as his father, and finally, this concept of benefit behind a benefit, in us on Canada why you incorporate, it’s because, how to incorporate Bubble Ball, changing the headlight to a tax shelter, romantic sold millions and millions of dollars, you got to think about, What is it that you sell what are you actually selling cuz most you have no idea what they actually sell order., this is the day, right, they think that in this kind of business, i talked about this in the in the carpet in class write a few days ago, dad, if, you think, like the Domino’s Pizza, what business are they in what are they selling, that’s right no you think about that tagline that they have it, fresh, hot pizza delivered to your doors 30 mins or less are guaranteed right now, no that’s the first two words, fresh and hot, did not promise anything tastes good, they’re not promising that, they just promising fresh and hot so what are they selling the selling for Speed, best business to in, then the pieces of speed, step number 4 and that is right, attention-grabbing headline, now when it comes to headlines, I’m a very big proponent of writing multiple hairline, so you don’t just want to sit there and write one headline is okay I’m done, the more headlines you write the better, there so many headline formula, you have how to, you have, who else wants to, all you have discover, you have, the secrets of, there’s so many different kind, it’s right if you want no good headline if you want to learn how to write good headline one of the best, places that you might not think of, it’s when you go to grocery shopping, de cecco, all those, magazine, possible cosmopolitan, so many that National Enquirer, bose, autumn the best, headlines in the world, you checking out, you see this, magazine what they needed you to if they need to grab your attention, with like you can see that Men’s Health right, 17 C sex secrets that you don’t know like all this stuff, Now if you study some of these magazines this is fascinating thing.

Did I study them, you look at the history every year, it’s the same s***, they just recycle the headlines, compare the March issue to last year’s March issue, you can see the pattern, is the same stuff again and again because that’s what works, so that’s a very good place, 2, kid ideas with highlights, you wanted to be very compelling, very, benefit driven and depends on what you do today, sometimes use, just like a, power Punch weight set, death benefit, it depends on what, sometimes you use a huge discount if that’s what you’re selling why sometimes you would use, i’m credibility, wife is annoyed by certain celebrity right, play all depends on what I’ve got some headlines, i want to reach out to you so you can get an example got to ask, The guy, and just just a quick thing before City or even start if you if you if you are behind the camera, you could see these ads were written in 1990 to 1992, product, yoga teaching fuel Marshall, this was running in a bleeding Black Tail magazine, november 2 1992, secrets of speed hitting, secrets of speed dating, how to hit a man 11 times or more in one second or less, and explode into action before he can blink an eye, not that it, a pretty, powerful, headline if you are a martial arts guy, you want to improve your speed, like, okay. Here’s another one I’ll let Gabriel, if you’ve ever wished, you can live on a Caribbean Island, don’t let envious naysayers stop, with our help you can sing, successfully escaped, freezing winter, crime pollution oil prices in Mega, whether you’re looking for a retirement Haven, Vacation home land or business, please read on. Beautiful hair, it’s done a number of things I’m going to break it down for your little bit, if you can see, aldi ad, see how they, both the main thing right and you can see the image of the Caribbean island, but I love how this, if you think about what this cellophane now this is the benefit of benefit, they are not just selling some vacation home, cuz if you just out of vacation home, no they talking about, don’t let envious naysayers, stop you, you know those people, which Without You judgy right, and I talked about without help you can successfully, right X keep freezing windows, yeah I don’t know I don’t want that right, cry, pollution oil crisis, now you think about this is just, a little vacation home, but there is always emotional needs right, lost Boy, Looking for retirement Haven, vacation home land or business, doesn’t matter, and this is beautiful, this is very critical, please read on, the purpose of a headline is not too big to sell that purpose are Headliners to get people read the first paragraph, please read on, and this is a very powerful technique here…. The cliffhanger, daddy’s incomplete like when you see something… Sometimes you see my email subject line, … It’s like, what was out the doctor. I want to know, people, hate, incomplete thoughts yeah it’s like you know what you’re watching movie something you stop what’s going on, like you know when you watching movies on the LIE like that Jenny my wife comes in and she pause it, what the f*** I want to keep it going you want to know what happened right, all even a TV drama the love. They are always ended with a cliffhanger, To be continued right.

What the hell this is a very nice, peace in this world and soap, so we remember you need to write multiple headlines he wanted to be good, i’m sure this copywriter, he play play around with the word, freezing Winters quiet Blues emotional words, right climb pollution, oil crisis, and not just rest Mega stress, that’s a very powerful emotional words so how can use some of these emotional words, senior, coffee,

from WordPress https://top1course.com/how-to-sell-millions-without-ever-opening-your-mouth-copywriting-secrets-simple-7-step-formula-pt-2/

[omgnsfwisnsfw-blog]

NSFW #17: Make It Here

The East River at early morning. The city that never sleeps was just beginning to bustle, the late night partygoers and club kids heading to bed just as the everyday 9-to-5er gets up to wash and brush up for work. From Manhattan to here in the Bronx, the crisp, cold dawn is rising, splashing color over the wide flowing water. A morning jogger ran through the park, breath coming in foggy puffs, either unaware of or ignoring the two people on the fishing docks of Hunts Point Landing, bundled up in winter coats and matching orange and green scarves, large gold plated belts on their shoulders and their new GoPro mounted on a tripod aimed at them. This very spot was deeply significant to both of them… but nobody else needed to know that. John’s finger hesitated before turning on the live feed. He turned his head to Mike. “Your hand holding up?” His mind summoned the image of Mike hauling off on Lovecraft. Mike’s exhilaration wiping away the brief twinge of pain on their face on the moment of impact. The winter break had been therapeutic to say the least. His own afflictions: sometimes he could hear himself breathing before dozing off and also how his side pained him when he hit the ropes. Part and parcel of this business - he always knew that. “Right’s rain now. I think it’s about back to normal. Man, did you see it when they took the cast off? Looked like the hand of the fuckin’ Cryptkeeper.” They flexed their gloved fingers- beneath the layer of leather, their hand was all but fully rehabilitated, the atrophy countered by a lot of squeezing exercises. “How about you? Are you okay? I mean, last week was fun with all the viking shit we did at the lake, but… you haven’t really talked to me about, y’know. Fucking Saunders.” Mike huffed. “You had him dead to rights you know. Another second and I’m sure you coulda got another tap out of him after that. He didn’t deserve to beat you.” “But he did.” John shrugged. “Not going to dwell on it. Can’t change what happened. Dominic may have been disingenuous but it’s time to move forward.” His other hand gave a light squeeze to Mike’s forearm. His mind drifted to their brief meeting with the new charismatic general manager. “I liked the other guy. Good idea man. But Spartan is keen and wants change. He wants to move forward, too.” Mike leaned into the touch a bit, a slight, huffy sigh floating off in a puff of steam. “He’s interesting. I like his crazy-ass beard. Not’s much as yours though.” They furtively glanced around to see if they were alone. Once they confirmed this- the jogger had continued her path and was now quite a long way off- they rose up on their toes, giving the neatly trimmed scruff on his cheek a quick kiss. “I know I get stuck on stuff too much. I shouldn’t hold grudges like I do. I just want things to be… nrrrgh. We don’t have to win all the time but I just want things to be fair. You deserve fair. I deserve fair. But life’s not, is it?” John stared off into the water. “No, it’s not.” There was a moment of silence between the two. John turned his attention back to the camera. Why they were here in the first place. “Starting to realize that we can make do together. Maybe outside of this.” Finger right over the button. “Let’s get this done.” “New York City. Center of the universe. And, might I add, a pretty significant place for your Tag Champs.” Mike McGuire patted her belt’s gleaming faceplate with a gloved hand. “I mean, not only did the greatest night of our lives happen here, but as a lot of you know by now, I grew up here. I was born and raised here in the Bronx. My dad owns a gym here, my folks live just a few blocks away in the house I grew up in. Family’s an important thing. Your roots can help you get a bearing in this crazy fuckin’ world. The problem is… I think our opponents this week are puttin’ a little too much stock in the power of family ties.” John Bishop Church’s expression was pensive. He contemplated his partner’s words. By now, they led each other to and fro with each statement. Weaving their points in with ease. “Family. In the literal sense. They had everything going for them. Two opponents thrown together. Neither with an affinity for tag team wrestling. Neither with much success as of late. The Clifton Sisters - an established unit. They compliment each other. The stars seemed to be aligned for a perfect debut.” A poignant pause - as to allow reality to set in. “Ended up going bad.” He shook his head, as if disappointed at the result. “We can commiserate. Mike and I thought our breakout moment would be against The Trinity. Instead, we learned we had a long way to go.” Mike chuckled a bit, looking up and rubbing at her chin as if reminiscing. “Oh man, I remember that. Actually… I don’t really remember that very well at all. Took a nasty fuckin’ drop to the head and scrambled my recollection’a the whole night something awful. Anyway, lesson learned. And I’d say we took every lump and hard knock since then and used it to reconstruct ourselves into something strong enough to take what we knew was meant to be ours. And along the way? It didn’t just make us better competitors. It made us better friends. Better partners. Maybe even the best partners this company has- the proof is in the pudding and the pudding is right here on our shoulders.” Mike shrugged, giving the gold another quick pat for emphasis. “You ladies like to point out that you're family. That you got a 'blood bond' goin' on that'll make you unbeatable… heh, that was already disproven on Uprising. Let me tell you something, blood don't mean near as much as you two like to think it does. To elaborate, there's an old saying- 'blood is thicker than water'. Thing is, my partner here informed me that people keep misquoting that shit. The real saying went like... 'The blood of the covenant is thicker than the water of the womb'. That means that someone you love because you choose to? Someone you go through thick and thin with and wouldn't replace for nothin'? That goes a hell of a lot further than somebody you have a bond with just 'cuz of relations." John nodded. “And so our harshest critics will ask just why the Clifton Sisters are getting this chance? Mike and I are in agreeance with the new general manager. We are not here to sit on ceremony and wait for challengers to be decided for us through any more tournaments or hoops to jump through. It doesn’t matter who you are, what you have or haven’t done, you will get the opportunity to take these from us. Doesn’t mean we won’t have anything to say about you. Take last week for example.” Mike sighed, shaking her head. “What a fucking disappointment that was. We made it crystal what we wanted. What we expected. And we barely got anything out of it! It’s like the Volsung Death Squad wasn’t even trying and that more than anything else pisses me the fuck off. I can’t speak for Church here but I would be all too happy to lose these belts if it was a good hard fight and our opponents really deserved to win.” “But we watched you two in your debut. Saw your piece. We saw the hunger. We saw the tenacity. Aimee made a bold statement. Future tag team champions.” Mike and John looked at each other briefly before he continued. “Maybe the future is now. That’s what this opportunity is about. This isn’t the Moors Murders’ division anymore. We aren’t letting these collect dust. These right here are what matters. This isn’t Rob Garcia’s division anymore. These are no longer props in someone’s delusions of grandeur. Since last fall, we have taken on every challenger that has stepped before us and showed them why we are the premier tag team in this company.” “This is Not the Sisters’ or the Family’s World. It’s ours. And it’ll take more than blood bonds and setting shit on fucking fire to knock us off the top of it. If you can’t do it? We open our gates to the next one. And the next. One line, no waiting. The infinite open challenge for the Tag Team Championships starts with you. And maybe ends, who knows? You’re a pair of hungry-ass girls, but we got Fenris’ own appetite.” Mike cracked a wolfish grin, her eyes glinting with emerald fire. “The size of the bonus don’t mean shit. The amount of blood and sweat put in's what counts. We take personal exception at being called bottom of the barrel champions by a scumfuck like Dominic Saunders, and we are going to prove him wrong by making these belts thebelts to win in this company.” “Mike and I pay particular attention to the rumor mills and we see that he can add hypocrite to his long list of character flaws. That doesn’t mean we are looking past these sisters. They are determined to make an impact and the humiliation suffered caused by losing to two opponents that just managed to pull up on their very own tailspins. We know that they won’t let that defeat define their existence - and at the end of this month, after they have had their chance, they won’t let the next one either.” John stepped forward. Mike stepped to join him. “Come at us with everything you fuckin’ got. Cuz we’re not pulling a single punch. Not here, not now, not ever. But I’m sure you gals’ll be fine. After all, if you can make it here? You can make it anywhere.” The camera was picked up, the shot pulling away from the champions and focusing on the skyline across the river, lit by the full morning sun, before it faded to black.

[luxrealestateinv]

Creating A Bedtime Routine

Yassss bedtime routines *rubs hands in glee*

The bedtime routine is one of the first things I chat about with my people. Want to see massive improvements in your sleep? Gain energy throughout the day? Burn fat? Take over the world?

Splendid! Today we’re going to help you create a personalized evening routine that may just become your favorite part of the day.

First let’s play the “Rate My Sleep” Game!

Answer the following questions as honestly as possible…

Rate the quality of your sleep, with 1 being “shitttay” and 10 being “the sleep of the dead I get on a beach vacation.”

How many hours on average do you sleep per night?

How many hours of sleep, on average, do you get before midnight?

Do you have a consistent time each night that you get into bed?

Describe your sleep…do you dream, sleep like the dead, or wake up sporadically?

Do you have a regular meditation, prayer, breathing or stillness practice?

How do you feel first thing in the morning?

Briefly describe your energy levels throughout the day including…

6-9am

9-12pm

12-3p

3-6p

6-9p

Yes, try to think about all of them, or at least the highlights. You may notice a trend which can help pinpoint an energy or nutrition-related trigger.

What is the temperature in your bedroom?

Describe the 60 minutes leading up to when you climb into bed. What is your environment like, what do you do?

How’d that go? The information you gather through that assessment can give you a ton of insight into optimizing your sleep. If you were surprised by any of the questions or if there were some frequent “no’s” that’s GREAT! We’ve got something to work on!

So, why a bedtime routine?

Have you ever strolled into the gym, sidled up to a loaded barbell or dumbbell cold turkey and tried to throw it overhead?

Chances are most of us recoiled at the thought (and if you didn’t, errr that probably won’t last long lol). Cuz, ya know, we’re human and even if our warmups aren’t perfect we at least do a little stretching or warmup before we start throwing our bodies around.

So why don’t we apply that same mentality to our sleep? We run a million miles an hour during the day, get home, eat, take care of chores, plunk in front of a lightbox flashing a gazillion images straight into our brain – and then tell ourselves we have insomnia or sleep issues because we can’t fall asleep right away.

Hmmmm….

“Most people need a good hour of winding down time before they’re just physically and mentally ready to go bed,” Dr. Philip Gehrman, assistant professor of psychiatry at the University of Pennsylvania’s Perelman School of Medicine. Chronically bad sleep screws with our hormones, decreases longevity, reduces our ability to fight illness and disease, reduces mental acuity and increases body fat…blerg. Let’s noooot.

Despite what many may think, it’s highly unlikely that your body needs less than seven hours of sleep to thrive, says Rami Khayat, MD, a physician in the division of pulmonary, critical care and sleep medicine at The Ohio State University Wexner Medical Center in Columbus, Ohio. Ok, so now that we’re on the same page, let’s create your routine!

Step 1: The Essentials

Consistency is KEYYYYYYY – It’s all about telling our bodies and minds it’s time for sleep so the necessary processes can get going. Unfortunately, our bodies don’t know the difference between a Monday and a Friday…so, if you’re serious about upgrading your sleep, think about pushing social and fun things to the daytime for awhile.

Write out your routine ��� Start by including some easy elements like turning down lights, turning off tv’s etc. Try including a couple calming activities such as light stretching or breathing. I’m going to list some ideas in the next section.

Pick a start time – Pick a time to begin your routine every night and stick with it. This should be at least 30min, ideally 60min, before you plan on climbing into bed for sleep, but BE REALISTIC. If you’re currently binging tv for 3 hours until 12pm, don’t expect to be tired at 9pm for a while.

BE PATIENT – Manage your expectations. It is unlikely you will notice some massive difference after doing this once or even a few times. Our bodies are incredible at adaption but they’ve adapted to operating at different times, releasing hormones at certain times for awhile and those processes require time and consistency to change. Stick with it – I PROMISE it gets better.

Step 2: Pick some activities

Popping on your blue blocker glasses

Dimming lights around the house

Easy tidying, a few dishes or clothes etc

Brewing tea – I love Nighty Night with Valerian and Chamomile with Lavender

Laying out clothes for the next day

Prepping breakfast and/or lunch for the next day

Quick shower – warm or cold (my favorite is cold as it helps lower my body temperature and ease me into sleep – particularly in this hellish heat)

Journaling – reflect on what you’re grateful for or your wins of the day

Brain dumping – especially if you tend to have anxiety or racing thoughts in the evening; keep it next to your bed to purge last minute to-do’s or stresses

Gentle stretching – pick 2-3 positions or stretches and hold them for 5-10 DEEP breaths, keep it simple

Reading – keep it light

Step 3: Consider some other helpful tips (down the rabbit hole we go)

Eliminate all ambient or technological lights from your bedroom

Get your phone and all electronics out of the bedroom – I’m super cereal on this, it’s an absolute game changer not just for sleep but for your life and mentality

Download f.lux on all electronics if you are a “take your work home with you” kid

Keep the room cool and DARK

Clear/organize your room – as little clutter as possible

Get sunshine on your skin first thing in the am – combined with a little walk will help reset your circadian rhythm and help you sleep better the upcoming night

Fav Products (yay, we like buying things!)

Swanwick Blue Blocker glasses – affectionately dubbed “birth control” glasses by some

Himalyan salt lamp – I love having this lamp in my room and walking in to a relaxed atmosphere

Air purifier such as Levoit – I discovered what it was like to wake up with a completely clear sinus and nose when I put one of these in my room. Deeper sleep and less inhalation of crap will ensue.

Essential oils/diffuser – Bishhhh, don’t even get on me about my lavender. No, I’m not selling or buying. If you want super high quality without the membership check out Snow Lotus.

Phillips Sunrise Simulating Clock – This was wonderful when I needed to get up at a certain time (holla to that internal alarm clock that goes off at 7:47 these days #JackReacher anyone?). It sets to a gradually building light and/or sounds that will start your day off WAY better than those cortisol-inducing phone alarms. And those phones are getting out of the room anyway right??

Lectrofan Sleep Sound Machine – My Levoit Air Purifier is the perfect sleep sound machine but this is great for travel or if you have a more silent air purifier.

Alright gang, I hope you got a nugget or two from this week’s topic. I love digging into habits and routines like this because of the domino-effect they can have on the other hours of our day. Look for the low hanging fruit in your life – what is ONE habit that you can implement that would have a trickle-down impact on your health and wellbeing?

The post Creating A Bedtime Routine appeared first on BFrank Coaching.

source https://bfrankcoaching.com/bedtime-routine/

[luxrealestateinvestorswaukeganil]

Creating A Bedtime Routine

Yassss bedtime routines *rubs hands in glee*

The bedtime routine is one of the first things I chat about with my people. Want to see massive improvements in your sleep? Gain energy throughout the day? Burn fat? Take over the world?

Splendid! Today we’re going to help you create a personalized evening routine that may just become your favorite part of the day.

First let’s play the “Rate My Sleep” Game!

Answer the following questions as honestly as possible…

Rate the quality of your sleep, with 1 being “shitttay” and 10 being “the sleep of the dead I get on a beach vacation.”

How many hours on average do you sleep per night?

How many hours of sleep, on average, do you get before midnight?

Do you have a consistent time each night that you get into bed?

Describe your sleep…do you dream, sleep like the dead, or wake up sporadically?

Do you have a regular meditation, prayer, breathing or stillness practice?

How do you feel first thing in the morning?

Briefly describe your energy levels throughout the day including…

6-9am

9-12pm

12-3p

3-6p

6-9p

Yes, try to think about all of them, or at least the highlights. You may notice a trend which can help pinpoint an energy or nutrition-related trigger.

What is the temperature in your bedroom?

Describe the 60 minutes leading up to when you climb into bed. What is your environment like, what do you do?

How’d that go? The information you gather through that assessment can give you a ton of insight into optimizing your sleep. If you were surprised by any of the questions or if there were some frequent “no’s” that’s GREAT! We’ve got something to work on!

So, why a bedtime routine?

Have you ever strolled into the gym, sidled up to a loaded barbell or dumbbell cold turkey and tried to throw it overhead?

Chances are most of us recoiled at the thought (and if you didn’t, errr that probably won’t last long lol). Cuz, ya know, we’re human and even if our warmups aren’t perfect we at least do a little stretching or warmup before we start throwing our bodies around.

So why don’t we apply that same mentality to our sleep? We run a million miles an hour during the day, get home, eat, take care of chores, plunk in front of a lightbox flashing a gazillion images straight into our brain – and then tell ourselves we have insomnia or sleep issues because we can’t fall asleep right away.

Hmmmm….

“Most people need a good hour of winding down time before they’re just physically and mentally ready to go bed,” Dr. Philip Gehrman, assistant professor of psychiatry at the University of Pennsylvania’s Perelman School of Medicine. Chronically bad sleep screws with our hormones, decreases longevity, reduces our ability to fight illness and disease, reduces mental acuity and increases body fat…blerg. Let’s noooot.

Despite what many may think, it’s highly unlikely that your body needs less than seven hours of sleep to thrive, says Rami Khayat, MD, a physician in the division of pulmonary, critical care and sleep medicine at The Ohio State University Wexner Medical Center in Columbus, Ohio. Ok, so now that we’re on the same page, let’s create your routine!

Step 1: The Essentials

Consistency is KEYYYYYYY – It’s all about telling our bodies and minds it’s time for sleep so the necessary processes can get going. Unfortunately, our bodies don’t know the difference between a Monday and a Friday…so, if you’re serious about upgrading your sleep, think about pushing social and fun things to the daytime for awhile.

Write out your routine – Start by including some easy elements like turning down lights, turning off tv’s etc. Try including a couple calming activities such as light stretching or breathing. I’m going to list some ideas in the next section.

Pick a start time – Pick a time to begin your routine every night and stick with it. This should be at least 30min, ideally 60min, before you plan on climbing into bed for sleep, but BE REALISTIC. If you’re currently binging tv for 3 hours until 12pm, don’t expect to be tired at 9pm for a while.

BE PATIENT – Manage your expectations. It is unlikely you will notice some massive difference after doing this once or even a few times. Our bodies are incredible at adaption but they’ve adapted to operating at different times, releasing hormones at certain times for awhile and those processes require time and consistency to change. Stick with it – I PROMISE it gets better.

Step 2: Pick some activities

Popping on your blue blocker glasses

Dimming lights around the house

Easy tidying, a few dishes or clothes etc

Brewing tea – I love Nighty Night with Valerian and Chamomile with Lavender

Laying out clothes for the next day

Prepping breakfast and/or lunch for the next day

Quick shower – warm or cold (my favorite is cold as it helps lower my body temperature and ease me into sleep – particularly in this hellish heat)

Journaling – reflect on what you’re grateful for or your wins of the day

Brain dumping – especially if you tend to have anxiety or racing thoughts in the evening; keep it next to your bed to purge last minute to-do’s or stresses

Gentle stretching – pick 2-3 positions or stretches and hold them for 5-10 DEEP breaths, keep it simple

Reading – keep it light

Step 3: Consider some other helpful tips (down the rabbit hole we go)

Eliminate all ambient or technological lights from your bedroom

Get your phone and all electronics out of the bedroom – I’m super cereal on this, it’s an absolute game changer not just for sleep but for your life and mentality

Download f.lux on all electronics if you are a “take your work home with you” kid

Keep the room cool and DARK

Clear/organize your room – as little clutter as possible

Get sunshine on your skin first thing in the am – combined with a little walk will help reset your circadian rhythm and help you sleep better the upcoming night

Fav Products (yay, we like buying things!)

Swanwick Blue Blocker glasses – affectionately dubbed “birth control” glasses by some

Himalyan salt lamp – I love having this lamp in my room and walking in to a relaxed atmosphere

Air purifier such as Levoit – I discovered what it was like to wake up with a completely clear sinus and nose when I put one of these in my room. Deeper sleep and less inhalation of crap will ensue.

Essential oils/diffuser – Bishhhh, don’t even get on me about my lavender. No, I’m not selling or buying. If you want super high quality without the membership check out Snow Lotus.

Phillips Sunrise Simulating Clock – This was wonderful when I needed to get up at a certain time (holla to that internal alarm clock that goes off at 7:47 these days #JackReacher anyone?). It sets to a gradually building light and/or sounds that will start your day off WAY better than those cortisol-inducing phone alarms. And those phones are getting out of the room anyway right??

Lectrofan Sleep Sound Machine – My Levoit Air Purifier is the perfect sleep sound machine but this is great for travel or if you have a more silent air purifier.

Alright gang, I hope you got a nugget or two from this week’s topic. I love digging into habits and routines like this because of the domino-effect they can have on the other hours of our day. Look for the low hanging fruit in your life – what is ONE habit that you can implement that would have a trickle-down impact on your health and wellbeing?

The post Creating A Bedtime Routine appeared first on BFrank Coaching.

source https://bfrankcoaching.com/bedtime-routine/

[luxrealestateinvestorslakevillai]

Creating A Bedtime Routine

Yassss bedtime routines *rubs hands in glee*

The bedtime routine is one of the first things I chat about with my people. Want to see massive improvements in your sleep? Gain energy throughout the day? Burn fat? Take over the world?

Splendid! Today we’re going to help you create a personalized evening routine that may just become your favorite part of the day.

First let’s play the “Rate My Sleep” Game!

Answer the following questions as honestly as possible…

Rate the quality of your sleep, with 1 being “shitttay” and 10 being “the sleep of the dead I get on a beach vacation.”

How many hours on average do you sleep per night?

How many hours of sleep, on average, do you get before midnight?

Do you have a consistent time each night that you get into bed?

Describe your sleep…do you dream, sleep like the dead, or wake up sporadically?

Do you have a regular meditation, prayer, breathing or stillness practice?

How do you feel first thing in the morning?

Briefly describe your energy levels throughout the day including…

6-9am

9-12pm

12-3p

3-6p

6-9p

Yes, try to think about all of them, or at least the highlights. You may notice a trend which can help pinpoint an energy or nutrition-related trigger.

What is the temperature in your bedroom?

Describe the 60 minutes leading up to when you climb into bed. What is your environment like, what do you do?

How’d that go? The information you gather through that assessment can give you a ton of insight into optimizing your sleep. If you were surprised by any of the questions or if there were some frequent “no’s” that’s GREAT! We’ve got something to work on!

So, why a bedtime routine?

Have you ever strolled into the gym, sidled up to a loaded barbell or dumbbell cold turkey and tried to throw it overhead?

Chances are most of us recoiled at the thought (and if you didn’t, errr that probably won’t last long lol). Cuz, ya know, we’re human and even if our warmups aren’t perfect we at least do a little stretching or warmup before we start throwing our bodies around.

So why don’t we apply that same mentality to our sleep? We run a million miles an hour during the day, get home, eat, take care of chores, plunk in front of a lightbox flashing a gazillion images straight into our brain – and then tell ourselves we have insomnia or sleep issues because we can’t fall asleep right away.

Hmmmm….

“Most people need a good hour of winding down time before they’re just physically and mentally ready to go bed,” Dr. Philip Gehrman, assistant professor of psychiatry at the University of Pennsylvania’s Perelman School of Medicine. Chronically bad sleep screws with our hormones, decreases longevity, reduces our ability to fight illness and disease, reduces mental acuity and increases body fat…blerg. Let’s noooot.

Despite what many may think, it’s highly unlikely that your body needs less than seven hours of sleep to thrive, says Rami Khayat, MD, a physician in the division of pulmonary, critical care and sleep medicine at The Ohio State University Wexner Medical Center in Columbus, Ohio. Ok, so now that we’re on the same page, let’s create your routine!

Step 1: The Essentials

Consistency is KEYYYYYYY – It’s all about telling our bodies and minds it’s time for sleep so the necessary processes can get going. Unfortunately, our bodies don’t know the difference between a Monday and a Friday…so, if you’re serious about upgrading your sleep, think about pushing social and fun things to the daytime for awhile.

Write out your routine – Start by including some easy elements like turning down lights, turning off tv’s etc. Try including a couple calming activities such as light stretching or breathing. I’m going to list some ideas in the next section.

Pick a start time – Pick a time to begin your routine every night and stick with it. This should be at least 30min, ideally 60min, before you plan on climbing into bed for sleep, but BE REALISTIC. If you’re currently binging tv for 3 hours until 12pm, don’t expect to be tired at 9pm for a while.

BE PATIENT – Manage your expectations. It is unlikely you will notice some massive difference after doing this once or even a few times. Our bodies are incredible at adaption but they’ve adapted to operating at different times, releasing hormones at certain times for awhile and those processes require time and consistency to change. Stick with it – I PROMISE it gets better.

Step 2: Pick some activities

Popping on your blue blocker glasses

Dimming lights around the house

Easy tidying, a few dishes or clothes etc

Brewing tea – I love Nighty Night with Valerian and Chamomile with Lavender

Laying out clothes for the next day

Prepping breakfast and/or lunch for the next day

Quick shower – warm or cold (my favorite is cold as it helps lower my body temperature and ease me into sleep – particularly in this hellish heat)

Journaling – reflect on what you’re grateful for or your wins of the day

Brain dumping – especially if you tend to have anxiety or racing thoughts in the evening; keep it next to your bed to purge last minute to-do’s or stresses

Gentle stretching – pick 2-3 positions or stretches and hold them for 5-10 DEEP breaths, keep it simple

Reading – keep it light

Step 3: Consider some other helpful tips (down the rabbit hole we go)

Eliminate all ambient or technological lights from your bedroom

Get your phone and all electronics out of the bedroom – I’m super cereal on this, it’s an absolute game changer not just for sleep but for your life and mentality

Download f.lux on all electronics if you are a “take your work home with you” kid

Keep the room cool and DARK

Clear/organize your room – as little clutter as possible

Get sunshine on your skin first thing in the am – combined with a little walk will help reset your circadian rhythm and help you sleep better the upcoming night

Fav Products (yay, we like buying things!)

Swanwick Blue Blocker glasses – affectionately dubbed “birth control” glasses by some

Himalyan salt lamp – I love having this lamp in my room and walking in to a relaxed atmosphere

Air purifier such as Levoit – I discovered what it was like to wake up with a completely clear sinus and nose when I put one of these in my room. Deeper sleep and less inhalation of crap will ensue.

Essential oils/diffuser – Bishhhh, don’t even get on me about my lavender. No, I’m not selling or buying. If you want super high quality without the membership check out Snow Lotus.

Phillips Sunrise Simulating Clock – This was wonderful when I needed to get up at a certain time (holla to that internal alarm clock that goes off at 7:47 these days #JackReacher anyone?). It sets to a gradually building light and/or sounds that will start your day off WAY better than those cortisol-inducing phone alarms. And those phones are getting out of the room anyway right??

Lectrofan Sleep Sound Machine – My Levoit Air Purifier is the perfect sleep sound machine but this is great for travel or if you have a more silent air purifier.

Alright gang, I hope you got a nugget or two from this week’s topic. I love digging into habits and routines like this because of the domino-effect they can have on the other hours of our day. Look for the low hanging fruit in your life – what is ONE habit that you can implement that would have a trickle-down impact on your health and wellbeing?

The post Creating A Bedtime Routine appeared first on BFrank Coaching.

from BFrank Coaching https://bfrankcoaching.com/bedtime-routine/

[luxrealestateinvestorsanitoch]

Creating A Bedtime Routine

Yassss bedtime routines *rubs hands in glee*

The bedtime routine is one of the first things I chat about with my people. Want to see massive improvements in your sleep? Gain energy throughout the day? Burn fat? Take over the world?

Splendid! Today we’re going to help you create a personalized evening routine that may just become your favorite part of the day.

First let’s play the “Rate My Sleep” Game!

Answer the following questions as honestly as possible…

Rate the quality of your sleep, with 1 being “shitttay” and 10 being “the sleep of the dead I get on a beach vacation.”

How many hours on average do you sleep per night?

How many hours of sleep, on average, do you get before midnight?

Do you have a consistent time each night that you get into bed?

Describe your sleep…do you dream, sleep like the dead, or wake up sporadically?

Do you have a regular meditation, prayer, breathing or stillness practice?

How do you feel first thing in the morning?

Briefly describe your energy levels throughout the day including…

6-9am

9-12pm

12-3p

3-6p

6-9p

Yes, try to think about all of them, or at least the highlights. You may notice a trend which can help pinpoint an energy or nutrition-related trigger.

What is the temperature in your bedroom?

Describe the 60 minutes leading up to when you climb into bed. What is your environment like, what do you do?

How’d that go? The information you gather through that assessment can give you a ton of insight into optimizing your sleep. If you were surprised by any of the questions or if there were some frequent “no’s” that’s GREAT! We’ve got something to work on!

So, why a bedtime routine?

Have you ever strolled into the gym, sidled up to a loaded barbell or dumbbell cold turkey and tried to throw it overhead?

Chances are most of us recoiled at the thought (and if you didn’t, errr that probably won’t last long lol). Cuz, ya know, we’re human and even if our warmups aren’t perfect we at least do a little stretching or warmup before we start throwing our bodies around.

So why don’t we apply that same mentality to our sleep? We run a million miles an hour during the day, get home, eat, take care of chores, plunk in front of a lightbox flashing a gazillion images straight into our brain – and then tell ourselves we have insomnia or sleep issues because we can’t fall asleep right away.

Hmmmm….

“Most people need a good hour of winding down time before they’re just physically and mentally ready to go bed,” Dr. Philip Gehrman, assistant professor of psychiatry at the University of Pennsylvania’s Perelman School of Medicine. Chronically bad sleep screws with our hormones, decreases longevity, reduces our ability to fight illness and disease, reduces mental acuity and increases body fat…blerg. Let’s noooot.

Despite what many may think, it’s highly unlikely that your body needs less than seven hours of sleep to thrive, says Rami Khayat, MD, a physician in the division of pulmonary, critical care and sleep medicine at The Ohio State University Wexner Medical Center in Columbus, Ohio. Ok, so now that we’re on the same page, let’s create your routine!

Step 1: The Essentials

Consistency is KEYYYYYYY – It’s all about telling our bodies and minds it’s time for sleep so the necessary processes can get going. Unfortunately, our bodies don’t know the difference between a Monday and a Friday…so, if you’re serious about upgrading your sleep, think about pushing social and fun things to the daytime for awhile.

Write out your routine – Start by including some easy elements like turning down lights, turning off tv’s etc. Try including a couple calming activities such as light stretching or breathing. I’m going to list some ideas in the next section.

Pick a start time – Pick a time to begin your routine every night and stick with it. This should be at least 30min, ideally 60min, before you plan on climbing into bed for sleep, but BE REALISTIC. If you’re currently binging tv for 3 hours until 12pm, don’t expect to be tired at 9pm for a while.

BE PATIENT – Manage your expectations. It is unlikely you will notice some massive difference after doing this once or even a few times. Our bodies are incredible at adaption but they’ve adapted to operating at different times, releasing hormones at certain times for awhile and those processes require time and consistency to change. Stick with it – I PROMISE it gets better.

Step 2: Pick some activities

Popping on your blue blocker glasses

Dimming lights around the house

Easy tidying, a few dishes or clothes etc

Brewing tea – I love Nighty Night with Valerian and Chamomile with Lavender

Laying out clothes for the next day

Prepping breakfast and/or lunch for the next day

Quick shower – warm or cold (my favorite is cold as it helps lower my body temperature and ease me into sleep – particularly in this hellish heat)

Journaling – reflect on what you’re grateful for or your wins of the day

Brain dumping – especially if you tend to have anxiety or racing thoughts in the evening; keep it next to your bed to purge last minute to-do’s or stresses

Gentle stretching – pick 2-3 positions or stretches and hold them for 5-10 DEEP breaths, keep it simple

Reading – keep it light

Step 3: Consider some other helpful tips (down the rabbit hole we go)

Eliminate all ambient or technological lights from your bedroom

Get your phone and all electronics out of the bedroom – I’m super cereal on this, it’s an absolute game changer not just for sleep but for your life and mentality

Download f.lux on all electronics if you are a “take your work home with you” kid

Keep the room cool and DARK

Clear/organize your room – as little clutter as possible

Get sunshine on your skin first thing in the am – combined with a little walk will help reset your circadian rhythm and help you sleep better the upcoming night

Fav Products (yay, we like buying things!)

Swanwick Blue Blocker glasses – affectionately dubbed “birth control” glasses by some

Himalyan salt lamp – I love having this lamp in my room and walking in to a relaxed atmosphere

Air purifier such as Levoit – I discovered what it was like to wake up with a completely clear sinus and nose when I put one of these in my room. Deeper sleep and less inhalation of crap will ensue.

Essential oils/diffuser – Bishhhh, don’t even get on me about my lavender. No, I’m not selling or buying. If you want super high quality without the membership check out Snow Lotus.

Phillips Sunrise Simulating Clock – This was wonderful when I needed to get up at a certain time (holla to that internal alarm clock that goes off at 7:47 these days #JackReacher anyone?). It sets to a gradually building light and/or sounds that will start your day off WAY better than those cortisol-inducing phone alarms. And those phones are getting out of the room anyway right??

Lectrofan Sleep Sound Machine – My Levoit Air Purifier is the perfect sleep sound machine but this is great for travel or if you have a more silent air purifier.

Alright gang, I hope you got a nugget or two from this week’s topic. I love digging into habits and routines like this because of the domino-effect they can have on the other hours of our day. Look for the low hanging fruit in your life – what is ONE habit that you can implement that would have a trickle-down impact on your health and wellbeing?

The post Creating A Bedtime Routine appeared first on BFrank Coaching.

from BFrank Coaching https://bfrankcoaching.com/bedtime-routine/