Start each day after waking with some movement (IN SUNLIGHT). A few minutes in the morning is all the body needs in order to get it going for the day. Foam rolling or some air squats are a good example. Expose yourself to bright light, 10,000 LUX or more within the first 30 minutes of waking each morning. This can be getting out into sunlight. Implement a time-restricted eating window and eat meals every 3-4 hours and try to not to snack throughout the day as much.  + Fast 3 hours before sleep Bedroom Etiquette: Sleep in complete darkness. I mean total darkness!  Remove all electronics from the bedroom while sleeping. + Correct for outside noise during sleep, by using a pink or white noise device or app to help ensure a deeper and more restful night of sleep. White noise is a consistent type of noise that sounds like a fan, and pink noise sounds mimic more calming sounds such as running water or waves. House Adjustments: Lower the temperature in your home and bedroom 1-2 hours before bedtime to around 70 degrees. + Lower the volume of your TV or play soothing music at night. As it calms the mind down, and then the body will typically follow. Block blue and green light 1-2 hours before bedtime. Use glasses or change the lighting in your home around bedtime. Train the body to get up and go when first waking up. Do not lay in bed and hit the snooze button 5-10 times, as that is a sign that the body needs more sleep. If it's time to get up, tell yourself it is time to get up and do it! + Turn on energizing music in the morning to help wake yourself up. However, do not use loud alarm clocks to wake up. Stand more during daylight hours - even just 30 more minutes than what a person currently does. Or invest in a standing desk or an under the desk bike or treadmill to help reach this goal. Stop Exercising at least 4 hours before bed. Cut all caffeine out after 2 p.m. each day. Ideally before 12 p.m. Sleep on your side and use a pillow between your legs to make sure you stay in that position for most of the night. FUn fact - sleeping on your left side helps relieve heart burn and keeps air-ways open.  Stay in bed if you find yourself waking up during the middle of the night. Now, this tip goes against what many preach, but instead of getting up, try some progressive muscle relaxation instead. Go through just 5 minutes of it, and I bet you will be able to fall back asleep. Keep a sleep diary and journal in it before bed. Examples of what you can write about include 5 good things that happened to you that day, list the 5 most important tasks to complete the next day or just free write or brain dump for 5 minutes. Join our Facebook community HEREClick HERE to learn more about our Metabolic Prehab™️ program!Connect with us:Website lsn.fitInstagram @lsn.coach @lizromannutrition @beccachilcz_nutritionEmail: info@lsn.fitAffiliate partners:1stPhorm - Digestive Enzymes, Greens, Protein (Fruit D Loop is one of our favorites!)Magic Spoon - use coupon code 'LSN'Top Notch Nutrition - Sleep, Hydrate (Orange Mango is our favorite!)Built Bar - use coupon code 'LSN'