Susan-Elizabeth Littlefield
Well, it is something that we all have in common, something that seems simple, but really it can get complicated. Talking about sleep here. Well, it turns out that there are some things that you could do in the evening that will tee you up for a good long night’s sleep. Yeah, some Borgia coaches, top CEOs on optimal performance, and she is coaching us all right now, in the art of getting more sleep. It’s our Sunday, check in your eyes. Now, I’m so excited to talk to you once again, about a big subject that relates to all of us. Our sleep
Jasna Burza
with one incredible advice that has profoundly changed my life and that is to create an evening routine. And you know, every single day there’s so much excessive light and the throws off our circadian rhythm and, and melatonin production as humans, then we result in insomnia, depression, cardiovascular disease, and we just don’t sleep we feel restless. And, you know, I think I don’t know about you, but I have found myself many times with this little thing. Yeah,
Susan-Elizabeth Littlefield
night scrolling, but that’s really not good. I mean, that physically keeps us up, right?
Jasna Burza
You really does what it does, it tells the brain that it’s not time to go to bed. So melatonin doesn’t have that indication like to start producing in our bodies, which really is an indicator for us to fall asleep. So an evening routine that prepares us for a sleep is absolutely key.
Susan-Elizabeth Littlefield
Okay, so we know we want to limit light in the evening, maybe light a candle, I love that you said that. But let’s talk about something that I’m not really familiar with. And I know that you’re a fan of the reverse alarm system.
Jasna Burza
Oh, oh my gosh, it’s just again, this changed my life. So because so much of my life is on my phone, I have an alarm that goes off at 6:30pm. And it’s called reverse alarm, it tells me stop whatever you’re doing and get ready for bed, I go to bed at 8pm. So for those of you going to build a ventilator, maybe the reverse alarm starts later. But I turn off electronics or finish what I’m doing. And I really try my best. And then I start to prepare. So I dim the lights I put the mellow music on. And I try to focus in calm my mind a little bit. Because the moment I removed the light and the noise, my mind starts to calm down. So I can peacefully doze off.
Susan-Elizabeth Littlefield
So we remove the light, we remove the noise, sometimes we get bad our mind is racing. What about journaling or writing something down?
Jasna Burza
We’ve talked about this before your your your listening. So before if we look if we just write at night before we go to bed, and just brain dump, right, and we are processing what has happened during the day, so it doesn’t keep us up. I’ve seen so many different situations myself where I’m staying in bed and and keep thinking about the day or what I have to do by writing it down. I’m removing it from the clutter in my brain. And I can just kind of relax, reflect on the day, what went well, what didn’t go well. And it just allows me to really, really deep decompress. And I also think that one of the things that has profoundly changed my life in this evening routine is that I don’t go into my bedroom until it’s actually time to go to bed. Because I’m associating my bedroom only with sleeping. I have conditioned that space that my mind knows that the moment I hit the pillow. I’m asleep. So even when I’m breathing, I may be reading in a chair next to the bed or in a chair outside or in the living room. But when I go to sleep, I go to sleep. Oh, that’s
Susan-Elizabeth Littlefield
great advice. Just use the bed for sleeping. That’s it.
Jasna Burza
Absolutely. And your physical and emotional and mental mind all aspects of your being will thank you for it because restful sleep makes us feel alive the next day.
Susan-Elizabeth Littlefield
I’m already thanking you for this can put it to practice fast. Thank you Jasna. Thank you
Susan-Elizabeth Littlefield
is more accessible than ever. It’s something that takes work, but I believe it’s Oh, so worth it. Here’s a life coach Jana Borzoi. On the power of self development. Yasmin, good morning.
Jasna Burza
Good morning to those a bit.
Susan-Elizabeth Littlefield
Okay, something I’m pretty passionate about personal development. We see it everywhere right now. But why is it so important?
Jasna Burza
Personal development is the thing that makes us us. It helps us assess our life goals, and really helps us become the best version of ourselves. It helps us to be proactive, take charge of our actions. And it really shows that people who invest in personal development has success and satisfaction in life. And you know, I do believe Warren Buffett Buffett said it I do believe that the greatest investment that we can make is investment in ourselves. And that is personal development continually working on becoming the better version of ourselves.
Susan-Elizabeth Littlefield
And another one big part of it is consuming. There’s so many things out there, but books, podcasts, advice, therapy, all of that.
Jasna Burza
Absolutely. There, there really is, I think we have to determine what we need at the time. But we don’t have to spend a dime. And it’s so readily available, especially today, there is so many incredible trainings and podcasts and books. And I think that if you’re willing, that’s all you need is time.
Susan-Elizabeth Littlefield
And one thing that’s helped me with self awareness, as simple as it sounds, is even Instagram, following people like you, I mean, there’s a lot of people on there giving insightful advice. And like you said, it’s free.
Jasna Burza
It really is because of the social media has, there’s the double edge to it. It’s such a blessing, because we do have access to information. And I think that it does give us a moment of self awareness. Because when we get to know who we are what we want, and when we don’t want, we can design the life based on where we were, what what do we need, and I think that’s such a great, great gift. And I
Susan-Elizabeth Littlefield
think that’s what this is about right? Is is getting life direction and clarity at the end of the day that comes from personal development.
Jasna Burza
Absolutely. Because when we have clarity about where we’re going, what do we want to do for the the plan for life, decision making becomes a lot easier you say no to things that you know, are not part of that plan and the tasks, they really are so difficult for us. We they just don’t, they’re not as difficult because we know we have a why. And I think that there gives us an incredible focus and clarity, it gives us the motivation. And we become so much better about prioritization. And again, people who invest in themselves and they get to know themselves. There’s an incredible sense of confidence about showing up in the world, which directly relates to self esteem. And then success and productivity in the world that we’ve talked about so much of that on the show. Yeah,
Susan-Elizabeth Littlefield
I mean, in the end here, it’s worth it to do the work. Oh,
Unknown Speaker
all these My goodness, well, look at the world that we live in right now.
Jasna Burza
So let’s really personal development to the challenges in life. There will be tough times in life and when they when these things occur. When we have taken the time to develop, we will have greater confidence, resilience, personal and interpersonal skills, we will have better relationships and those really make up our life. So I’m such I’m such a big proponent of always working on ourselves, because it’s not just us that we’re happier. But I do believe that we make this world a better place.
Susan-Elizabeth Littlefield
I agree. Thank you so much, Jasmine.
Jasna Burza
Oh, thank you. It’s such a pleasure.
Susan-Elizabeth Littlefield
Well, he is now has a free weekly course on personal development and finding your purpose Yasmin barza.com You can find it on WC co.com/leaks
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