POWER PRINCIPLED REST

1. Early to Bed – Early to Rise – the natural principle
a)Before 10pm – optimize growth hormone secretion to maximize muscle, tissue, and organ recovery and ignite a powerful immune system
b) 5 or 6 am club – 99% of the most successful leaders belong to one of these clubs
i) Quiet time with God, energized exercise, and personal hygiene before the sun rises.
ii) Time efficiency allows you to get more done so you can spend the rest with God, family, relationships, and serving your life mission.
c) Consistency is Key – whatever times you decide – make them consistent.
d) Start Slowly – wean your way toward the goal
i) Cut back 15 minutes each night
ii) Wake up 15 minutes earlier each morning
e) Societal Comprise: Prioritize and do the best you can
i) Open communication with associations about value of good rest
ii) No excuses, no guilt if you get out of sink - just do the best you can.

2. Power naps: Ease your body & mind
a) Mini Nap: 2-5 minutes for a quick refresh and renew circuit
b) Traditional: 5-20 minutes – highest recommendation
c) Complete: 30-50 minutes – who has the time?

3. Artificial Zap: Rest is natural, artificial habits and addictions aren’t
a) Reduce/eliminate caffeine consumption (particularly at night)
b) Reduce/eliminate alcohol consumption
c) Reduce/eliminate artificial sleeping pills, potions, and lotions
d) Reduce/eliminate all electronic usage at least 30 minutes before bed.

4. Nutritional Principles: Along with the Energized Nutrition plan
a) Avoid big meals late at night
b) Avoid dairy products and excess sugar/grains

5. Energized Living: Align with the natural principles
a) Liberate the Lifeforce
b) Energized Movement
c) Energized Mindset

6. Rise and Shine – Discipline produces energy – minimize grogginess
a) Make a decision as to when you will awake and then stick by it
b) Snooze Process – produces another round of melatonin – making you susceptible to grogginess throughout the day
c) Get out of bed immediately and shine bright with gratitude.

7. Sleep with Style - Babies know best
a) Fetal position: Optimal – on a side
i) Legs bent with pillow between knees to maintain correct pelvic/hip alignment
ii) Down-side shoulder – rotated in front of your neck – lying more on your back than on your face.
iii) You’ll naturally rotate sides during the course of your sleep.
b) On your back: Acceptable
i) Can promote snoring and sleep apnea as the muscles in your tongue and throat become lax and interfere with air flow.
ii) Utilize a posture pillow to help support the curve in your neck.
c) Stomach: Never!! Unless you enjoy waking up with a neck stiffer than plywood.

8. Set the Mood
a) Light classical or meditative music
b) Herbal tea – watch for caffeine
c) Light reading – something inspirational
i) Scripture
ii) Spiritually uplifting literature

9. PMAV – Prayer, Meditation, Affirmations, Visualizations
a) Best way to begin and end the day
b) Formula for the peaceful champion within you.

10. No Worries Allowed: Focus on the positives of the day
a) Gratitude journal
b) Slow, deep breathing to relieve tension
i) Inhale joy, love, & hope
ii) Exhale out the trash of the day (don’t put a label on the trash)