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Making sure we are getting ample rest is one of the single-most important factors in maintaining a positive attitude and lower-stress which in turn increases our ability to challenge life,  care for our selves, and care for others. With today’s hectic pace  many of us aren’t refueling with adequate sleep or quality sleep.

Lack of sleep or lack of quality sleep is not something to take  lightly. When we are tired we lose our ability to operate at our  best which can quickly damage relationships, self-esteem, and job  performance.

Are you getting enough sleep?

Answer these questions based on the last 7 days:

- Do you sleep through your alarm clock (once or more a week)
– Do you use the snooze button to sneak some extra sleep?
– Do you sleep in on weekends or days off?
– Do you wake up feeling non-refreshed?
– Do you find that you are irritable during the day (especially in the afternoon)?
– Do co-workers or family members often ask what is bothering you (they can’t identify an obvious source)?
– Do you have difficulty focusing on a task for over an hour and completing it accurately?
– Do you find yourself making “little” or “silly” mistakes?
– (Mistakes that could have been easily avoided by paying attention to detail.)
– Does the amount of sleep you get each night vary by more than an hour? (Example: 6 hours Monday, 5 hours Tuesday, 8 hours Saturday)
– Would you describe yourself as moody or would your co-workers or family?

Someone who is getting adequate sleep will usually answer less than 2 yes responses. If you marked between 3 and 5, lack of sleep or lack of quality sleep is likely having a negative impact on your life. If you marked 6 or more, lack of sleep or lack of quality sleep cannot be ignored any longer. Not only is it bad for your health and stress level, it is also a risk for hurting your overall performance and relationships.

Notes: If you scored 5 or more, you may want to re-take this quiz each week to monitor your improvement. Also, scores can vary week to week depending on hormones. We shouldn’t seek continual perfect weeks, but we want to make sure that more often than not we are getting our zzzz’s. Aim to be marking 3 or less yes responses 3 out of every 4 weeks.

How much sleep do I need?
That answer varies greatly person-to-person. The best way to uncover your personal sleep quota is to use the above quiz as a guideline. Experiment with different hours of sleep each week. When you find your scores are low, you are likely in the right range for  you. However, prior to monitoring your nightly zzzz’s to determine your optimum level, make sure you have followed the suggestions that follow. By following these suggestions you can avoid having to “oversleep” to compensate for poor habits. As a general rule, 8  hours of sleep should be plenty for a healthy adult.

How to Get a Good Night’s Sleep:
Choose a schedule and stick to it. Choose a time to go to sleep and a time to get up. Maintain this daily, including days where you have the privilege of sleeping in. Sleeping in just 1-2 days a week can throw off your sleep schedule for the entire week. If you lay  down and aren’t sleepy, don’t get out of bed. Read a book or listen to music to relax.

Avoid caffeine: Cut off caffeine (even if you think it doesn’t affect you) at least 6 hours before going to sleep.

Smokers: If you smoke, avoid smoking an hour before going to bed. Smoking can cause restless sleeping.

Health Watch: Our need for sleep is tied to body weight – the more we weigh, the more sleep we need. Snoring, which interferes with solid sleep, can also often be reduced through weight loss and physical activity. Excess weight doesn’t just affect us during the  day, but at night as well. Consider beginning a health regimen to increase energy and improve sleep.

Worried? If your mind is filled with worries, write them out in a journal before going to bed.

Create a Relaxing Routine: A bath or shower before bed, reading a book, listening to calming music or doing some stretching can all help slow down the body and mind for more restfull sleep.

Avoid late night snacking: After dinner, minimize any snacking to very simple and easy-to-digest snacks. If a body is working to digest a lot of food it can hamper the sleep process. Avoid snacks with additives or artificial sweeteners and avoid protein.

Prepare at night: Prepare as much as you can for the day ahead. Set out clothes. Plan you day. Advance preparation helps people relax so they can sleep better.

Activity matters: As our activity increases through this program to 5 days-a-week of 30 minutes activity, you should find your sleep quality improves. Try to avoid exercising right before bed as exercising creates endorphins and energy that will make it hard to
sleep.

Make a sleep-friendly environment: Make the room as dark as possible–use an eye mask if necessary. Use ear plugs to block out sound or use a fan or soft-constant music to mask sounds that can disturb sleep. Turn your clock so you cannot see the time.

But I don’t have enough time to sleep!  If you don’t get ample sleep and score high then you are going to have a lot of extra pressure and problems to deal with. Instead of  spending hours of dealing with stress, why not just use those hours to get the sleep your body needs? When you sacrifice sleep, remember that you aren’t only affecting you–but all of those who interact with you! Need more help on sleep? Check out the National Sleep Foundation at www.sleepfoundation.org

Your Weekly Challenge: How did you score on the sleep test? Based on your answers, what are two changes you can make this week to improve the quality of your sleep?

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“Believe in your dreams and they may come true; believe in yourself
and they will come true”~Anonymous

Good morning!

No matter how wonderful or well thought out our
dreams are, without an inherent self-belief, we risk the chance of
truly accomplishing them. However, when we respect ourselves and
believe our dreams can come true, we leave nothing to chance.
Self-belief and self-love can move mountains.

Your turn:
Do you truly believe in yourself or do you believe in your dreams?
Take a moment to reflect on the difference. Commit to self-belief
and self-love and watch how that step can turn dreams into reality.

Your affirmation:
I believe in myself. I am worthwhile. I am worth loving. From this
belief, my dreams have fertile ground.

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Around the Corner:			“Why compare yourself with others? No one in the entire world can do a better job of being you than you.” ~Anonymous
ONLINE CLASSES: Extreme Home Makeover – Summer Starts July 11th and Enroll Through July 18th – 10 Weeks Only $49 Learn more and register Searching For Something Starts July 11th and Enroll Through July 18th – 4 Weeks Only $39 Learn more and register Make Today Matter Enroll Anytime – Two Weeks Free Trial and Then Only $19.95/mo Learn more and register Make Today Matter: A complete program for getting organized, managing time, living by your priorities and building the life you want: Learn more and register or, Get Brook’s complete kit and get all you need in one package - LIMITED TIME ONLY – 20% OFF PLUS BONUSES! Learn more and order Current Special: Free, $28 Challenge Workbook on CD ROM with all Orders of $78+ Add the CD-ROM to your order and enter coupon code: CHALLENGE at checkout More to Explore: Make Today Matter on Facebook Brook Noel on Facebook Brook Noel on Twitter Make Today Matter on Twitter Brook Noel’s Blog Reading Room Archives			Good morning! I love this quote. How often do you spend comparing yourself to others? Perhaps measuring your success, health, will power, determination, wealth, beauty? Let me ask you this – what good can that possibly do? We cannot know the exact circumstances of another. We cannot understand their shoes for we have not walked in them. And at the end of the day, “No one in the entire word can do a better job of being you than you.” Your turn: As you find yourself comparing yourself to others, re-read this quote. The world would certainly be boring if we were all clones of one another. Do not relish in other’s success or envy their efforts. Instead, relish in who you are and your unique offerings to our world. Your affirmation: I do not compare myself to others. There is a beauty and uniqueness that only I can offer the world
(c) 2011 Brook Noel and Make Today Matter, LLC. For more information visit www.brooknoel.com

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“This is my wish for you: Comfort on difficult days, smiles when
sadness intrudes, rainbows to follow the clouds, laughter to kiss
your lips, sunsets to warm your heart, hugs when spirits sag,
beauty for your eyes to see, friendships to brighten your being,
faith so that you can believe, confidence for when you doubt,
courage to know yourself, patience to accept the truth, Love to
complete your life.”–Anonymous quotes

Good morning! I discovered this quote and I thought it really
captured what I wish for all those I care about in life –
including each of you MTM-ers. Life is what we make of it, and we
when we are surrounded by a community of caring people, we have the
ability to continue to enhance our lives and grow.

Your turn:
Read this above quote and think about all your fellow MTM-ers and
all those whom you care about. Perhaps print a copy or two and tuck
it in a handwritten card and send to a friend in the mail. When we
reach out and share our support with one another, we strengthen the
platform upon which happiness is built.

Your affirmation:
When faced with doubt, I find confidence. When faced with
loneliness, I seek out and give love and support.

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Around the Corner:			“The hardest thing in life is to know which bridge to cross and which to burn.” ~David Russell
ONLINE CLASSES: Make Today Matter Enroll Anytime – Two Weeks Free Trial and Then Only $19.95/mo Learn more and register Make Today Matter: A complete program for getting organized, managing time, living by your priorities and building the life you want: Learn more and register or, Get Brook’s complete kit and get all you need in one package - LIMITED TIME ONLY – 20% OFF PLUS BONUSES! Learn more and order Current Special: Free, $28 Challenge Workbook on CD ROM with all Orders of $78+ Add the CD-ROM to your order and enter coupon code: CHALLENGE at checkout More to Explore: Make Today Matter on Facebook Brook Noel on Facebook Brook Noel on Twitter Make Today Matter on Twitter Brook Noel’s Blog Reading Room Archives			Good morning! While we all know that sometimes it is important to push ourselves forward and sometimes it is important to let go, knowing when to do each isn’t always easy. It is at these times we need to learn to recognize and hear that little voice inside of us that intuitively knows where we need to go and will not lead us astray. However, when we go years “out of practice” at listening to that voice–she can become very hard to hear. Like all skills, we must practice listening and respecting to that inner voice. We must heed it and honor it and she will return to being a guiding force in our lives. When we listen to her, and we connect regularly with God, we have a light post in our lives to help guide our way. Your turn: As you face decisions today, even small ones, practice listening to that little inner voice. Quiet your mind and let your heart speak. Continue to practice this listening skill to help you lead a healthy life of wise choices. Your affirmation: I take the time to quiet my mind and listen to my heart.
(c) 2011 Brook Noel and Make Today Matter, LLC. For more information visit www.brooknoel.com

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Around the Corner:			Trust yourself. You know what you want and need.
ONLINE CLASSES: Make Today Matter Enroll Anytime – Two Weeks Free Trial and Then Only $19.95/mo Learn more and register Make Today Matter: A complete program for getting organized, managing time, living by your priorities and building the life you want: Learn more and register or, Get Brook’s complete kit and get all you need in one package - LIMITED TIME ONLY – 20% OFF PLUS BONUSES! Learn more and order Current Special: Free, $28 Challenge Workbook on CD ROM with all Orders of $78+ Add the CD-ROM to your order and enter coupon code: CHALLENGE at checkout More to Explore: Make Today Matter on Facebook Brook Noel on Facebook Brook Noel on Twitter Make Today Matter on Twitter Brook Noel’s Blog Reading Room Archives			Good morning! It isn’t that uncommon anymore for people to have problems trusting one another. As we move through childhood and our hectic lives, many of us have had our trust betrayed one too many times. While the fact that many of us have a hard time trusting is sad, it becomes even sadder when we stop trusting ourselves. When life experiences sway us to stop listening to that inner voice that knows where we need to go, we have stepped past the betrayals others have done to us and betrayed ourselves. Your turn: When was the last time you listened to what YOU had to say? Find some quiet time today. If the idea makes you uncomfortable, it is all the more important that you do it. Start with just a few minutes and try to work up to 10. Don’t worry about what you are focusing on or thinking about, just concentrate on listening. Excluding God, no one knows you better–your wants, your needs–than you do. Give yourself the space needed for your heart to tell your mind the answers during life’s tough moments. Your affirmation: I listen to myself. I respect myself. I trust myself.
(c) 2011 Brook Noel and Make Today Matter, LLC. For more information visit www.brooknoel.com

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Around the Corner:			“When you make a mistake, don’t look back at it long. Take the reason of the thing into your mind and then look forward. Mistakes are lessons of wisdom. The past cannot be changed. The future is yet in your power.” ~Hugh White
ONLINE CLASSES: Make Today Matter Independent Enroll Anytime – Two Weeks Free Trial and Then Only $19.95/mo Learn more and register Make Today Matter: A complete program for getting organized, managing time, living by your priorities and building the life you want: Learn more and register or, Get Brook’s complete kit and get all you need in one package: Learn more and order Current Special: Free, $28 Challenge Workbook on CD ROM with all Orders of $78+ Add the CD-ROM to your order and enter coupon code: CHALLENGE at checkout More to Explore: Make Today Matter on Facebook Brook Noel on Facebook Brook Noel on Twitter Make Today Matter on Twitter Brook Noel’s Blog Reading Room Archives			Good morning! When I was about sixteen I had one of those “light-bulb” moments. As a teen I battled Obsessive Compulsive Disorder (and still do today), but at that point I had not yet been diagnosed and my thoughts and emotions were all over the board. I often felt discouraged, would beat myself up, or feel guilty–many times for things completely outside of my control. I also lived in a very small town, about 300 residents in all. There was a local cafe where many would cluster and discuss the “town gossip.” I was amazed at how much of this gossip focused on the negative and on the past. As I listened, I realized that in my mind, I was doing much the same thing. I was rehashing the past, feeling guilt for it, and losing the present moment as I battled something from yesterday. The “light-bulb” moment came when I asked myself, “How would my life change if I spent 9/10′ths of that time, focusing on changing the PRESENT instead of rehashing the past?” Not only did I ask the question, I began living the answer. My life changed in phenomenal ways. By living in the moment, yet learning from the past, the concept of “regret” became a rare one for me because I was making today count. At sixteen, I didn’t realize that moment would become the first building block for living a content and complete life. I didn’t know that would be the building block for the Make Today Matter program that has helped thousands of women find the same contentment in all areas of their lives. Your Turn: What if you spent 9/10ths of the time where you think about the past, changing the present? I know you would realize wonderful things. Try it for 30 days. This simple concept can revolutionize your life. Your Affirmation: I learn from the past, but I don’t sit in detention…instead I move forward and maximize the moment.
(c) 2011 Brook Noel and Make Today Matter, LLC. For more information visit www.brooknoel.com

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Around the Corner:			“Call it a clan, call it a network, call it a tribe, call it a family. Whatever you call it, whoever you are, you need one.” ~Jane Howard
ONLINE CLASSES: Make Today Matter Independent Enroll Anytime – Two Weeks Free Trial and Then Only $19.95/mo Learn more and register Make Today Matter: A complete program for getting organized, managing time, living by your priorities and building the life you want: Learn more and register or, Get Brook’s complete kit and get all you need in one package: Learn more and order Current Special: Free, $28 Challenge Workbook on CD ROM with all Orders of $78+ Add the CD-ROM to your order and enter coupon code: CHALLENGE at checkout More to Explore: Make Today Matter on Facebook Brook Noel on Facebook Brook Noel on Twitter Make Today Matter on Twitter Brook Noel’s Blog Reading Room Archives			Good morning! I think Jane Howard is trying to express just how important our family is to each of us, and each of us in turn to our family! Let’s not waste a day, without making our family first and foremost in our thoughts, energies and joys. Tonight, at dinner time, let’s share our day and rejoice in the special-ness each one of us brings to our family’s dinner table. If you haven’t planned a meal ahead, why not order in pizza and play a board game. Your turn: Today, keep your family first and foremost in your thoughts. Share a laugh, a compliment, a touch. Your affirmation: Each day I value each member of my family (and my inner circle) and take the opportunity to tell them so.
(c) 2011 Brook Noel and Make Today Matter, LLC. For more information visit www.brooknoel.com

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