177|Insights: What My Morning Routine Isn’t!

What morning routine truly works for you? How consistent are you with your morning routine? In this Insights episode, I'll share with you some of the  things that I usually do on a daily basis that might give you an idea if you're planning to have a good and effective morning routine. Visit https://www.bodyshotperformance.com/topic/podcasts/ for the complete show notes of every podcast episode.   Topics Discussed in this episode: Importance of Morning Routine Tips to avoid Sleep Deprivation How adequate sleep affects our health Concept of Sleep Staircase   Key Takeaways: Some morning routine for works for you and some won't so you have to craft your own routine at your comfort Sleep window should be 8 to 9 hours In Matthew Walker's book, he said that it has to be  99.99% of his sleep should be in good quality between 7 and 8 hours of sleep. Autonomic nervous system has two branches. The Sympathetic which is responsible for intense physical activity and is often referred to as the fight-or-flight response and the Parasympathetic has almost the exact opposite effect and relaxes the body The idea of sleep staircase is a set of steps that you follow that help your nervous system into that calm and relaxed state  like the following: i. Avoid  exposing yourself to bluelight which prevents us from sleep Ii Have your phone on flight mode iii.Setting your room with your desired atmosphere People who have 6 hours of sleep or less on a consistent basis have the testosterone level of a man  has the same amount as aging 10 years, and which applies to women as well.   Action Steps: Create your own morning routine Be clear on your negotiables and non-negotiables Avoid any form of disturbance to maintain your relaxed state   Leanne said:   "Good quality sleep can absolutely dictate the quality of the day ahead"   Thanks for listening! If you're interested in finding out what your health IQ is, take the Health IQ test to find out, and get a free 39-page report built around our six signals, which are sleep, mental health, energy, body composition, digestion, and fitness. If you've enjoyed what you've heard on this episode and it's added value to you, share the episode with someone you think could benefit from it. And don't forget to leave a rating or a review and subscribe to us on Apple Podcasts.   More from Leanne Spencer: Bodyshot Performance Bodyshot Performance Limited Facebook page Remove the Guesswork BOOK by Leanne SpencerRise and Shine BOOK by Leanne Spencer Leanne's Email Twitter: @BodyshotPT Instagram: @bodyshotperformance