Vocabulary review:

rubbish dump commute backyard Appoint controversy wildlife

1.- Institutions can also identify and _______________ representatives

in local reas.

2.- he's teaching his community how to conserve ___________________and live in

harmony
with elephants.

3.- The trend of extending the outdoor living space has made _______________ gazebos
very
popular.

4.- No-one really wants to have their picnic in the middle of a ________________ and yet
many leave all their litter for the next people to find.

5.- Take a piece of fruitto munch on during your________________ .

6.- There was a lot of _____________ over Mexican Presidents wifes White House.
 How to Wake Up Early Without
Sacrificing Your Sleep
Regulate your body's clock so you can maximize your own energy and
productivity.

When your circadian rhythm is out of

whack, your work life can be affected.
It is almost impossible to have a high-
performance work day, every day, when
you are sleep deprived and your 24-
hour cycle is chaotic. One of the best
things you can do for your clarity of
thought, creativity in problem-solving
and calm in the face of business storms,
is to sleep adequately and regulate your
daily patterns.

Here are four steps to creating regularity and ensuring a high-performance work day:

1. Get your sleep

First, you need about 7.5 hours of sleep every night. Research is clear that people are
healthiest and perform at their best both physically and mentally when they get 5 complete
sleep cycles in each night. Sleep cycles take about 90 minutes hence the need for 7.5 hours.

If youre trying to hit a deadline or you have a big project that demands extra hours for a
short period of time try to get 3 complete sleep cycles or 4.5 hours. That is the amount of
sleep you need for your brain to recover, regenerate and consolidate learning from the day.

2. Get consistent
After you commit to getting adequate sleep, set up a great daily rhythm that both delivers
energy and protects that precious sleep time. Capitalize on the fact that we are naturally
designed to repeat daily patterns. Setting up great patterns at the beginning and end of the
day helps you feel better and work smarter during all the parts in between.

Your body loves consistency. Going to sleep and waking up at the same time every day is
good for your brain and body. Consistent times allow your hormones and other chemicals
that your organs release to get into a rhythm. If you change that pattern, it takes time for
your body to adapt. That is what happens when you fly across time zones and get jet-
lagged. Changing your sleep-and-wake pattern changes your bodys circadian rhythms and
gives you micro jet lags every day. You feel groggy, your performance drops and your
health suffers.

3. Get up early
Some of the best performers in business consistently wake up early. Waking up early lets
you get a head-start on the day. You wont be bothered by emails or messages. The world is
quiet. There is less traffic if youre going to the gym. You can run on empty roads. You can
read a book in peace. You can meditate or do yoga. Just get out of bed. Win the battle of the
bed!

That is one way to boost your daily performance is to get up a bit earlier than usual. You
can then get the important things done for yourself that make you better. And nothing will
get in your way. Build your morning routine so that you get up early and do the most
important things for you first thing. I recommend that you dont work during this period.
This is a time to refill your personal bucket. When you feel full of lifes satisfactions, you
have more to give to the business you need to sustain.

So, set up your mornings to do good things for yourself and start the day with the energy
you get from honoring your passions.

4. Get serious about night-time relaxation

Once your morning pattern is established, defend the last hour of your day so that you can
fall asleep quickly and deeply. Having a routine that allows you to decompress and relax
can make a huge difference in your sleep quality. Many of my clients who have trouble
sleeping have had stressful days and are also working late into the evenings, right up until
they collapse into bed.

Find a calming activity that you love and do it before bed. Ideally, stay away from screens
(TV, computer, smart phone the brightness stimulates your brain to stay awake) and from
any to-do items that require a lot of mental energy. Read a novel, take a bath, listen to
relaxing music. whatever peaceful activities help you wind down.

Protect your time. You will enjoy that hour immensely and benefit from a regular circadian
rhythm.