The good night sleep recipe

Avoid caffeine after lunch. Take it easy on the wine.

Avoid screen time before bed. No Netflix, no Twitter, no email, no Book of Face, no quick flip through Instagram.

Don’t binge watch Netflix in bed.

If you wake up in the middle of the night, resist the urge to fire up your phone. Reading the news, catching up on work, looking at a picture is an adrenalin injection. Not useful if you want to get back into a deep sleep.

Read a book, even if it’s one chapter before bed. Do paper, not Kindle.

Download your brain before bed.

Don’t use your phone as an alarm clock. Get one of those old-school clock radios with a dim light.

Turn your phone on airplane mode. It removes all the vibrating and alerts.

Stick to the same routine. Get up at the same time, go to bed at the same time. Keep the schedule on weekends and vacation.

Dark rooms equal better sleep.

Keep the room cool. Your body temperature drops at night, and it’s confusing if the heat is cranking.

Stretch before bed. The ritual will get you back into your body and start the wind-down.

Exercise daily. Keep a routine.

Breakfast like a king, lunch like a prince and dine like a pauper. Large dinner will keep you up at night. Don’t eat right before bed either. Give your body some time to settle before getting into bed.

If you can’t sleep then surrender to it. Give up, get up and out of bed.  Fold laundry, clean the house, wash dishes, write, feed the cat. Don’t just lie there and fight insomnia. You’ll only get anxious.

New and old friends

The magical thing that I’ve discovered about immigrating is that new friends become family. Especially new friends with the shared experience of migrating and starting over from nothing. The flip side is that new friends are different to old friends. Old friends have decades of context and the shared experience of growing up together.

I think that’s why siblings fill that void for a lot of immigrant families. The bond I share with my siblings is that we held each other’s hands and jumped into the unknown together. Taking our past with us while embracing the new unknown.

See through the illusion

The truth will set you free, but first, it will make you miserable.

The first step to freedom is disillusionment. After you are disillusioned, then the withdrawal sets in. The symptoms are the pain, fear, anger, sadness, doubt, and remorse. If you can make it through and not be seduced back in by all of the things that promise fulfillment like money, status, appearance, the need to be loved then you’ll be free. 

11 signs of bullshitters:

They talk fast and don’t say anything.

There are lots of words and no action.

They are confident and wrong.

They have no close friends or long relationships.

They have short tenures.

There is a disconnect between digital persona and real life.

It’s never yes or no. There’s always a story.

It’s never their fault.

They saved the day.

The left when the going got rough.

They never say they just don’t know.