All right, so let's take a look at habits for turn down the lights at night. Nighttime light is an environmental toxin that many people fail to consider when trying to detox their bodies. However, being exposed to bright lights during the last few hours of the day can have a detrimental effect on your sleep quality. In addition to this, even the smallest amount of light in the bedroom can disrupt your sleep. The reason for this is that the light suppresses the production of melatonin, a hormone that helps you sleep and boost your sleep quality. The blue light emitted from electronic devices such as cell phones, computers and tablets is particularly harmful and reduces the production of melatonin in your body even more drastically than other types of light.

Many people keep their cell phones and tablets in the bedroom and check them During the night, which results in their bodies being constantly exposed to blue light. The good news is that reducing your exposure to light and blue light during the last few hours of the day is relatively simple. To start cutting back on nighttime light and boosting your sleep quality, follow these steps, dim or turn off the lights to get your body ready for sleep and to stimulate the production of melatonin. You'll want to reduce the overall light levels in your environment three to four hours before you sleep. If you don't need the lights for anything specific, you can turn them off completely and light a few candles instead. If you do need the lights on for specific activities, such as cooking or reading, keep them on but dim them so that the overall brightness in the room is reduced.

Turn off the TV, the TV emits lots of bright light. And if you watch it during the last few hours before asleep, it can disrupt your sleep cycles, even if the other lights in the room are off to avoid this disruption and ensure that you get a good night's sleep. Turn off the TV three to four hours before you sleep. If there's something you really want to watch, record the program or use a streaming service to watch it earlier in the day. Reduce the brightness of your computer and smartphone and tablet. As mentioned, the blue light that comes from computers, smartphones and tablets is highly disruptive to your sleep cycles.

To minimize the harmful effects of blue light, reduce the brightness of your computer, smartphone and tablet screens three to four hours before bed. You can either do this manually or use a program such Is flux which automates the process? habit five learn to say no, this is a tough one for many of us, myself included. I have to say learning to just say no is often one of the hardest habits to break obligations and feeling like you should always say yes has likely become ingrained in your life. Everyday you have multiple people asking for favors or placing demands on your time and since you likely have been taught to feel guilty about saying no, you often say yes. Regardless of how you truly feel.

However, always saying yes can be seriously harmful to your mental well being and will have the following negative outcomes. Stress who doesn't have stress? When you're already busy and feel like you have to say yes to things that you don't really want to do. Feel feel Increasingly overwhelmed in stress. Not only does this stress damage your body, but it also sucks the enjoyment out of everything you do, and turns your life into a constant struggle to get things done. feeling powerless.

If you feel like you can't say no, you'll feel powerless to the demands and requests of other people that will inevitably come your way. You'll feel like you have little or no controlling your life, which is incredibly draining and frustrating resentment. When you don't learn to say no to people, you often get in the habit of blaming them for taking up your time, even though you have complete freedom to give them your time or not. This can lead to a strong, unjustified feelings of resentment towards other people, even when they're asking perfectly reasonable questions. If you're used to saying yes to everything and everyone starting to say no can seem like a huge step. However, it's a lot easier than it seems.

Once you get in the habit of saying no, you'll feel a huge sense of relief and freedom come over you to get in the habit of saying no, try the following. Slow down. When people ask you to do something, often you will feel compelled to give them an answer quickly and rush into saying yes out of guilt. However, if you don't have an answer in that moment, it's best to tell the person I'll let you know when I've checked my schedule, or I don't know yet. They'll appreciate the honesty and it's better than giving them false expectations or rushing into something you don't want to do. Feel for the truth.

You can often find the true answer to a question by paying close attention to to how you feel when it's asked. If you don't feel anything at the time, ask yourself the question again and monitor how you feel. If you initially feel excitement and enthusiasm about the request, the true answer is almost definitely yes. If you feel apprehension or negativity towards the question, your honest answer is no. Drop the guilt. If your true answer is no, you may start to feel guilty about not wanting to help the other person.

However, telling the truth is the best option for you and them and there's no reason to feel guilty about that. By holding to the truth, you'll avoid all of the stress, overwhelm and powerlessness. That would have come with saying yes, and they won't be on the receiving end of your negativity from you. don't justify whether you say yes or no, it's completely your choice. Don't feel like you have to explain your answer to other people. If they push for an explanation of why you've said no, be honest and straight to the point, if you simply don't feel like it, or you've got something else you prefer to do, tell them that most people will appreciate your honesty.

If they continue to push you or don't like your answer, that is their problem, not yours. All right, that is the end of the first week's habits to work on in your detox your body and mind program. Your action steps for week one are the following. Begin to eliminate by bad habits from your body and mind the five that we went over and replace them with health To your habits. Be sure to complete your daily check in sheet. This is a good checks and balances to keep you on track.

Be sure to read and complete the steps in your health journey journal and start to experiment with your diet. Try out many of the healthy recipes in your detox your body and mind recipe guy. Now, before you go anywhere, there is also a short quiz for you to complete at the end of this and every week. This is a way to assess what you have learned. So go ahead and complete quiz one now