3 Areas to Improve for Better Sleep

August 15, 2020

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Good sleep patterns and habits are essential to good health. But, I think we can all admit that it is never easy to establish them…or to keep it consistent.

Now, sometimes things are out of our control and we may end up out of routine, or have some days where we struggle with sleep: Holidays, vacations, sickness, stressful situations, or you are on a crunch time for a project. However, too much of this, and not enough solid sleep can really take a toll on our bodies and cause harm to our health.

But how do ensure a good night’s sleep? What can we do when sleep seems so elusive? While there are many reasons we could not be getting enough good sleep, and many things we can do to try and fix that, here are a few of the big ones you can try:

1. Essential Oils:

Lavender – Lavender oil has a calming effect and can be a good stress reliever. Both of these can help induce a better sleep.
Frankincense – Frankincense has been shown to reduce the heart rate when inhaled. It also may help reduce anxiety and depression and give you a sense of grounding.
Cedarwood – Cedarwood has a soothing and calming effect on the mind and helps to ease tight muscles, helping to relax you and prepare you for a better sleep.
Bergamot – Bergamot is a relaxant. It can help reduce nervous tension and works as a stress reliever. It can help relieve feelings of depression and anxiety.
Vetiver – Vetiver oil has been used in aromatherapy for relaxation, alleviating emotional stress, anxiety and insomnia.

2. Food/Herbs and Supplements:

Passion Flower – Ever struggle trying to get to sleep because your brain just won’t turn off because of all that anxiety? Passion flower has calming and anti-anxiety effects. In fact, studies have shown that passion flower is one of the most powerful anti-anxiety natural sleep aids that doesn’t cause lingering tiredness the next day.
Walnuts – Good for the brain and heart! Walnuts, interesting enough, contain Omega-3s to help fight depression, anxiety and boost mood. It also contains the hormone melatonin, which induces sleep when it is released at night by the brain’s pineal gland.
Kiwi – Kiwi fruit contains high amounts of serotonin. It has been shown to increase sleep time AND efficiency by about 13% and 5%. The serotonin in kiwi may also help boost memory, mood and fight signs of depression.
Magnesium – Magnesium is a calming nutrient. higher magnesium levels can help induce a deeper sleep (plus help you avoid painful charlie horses in the middle of the night). Dark chocolate, almonds, pumpkin seeds and spinach all contain good doses of magnesium.

3. Surroundings:

Darkness – Darkness limits distractions and helps your mind concentrate on sleeping instead of looking at everything around you. It’s much easier for you to get sleepy in the dark than when surrounded by lights. Especially unnatural lights. Which brings me to my next point…
Technology Free – The blue light from your technology can really disrupt your sleep cycle. Spending time on digital devices close to bedtime can disrupt your circadian rhythm, which helps determine when you feel sleepy versus awake. It’s also been shown to suppress the release of the hormone melatonin, which is the hormone that can help you fall asleep and stay asleep.
Cool Temperatures – Have you ever struggled to fall asleep when you are too hot? Did you know that a slightly chilly temperature helps decrease your body’s internal thermometer? That can initiate sleepiness and ensure you stay comfortable throughout the night. Just not TOO cold. 😉
The Right Pillow and Mattress – It can be very hard to fall asleep and remain asleep when you are struggling with pain in your back, hips, shoulders and neck. Make sure you have a good mattress and pillow with good support, and that keeps your body in good posture throughout the night.
Noise Colors – Experts say that a sudden change in noise while we are sleeping can wake us up or keep us up (can anyone here testify to that?). But by listening to low-level background noise, your brain will be less alerted to changes in sounds compared to when it’s silent.

With a number of options available — including white, pink and brown noise— what “color” noise is best for sleeping? The truth is, there isn’t one specific type of sound that is going to make everyone sleepy. You may have to experiment with different ones to find out which one you like and works best for you:

Brown Noise – Brown noise is considered a layered sonic hue that has a sound like a low roar. It’s known to promote relaxation and improve focus. Examples include: a strong river current, strong wind, waterfall, thunder or heavy rainfall.
White Noise – White noise is a consistent ambient sound that can help mask disturbing sounds. Studies have shown that is can help reduce agitation and stress. Pure white noise is said to resemble a “hissy” sound. Think of the sound of a TV or radio tuned to an unused frequency, a fan, air conditioner or softly humming refrigerator.
Pink Noise – Pink noise is white noise, but has been described as “less harsh”. Some examples include: leaves rustling in the wind, waves on the shoreline, and steady falling rain. Pink noise may also boost brain activity associated with deeper sleep and even lead to improved memory.

What helps YOU to get a good night’s sleep??

3 Simple Ways to Increase Brain Health

March 26, 2020

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When we think of getting into shape we all probably automatically think of working out, building muscle, losing weight and getting toned. But I believe we tend to forget to get, or keep, our brains into shape.

1. Diet

What you put into your second brain effects your first brain. When you consume foods that make your body feel sluggish and dull it stands to reason that it would also make your brain sluggish and dull. We like our brains to be sharp and active, full of energy just as much as our bodies are.

So it’s time to dump out all those highly processed foods, full of preservatives and GMOs, high in fake sugar and dyes, and start filling up on good whole foods and lots of fruits and vegetables. Just to get you started, here are some favorite brain boosting foods:

Avocado – Don’t give them a bad rap because of their high fat content! It’s GOOD fat, guys! Rich in Vitamins B, C and K and folate, avocados can help prevent blood clots and can improve your brain function and memory.

Blueberries – High in antioxidants, they are a major brain boosting food AND they taste AMAZING! Packed full of Vitamin C, Vitamin K and fiber, blueberries are good at protecting your brain from stress.

Broccoli – Along with any leafy greens, broccoli is a great brain booster. It is high in Vitamin K to help sharpen your memory…and loads of Vitamin C and fiber!

Dark Chocolate – Hands off the Hershey’s Kisses! Not ALL chocolate is the same. The darker the better! Actual dark chocolate, minimally processed is full of antioxidants and flavonols to improve brain function and help the blood flow to the brain.

Salmon – Salmon is high in Omega-3 fatty acids, which can help reduce brain fog and improve memory and focus. BUT…avoid farmed fish, which can be very high in toxins and mercury. Go for wild caught Alaskan salmon (which tastes wonderful, by the way 😉 ).

2. Exercise

An increased heart rate increases blood flow to the brain, sending in more oxygen and nutrients. This boosts your mood and reduces stress by releasing those “happy hormones and chemicals”, dopamine and endorphins…while sweeping out the stress chemicals.

Exercising gives you more energy during the day and helps you sleep better at night, which we KNOW improves brain function and improves memory.

If you are not sure where to start, or have not worked out in a while, here are some ideas. And remember, start out small and build your way up. It’s not worth hurting yourself! 😉

Running/Walking – Running is not everyone’s favorite thing (it’s not mine, for sure), and it can be hard on the back and legs if you do it wrong. But, if you do it right, it is still a good way to increase your heart rate and build up your endurance. Walking is also a good, and slower, way to do it.

Biking – It’s easier on the joints than running, and it is also a good way to build up endurance and increase your heart rate.

Dancing – Who says you can’t have fun while you are working out??

Swimming – You can get some good exercise AND cool down during the summer! A double win!!

Stair climbing – This one is easy to do. You can find stairs anywhere! It’s pretty easy on your joints, but it can still get your heart rate up (especially if you do it several times). TIP: Whenever you can, opt for stairs, instead of an elevator or escalator.

3. Be Intentional with Your Thoughts

They have a lot of power. What you put into your mind, believe it or not, effects your brain’s health. If you take everything in, think on every dark, sad, depressing thought, all the fears, negativity, lies, what ifs and unknowns in life, it starts to bog you down and control your brain.

I have talked about the importance of our emotions in health, and really being mindful of our thoughts and emotions. You can check out that article HERE.

The main point is this:

What affects the brain affects the entire body. Be vigilant to protect it and keep it going strong. Especially as we get older and things in this world are intent on tearing it down. Remind yourself of truth… start quoting scripture to yourself. Have a few memory verses to say when all the negative thoughts start to pour in. So…stop LISTENING to yourself and start TALKING to yourself.

Bonus: Essential Oils

Aromatherapy is also a good way to boost your brain health. Here are some favorites!

Lemon/Orange – Citrus oils are great for uplifting your spirits and body and promoting clarity and boosting your mood and focus.

Peppermint – This is also an uplifting oil that can help boost your memory and concentration.

Vetiver – Can help soothe anxiety and nervousness, and also improve sleep.

Jasmine – It is an uplifting smell and can help ease stress and anxiety.

Lavender – This is a good oil for easing stress, relaxation and helping to promote sleep.

From Resolution to Habit

January 1, 2020

Time For Change Clockface

Making New Years resolutions is the thing to do, right? Make a long or short list of things you want to do better in the coming year and hope for the best. But what is the point? We start out strong enough, but after about a week we slow down and before the end of the month we have dropped it completely. In theory, they are a good idea. Trying to improve your health or lifestyle. But if they don’t last, or stress us out, should we be making resolutions?

I don’t think there is anything wrong with the idea…just the execution of it. We tend to get over zealous and bite off more than we can chew, then choke on it. This year, let’s try a different approach. Let’s start by taking smaller bites and steps and working our way up. Remember the saying, “slow and steady wins the race.” That turtle knew what he was doing, and I think we can take some lessons from him. We tend to want to get things done big and fast! And, while there is admiration in that, it’s not always practical…or the best and most assured way of accomplishing your goals.

Here are some of the most popular New Years Resolutions that people make, and some ideas on how to accomplish them. BUT…here’s the catch! DON’T pick as many as you want to do!! JUST PICK ONE! Start out with the one you want to accomplish the most, start out small and slowly build up until it has become a habit…then you can move on to another one.

1. Limit Toxins

We know there are a lot of toxins in our every day lives, and not just from the food we eat, but from the products we use and the things we are around. Start by picking ONE toxic thing to get rid of or replace. Things like makeup, soap and beauty products, cleaning supplies and scented candles are all good places to start cleaning up the toxins in your daily life.

2. Limit Technology

This one is tricky. Our cellphones, computers and TV can tend to rule our lives. We spend the majority of our day starting at a screen, watching entertainment, chatting with someone, looking up something or just scrolling through Pinterest or social media. But we also work on them…SO…set up a reasonable amount of time to be on your devices each day, and don’t deviate from it. Limit distractions that would cause you to take longer in your work. Don’t keep your phone with you all the time. When you are with spending time with family and friends, put it away, and show them that they are more important to you than anything you can find on a screen. And try and keep your phone out of your bedroom at night. Turn off all your devices about an hour before retiring and place your cellphone in the next room.

3. Drink More Water

We ALL need to drink more water. But sometimes it is hard…we don’t feel like it, we forget, or we just don’t like the taste of it right now. Here is a way I have found to get more water in your body…without necessarily realizing it: Do you have a water bottle? Good. Keep it full, and keep it nearby. While you are working, watching a movie, listening to something, or out and about. When you get bored, or start thinking about what you are working on, instead of waling to the kitchen to munch on a snack…reach for your water bottle. It empties faster than you might think when you start doing it by habit.

4. Eat Less Junk Food

Let’s face it…the American diet is mostly junk food: Sugar, Soda, Dye, Processed Foods, MSG, GMOs, etc. But, we can make better choices and start eliminating those nasty foods…it will just take some time and a lot of determination. You can start by slowly eliminating one thing a week/month. (Now, this will mean you have to start reading labels.)

5. Exercise More

This is not as hard as you might think. You don’t have to go all out at the beginning. Start one day at a time, adding a day each week. And it could be as simple as taking a walk around your neighborhood, slowly building up the intensity.

6. Spend More Time Outside

Again, this is more simple than you might think. Taking a walk once a day, having your daily devotions outside, sitting outside and watching the sunset with your family, going to the park (you can even take your work or a project with you, if you are able).

7. Eat Healthier

We all say we should get more fruits, vegetables, protein, supplements, vitamins and minerals. If you decide to take some junk food out of your diet it becomes easier to add in these types of foods and eat a healthier diet.

8. Spend More Time with Family

It is easy to allow other things to get in the way of spending time with family. Don’t schedule activities every day of the week. Pick a day to be family night. Play some games, watch a movie, work on a project together.

9. Be More Productive

You have to prioritize. Make a list of the things you wish to accomplish during the week (starting with the highest priority), limit distractions. Then start going down the list each day. If a lower priority task does not get accomplished when you wish, it’s OK. Keep working on it. And you soon get into a groove for completing the tasks that are most important. It may mean giving up something on your “want list” in order to get a job done. We have time for, and accomplish the things we want most…and when we focus on what we are doing.

10. Be More Positive

We can all be a Negative Nancy in our world today. There is a lot of things to think negatively about. But what we don’t always see are the thousands of things to be thankful for each and every day. Did you know there are several things to be thankful for each day? And I am only asking you to think of ONE. Each day, look for one thing you can be thankful for, write it on a piece of paper and place it in a jar. Then, at the end of the year, you can open it up and read about all the good things God gave you each day of the year!

New Years resolutions ARE attainable, we just have to look for a different way of accomplishing our goals. And if you stumble or miss some days/steps along the way…just pick yourself up and keep moving forward. That is the key: the direction, not the speed. So DON’T GIVE UP!

Tag: habits