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Struggling to catch some ZZZs ?

Garfield sleep

Garfield sleep

Hi Folks,

With the coming of Fall, work commits, family, and various side side projects, having energy ~ aka ~ a good nights sleep is just as important as good nutrition.

Here’s some suggestions to make it easier in catching those ZZZs.

Two studies published recently in the journal Sleep identified cell phones and our jobs as the biggest culprits of disrupted sleep among teens and adults, respectively. So, what can you do to combat insomnia? Here are some tips.

Easy ways Steps to a Great Night of ZZZs ~

  1. Make sure your environment is comfortable: bedding, pillows, temperature, noise, and lighting are all factors that can determine the quality of your sleep.
  2. Sleep when you’re tired: take naps if appropriate, but more importantly, go to bed when your body signals you that it’s ready. Staying up late to watch your favorite show is NOT more important than your health.
  3. Stay properly hydrated: hydration is key to reducing muscle cramping and other body discomforts, however it’s good to make sure you’re not going to bed with a full bladder — that will be a major disruptor. Accomplish the bulk of your hydration during the day and wean down a couple hours before bed.
  4. Ensure your hunger is satisfied: going to bed on an empty stomach is just as uncomfortable as being stuffed. Learn to listen to your body’s satiety cues and eat to satisfaction.
  5. Limit certain foods and drinks: stimulants such as caffeine found in coffee, tea, and chocolate disrupt your sleep cycle if ingested too late in the day. Although alcohol is technically a depressant, it is a major sleep disruptor — you may pass out, but it’s not quality sleep when under the influence!
  6. Go device-free 2 hours before bed: basking in the blue light of your phone or iPad depletes melatonin — the hormone that induces asleep. The Division of Sleep Medicine at Harvard Medical School found that regular use of devices before bed increased difficulty falling asleep, and reduced time in restorative sleep.
  7. Write out tomorrow’s to-do list: Worrying about work or an unfinished to-do list can keep you up at night. Write down tasks or recurring thoughts that are keeping you over-stimulated, stressed, or distracted. Even writing a letter to someone who upset you then throwing it away can stop the auto-play of negative events in your mind.
  8. Unwind before bed: read books in print under dim lighting, laugh and reminisce with friends or family, visualize, reflect or meditate on the abundance in your life, and journal gratitude for all you’re experiencing. These activities shift your mind and body into a state of relaxation by increasing the release of endorphins.
  9. Drink Calm Tea: the anti-stress drink by Natural Vitality is a simple way to provide your body with one of its most abundant and vital minerals, magnesium. Known to reduce stress, muscle cramping, and aid sleep, it’s my favorite go-to tea when I need some extra support.
  10. Do some yoga, stretching, and deep belly breathing: all of these activities have been proven to relax your mind and body, preparing you for a restful, rejuvenating sleep. The results are profound and require minimal time to take effect.  Click here for a quick 4-minute sequence to do before bed. [[https://youtu.be/culYH2wddkU ]]

If you’ve ever lost a night of sleep — let alone several in a row — you know just how important it is to every part of your well-being. Your work, relationships, and fitness goals depend on the consistency of quality sleep. Implement these steps, one at a time, and in 10 days your sleep, and your life, can dramatically improve.

Furthermore, consistent, sufficient sleep combats the myriad ways our health can diminish, while insufficient sleep can stop weight loss and stress reduction efforts in their well-intented tracks.

Here are just a few benefits your waistline will glean from instilling regular sleep habits:

  • Balanced hormones—ghrelin and leptin, make you feel hungry or full, respectively. Sleep deprivation increases the release of ghrelin while suppressing leptin, increasing the likelihood for overeating.
  • Healthy insulin response—high blood sugar is linked to diabetes. Sleep deprivation results in a higher-than-normal blood sugar level and impaired insulin response, resulting in greater fat storage and long-term health issues.
  • Tissue repair and growth—cells, organs, blood vessels, and those all-important muscles that burn fat and lead to a lean body and efficient metabolism regenerate during sleep.
  • Strong immune system—defense against foreign substances, even the common cold, becomes challenging when sleep is inadequate. Being chronically ill can derail your fitness efforts instantly.
  • Improved digestion—nutrient absorption, increased energy, and toxin elimination keep your metabolism humming along in top shape.

Common Sleep Disruptors
There are so many ways sleep can be disrupted, and figuring out what is at the heart of your sleep issues can seem overwhelming. But it doesn’t need to be a daunting task — your health is worth the effort. Masking your sleep issues with over-the-counter drugs or prescription aids is not a long-term solution.

Stress, diet, anxiety, negative thoughts, stimulants, alcohol, TV, electronic devices, an erratic work schedule, a new baby/young child, puppy, noise… the list of contributing factors is endless.

Hope this helps you to enjoy Boundrylessly Refreshing Sleep just like a baby !!

Baby sleep

Baby sleep

The Power of Baking Soda

Baking Soda

Baking Soda

Hi Folks,

Hope everyone is ready for Halloween.

Speaking of Trick or Treat, don’t be tricked by over the counter remedies that do more harm than good.

Here’s some easy applications to a common item found in most kitchens….

Baking Soda ~

Baking soda is often thought of as a baking necessity and not much else.

It turns out this natural salt can help with health in ways most people simply aren’t aware of.

These baking soda uses are safe and effective and can help out with common ailments many people suffer from.

1: Baking Soda Can Help Treat Symptoms of GERD 

GERD  (gastroesophageal reflux disease) is usually displayed in people’s lives as indigestion, ulcers, and heart burn.

Most people turn to anti-heart burn medications to to treat the symptoms of GERD.

And while effective, they can also exacerbate the problem.

Baking soda works similarly to many medication as it neutralizes the stomach acid that causes that distinct burning and pain.

Though not recommended for consistent and long-term use (baking soda can disrupt electrolyte balance) baking soda treatment can be quite helpful for temporary relief of these common maladies.

For dosage:

“½ teaspoon fully dissolved in a half a glass of water, taken every two hours (do not take more than seven ½ teaspoons in 24 hours, or three ½ teaspoons if you’re over 60″
2. Baking Soda Can Improve Athletic Performance.

Using baking soda to help with athletic performance is known as soda doping.

It’s not a common use of baking soda but there has been research to prove athletes who participate in endurance events experience positive effects.

The researchers write:

“Essentially, sodium bicarbonate is an alkali substance that increases the pH of the blood. This seems to reduce and offset the acidity produced in the muscles during intense, anaerobic exercise that produces lactic acid most quickly, such as fast running or swimming.”

Again as reference in point one, sustained and continued use of baking soda to increase athletic performance isn’t recommended, only because doing so can disrupt electrolyte balance.

However in the vent you have a race or something similar coming up in the future then “soda doping” might help.

3: You Can Use Baking Soda to Treat Bug Bites

Dr. Wiggy saunders writes:

Baking soda has the remarkable property of working to neutralize the irritation associated with things like mosquito bites, bee stings, and the annoying itchiness of poison ivy.

Things most of us will deal with several times every year.

I recommend making a baking soda paste for the best use of baking soda to treat the irritation. To create the paste mix a teaspoon of baking soda with a few drops of water so it creates an easily spreadable paste. Then apply the paste to the irritation and place a bandage over it. That should do the trick in helping to relieve the irritation.

If you’d like to enhance the treatment process you can make the paste with aloe vera. This will actually cause it to stick to your skin a little bit better and will provide a cooling and soothing sensation as well.

4:  Use it to Remove Splinters 

Perhaps one of the most unique uses of baking soda is for the removal of splinters.

Baking soda applied to the wound site can actually cause the skin to swell and dislodge the splinter from within.

This eliminates the need to damage skin with tweezers as you seek to dig it out on your own.

To make this work simply “Make a paste of out of the baking soda (similar consistency as described in point #2) and then place it over the splinter. Bandage it and let it sit for a few hours. This should cause the skin to swell slightly and expel the particle. If that doesn’t work then try it again in a few more hours.” 

With a few applications you can get a splinter out with relative ease.

Here’s to a Boundrylessly Happy ~ Healthy Fall-Winter Season !

Baking Soda

Baking Soda