7 Ways More Sleep Boosts Your Health

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The importance of a good night’s sleep

How do you feel when you wake up having gotten plenty of sleep the night before?  In a good mood, bouncy and energetic, ready to tackle your day?

Did you know that a good night's sleep can improve your memory and make you smarter? When you sleep your brain is sorting memories and the knowledge and skills you work at during the day get processed at night.

The benefits of a good night's sleep on our mind and body cannot be emphasized enough. Yet, there are many diseases and common illnesses that could be minimized or improved if we only got enough quality sleep.

Sleep Deprivation and Its Effects

1 | Your immune system becomes hampered. This not only means you can take longer to recover from an illness, but it raises the risk of increased chronic illness. So don't let yourself get run down. Get into the habit of getting the rest you need to keep your immune system in tip-top shape. That, in turn, improves your ability to fend off colds, the flu, and other infections.

2 | Poor sleep quality increases the risk of cardiovascular disease. Sleeping helps heart vessels to heal and affects processes that maintain blood pressure and sugar levels. Skip the sleep you need and it can lead to a surge in stress hormones. Your heart works harder and doesn't get the rest it needs. Getting plenty of sleep fosters a state of relaxation that helps to reduce blood pressure.

3 | Sleep deprivation also increases the risk of respiratory diseases. A nighttime disorder can interrupt your sleep lowering the quality of that sleep. As you wake up through the night these experiences cause sleep deprivation. This leaves you more vulnerable to respiratory infections and can worsen existing respiratory diseases.

4 | Lack of sleep can affect weight. Hormones that control feelings of hunger or fullness are affected by sleep. When you sleep less you eat more and have more difficulty burning the calories. "Researchers at the University of Chicago found that dieters who were well-rested lost more fat of their weight loss than those who were sleep-deprived, who lost more muscle mass. (They shed similar amounts of total weight regardless of sleep.)"

From <http://www.health.com/health/gallery/0,,20459221,00.html#have-a-healthy-weight-0>

5 | Sleep deprivation causes the release of insulin. This can increase the risk of type 2 diabetes by affecting how your body produces glucose. What happens, with ongoing sleep loss, less insulin is released after you eat. But, your body secretes more stress hormones, which while helping you to stay awake makes it more difficult for the insulin to do its job.

6 | Lack of sleep is a factor in stress headaches. If you get stress headaches or migraines getting plenty of sleep will help to keep them away. Sleep deprivation plays an indirect role in making your head hurt. Stress and anxiety can bring on a headache even if you are properly rested. Keep in mind that too much sleep can also cause headaches.

7 | Insufficient sleep can affect hormone production, testosterone levels, and sperm count in men. It can wreak havoc with your emotions, making both of you too tired, or just plain uninterested. Good quality sleep keeps testosterone levels high. Cheat yourself out of sleep, and you cheat yourself out of great sex.

For further reading check out this article Health Benefits of Sleep.

7 Quick Tips to Sleep Better

• Avoid alcohol before bed

• Avoid caffeine after 5 pm

• Don't eat late in the evening

• Exercise during the day

• Optimize your bedroom (light, noise, temperature)

• Take a relaxing bath or shower

• Try to sleep and wake at consistent times

Sleep is just one part of improving and maintaining good overall health. Nutrition and exercise are also pivotal. I think of these 3 things as the most basic self-care habits. Yet of the three, sleep can be the easiest to-do. It takes little thought or preplanning in most cases, unlike menu planning or an exercise schedule. So take any Mom's advice, and get to bed at a decent time. You'll thank yourself the next morning.

I know a good night's sleep leaves me feeling refreshed, and on top of the world. But the best part is that my day just seems smoother and any problems that arise are easier to manage. So let me know in the comments how you feel after a good night's rest or let me know if any of this is helpful to you.

7 Tips To Manage Your Life's Transitions

TOP TIPS

The one aspect of life you can count on is change. People are not fond of change, but it happens to us all the time. Most people (if they’re lucky) will get older. Many will have children.

The children will grow up and go to college and then branch off on their own. Parents get older to the point where their children may have to take care of them. This goes on and on.

The following tips are helpful ways to deal with life transitions.

I also include 2 actionable steps you can take right away and a shortlist of suggested readings for people who are looking for additional information.

1.  Accepting Change

Of course, some changes are going to be easier than others, while many changes are difficult or just plain beyond our control, and there’s no way around that.

Therefore, it’s best to accept them and get on with your life. That’s not easy by any stretch of the imagination. But, once you learn to do this, you will find it much easier when those types of changes occur.

2.  Don’t Live with Regrets

We are unable to change our past, at least not yet. Until someone discovers a way to do that, don’t worry about what you can’t change in your past. It’s a huge waste of time and energy.

Instead, it may help you feel better if you make amends where possible, or do that one thing you feel you missed out on doing. Besides, if you let regrets rule your life, you risk missing out on the life you still have in front of you.

3.  You Are Not Alone

Regardless of your stage of life, there are plenty of people who have already experienced it or are doing so right alongside you.

Seek out these people and learn from them. Don’t forget to pass on to others what you already know. You’ll meet new friends in the process, and you’ll discover that the world is not as lonely as you thought.

4.  Have Some Alone Time

You shouldn’t go it alone. But, you should take some alone time for yourself. Think quiet contemplation. This is a time that you spend to help clear your head of the cobwebs.

Go for a walk, go to the park and feed the pigeons, or go to the gym. Whatever you want to do, it is for you to decide.
 

5.  Enjoy Life No Matter What

Everybody deals with tragedy and disappointment at some point in their lives. You will grieve the loss of loved ones, and you may even have adverse situations that you’ll have to deal with.

 As much as possible, keep your chin up and try to enjoy your life no matter what type of situation you find yourself in. You only get one life, you want to live that to its fullest.
 

6.  Understand Your Purpose

You were put on this earth for a reason. You do things differently than anyone else. Even though you think you do something similar to others, you have a unique angle or spin that only you can bring to that thing.

Try to determine what it is you are meant to do and do it. If you are stuck on something that doesn’t fit for you, your life is going to be miserable or unsatisfying at the very least.
 

7.  Get Help When Overwhelmed

There are going to be situations where it feels unbearably tough to deal with. If you ever get to this point, seek out help.

You can start by asking for advice from your family or friends. But for more serious situations, consider seeking professional help.

ACTIONABLE STEPS

Get Your Financial Affairs in Order

Financial burdens are with us throughout our lives. These get more difficult as we take on more responsibilities and as we age. Older people use medical services more than younger people, on average. You need to make sure you have what you need whatever your stage in life. It’s a good idea to seek out professional help from an advisor for this.

Update Your Will

It’s amazing how many people don’t do this and when they finally leave this wonderful planet, those left behind have to pick up the pieces. Make sure you specify how your assets are going to be divided when you are gone. It’s going to happen, hopefully, later rather than sooner. But, happen it will.

FURTHER READING

1.  Transitions: Making Sense Of Life's Changes

By William Bridges

2.  Tough Transitions: Navigating Your Way Through Difficult Times

By Elizabeth Harper Neeld

3.  The Anatomy of Change: A Way to Move Through Life's Transitions

By Richard Strozzi-Heckler

I hope these tips help you deal with the transitions you will face in your life. I know that some transitions are pleasant and others are not. But, I also believe that it is well within our ability to influence the changes they bring to our lives.

In that same vein of dealing with transition/change, I have created an e-guide called Embrace Change See a New You. Some topics include The top 10 fears that prevent us from change; The reasons people want to change; and The butterfly effect of change. It can be found HERE on my shop page. 

Let me know if you have any thoughts or tips of your own on this subject. I'd love to hear them. 

Lessons I learned From The Titanic

Yes, I did, I said that.

I know I will as like as not receive a ration of sh** for this post. Oh well. I am accustomed to the eye-rolls people shoot me when I mention Titanic (you Titaniacs out there know exactly what I'm talking about).

My Grandmother took me to see The Unsinkable Molly Brown when I was five. Now Debbie Reynold's as Molly, was only on Titanic and in that lifeboat for about 15 minutes. But I was permanently hooked. To my five year old mind I thought here is a woman who lived her life large, talked about and splashy. Yet, when it was most important she urged the women of her boat to row for warmth and helped to keep their spirits high.

Titanic’s lessons are hindsight learned and full of what ifs. If you are interested in learning more about Titanic there are books (way too numerous to mention) to read and movies to watch. So in keeping with the approaching 106th anniversary this is some of what I have learned from Titanic.

Make a Splash In Your Life –

The days are long but the years are short so make them count. That can be in a huge noisy way that affects many people on a grand scale. Maybe you have built the better mousetrap everyone wants to buy or you just want to help people. If you are the quiet type maybe your impact reaches a handful of close family and friends only.

Your Life Is a Journey –

Don’t rush through it. Making memories takes time. Savor the experience of people following along the same path with you. Revel in the time you have with those whom you briefly meet. Enjoy the sights and sounds as you go along.  It’s better to see half as much and remember it than to see twice as much and remember nothing.

Heed the Signs –

Things can and do happen out of the blue sometimes and we are not prepared for them. Sometimes we bury our heads in the sand and want to believe nothing bad will happen to us. Either way you need to take some kind of precautions and heed whatever signs you are given.

You Are Not Alone –

Sure, you should try to do some things on your own. But when you have tried or just know it's too hard to go it alone. Ask for help. As a general rule people want to help you. It makes them feel better about themselves. Give help when you are asked for it. And especially when you are not asked and you see a need that you can address.

Be Strong And Persevere –

You don’t always get what you want. Sometimes you just get what you get, and you have to make the best of it. These people are very strong because it's never easy to make the best of a bad situation. Yet, it’s the strongest of people who consistently persevere, who view obstacles as challenges and find new ways of going around them or over them. We call these people winners because they have made that choice.

I do have one book recommendation for you if you have no idea where to start reading about Titanic. You can't go wrong with Walter Lord's "A Night To Remember." It's a straight forward un-embellished account of what happened on April 14 1912 when Ship meets iceberg.

I hope you have enjoyed this post. Drop me a reply so I know if I should write more of these life lesson type posts.   

How To Know You Are An Introvert

Our world is naturally extrovert-centric, and up until very recently, introverts got a bad rap. Naturally, introverts often feel the need to pretend to be extroverted more than they really are so they aren’t ridiculed by their friends for being a party-pooper or more necessarily so because they live and work in an extrovert-centric world. But after a while, you may have forgotten who you truly are and wonder why some things seem so difficult for you. Here’s a list of six behaviors that prove you are an introvert. If you have friends or family who are introverted please share this post with them.

You feel like a fraud when networking -

Textbook introverts are uncomfortable making small talk, which is a vital part of networking activities. If you feel something akin to a used car salesman no matter what the networking event is or feel you have nothing of interest to add to the conversation, or just dislike being put on the spot, you may be an introvert posing as an extrovert.

You feel out of place, even among a large group of friends -

Introverts much prefer one on one conversation rather than conversations with large groups, even if the group is full of friends. They often find the topic of conversation dull or not worth jumping in and talking about. However, when they are chatting with just one person, they can sway the topic of conversation to something that excites them. Still, you will find the introvert one of the first to leave the party when they have had enough.

You get overstimulated rather than bored -

A good description of an introvert shows they are rarely bored because there’s always something new and exciting to think about. They may have several projects that they are interested in, though they tend to focus on only one at a time. They love being by themselves and find solitary pastimes to be especially invigorating.  They do, however, get overstimulated when there’s too much going on.

You’ve been told you are intense -

A problem common to introverts is they enjoy jumping right into the deep pool of conversation. They feel idle chit-chat is a waste of time and energy and will start a conversation off with a deeply philosophical comment or question. This can freak out an extrovert who just wants to have a good time. Yet, in social situations, introverts often attach themselves to a trusted extrovert who makes it easier for them to meet new people and engage in the necessary small talk.

You shut down when over-stimulated -

When there’s too much going on all around an introvert, they head for the hills to hide. When that’s not possible, they simply shut down. This zoning out gives their brains a break - it’s a mental retreat they take if a physical one isn’t possible. When you can, you avoid being over-stimulated by saying no to things you know will drain you or make you feel uncomfortable.

You don’t run to answer your calls or respond to texts -

Introverts don’t like to be interrupted when they are thinking or working. Since they aren’t the gregarious folks that extroverts are, they have to be in the mood to talk to people. If they don’t feel like it when someone calls or texts them, they will allow the call go to voicemail and deal with the text at a later time. If you do this, it doesn’t mean you don’t like the person, but that you are in a rejuvenating space and need to be alone. You’ll catch up with them later.

Further reading:

• 10 Things You Need To Know If You Love an Introvert

• How to Know If You Are An Introvert Or Extrovert

• How to Know If You’re An Introvert

If you hadn’t guessed I am the quintessential introvert. Over the years I have noticed some patterns of the behavior have become easier while others are more difficult. For instance, it is harder for me to leave the house than it once was. Once I am out though, I find I can talk to anyone, where before I spoke to no one. 

If this post resonates with you and you see yourself in any of these behaviors let me know which ones. Yes, I am curious. And I am also buoyed by the knowledge that so many of us who are introverts own it proudly these days. Included in this number is Steven Spielberg, Mahatma Gandhi, Bill Gates, and Eleanor Roosevelt just to name a few.

Five Reasons You Need To Keep A Gratitude Journal

I don’t doubt you've often been told to be thankful for what you have when something awful happens. But, it’s not easy. Research shows that being thankful is a beneficial habit. When you are in the habit of being grateful it’s easier to focus on the good in your life rather than dwelling on the bad. Keeping a gratitude journal is an increasingly popular tool being used by those seeking to improve themselves.

And The Five Reasons Are:

1|   Changing Thought Patterns: studies have shown a strong mind-body connection. When we feel stressed, anxious or any other negative emotion it can have a negative effect on our physical health. By considering those things, events or people you are thankful for you create positive thoughts and feelings which help reduce your stress levels. It also reminds you that whatever happens to you there is always something to feel thankful for.

Your commitment to your gratitude journal focuses your mind on positive events, conversations, relationships, and the gifts each new day brings. Enabling you to see more than just those negative ones that tend to fill your mind and dominate your thoughts when they happen.

Another way your thought patterns change is that you find you begin to push boundaries and remove limiting beliefs. This happens as you not only keep your gratitude journal but as you review it. You find that your mind opens to new possibilities and you gain in self-confidence and knowledge.

2|   Improve Your Health: the fact that there is a mind-body connection means that by focusing on positive thoughts and feelings in your gratitude journal you are helping to improve your physical and mental health. Studies have shown that regular gratitude journaling can:

    Relieve stress and anxiety

    Improve sleep

    Gain perspective

3|   Create Optimism: some days it's just too hard to see the forest for the trees. You find yourself focused on something that has upset you and that troublesome thought nags away at you constantly. Taking some time to sit quietly and think about something you are grateful for helps reduce negative thoughts and feelings and replace them with positive ones.

4|   Improved Sleep: regardless of whether you feel the need for eight hours sleep each night your body and mind do require a regular amount of sleep each night for optimal mental and physical health. Keeping a gratitude journal is fun, calming, and a positive activity that promotes happy thoughts and feelings. By replacing worry and stress, you can sleep more peacefully and have happier dreams.

5|   It's Fun: keeping a gratitude journal should be a fun enjoyable experience; something you look forward to. Choose a time of day that works best for you.  It doesn't matter whether you use a plain notebook, a really fancy one, or a digital method. Your entries can be as simple as I am grateful for today’s sunshine (or a more descriptive) that warms my patio where I drink my morning coffee. Get as creative as you like. Jazz it up by using different colored pens or pencils, or stickers to decorate the pages.

If you want to create a positive change in yourself and your life, then keeping a gratitude journal might be the tool you are looking for. It's cheap, easy and very beneficial to your physical and mental health.

Side-note: I found the following posts to be full of good information and I plan to incorporate an idea or two into my gratitude journal. I hope that you will also find them helpful.

Research Proves a Gratitude Journal (Strongly Boosts Productivity

The Ultimate Guide to Keeping a Gratitude Journal

Gratitude Journal:67 Templates, Ideas, and Apps for Your Diary

I hope you found this post to be useful. I would love it if you let me know your thoughts on this subject.