Tag Archives: sleep habits

10-Day Reboot: Delaine’s Day 5


by Delaine Teeple

I started out my fifth day with warm lemon water as usual.  I drink this as I’m packing lunches and getting my kids off to school. I don’t like coffee or tea, so putting lemon water in a coffee mug helps me feel as though I am having a morning treat.  I take a probiotic with the lemon water and then wheatgrass which helps boost my energy in the morning since I don’t have caffeine.

img_3177-1After taking the kids to school, I made a breakfast for my husband (He is joining me on this journey) and me. Eggs, avocado, fresh salsa from Central Market, a slice the Whole 30 approved Pederson’s bacon (no sugar) from Whole Foods and orange slices.

I did some work on my computer and then went for a 45 min. interval walk/run around my neighborhood with our dog.  I always like to use an app like Interval Timer that will tell me when to run and when to walk. It pushes you to keep it up and I need that!

I had meetings off and on all day, so I needed something quick for lunch. I made a protein smoothie with spinach, strawberries, blueberries and almond milk.

img_3193It was such a beautiful day, so I wanted to get more sunshine. After my last meeting ended at 1:45pm, I enjoyed journaling/reading on our front porch.  I loved the quiet time and the heat of the sun on my back. It reminded me to do this more often as it was much easier to think clearly on the porch than being inside looking at the clutter and to-do list. Before I left to pick up the kids from school, I grabbed an apple and almond butter as a snack.

I was scheduled to volunteer at an event at my daughter’s school from 4-6:30pm. Since I didn’t plan ahead, dinner at home wasn’t really an option starting that late.  We headed to our neighborhood Mexican restaurant – asked for no chips and I had a salad with grilled chicken and onions, avocado, no cheese and just used limes as the dressing.

Aspects of the Re-boot I’ve found the most difficult: I have found the social media/technology turn-off the hardest. I have a busy week, so I have had to do some of my work and emails at night. I am really trying to let the things go that can be done tomorrow and just put it away.

Aspects of the Re-boot I’ve enjoyed the most: As I said above, the sun is out and it has felt almost like summer, so being outside journaling, walking, or riding bikes with the kids has been extra fun.

img_3199Tips & tricks that have helped me: I can’t handle the taste of apple cider vinegar. I have learned that if I put a couple of teaspoons in cranberry water with lots of ice, I can drink it! I also got this new JosephJoseph water bottle that keeps count of how many times you fill it up each day using the dots on top (I can easily lose track). My goal is to get to 4 every day with just room temp water.  I then add in my lemon water and cranberry water with ice and I have made my daily goal.

The intention I am focusing on this Re-boot: Sleep! I am trying to get settled in bed much earlier than normal and not look at my phone.


Disconnect to Reconnect

How to Stay Energized, Renewed and Balanced Throughout Your Summer, Part II

iGnite - JournalJune19_2016

Point to Ponder:
Do you have an unhealthy relationship with your smartphone?

iGnite Neissa

by Neissa Brown Springmann

I think it’s safe to say that most of us rely heavily on our smartphones and may even struggle with a little smartphone addiction. I, for one, fall into this category because when I lose it I freak out! This handy device serves as my main communication mechanism (phone, text and email), camera, photo album, map, alarm clock, encyclopedia, dictionary, calculator and babysitter. I’m not proud of the ‘babysitter’ admission, but it keeps my kids entertained at times when I need them to be quiet.

Smartphones are an incredibly convenient tool that has simplified our lives in many ways, however too much of anything is too much and healthy boundaries are needed. Therefore, my second tip for getting and staying energized, renewed and balanced throughout the summer is to limit the use of your smartphone and reduce your time on social media. I believe that this time will not only allow you to authentically connect and reconnect with your friends and loved ones, but it will also allow you to check-in and reconnect with your body, mind and spirit. The blog Pop Sugar provides a very reasonable and realistic 7-Day Smartphone Detox plan.

  • Monday – Unfollow people who are not your real friends, unsubscribe from unwanted email lists and delete unused apps.
  • Tuesday – Turn off push notifications.
  • Wednesday – Resist the urge to look at your phone first thing in the morning.
  • Thursday – Set up a charging station outside of your bedroom and don’t look at your phone an hour before bed.
  • Friday – Go out to dinner and leave your phone at home, or if you aren’t using it for directions, keep it in your purse and only use it in the event of an emergency.
  • Saturday – Spend the day not looking at or posting on social media.
  • Sunday – Turn off your smart phone the entire day, or only use it as your phone, camera or map. No texting, emailing, or social media.

Of course these are just suggestions, an experiment if you will, but the main take away is as often as we use our smartphones and possibly social media, a good break is needed and necessary.

As you disconnect so you can reconnect, I encourage you to take note of how you sleep, feel and function. Do your smart phone and social media affect your ability to get a good nights rest, 7-9 hours per night? Do they impact your self-esteem or affect your mood? Do you have more time?

Finally, often times I think that we tinker with our phones out of boredom and even discomfort, like when standing in line at the grocery store and not knowing what to do with our eyes. If you do, I recommend resisting your smartphone. Instead, look around, people watch and maybe even strike up a conversation and connect with the people around you. I know it sounds cliche, but offline is a luxury which provides a definite peace of mind!

Action Item:
Significantly reduce the amount of time you spend on your smartphone and social media so you can authentically connect with others and reconnect with your body, mind and spirit.

You May Also Like:

  • Grow Inside by Getting Outside
  • Our 20 Habits for Feeling Our Best
  • How to Maximize Nature’s Body Benefits

Catching Some ZZZ’s

Monarch Goals and Dreams Cards- From simple and tangible to seemingly out of reach, continue to pursue your goals and dreams while having tons of fun!

Monarch Goals and Dreams Cards- From simple and tangible to seemingly out of reach, continue to pursue your goals and dreams while having tons of fun!

It is a common experience that a problem difficult at night is resolved in the morning after the committee of sleep has worked on it.
— John Steinbeck

Action Item:
Make an effort to treat yourself to at least seven hours of sleep each night, while using the sleep tips below. At the end of the week note the terrific results.

by Neissa Springmann

by Neissa Springmann

The timing to present the “S” in Enthusiastic Living is perfect, as getting more sleep is one of my self care goals I set in last weeks Goals Workshop. Even though I love to sleep and can fall asleep at the drop of a hat, my sleep habits are very poor.

While in college I was accused of being “part cat” because I fell asleep in any position and at any time. For example, I’ve fallen asleep in airplanes, cars (even while driving), and buses; as well as on couches, chairs, bleachers and rocks. I’ve even fallen asleep in movie theaters, watching broadway plays, and a live stunt show at Disney World. Finally, in a chemistry class at the University of Texas, I was nudged by a handsome male classmate to be informed that I was snoring. Needless to say, that was not a proud moment!

Yes, I am a ridiculously good sleeper but unfortunately it’s not because I’m part cat, rather it’s because I’ve been sleep-deprived my whole life. For as long as I can remember I’ve burned the candle at both ends, which is a genetic trait from both my mom and grandmother. We are notorious for going 90 miles a minute until we crash and burn. Sadly, my grandmother, who was an enthusiastic angel on earth, suffered from diabetes and developed stomach cancer. As a result, she passed away in her late sixties. I can’t help but conclude that sleep deprivation contributed to her diseases and early death; and as much as I do want to follow in many of her beautiful footsteps, sleep deprivation is not one of them, as it leads to many preventable health risks.

Sleep gives us energy for friends and resistance training at Molly's Cross Training class

Sleep gives us energy for friendships and resistance training at Molly’s Cross Training class

Furthermore, when I look at the many times I consistently do not get enough sleep I am irritable, impatient, and gravitate towards sweets and carbohydrates. It’s an unhealthy cycle with adverse results and I feel confident that most of us suffer from sleep deprivation. We live in a tremendously fast paced, over achieving, and stimulating society which makes guilt-free, satisfying and REM sleep very difficult. After researching information on sleep, it became quickly apparent that sleep is linked to everything that enables us to live an enthusiastic long life (or not) and disturbingly enough, I am breaking about 75% of healthy sleep rules! Take 5 minutes to look over this week’s Weekly Intention Guide and the check-list of self-care activities that may inspire your physical, mental and spiritual goals this week.

So, in pursuit of living an enthusiastic long life, I’ve included enlightening and critical information from the Cooper Clinic and Web, MD. I am sure you are familiar with much of the information, however it’s always good to be reminded how something as simple as sleep can make a monumental impact on your life.

Results of Sleep Deprivation

  • Weakened Immune System– The less sleep you get, the weaker your immune system is, leaving it less able to fight off colds, flu, and other infections.
  • Increased risk of heart disease– When you don’t get enough sleep, you have an inflammatory response in your cardiovascular system — in the blood vessels and arteries.
  • Increased risk of Diabetes– When you’re sleep deprived, your body almost immediately develops conditions that resemble the insulin resistance of diabetes.
  • Poor mental health and brain function– Studies have found that people who aren’t getting enough sleep drive just as unsafely as someone who’s drunk. The memory is also slightly degraded when you’re sleep deprived, and gets worse the more deprivation you have.
  • Increased risk of obesity– People who slept five hours per night were 73% more likely to become obese than those getting seven to nine nightly hours of sleep. One study found that lack of sleep was a bigger contributor to childhood obesity than any other factor.

The Link Between Sleep and Your Appearance

  • Growth hormones peak during deep sleep and contribute to cell and tissue repair. Restless, intermittent sleep can interrupt that process.
  • Collagen 1 production is accelerated during sleep, and collagen helps keep moisture in our skin. When your skin is dehydrated, it looks less youthful and supple, more dull and dry.
  • Our deepest stage of sleep, known as delta sleep, is the time when the body’s growth hormones kick-start the repair of cells and tissues.
  • Suppressing the immune system doesn’t just mean you’re more likely to catch a cold. Your skin is affected too, and you may be more likely to get rashes like psoriasis.

Tips from the National Sleep Foundation: How to get 7 to 8 Hours of sleep per night.

  • Establish consistent sleep and wake schedules, even on weekends
  • Create a regular, relaxing bedtime routine such as soaking in a hot bath or listening to soothing music – begin an hour or more before the time you expect to fall asleep.
  • Exercise regularly during the day or at least a few hours before bedtime
  • Finish eating at least 2-3 hours before your regular bedtime
  • Avoid caffeine and alcohol products close to bedtime and give up smoking
  • Create a sleep-conducive environment that is dark, quiet, comfortable and cool
  • Sleep on a comfortable mattress and pillows
  • Use your bedroom only for sleep and “extracurricular activities” (keep “sleep stealers” out of the bedroom – avoid watching TV, using a computer or reading in bed)

Just think, if we can adopt some of the above-mentioned sleep tips and combine them with seven hours of sleep per night, regular exercise AND a healthy diet….its possible that we will have found the fountain of youth, live an incredibly enthusiastic long life and won’t have to deal with sleep tactics such as the one shown in this weeks video below. Here’s to a restful and wonderful week!

JOIN THE DISCUSSION-What’s YOUR favorite benefit of getting a good night’s sleep?
My favorite thing about it is how much more patient I am…- Landry

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