Are You Sleep Deprived?

Are You Sleep Deprived?

Sleep is one of the most important keys to good health, and yet it is the one we most often sacrifice. Why is sleep so essential? And how much sleep should we be getting each night?

DAE3DqqaB-8According to the National Institute of Health, sleep is important to a number of brain functions, including learning and creating new memories. Sleep is also the time when your brain rids itself of built up toxins. Sleep affects almost every type of body system - from the brain, heart, immunity, mood, and metabolism. Those who are chronically sleep deprived are more likely to develop serious health problems, such as high blood pressure, cardiovascular disease, depression, diabetes, and obesity.

So how much sleep should you be getting each night? The Centers of Disease Control and Prevention recommends that adults (including older adults) consistently get at least 7 to 9 hours of sleep. Recent studies have shown that variability in sleep habits can significantly our mood and lead to depression, no matter how many total hours we sleep. So it’s essential that we allow ourselves to get enough restorative sleep every night (not just on weekends). So how can you ensure that you get enough sleep?

Having a bedtime routine is an important component to obtaining adequate amounts of sleep. Below are some tips to ensure you are getting the most out of your sleep. 

GOOD SLEEP STARTS IN THE MORNING

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  • Get up at the same time each morning and open your curtains to allow morning light in.
  • The snooze button is not your friend!
  • Make your bed (Have you ever seen this graduation speech by a former Navy Seal about how you can change the world by making your bed?)
  • If possible, go for a morning walk.
  • Fuel your body properly! Start with a smoothie, starring NingXia Red for an energy boost.

CREATE AN IDEAL SLEEPING ENVIRONMENT 

  • Keep your room comfortably cool. Experts recommend 60-65 degrees.
  • Turn off your TV. In fact, if possible, do not have a TV in your bedroom.DAE3DyfsulI
  • Do not look at your your devices at least two hours before bedtime.
  • Avoid eating heavy meals close to bedtime. 
  • Limit your exposure to bright light and sunlight during the evening hours leading up to slumber. 
  • Drink some herbal tea and take a natural sleep supplement, such as Young Living SleepEssence.
  • Use light-blocking curtains in your bedroom, especially if you sleep during the day. 
  • Sleep on a comfortable mattress and pillow to help support your natural sleeping position. 
  • Diffuse calming essential oils, such as lavender essential oil or Peace and Calming essential oil blend.


Relax Like Your Life Depends on It

Relax Like Your Life Depends on It
In a recent blog post, the importance of managing stress for a healthier lifestyle is emphasized. While acute stress can be beneficial, chronic stress can have detrimental effects on our health and well-being. It can lead to issues such as emotional eating, poor sleep, and mental disorders like depression and anxiety. In order to relax and reduce stress, the blog suggests various activities including turning off devices, listening to music, reading, getting a massage, laughing, practicing deep-breathing exercises, and spending time outdoors. Additionally, regular exercise is recommended as a way to manage and reduce stress.
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Get SMART With Your Goals

Get SMART With Your Goals
Setting goals is crucial for personal growth and overall wellness. However, many people struggle to achieve their goals due to factors like difficulty, vagueness, or lack of motivation. To set goals that lead to success, it's important to understand the three major types of goals: outcome goals, performance goals, and process goals. While outcome goals may offer temporary satisfaction, the focus should be on performance goals and process goals for continuous self-improvement.

To ensure goal success, it is crucial to follow the SMART principle. Goals must be specific, measurable, attainable, realistic, and timely. Specificity involves outlining what you want to achieve, how often or how much, and where it will take place. Measuring success helps with accountability and motivation along the way. While it's essential to challenge yourself, goals must also be attainable and realistic within your limitations. Lastly, setting a timeframe for goals keeps you accountable and motivated. Sharing your goals with others through social media or with a friend can provide additional accountability and motivation.

In summary, setting SMART goals that are specific, measurable, attainable, realistic, and timely is key to achieving personal growth and wellness. By following these guidelines and sharing goals with others, you can stay motivated, accountable, and inspire others to reach their goals as well.
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Build Your Empowerment Tribe

Build Your Empowerment Tribe
Surrounding ourselves with like-minded individuals can have a significant impact on our ability to achieve our goals. Whether it's training for a marathon or striving for success in life, the support and encouragement of our fellow "runners" can be a powerful force. Sharing our goals with others increases our commitment, and writing them down or even posting them on social media can hold us accountable. Joining a fitness journey with friends or hiring a personal trainer can provide the motivation and support we need to stay on track. Lastly, celebrating and announcing our progress not only keeps us motivated but also inspires others to follow our lead. So, ask yourself, whom are you empowering by your example?
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