In line with the previous post, lets look over some of the techniques and implements you should do to help get a better and deeper sleep. This post covers various approaches to conquering insomnia, so there should be something for everyone to try.

1. Be Consistent: The human body does well on a routine, if you develop one before you go to bed your body will quickly get the idea of “Ah, this means bed, time to get sleepy.” Make sure that this routine happens roughly the same time nearly every night and is something you find enjoyable.

2. Relax: As mentioned earlier, the body needs time to get into sleep mode. To give your body the best chance of sleep, make sure you slow down and progressively relax as the night goes on. This could be reading, writing, spending time with family/friends, or meditation. You could even incorporate your relaxation into your bedtime routine, a nice hot shower or bath before bed followed by a face mask is heavenly after a long day. If you find yourself still laying awake 20 minutes after doing your routine, keep it up until you feel tired.

3. Focus on Your Body: Paying attention to your body and its functions as you lie in bed may help you to notice things on a deeper level. Checking in on your body and feeling where you are in the moment as you slowly breathe allows you to decompress from the stress of the outside world. Noticing how your hands and legs are resting against the bed allows a positive state of welcoming the rest and allowing yourself to just exist as you are can help you drift off into slumber. 

4. Facilitate a Positive Sleep Environment: The more comfortable the surroundings, the easier it will be to fall asleep. Some of the things you can try are to dim the lights or sleep in total darkness, think about sounds or have something relaxing playing in the room, make sure your bed is comfortable, or try keeping the room at a slightly cooler temperature will help the body naturally become sleepy. We produce a lot of heat when we sleep, so in an effort to conserve energy our bodies will get sleepy faster if its cold.

5. Be Energetic and Social in the Day: Studies have shown that people who were social and saw the faces of people went to bed in a better mood than those that did not. As social creatures, our energy gets used up when we enter social situations, so being depleted of it at the end may help achieve a deeper state of sleep. In addition, going to bed in a good mood from social exposure facilitates a more restful sleep.

6. Have a light snack: We are not trying to go to bed starving or stuffed. If possible we get a happy medium of a satisfied stomach followed by peaceful sleep not only because they fill you up, but because the nutrients and vitamins contained in these snacks can aid in producing hormones and chemicals that naturally help you get to sleep such as tryptophan, magnesium, calcium, and melatonin. Some great snack foods include: Walnuts, Almonds, small amounts of  dairy, green leafy vegetables, small amounts of foods with a high glycemic index (such as pretzels, white rice, cereal, and corn chips), tart cherry juice (or any natural red juice such as cranberry, pomegranate, etc.), fruits (especially kiwi and bananas), and herbal tea (chamomile in particular).

If all else fails, ask a doctor! 

We all know that sleep is critical to function on a day to day basis, but an irregular sleep pattern can do more damage to the body than you may realize. A lack of sleep can affect your emotional wellness, hormone balance, physical appearance, and much more. A good nights sleep can make a world of difference, so to help you out here is a list of things you can bring into your life to help the journey to dreamland.  

Lets start with the things to avoid,  sometimes knowing what not to do is better than knowing what to do. Everyone is different in how they can get to sleep, but if you want to improve your sleeping habits here are some things you may want to start with:

1. Light and Electronics: Our bodies are naturally hardwired to function when the sun is up, and our internal clock cannot tell the difference between a lightbulb and the sun. As it gets closer to bed time, limit your exposure to artificial light that comes from your in-home light and electronics. Electronics not only stimulate our brains, but screens emit a special blue light that mimics the light we see from the sun, which tricks the body into staying awake. Try to use dim lighting in your home to allow your body to naturally bring itself to a state of rest.  If you have to use your devices before bed, use them on a lower brightness or install an app that can block blue light on your device. We recommend f.lux!

2. Alcohol and Drugs: Alcohol is known as a depressant due to its ability to slow our bodies functioning down, but alcohol itself is a toxin that the body has to process out. Which means drinking it before bed interrupts every normal internal function going on. This can cause indigestion, hormonal imbalances, instability in the muscles and brain, and of course you may even wake up with a hangover. Drugs and nicotine are typically stimulants, which means they release adrenaline and kick your body into high gear, the exact opposite of what you want when its time for bed. If you have to smoke or drink, do so 3-4 hours before bed. Better yet, if you can avoid these two things altogether before bed.

3. Irregular or Long Daytime Naps: Studies have shown that a single 20-30 minute nap in the middle of the day can improve functioning, but anything more than that can be detrimental to your overall sleep patterns and cause you to not be tired until you have to be at work.

4. Going to bed Stuffed or Starving: Going to bed without any food in your system makes your body think its starving, and your stomach will keep you awake through hunger pangs to try and motivate you to eat. Alternatively, while people always feel sleepy after a big meal, you can easily put on more weight when you digest a giant meal asleep. You may not even digest it fully, which leads to intestinal bloating, gas, infrequent bathroom visits, and lethargy when you wake up. Try to eat a nutritious meal before 9:00 PM, make sure to take your time eating and chew slowly. This gives the body proper time to digest and know when it is full for the night.

Welcome to 2019! As some people always say, ‘If you want to become successful, you must first set goals.’  I believe that this saying could not be more true. In a world where so much is constantly going on, it is important to center ourselves and make sure that our personal needs and desires for a fulfilling life are being put first. One way to create a fulfilling life is to create goals specifically for you. However, in order to accomplish the goals you wish to pursue, you must first understand how to set them. According to The Huffington Post’s author, Stacy Kim, there are seven rules that she wrote that I found useful for women to be able to set obtainable goals for themselves.

1. Pick one goal to focus on.

2. It’s best to start with a “want to” goal rather than a “have to” or a “should.”

3. Focus on yourself.

4. Recognize the difference between projects and tasks, and choose each wisely.

5. Set a check-in point.

6. Celebrate your successes.

7. Be flexible. Abandon goals that don’t serve you well.

~Katie McCrory

Self-care can be defined as an act done by oneself that amplifies health and happiness. It can be an essential part of maintaining healthy relationships and stress. Stress can play a large part in your physical or mental well-being. It can affect you psychically such as a decrease in energy or the inability to sleep. The amount of stress you have can affect your mental health as well such as anxiety or depression. Here are tips that can help in stress reduction:  

Sleep Techniques
When attempting to sustain a busy schedule sleep can be put on the back burner. With having little to no sleep or interrupted sleep it can be challenging for many people. Luckily techniques have been developed to help end restless nights. A strategy that can help is learning the correct breathing techniques. By slowly inhaling and exhaling this lowers your blood pressure and heart rate. When taking a slow deep inhale, this raises your oxygen level enabling your body to not work as hard to run.

Guided imagery is a technique used to reduce stress and promote a good night’s sleep. This strategy helps relate your unconscious mind to your conscious mind. Spending time imagining yourself on the beach surrounded by palm trees can help distance you from the stress at work to the peaceful image in your mind.

Putting Yourself First

At times we feel that taking time for ourselves is seen as a selfish act. Without self-care, you can have outcomes that can add more stress to your life. This can include arguing with your spouse because your emotions are hard to control due to your lack of sleep. But to help others we need to make sure our needs are met first.

Women who are juggling a career and family can feel overwhelmed and selfish for taking time for themselves. The key is to stop believing your selfish for putting yourself before other’s needs. To make yourself a priority, schedule a time each day to focus on your health and well-being. This can be simple tasks such as going for a walk after work, reading a favorite book, or taking a bath before you go to bed.

~Katelyn Carow

During the months of pregnancy, you want to feel your very best - for both you and baby. Staying active is paramount for maintaining this mental and physical well-being while you’re pregnant.  Exercising combines benefits like a brighter mood and higher energy levels with toned muscles and greater flexibility. Additionally, a regular prenatal exercise regimen may even reduce the likelihood of needing a C-section. Dr. Nita Landry, a Board-certified OB-GYN and co-host of “The Doctors” reports: “Having strong abs and a fit cardiovascular system might make labor and delivery easier.” So, which exercises are best for pregnant women seeking toned abdominal muscles and a healthy heart?  Let’s dive into the top 3 exercises for expectant moms.

Swimming: Low-impact workouts that don’t put additional pressure on your joints are ideal to perform during pregnancy. Swimming, specifically, has a therapeutic effect on the entire system, especially the heart. Rest periods may be spent floating on the water, a practice known to decrease anxiety, depression, and muscle discomfort.

Pilates: Possibly the best work-out for building a solid core, Pilates engages the muscles of your thighs, glutes, abs, and lower back. While you’re sculpting these key areas, you are also improving your posture, helping to boost your confidence as a new life grows inside you.

Weights: Strength training is one of the most effective forms of exercise and often yields the quickest results. During pregnancy, though, you may want to opt for some lighter weights (no more than 30 pounds total) and shorten your work-out sessions to a half hour or less. You’ll still reap the benefits of increased stamina and calorie burn.

Yoga and more: In addition to these work-outs, you may also engage in distance walking, prenatal yoga, or dancing to stay fit and feel good. Just make sure your work-outs are not too vigorous or leaving you drenched in sweat and out of breath. This rules out intense exercise like running or boxing for most women but leaves you with many other enjoyable and safe options. The American College of Obstetricians and Gynecologists recommends 30 minutes of daily physical activity while pregnant – so lace up your sneakers and pick the work-out that feels right for you.