6 Ways to Relax Before Bed

I love the articles that SparkPeople share, they have some amazing tips.  Personally I have been working on the DeStressing before bed as it's been totally crazy at work.  For me my go to is the soak. -  add magnesium dead sea salts to help with my aches and pains,  and I will add essential oils depending on my mood or need.  So check these out!

Sleep is something that every body craves. So why does everyone struggle with it periodically? You’ve tried to do it right – you skip caffeine late in the day; you don’t eat a heavy meal right before bed; you make sure the lights are off; you try to follow a consistent bedtime schedule each day. Yet, as you lay in bed sleepless, frustration creeping in, none of this seems to matter. When insomnia hits, you could spend hours stressing, instead of doing a few easy things to slip gently into sleep.

Difficulty falling (and staying) asleep is a common problem. As an important source of fuel for the body, sleep is a valuable commodity. If you have been lying in bed for a while and can’t sleep, get up. Don’t stay in bed, worrying about not having enough energy for tomorrow; do something to encourage a more rapid appearance by Mr. Sandman.
 

1. Go for a soak

Relax in the bathtub to soothe both the body and mind. Try adding some sleep inducing scents into the tub, like lavender oil. Caution: Don’t take a shower. This can actually awaken your body, so opt for a warm bath instead. Add some candles and calm music for heightened relaxation. A second hint: Sprinkle a few drops of lavender oil on your pillow to pacify you in bed, too.
 

2. This old wives tale works

Have a glass of warm milk. You thought this was just an old wives’ tale, but it actually works! Warm milk has a tranquilizing effect on the body that can calm you down and prepare you for sleep. The same amino acid (triptophane) that gives turkey its reputation for causing drowsiness is also found in milk, and it causes more serotonin to be released in the body. Can’t stand the idea of warm milk? Add a drop or two of vanilla extract. Still not sounding tempting? Try some chamomile tea. A number of people think an alcoholic drink right before bed does the trick. Although this might initially make you sleepy, it doesn’t prep you for sound sleep. Chances are, you’ll toss and turn during the night.
 

3. Find an activity

Do something relaxing out of the bed. Try reading, doing yoga or watching something a little boring on television at low volume (think the Learning or Home Shopping Channels). Don’t watch anything that will wind you back up. Looking for other ideas? Sew, scrapbook or write a letter. Whatever activity you choose should be easy, nothing that will key your nervous system back up. Once your eyes get droopy again, hit the sack.
 

4. De-stress

One of the worst things that you can do is to sit in bed and think about what you didn’t get done today, and all of the work you have tomorrow. Worrying about it won't get any of it done, so let it leave your mind. If it helps, make a to-do list so that you don’t forget the next day. But leave it at that; once it is on the paper, forget about it. Another trick is to turn the clocks away from your bed so you cannot count the passing minutes. If you focus on the fact that you are not sleeping, you’ll make the problem worse.
 

5. Add some noise

Wait a second. . . your bedroom should be as quiet as possible, right? Up to a point, yes. The darker and quieter the room is, the more deeply you’ll sleep, even if you don’t realize it. But, adding "white noise" to the background can actually help you slumber. These steady, quiet sounds will block out other, more disturbing noises that might keep you awake. Plus, once you are asleep, you’ll be less likely to wake up from other noises. Try keeping a fan blowing at night – a cool bedroom is more conducive to sleep anyway. Or, try putting some relaxing music or natural sounds, especially something that can be set on a timer. You can buy tracks that play gentle rain, waterfalls or wind noises.
 

6. Listen to your body

Could it be your body is too tense for sleep? Try a relaxation tape that guides you through loosening up and relaxing each muscle group. Start at your feet, tensing and untensing your muscles, and move up your body. Work on some deep breathing exercises, which mimic your respiration pattern while asleep and can help convince your body that it is time to drift off.
 

And in the future…

Exercise! Consistent fitness and nutrition is directly linked to improved sleep. Of course, if you are lying in bed restless, it might be a little late. But, start tomorrow and you’ll sleep better in the nights to come. If (and when) you do exercise, make sure it’s not right before bedtime, which can interfere with your body’s ability to relax and nod off.

Make going to bed a routine. Around the same time every night, even on weekends, start your routine. This could mean taking a bath and some light reading. It could simply mean changing into your pajamas and brushing your teeth. Do something consistently that your body will learn as signals to settle down for the night, and you'll wake up refreshed the next day.

WOW - Benefits of the Dual Jade Roller

I personally received my first Jade Roller this month.   I'm like ummmm what do I do with it?  So a little training from Jordan Essentials  had me saying yep,  I ought to try it.   Yep,  let me put it in the fridge.   It's still in the fridge.  But after a testimony, and a little research that little baby is coming out of the fridge.

Here is a great information sheet that I found,  who knew that there were so many benefits.

 

If the above information was not enough to convince me to try the Jade Roller,  my friend Judy who got sick on the recycled air on the plane (forgot to pack her resistance)                                                                     Judy:  (Excuse the I don't feel good look..  it's totally legit, I don't feel good  LOL)  Why didn't I think of this earlier!!!!  Used this on my swollen sinuses.  The cold from the Jade felt amazing  and it feels like it just rolled out all that yuck from my sinuses!   Order your limited edition TODAY

3 Ways to keep your Joints Healthy

3 Ways To Keep Joints Healthy

Raise your Hand if you've started 2020 with the Goal to have a Healthier New Year!   ME TOO!!!!  To be honest I've started every year with somewhat the same goal and ended up not being consistent throughout the year.    But I know that this year will be different,  because my mindset is different.

Hip and Joint problems have convinced me that I need to be diligent and THIS YEAR I WILL NOT FALL OFF THE WAGON!!!   I have belief in myself!

Here are 3 great tips from Denise Austin that I am taking to heart and implementing.

1. Fitness

Regular exercise can help to minimize the chronic inflammation that can lead to join pain. It can also help to strengthen the muscles around your joints, helping to protect them and minimize joint discomfort. Not exercising isn’t going to help your joints, you just need to help keep joints healthy by making wise choices with your exercise routine! Try these joint-friendly fitness tips:

• Always warm up. It will not only get your body and mind ready for a workout, but if you skip it, you may experience joint pain – especially important as we get older. All my workout routines start with a mini warmup, helping you and your joints stay healthy!
• Mix it up. The same workouts can result in repetitive injury, and can make an existing joint issue worse. So make sure to vary your routine from day to day or week to week, so you are properly working out your entire body. Which leads me to…
• Focus on joint-friendly exercises! Cycling, swimming, yoga and Pilates are all wonderful ways to get the full benefit of what daily exercise offers up, while being easy on the joints. My DeniseAustin.com plan includes a yoga workout each week – give it a try and see if you and your joints like it!

2. Nourishment

A healthy diet is so important when it comes to caring for your joints. Focusing on foods that can help to minimize inflammation is especially important, so try these eating tips:

• Choose the best oil. Focus on heart healthy extra-virgin olive oil as your main oil of choice. It has lots of antioxidants which are important for health.
• Eat foods rich in omega-3 fatty acids. Omega-3s are unsaturated fatty acids that are not only good for your joints, but offer heart health benefits, too. Try adding salmon to your diet at least once a week, and flaxseeds to your morning smoothie – both are good sources of omega-3s.
• Spice it up! Ginger and turmeric are two spices that are natural anti-inflammatories, so add each to your diet to help protect and keep joints healthy.

3. Supplements

Different supplements can help to protect and promote healthy joints. I like these:

• Omega-3 fatty acids. Again, found in salmon and flaxseed that should be in your diet, but omega-3s are so important for healthy joints, that you may want to consider a supplement. Juvenon Essential Omega-3 Supplement is the one I have been taking – virtually all doctors agree that Omega-3 fatty acids are essential nutrients for sustaining good health, and I loooooove that this brand doesn’t include a bunch of additional ingredients you don’t need!
• Anti-inflammatory herbs. I mentioned adding these spices to your diet, but you can also take ginger and turmeric in supplement form, so give those a try as well.