Wellness Wednesday: 9 Tips To Getting Better Sleep

My family and I are on this path to living a more natural and holistic life. We eat better, get moderate amounts of exercise, and try not to put anything in or on our bodies that will knock us off balance mentally, physically, or spiritually.

This morning my husband surprised me by coming home early from work. He said he wasn't feeling well and had gotten little sleep the night before. I asked why (secretly knowing I was partly to blame for deterring him with late night "coloring"). He said he just couldn't sleep.

Now I could have pointed to a slew of reasons for his "insomnia", but I decided not to kick him while he was down. Instead I let him take a nap with our 15-month-old, then went into the kitchen and carried out the conversation I would've have had with him... in my head. What, you've never done that?

In my imaginary attempt to set him straight, I told him that his terrible sleeping habits are what led him to not being able to sleep, which in turn made his body more susceptible to getting sick. Thinking that he could go to bed at 1am and get up, ready for the day at 5:45 was unrealistic. On top of that my hubby loves to have a late night bowl of cereal before hitting the sheets. Eating right before bed...definite no-no.

It's not like I have ever worked until well past midnight trying to get some writing done while I was free of the numerous requests of my children. I've never quietly tried to chew a late-night cookie in bed while my husband slept beside me. Or stayed up watching a 4 hour marathon of The Real Housewives of Beverly Hills because I just HAD to know what happened next.

Shit.

I guess it's better I didn't bring it up.

It turns out I am partly right. Not getting enough sleep impacts your health just as much as poor eating habits, exposure to toxins, and being sedentary. According to a Harvard Medical School article having chronic insomnia

can contribute to health problems such as weight gain, high blood pressure, and a decrease in the immune system’s power.

Instead of pointing out my flaws my husband's flaws I'll share some tips that will hopefully get you AND me on the road to a good nights sleep.

1. Good Bedding. Make sure the place you go to rest your head at night is comfortable and if at all possible, chic (who doesn't love sleeping in soft beautiful sheets?) Buying a bed can mean big bucks. But skimping on the quality to save money is NOT something you should be doing, especially when the average person spends 2,774 HOURS in bed.

2. Stick to a Schedule. Whether on weekends or weekdays try to go to sleep, and get up at the same time, everyday. I know that seems crazy, especially for those who covet lazy Sunday's and sleeping in. But, having a set schedule will help your reinforce your bodies sleep cycle and keeps your biological clock steady so you rest better.

3. Watch your Food Intake. Stay away from carbs and sugars like grains and um....cookies, since a spike in your blood sugar will prevent you from falling asleep. Instead munch on a handful of almonds which contain tryptophan, an amino acid that aids in sleep. (It's that thing that makes you pass out with your hand in your pants after Thanksgiving dinner)

4. No Stimulating Activity. OK, "coloring" is fine, but watching T.V., exercising, or staring at a computer screen can actually inhibit hormone productivity for a restful sleep. I'm guilty of playing "Words With Friends" before bed.

5. Avoid Caffeine and Alcohol. Drinking a cup of coffee right before bed seems like an obvious poor choice, but I used to think having a glass of wine would help relax me so that I could sleep better. But, while drinking alcohol might help you get to sleep, it will not help you stay asleep or help you get into the regenerative stage of sleep your body needs.

6. Block out the Light. One the best investments I ever made was in the chocolate brown, insulated curtains that hang in my bedroom. Sure they match the decor, but more importantly they make my room dark enough to develop film in (for those of you born before digital cameras). It's crazy to think that most people sleep with some sort of light on or don't have dark window coverings. Even light from an alarm clock, cell phone, or night light can interfere with sleep hormones like melatonin and serotonin, so make sure you slumber in complete darkness!

7. Keep it Cool. I can't tell you how many times I've woken up in the middle of the night because I'm sweating or my mouth is drier than the Sahara. In order to maintain a peaceful sleep keep your room at 65 degrees or less. For me that's a bit cold, but you can always bundle up with an extra blanket or thermal socks. Your body naturally drops in temperature while sleeping and when the room is at the same temperature it is more conducive to a restful night.

8. Bed Before 10pm. For those of you who want to burn the midnight oil, and "sleep when your dead", do yourself a favor and get to bed at a decent hour. Our body's circadian rhythm is closely tied to the cycle of each day. Going to bed too late or getting up too early will impact the effectiveness of your sleep.

9. Develop a Routine. Though it might seem mundane to create repetition, having a routine is something human beings naturally crave. Setting up a ritual like taking a hot shower, reading a book, or having your favorite tea each night before bed will help let your body know "It's time to sleep".

Also remember all sleep is NOT created equal. There are various stages your body has to go through to be most beneficial. From Wellnessmama.com: 

• N1-This is the stage when you feel half asleep and still have some awareness of your surroundings. This is also the stage where you involuntarily jerk or kick.

•  N2-Slightly deeper stage of sleep. You actually spend about half of your sleeping hours in this stage.

•  N3- Deep slow sleep where your core temperature has dropped and your melatonin production is going strong. N3 cycles you into the most “productive” of the sleep cycles 

• REM- Rapid Eye Movement sleep is when most dreaming occurs. In REM, muscles completely relax and the mind and body regenerate at an amazing rate. Only about a quarter of your daily sleep is in REM but it is vitally important.

For most people these tips can be helpful, but if you truly feel you have exhausted every option (no pun intended) try talking to your doctor about conducting a sleep study to find out if there are any other underlying issues.

What helps you fall asleep at night? Share in the comments section below!

Dozing off in Granolaville,

Resources:

http://www.prevention.com/health/20-ways-sleep-better-every-night/1-set-sleep-schedule-and-stick-it
http://www.mayoclinic.com/health/sleep/HQ01387
http://naturalbias.com/how-to-improve-your-sleep-and-fight-insomnia/

Thoughtful Thursday: 7 Tips to Overcoming Our Addiction to Stuff

I throw away EVERYTHING. My kids projects, paperwork, toys that are unused and/or broken, clothes that haven't been worn in a year. If I can't identify it or its been laying around so long no one claims it--- its out the door.

That sounds wasteful or cold-hearted, I know, but I guess I should have prefaced this by saying with a family of 5, my house is in disarray 60% of the time. I only go on these binge rampages after I've stepped on the same Lego so many times I have holes permanently embedded in my foot.

I'm by no means will-nilly with my clean sweeps. They are always purposeful .  We get bombarded daily with so much stuff, its sometimes hard to determine what's really important. The unfortunate part of this is within a few months...ok weeks....sometimes days...the STUFF MONSTER has grown and I have to repeat the process all over again.

It's not the things in our life that give it meaning. It's the people, experiences, and memories that should fill us up. Aside from that fact that our constant consumption across the globe has threatened the balance of the planet, as people, we are so distracted by what we HAVE instead on focusing on who we ARE.

Though tangible items can be invaluable, the endless cycle of spending, consuming, and dumping, only to do it all over again can be dangerous.

No change happens over night, but hopefully with these few tips we can begin to remove ourselves from our addiction to stuff.

1. Be Aware. Do we really need those fabulous shoes in ALL 3 colors? Are those 2 new appliances really necessary when we can buy 1 one that does ten different things? Being conscious of our purchases is the first step in curbing consumption. Just because the airbrushed model in the ad or the super successful guy in the commercial tells us we NEED something to make us a better person doesn't mean it's true! Pay attention to how your spending is influenced by others and only make purchases that will add real value to your life.

2. Keep Things Longer. This may sound counterproductive, but every time you upgrade to the new gizmo or gadget, precious natural resources are being wasted. When you are ready to get rid of or buy a new item try using sites like Craigslist or Freecycle to avoid adding more "garbage" to our landfills.

3. Don't Buy Crap. This one seems pretty obvious. But what I really mean is... buy quality NOT quantity. We once lived in a time where things like furniture, appliances, and cars lasted long enough to pass them down to our children. Today EVERYTHING is disposable. Do your research and only make purchases from companies you know have well-made products that will last.

4. Give. It really is better to give than to receive. There is nothing more humbling than getting a "Thank You" for something you view as insignificant, but another sees as a gift. See what you can learn from those people who have so little, but still feel blessed.

5. Find Your Happy. Get clear on what's really important to you. Stuff is only a temporary fix to unhappy feelings. You can get a high from making that new purchase, but it is usually short-lived, and followed by regret. Take a walk, stare up the clouds, or meditate. Clearing your head can help you focus on other activities that bring you joy besides shopping.

6. Surround Yourself With Like-minded People. If the only way your circle of friends has a good time is by going to expensive restaurants, buying expensive shoes, or running out to get the biggest, baddest TV/gaming system/lawnmower etc. then maybe they've got their priorities backward. Choose to spend your time with people who value your company. Those relationships will be more meaningful than superficial ones based around money.

7. Value Yourself. All the stuff in the world could never amount to the person you truly are. Know that just being you is enough, and don't let yourself be defined by what you have.

What are your tips for ending our addiction to stuff?

Only Saving What's Important in Granolaville, 

Natural Mom Monday: It's All About the Boobs!

The benefits of breast feeding have proven to be incomparable to any other form of nutrition. They include lowering chances of obesity, promoting a higher IQ, warding off illnesses like asthma, and a secure bonding attachment. Simply put, it's the most natural and healthy way to feed your child.

Yet for some new moms, breast feeding can be difficult and even frustrating. Many factors can influence a mother's success rate when it comes to breast feeding, but with the right set of tools and support she can set her child up with a lifetime of physical and emotional advantages.

Nurse Soon After Birth

Newborn babies are most alert in the first hour or two after birth. It is an exciting and tiring adventure to be born into this world, so many babies fall into a deep sleep in the hours proceeding their journey. There is no need for concern if the infant has not eaten much in these first few hours, but studies have shown that infants who nursed soon after birth had a longer duration of breastfeeding than infants who were first put to breast 3 to 6 hours after ( Taylor, 1986 ).

Establish a Proper Latch

Some women make it look so easy, but a proper latch can be one of the most challenging parts of breast feeding---for new moms especially. It may seem strange, but there is a right and wrong way to position your baby while nursing, and knowing the difference will promote ease and comfort for both you and your little one. One of the best ways to learn proper latching technique is by meeting with a lactation counselor. Many hospitals have one on staff for post-partum moms. Finding a local chapter of La Leche League is another way to get support from experts and other nursing moms.

Avoid Artificial Nipples

While some babies switch back and forth from breast to bottle easily from the first day, introducing a bottle before a nursing routine is established can cause nipple confusion (yes its a real thing!) Dr. Sears says, "Baby tries to use the bottle-feeding technique on the breast and has difficulty latching-on and sucking. Baby gets very frustrated, and so does mother."

Nurse On Demand

It may seem like your new baby will spend most of the first few weeks nursing---and that's OK. Newborn babies need to nurse about 10-12 times a day. The more they nurse, the sooner your milk will come in and continue producing more. Don't be afraid of over-feeding your baby. If he or she is scared, lonely, sick, hungry, or just bored they may want to latch on, so let them. Your breasts are nature's best pacifier. Pay attention to feeding cues such as wriggling around, rapid eye movements, or gumming their hands. Avoid waiting until the baby is crying to be fed.

Set Up a Nursing Station

It may seem like you can barely get a shower in while you are breastfeeding a newborn. You can make your time more productive by anticipating things you might need while sitting down for a feeding. This can include everything from a pillow for comfort, cloth diapers for spit-up, a book to read, or your laptop to catch up on emails. Also have a drink handy, this will ensure you are getting enough fluids.

Stay Calm

Some women panic if they feel like their baby is not getting enough to eat before their milk comes in. But, you can breathe easy knowing that nature has created nutrient and antibody rich colostrum to provide all your baby needs those first few days. A newborn's kidneys can also only process a few teaspoons full of liquid, so don't be afraid that your baby isn't getting enough. Colostrum's laxative quality produces just the right amount to flush out meconium and prevent jaundice.

Get Some Rest

Having a newborn is exhausting. Luckily you have a built in napping partner. When your baby sleeps so should you--the laundry can wait. 

Ask For Help If:

• Your baby is not latching on well, or nursing just doesn’t “feel right’.
• Your breasts are engorged, or you are having breast or nipple pain, especially after the first couple of weeks. Breastfeeding is not supposed to hurt!
• Your baby is several days old and is not having 6-8 wet diapers and several bowel movements in each 24 hour period.
• Your baby is sleepy and hard to wake up for feedings. He is nursing less than 8 times in 24 hours.
• There are special circumstances such as jaundice, prematurity, low weight gain, cleft lip/palate, or neurological problems.
• You develop a breast infection (mastitis) or plugged ducts.
• You intend to return to work or school, or to be separated from your baby due to travel or hospitalization.
• You have any questions or problems related to breastfeeding.

What breastfeeding tips do you have? Share in the comments section!


Breastfeeding for 17 months in Granolaville,