Making Sleep a Part of Your Health Regimen

Having a bedtime, having a consistent schedule for meals, and being mindful of one’s digestive functions are all things parents are mindful of for their children.

Some of the things parents do for their children are actually paramount for adults, too.

A child benefits greatly and even thrives from a healthy routine, because it provides stability, and it also makes it obvious when things are not quite right, and may need further examination.

We too need the stability that comes from routine, especially with regards to sleep.

 

If you’re having trouble with sleep, there are a number of things you can do to get more sleep, and to get more sleep more often.

One really effective habit of mine is to set a bed time alarm. I have it set for about 20-30 minutes before I would like to be in bed, which alerts me to start shutting down what I am doing and getting prepared. If you have an iPhone, there is already an inherent feature that works this way for you when you set your bedtime alarm.

It’s also important to get back to sleep when you wake up in the middle of the night.

Our tendency is to reach for the phone, and either obsess over how late it is and how tired we will be in the morning, or to start browsing through social media apps. Neither are effective for settling in and resting. Try instead turning on ambient sound, deep breathing exercises, or  making adjustments that help your body temperature (i.e. what you’re wearing, turning on a fan, trying a different blanket).

Sometimes after a very long day, we need a little help winding down.

I wrote this sleep story (mostly because my nephew requested it) with a full night’s rest in mind. The story will be fun to share with kids, but suitable for all ages.

I hope you enjoy it!

img_7286

 

 

Advertisements

The Pain of Expecting | Wonderfully Made Podcast

podcast thumb

As we get closer and closer to manifesting our dreams and hopes, the pain and weight feels nearly unbearable. What can we do to optimize our time and see the benefits of waiting– benefits that outweigh the pain? I discuss in this episode.

 

 

 

 

img_7286

 

 

Self Care: Let Go of the Guilt | The Wonderfully Made Podcast

Hey healthy bunnies,

I have gotten a lot of messages over the years thanking me for the reminder of self care, all the while telling me it is either not feasible or not realistic for them to put into practice.

I hear women and men of all ages list the things they have to do and who they have to do them for, with not so much as a mention of self.

img_9578

How do we propose we get all these things done day-in and day-out without taking the time we need to recharge ourselves?

In this latest podcast episode, I explore what self care means and how we can let go of feelings of guilt associated with pushing back from all of our responsibilities and doing what is best for us.

Click below to listen, or tune in via your favorite podcast platform.

 

img_7286

 

Protecting Your Mind | Wonderfully Made Podcast

We all know to protect our brains from physical trauma, but how often do we protect our minds? Why is it that we screen television for children saying that their eyes and ears are too sensitive, but as adults we do nothing to filter things that may upset us? While we cannot live in a bubble and some things cannot be avoided, I’m giving you some tips of being for mindful about your mental wellness on a daily basis.

 

The Beauty of High Pressure Situations | Wonderfully Made Podcast

This episode of the Wonderfully Made Podcast is about the beauty of high pressure situations. We’ve all had times when we are under pressure and though it is difficult, what it yields can be beautiful and worth the pain or discomfort. I want to help you think about the benefits you gain from tough situations that in all honesty—we can’t usually avoid.

What high pressure situation exists for you that if you completely endure it will yield something beautiful or advantageous? Think about it.

 

4 Things You Can Do Right Now to Boost Your Mood

Hey healthy bunnies!

 

I am thinking of you. There are a lot of things that stress people out or get them down this time of year. It can be a rough time if we do nothing to combat the stress, anxiety and sadness– I know this personally. I am going to share 4 quick ways to boost your mood. I want you to have a wonderful and productive day.

Image-1.jpg

  1. Go for a quick walk. Walking will give you an opportunity to stretch your legs, get fresh air, and get your heart pumping. Hormones which are helpful for boosting your mood are released when you exercise, but it does not have to be intense exercise. If you work in an office environment, it can be especially helpful to get outside and change your scenery. Even 5 minutes can make a difference.
  2. Talk to a friend or loved one. Though you may need to vent or commiserate, the choice is up to you. What tone/topic will best help you move forward with your day and leave on a positive note? Try sending someone a nice note to let them know you love and appreciate them and that you’re thinking of them. Reminders like this will help them and you! Life is too short not to tell the special people in your life that they are special and it is amazing how this simple act can give us perspective and make us more grateful.
  3. Listen to upbeat or inspiring music. The type of music will vary person to person, but music can really help. I never leave home without a pair of earbuds so that I can listen to music or even a podcast when I’m on the go or stuck waiting in line somewhere. This little trick can be especially helpful when you’re waiting and finding yourself becoming frustrated or impatient. There are duties we have which we cannot avoid, but a little music to lift the spirits can help. The music is also nice if you do not like the current ambient noise where you are, which could be causing you agitation or the inability to concentrate.
  4. Eat a snack. Yes, eat something! As your blood sugar drops low, your mood will as well. Make sure you bring snacks wherever you go so that you do not find yourself with low energy and crankiness. I love to pack fun and interesting snacks like the ones in my video on quick and easy snack ideas, but if all else fails– an apple or a banana will hold me over for about an hour.

img_8713

I hope these tips were helpful to you! For more inspiration similar to this, subscribe to my weekly podcast which provides helpful advice for everyday life. It is called the Wonderfully Made Podcast and it is available on Soundcloud and iTunes.

xoxo

Fifi