Tips for better sleep, Part 2

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In Tips for better sleep, Part 1, we talked about several ways we can make sleep happen. In the interim, I’ve been depriving myself of sleep to get some essential work stuff done. Go figure.

Let’s continuing counting sleep:

8. Make your sleep space cool, comfy and calm. Some would tell you that your bed is for only two things: sleep and (that other thing, if you’re married). They’ll tell you not to watch TV in the bedroom, not to do work while you’re in bed … and lots of other no-no’s. I love to read in bed until I get sleepy, but I don’t think that counts as activity; it actually helps me fall asleep. I’ve stopped reading on my blue-screened devices, though (see next tip). Some would argue that watching TV helps them fall asleep. If that’s you and it works, more power to ya. Just be sure the volume doesn’t wake you up later (better yet, set a timer to turn it off if your TV has that function).

Keep the thermostat in the 60s when you’re under the covers; you may have to experiment with the temp that’s best for you.

If you’re a light sleeper (as I am), you need a dark, quiet room. I wear a sleep mask, and I keep two fans blowing; one of them is really loud. The fans are strictly for white noise; I have them pointed away from my body.

For travel, I used to take a small fan with me, but I broke my favorite little fan a couple of years ago and haven’t found a replacement that’s loud enough; that was before I discovered the White Noise app for my phone. Ahhhhh.

9. Turn off (or dim) your screens at least an hour before bedtime. That “blue light” emanating from your devices disrupts your circadian rhythm and hampers sleep. Warm that blue glow to a golden one. On my computer, I use an app called f.lux, which changes the screen color depending on the time of day (toward bedtime, it also pops up a message that says, “You’re waking up in [x] hours”; an hour later, it updates me again). On my phone and tablet, I have the settings adjusted. If you don’t want to use apps, get some goggles (two of my sources in this post provide links to the same pair on Amazon – and, no, I am not an Amazon affiliate). This article goes in depth about the disruptive effects of artificial blue light.

Image courtesy of Hyperbole and a Half, http://hyperboleandahalf.blogspot.com
Image courtesy of Hyperbole and a Half, http://hyperboleandahalf.blogspot.com

10. Use essential oils. Try lavender, vetiver or chamomile, or consider a blend of several oils. I get mine from Rocky Mountain Oils* (after doing research on quality and other considerations). I use the Tranquility blend from RMO; I rub it on my chest and the soles of my feet at bedtime. You can also diffuse these blends in your bedroom (I haven’t tried that yet) or sprinkle a few drops on your pillow.

*FYI, I’m not an affiliate of Rocky Mountain Oils; I just believe in the quality of oils and the customer service from this company, and they’re less pricey than those of the multilevel-marketing brands.

11. Take a nap when you need it. I take a nap as a routine. As I said last time, the conventional wisdom is that a short nap (what they used to call a “power nap”) is better than a long one. I maintain that it depends on the person and the circumstances. My blogger friend Jim helpfully emailed me a link to an article on the benefits of naps. It, too, recommends shorter naps but allows that longer ones can be beneficial:

“The longest naps – lasting about 90 minutes – are recommended for those people who just don’t get enough sleep at night. Since it’s a complete sleep cycle, it can improve emotional memory and creativity.”

I fall into that “people who just don’t get enough sleep at night” category. Hence my Sunday nap, in which the goal is two hours. #ilovenaps

Also, advice from Becca at my church: When you’re getting ready for a nap, treat it like you’re getting ready for bed. Get under the covers; just lying on top of the bed will not give you the maximum level of comfort you need for restorative rest. I told Becca she was “preachin’ to the choir.” I change into my nightgown, crawl under the covers, put my sleep mask on, turn both fans on and make sure my bladder is empty (sorry if that’s TMI).

12. Have a small, healthful snack an few minutes before bedtime. You heard that right; it’s OK to eat just before you go to bed IF you follow this guideline: Make it small, and include a good fat (organic nut butter, a small handful of walnuts) and a healthy carb (small piece of fruit or veggie). Skip the protein, as this can interfere with sleep.

Image courtesy of Hyperbole and a Half, http://hyperboleandahalf.blogspot.com

13. Avoid caffeine and other stimulants. You knew that one, though, right?

14. Consider natural supplements, and make sure they’re high quality. I take 400 mg of magnesium at bedtime. Here’s the one I took until recently, before I went back to this less-pricey one that I’m equally pleased with – it doesn’t contain fillers or other unnecessary ingredients. Another alternative is Epsom salt, which is magnesium sulfate. Please consult your doctor if you have a health condition such as diabetes or heart disease. Also, start with a lower dose until you know the outcome, if you know what I mean (magnesium is a natural muscle relaxer and can be used as a laxative).

15. Experiment with pillows; get a new mattress. I have a 20-year old neck injury, and over the years the pain and stiffness have had an increasing impact on my sleep. I can’t tell you what type of pillow is best for you, because I’m still figuring that out for myself. But consider that part of your problem may be your pillow. And if your mattress is old and saggy or lumpy – or full of dust mites, mold or other toxins – consider replacing it.

16. Deal with your allergies. Sinus pressure hinders my sleep much of the time. This is another area I haven’t quite got a handle on, so do as I say and not as I do.

17. Don’t let your pets sleep with you. This is another area where you should do as I say and not as I do. We’re way past training Pepper to sleep elsewhere. She’s old, blind and tiny, and she needs help getting onto and off the bed. She used to be able to climb the stairs to the bed, but since she fell off a few months ago, she’s afraid. And I’m not going to force her to sleep elsewhere and listen to her bark all night. (She already barks way too much during the night.) My dog is a head case. So … do as I say, not as I do.

Up next: As my #lifedeclutter continues, I have a new thing to tell you about. Heck, I’ll probably announce it on the Facebook page this weekend, so head on over there and Like the page, scroll through the posts and get to know how we roll there. While you’re visiting, share something about yourself.

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Tips for clearing clutter and being more productive

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How well did you do on your homework assignment last week?

What? You forgot all about it?

OK, refresher: We talked about creating margin. Your assignment was to take 10 minutes (plus a few seconds) to pause, breathe and think about how you could create some space in your schedule … in your head … to cut back on the crazy. And then write it down.

If you didn’t do the assignment, here’s your second chance. Go on; we’ll wait.

The next thing is a bit different but still gets us toward our goal.

Your goal may not be exactly what mine is, but maybe they will align, because my ultimate goal is this:

To help you live to your fullest potential, to figure out your purpose (if you don’t know it already) and to live the life that God intended when He created you. Your life has meaning, and He does have a purpose and a plan for you. And when you figure that out (and live it out), it brings Him glory.

I can’t tell you what your exact purpose is, but I’m here to help you figure it out.

And let me repeat this, in case you skimmed past it:

YOUR LIFE HAS MEANING.

It has meaning, but sometimes we’re too distracted by stuff to remember that.

So we need to do something about it.

Today’s assignment is to establish a time each day – just 10 minutes – that you can do something productive. Ten minutes, people. You can do it.

Maybe your inbox is bursting at the seams. Maybe your desk is piled with crap*. Do you need to make a couple of quick phone calls? Is there moldy food in the fridge? Do you have a gazillion photos on your phone that are gobbling space and slowing things down (and maybe causing you to pay for extra storage)? Is the countertop in the bathroom so cluttered it stresses you out every morning?

So that you won’t think I can’t feel your pain, here’s the right half of my bathroom counter:

declutter
Don’t tell my Mary Kay director I have a L’Oreal lipstick (it’s so hard to find a good red!) And where the heck did that Superball come from?

Yes, it stresses me out, and decrapifying it is on my to-do list.

What do YOU need to decrapify this weekend?

Homework assignment: Spend 10 minutes decluttering, organizing, purging or in some other way tackling something that has been on your to-do list for too long.

Go ahead. Put down the internet and do it now.

After 10 minutes, stop, even if you’re not finished. That’s enough for now. (Besides, I want you to finish reading this post.)

Now pause for a moment: Doesn’t that 10 minutes of productivity feel GOOD?

That’s what I call a baby step. And if you’ll do that every day for the next week, you’ll be well on the road to establishing a habit.

You’re in the habit of checking Facebook, watching TV or playing [insert addictive phone-app game] for well over 10 minutes a day, no?

So consider this Step 1 toward PRODUCTIVITY.

Next: Post a victory comment and/or share a productivity tip or resource of your own (a few of mine are below), then share this post with a friend who needs to decrapify something and spend a few moments being GRATEFUL that you have more than enough to be happy.

*DISCLAIMER: My mother did not teach me to use the word crap or any variation. In fact, she maintains that if I say “crap,” I might as well use the S word. (She has a point, so pardon my French.)

Resources for decrapifying your life:

Now, go have an awesome and productive week!

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Does your life have margin? (And what the heck is margin?)

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I’ve been reading about margin the past couple of years.

Anyone who follows Michael Hyatt will read about margin of some sort (and anyone who follows me will hear about Michael Hyatt occasionally). Michael’s a big advocate of creating space in your life for what truly matters, and I’ve been getting increasingly on board with that concept. You’ll see it sprinkled throughout To Well With You because it’s such an important theme here.

Two years ago, Michael had Greg McKeown as a guest on his podcast. Mr. McKeown (pronounced muh-kyoo-un) wrote my favorite book of 2015, Essentialism: The Disciplined Pursuit of Less. If you’ve been around me much – online or in person – you’ve heard me mention it several times. I tell everyone they should read it. (I’m annoying that way.)

In the disciplined pursuit of less, I’ve:

  • Learned to say NO to almost everything. (Jury’s still out on how well I’m doing there … it’s a journey, not a destination.) I wrote about the N word a couple of years ago. In fact, when you subscribe to this blog, you get a free PDF called “8 tips for saying no graciously.” I’m helping you practice what I preach!
  • Worked on getting my husband to say no more often (not to me, of course! 🙂 ).
  • Become single-minded in my pursuit of getting organized – in my office space, my home, my brain. Bruce is coming along on that journey with me, albeit a little less single-mindedly. 🙂  I’m creating more space for doing what’s truly important … essentialism.

This has been a fun(ish) journey, because a lot of it plays along with my natural bent toward “being organized.” I’ve been astounded, though, at how out-of-whack things have gotten. (It’s embarrassing, actually.)

So I figured it was time to get serious about it. I’m dedicating the entire year (if it takes that long) to making the spaces in my home, head and heart free of distracting clutter. Once I have more structured systems in place, I won’t spend half my time looking for items, stepping over things and being COMPLETELY STRESSED OUT about stuff whose main purpose is to serve me, not have me serve it!

https://momismore.com/SO … WHAT IS YOUR FORM OF LIFE CLUTTER?

I started To Well With You as a way to help others live their best lives, and sometimes that means being brutally honest about where I fall short.

I want this to be a safe place for you to come clean about what you need to work on, too.

Right now, I want you to pause long enough to be honest with yourself (and post a comment about it if you’re brave enough!). If you have enough margin in your life for what’s really, truly important, stop reading now. Go on, hop on over to Pinterest or Facebook and waste a couple of hours reading about cupcakes in a jar or commenting on your friends’ perfect children.

If not …

Here’s your homework assignment. It will take 10 minutes and 10 seconds (maybe longer if you have to spend extra time looking for a sticky note 🙂 ).

  1. Sit still and relax for five minutes. Just 5 stinkin’ minutes – you can do that. Close your eyes if you want to. Do nothing but RELAX YOUR MIND and BREATHE. Next …
  2. Spend five minutes thinking about ONE area of your life where you need to create margin. Do you need to declutter a physical space, take a couple of extracurricular activities off your schedule, stop watching so much TV so you can spend more time with your family, pause to write in a journal? You decide.
  3. Write it down (10 seconds). Also feel free to share it in the comments here or on the Facebook page. Here’s an example from my list of 2017 goals:


Next week we’re going to talk about ONE AREA you’ve decided to work on, and I’m going to talk about 10-minute microbursts of productivity. I’ll also tell you about the book I’m reading and share some other resources.

We have only so much time to live our best lives. Do you want to spend your years running around in stress mode every day, or do you want to get intentional about making a difference in the lives of your loved ones and others around you?

It’s up to you, my friend. Time to decide.

 

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