Daylight Savings Time… & Better Sleep All Year

Turning the clocks ahead in Spring is one of my favorite things. Experiencing those first few days of an hour of additional daylight in the early evening hours can be a major boost…like a breath of psychological fresh air!

AND for many people it’s literally a breath of fresh air because they’re more likely to get outdoors and enjoy the extra daylight.

My friend Rocio Ramos, Youngevity contributing writer & fitness instructor, gives some great tips in the following article to help you enjoy the changing of the clock and get better sleep all year long…

woman stretching in the morning

Longer days and warmer weather are just a couple of things that make the spring time so ideal. Just think about it, you get an additional hour of daylight to enjoy the outdoors; perhaps with an evening walk, hike or other recreational activity. This also makes daylight saving time the perfect time to revamp your workout routine if you’re feeling a little plateaued. However, if you’re not prepared for the time change that comes with welcoming the spring season, you’ve got a few rough days, or even weeks, ahead of you!

For many early risers, losing an hour of cherished sleep can make mornings problematic for a bit. Most individuals find themselves more tired than usual during morning routines and commutes to work. Additionally, if you go to bed early, you’ll find it may be difficult to go to bed only an hour or two after the sun has gone down. In order to make sure you’re alert in the morning, creating a new sleeping schedule is important. However, if you’re not a good sleeper, this struggle will be even greater.

If you’re already sleep-deprived, daylight saving time will only add to this deficit, unless you make some immediate changes. According to the Center for Disease Control, 1 in 3 American adults do not get the required 7 hours of sleep each night. Sleeping anything less than that puts you at risk for chronic illnesses such as obesity, high blood pressure, heart disease, stroke and stress. Whether you have a hard time falling asleep or are simply up late, the sooner you make necessary changes to get adequate sleep, the healthier and happier you’ll be!

A few ways to get better sleep are to:

  • Minimize your daily intake of caffeine, especially in the afternoon.
  • Lay off the night cap. Alcohol consumption has been found disrupt REM sleep which is needed for memory, concentration and motor skills.
  • Turn off or silence electronic devices at least 30 minutes before bedtime. Blue lights interfere with sleep, and email or text updates can wait until the morning.
  • Create a peaceful bedtime ritual by doing some reading, gentle stretching, or yoga and also sticking to a bedtime schedule.

To prepare yourself for the upcoming hour shortage, even if you’re a good sleeper, you may want to start going to bed 15-30 mins earlier on the days leading up to daylight savings time. Try to ease your body into the new routine and changes. Additionally, adding Biometics Bio Nite, which contains a unique blend of melatonin, chamomile and valerian, will be help promote restful sleep during the time change, and any other time you need to ensure a good night’s rest.

Don’t forget to set your clocks forward! Good sleep is the key! — Rocio Ramos

Deb’s Additional Suggestion for a Good Night of Sleep

A “go to” for many people is the essential oil blend To Be At Peace. Check it out as a great potential addition to your bedtime routine, or for evenings when your mind just doesn’t want to slow down.

Enjoy your extra hour of daylight in the early evening hours next week!

Here for you,

Deb Bruckschen

deb in pink chair

THANK & Grow Rich… in ALL Areas of Life

be thankful

“Whaaat?!? That’s a typo, right? She means THINK & Grow Rich… the famous book.”

It’s very possible you may see a typo on this blog from time to time. I can’t claim perfection — that’s for sure!

This time, what you see is what I meant: THANK & Grow Rich. In this special month that includes the Thanksgiving holiday in America, many people give a little extra thought to what they are thankful for. They think about GRATITUDE.

When the colonists started the Thanksgiving tradition by giving thanks to God for their survival and for a good harvest, little did they know the multitude of benefits an attitude of gratitude can bring. Or maybe they DID know.

It turns out the benefits of gratitude can richly affect ALL areas of our lives… A real plus for your 360 Wellness Edge way of life.

Let’s Start With How Gratitude Enriches Your Health

An abundance of research studies show a correlation between gratitude and health benefits. Here are a few:

— Significant correlation with vitality and energy

— Fewer physical symptoms

— Improved quality of sleep

— Reduced depressive symptoms

— Enhances relaxation

— Decreased systolic blood pressure

— Fewer doctor visits

But it doesn’t end there.

Check out this chart (HappierHuman.com) with the highlights of how being thankful also provides a wealth of benefits to your personality, emotional health, relationships (social), and career… all contributing to your happiness and flowing over to enhance your success in ALL areas of life.  

Benefits-of-Gratitude5

Many also agree there is a foundational connection between thankfulness and our faith. These words will likely be familiar to some of you:

“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.” Phil 4:6-7

In everything give thanks; for this is the will of God in Christ Jesus for you.” 1 Thess. 5:18

Simple Ways to Say Thanks & Show Gratitude

— Just say it. Thank you… I appreciate you so much… with sincerity in words, tone, and body language.

— Just do it. Do something you know the recipient will appreciate… it doesn’t have to be huge. And also say thank you.

— Write a thank-you note.

— Keep a gratitude journal.

— Count your blessings.

— Pray.

There you have it. THANK & grow rich… in ALL areas of life!

Grateful for you,

Deb Bruckschen

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Happy Boss’s Day to YOU!

happy-boss-day-card

Hopefully you’ve had a successful and enjoyable day as you celebrated Boss’s Day! Or I hope it at least crossed your mind that you ARE the boss of several things in your life, even if you are employed by someone and have a “boss” at work.

Let’s take wellness as an example. Who’s responsible for your wellness? YOU are!

As we think about 360-degree wellness — all of the aspects that affect your health & well being — YOU are the boss, right? The CEO.

You’re the one who gets to choose what you put into your body, whether or not you exercise and what type of exercise you do, and how you navigate stressful situations in life.

You are the one who decides what type of personal and professional development you engage in.

You’re the one who chooses how you relate to other people and how that affects your relationships. You also get to decide what steps to take with your finances to help keep that area of your life healthy. You’re the one who decides how you exercise your faith on a daily basis.

It’s true that other important people in your life may have an impact on all of those things.

Bottom line, though: Recognize that YOU have the most impact on YOU, in many ways.

One of the most important things you can do in order to make improvements in ANY area of life is to recognize that YOU are responsible for your thoughts, beliefs, and actions. Never underestimate that.

You might also be the boss in a work setting, or you might be your own boss in business. That’s cool, too. I love being my own boss (i.e. having my own business) and helping others do the same.

For today, though, let’s celebrate the role every one of us has as the CEO… the boss… the top dog… in many aspects of our lives, and especially as it relates to our overall wellness.

Happy Boss’s Day to ALL of you!

Deb Bruckschen

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Can St Patrick’s Day Help You to be Healthier?

irish-blessing-jaime-friedman

Happy St Patrick’s Day!

Whether or not you have any Irish blood in your veins, here are some ways the Irish theme can help us enhance our physical and emotional wellness. Enjoy!

Just for Fun — Get moving with some simple steps done to Irish music:

If you’re even slightly an Irish Step Dancer Wanna Be (ok… that’s me), you’ll find it fun to do this mini-workout a few times.  From the video description: “Designed for everyone who loves Irish music and wants a wee bit of exercise!”  🙂

Irish Aerobics — Eirerobics (4 minutes)

Go “Green” every day — on the inside — with this Green Super Food:

Ultimate Youth Green Super Food

Crazy great Riverdance performance

Check out 3:23 to the end if you especially love masterful precision.

Riverdance from the comfort of home, or from anywhere with the device in your hand

Mention Irish, and these amazing women come to mind:

Celtic Woman — You Raise Me Up

For tonight, when you’re ready to drift off to a great night of sleep:

In Dreams — 3 minutes

Lorie Line is one of my fave pianists. In Dreams has a hint of Irish, and an abundance of beauty so typical with her musical creations. Hope it relaxes you.

And don’t forget GreenFed Beyond Organic Dairy:

Go GreenFed with Amasai, SueroViv, and Raw Cheese — Beyond Organic greatness

As always, please let me know if I can be of help.

With an Irish blessing,

Deb

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