Are your sleep habits healthy or harmful?
news, self care
30th Aug 2010
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Are your sleep habits hurting your health? And how much sleep do you really need to be healthy?
When I was a child, I was legendary for not wanting to go to sleep. I am pretty sure that I drove my parents to the brink of insanity. As a teenager, I still liked staying up late, but there was always a point where my eyes would slowly…start to … get sleepier as I read. Until I would fall asleep with the light on – and then wake up an hour later and turn it off.
A recent study published in the journal SLEEP suggests there is a correlation between cardiovascular disease and regularly sleeping for either more or less than seven hours per day.
Eight percent of the study population reported sleeping five hours per day or less including naps, and multivariable logistic regression analysis revealed that their risk of any cardiovascular disease was more than two times higher than that of people who reported a daily sleep duration of seven hours (adjusted odds ratio = 2.20). Nine percent of participants reported sleeping nine hours or more per day, and they also had an elevated risk of cardiovascular disease (adjusted OR = 1.57).
When you are sleep deprived, your body becomes more insulin resistant – giving you blood sugar swings and priming your system to store more fat. Lack of sleep is also associated with elevated blood pressure and increased stress which can increase the risk of hardening of the arteries. Oversleeping may relate to a breathing disorder or poor sleep quality.
What seems most important about this study is that it’s not the exact number of hours of sleep that you’re getting, but having regular, consistent sleep each night that matters.
How much sleep you actually need depends on the individual. Some people do well with seven hours, while others need eight. And according to a recent article, some New Yorkers get by on very little – four hours or less.
How well do you sleep? How do you feel if you get more or less than you normally get?
How plants can heal you
cleanse, environment, news, self care
7th Jul 2010
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I’ve been on a healing journey over the past two weeks. The funny thing is that I didn’t realize that was what I was going on when I started out. It’s also part of why I have inadvertently been mostly offline for the past two weeks.
Let me explain…
The weekend before our Independence Day – the July 4th holiday in America, we were celebrating the wedding of two friends. The party was a weekend long fest that that was held just outside of the city at a rustic resort in a valley of a very green and mountainous area. As we drove to our destination, the buildings became shorter, the land was greener, and suddenly I realized I had no working technology at my fingertips.
No cell phone service.
No computer.
The following weekend was a long one because we took a couple of days off. Again, the same thing happened.
No cell phone service.
No WiFi.
No computer.
At some point during the second weekend, I turned my phone on to check (in vain) to see if I could get anything. And I must have left the phone on by accident, because by the end of the weekend, it was dead.
I have to admit that I freaked out a little bit in the beginning. What was I missing? What if I missed an important phone call or e-mail? What if someone needed to get in touch with me?
And two weekends in a row off – I haven’t had this much time off in about a year, so I was not used to relaxing fully. Yeah, I’m not kidding – I wish I was.
It took a day or so, but I finally started to relax when I realized that, well, I had no choice because there was nothing else to do.
And then finally… I was totally relaxed.
And you know what?
I’m sleeping better. I’m more calm. And while my back is a little stiff from camping, I’m breathing better than I usually do, too.
Then I found this article in the New York Times that talks about the healing power of nature. In studies in Japan, they found that people who took “forest baths” had better health stats than those who stayed in the city – lower concentrations of cortisol, lower pulse rates and lower blood pressure.
Of course, the healing I feel could also be from not sitting still at a desk for 8 or more hours per day. Or from getting eye strain from staring at a computer or a small phone screen.
But the plants and trees do seem to heal in some unquantifiable way as well. The whole calmness of mind, the breathing of fresh air, and the slower pace makes me feel so good.
You don’t even have to go away to get healing on a regular basis. Just take time off to go to a park near you. In New York City, we have Central Park and the green ways that run down the Hudson on the West Side and the East River on the East side. Not to mention the many little green enclaves around town.
Be perfectly imperfect
diet, happiness, inspiration, self care
14th May 2010
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I always wanted to do everything perfectly when I was a kid. I studied so that I would excel at school and practiced piano every day. I pushed myself hard and almost always achieved whatever I set out to accomplish.
But I have news for you: perfection is a myth. Everyone who works with me is perfectly where they should be in their health journey. Many people go through a process of taking one healthy step forward and two steps back.
It takes time to create new habits, especially when you are making big changes in your health and life. This is completely normal and healthy. If you’re trying to change your eating habits to lose weight, think about the process this way: you didn’t gain the weight overnight. You’re not going to lose it that way either. It will take some time for it to fall off you. Take each step to make it happen, be consistent, and it will.
You don’t have to do it perfectly. It is impossible. And trying for perfection can make you sick. It causes negative thoughts when you can’t accomplish everything that your overachieving self is trying to accomplish. The thoughts manifest as anger, anxiety, depression, and worse. Your stress can manifest into physical symptoms – hypertension, insomnia, and digestive disorders are just a few of them.
When you fail as a perfectionist, you fall apart – physically and emotionally. I used to fall apart on a regular basis. I was simultaneously anxious and depressed. Afraid of not being able to answer questions perfectly, I became afraid of speaking up and participating in classes. When major tests or papers were due, I would come down with a debilitating cold, flu or strep throat.
While not totally cured of my perfectionism, I’m much easier on myself these days. A lot of it has to do with the wonderful mentors and supportive friends and family that I have.
A mantra given to me by one of my mentors: “I am Perfect, Whole, and Complete.” It reminds me that no matter where I am, all is well.
If you had a mantra to overcome your tendency toward perfection, what would it be?
Out with the old
cleanse, diet, environment, inspiration, mindset, self care
6th May 2010
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Recently I realized that my desk files needed a good purging, so I got a cross-cut shredder to get rid of those papers that I didn’t want and couldn’t just throw out. I spent a couple of hours happily shredding documents and recycling the bits that were taking up so much precious space in our New York apartment.
Once I was done, my office felt like a new space. I had breathing room again. That pile of papers that had been sitting there for so long was finally gone. I could put away all of those new papers that had collected on top of my file cabinet (do they multiply while I’m not there?)
It’s easy to get stuck in a rut. The familiar is comfortable. Eat at the same 2 places outside your office for lunch. Work out the same exact way, 5 times per week. Sleep late on Saturday mornings.
So much of what we carry around with us is habit – stuff that worked for a while, but doesn’t really work anymore. When we get rid of things in our lives that no longer serve us, we open ourselves up for new possibilities.
Some call it spring cleaning – I like to think of it as a recharging of your own energy.
You could clean out your files (like I did), get rid of old clothes that you no longer love, get rid of the junk food in your kitchen cabinets, or quit smoking or drinking diet soda on a daily basis.
Imagine the possibilities of having space in your desk drawers, uncluttered closets that hold only your favorite clothes, a pantry that stocks only the healthiest foods. How could that change your life right now?
What could you imagine giving up now that you used to think you always needed?
What would be helpful to get rid of in order to let new and good things into your life?
Taking some time to breathe
inspiration, self care
26th Mar 2010
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I’ve been busy. And tired. And working too much.
And, ok, I’ll just say it – I’ve had a little bit of writer’s block.
I have lots of ideas, but haven’t been able to get myself to write them down. Or I’ve been too much of a perfectionist to write lately. Because I haven’t been able to say it exactly right.
But now I’m realizing that it doesn’t really matter. I just need to start writing again.
So here goes.
I’ve been teaching these cleanse classes over the past few weeks. And while I’m encouraging people to relax, I realize that I’ve been all wound up and not doing what I usually do to take care of myself.
Which has been contributing to my stressed feelings. But then I realize that I have to give myself a break, too. It’s all a process.
Helping people lose weight and get healthy, teaching classes, keeping my website going, getting in touch with everyone that I want to talk to, doing everything that I set out to do – it all takes time. And I’m probably not going to do everything perfectly all of the time. I am human.
So, like you, I’m starting with small steps. To get myself relaxed again so that I can get into the flow of things.
Sometimes I just have to press the reset button. And I’m resetting with a simple exercise. Deep breathing.
Breathing is totally free. You can do it anywhere and any time. And doing it right can change your life.
I’m taking time out now to breathe and relax. Because I know it will help me – which will help you.
A few deep breaths when I notice. A couple of relaxation breathing exercises consciously during the day. Coupled with a smile, and I’m already starting to feel better.
What about you? What do you do to get yourself focused and relaxed?
Get into the rhythm of winter
career, fun, happiness, inspiration, self care
22nd Dec 2009
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Yesterday was the Winter Solstice, the shortest day of the year in the northern hemisphere. The Solstice marks the start of the winter season. It’s time to get cozy and rest.
Many animals are going into hibernation during this time of year. Us crazy humans, though, are running around, going to holiday parties, staying up late celebrating the season and wearing ourselves out with all of the activity. To get more connected to the rhythm of the season, try one or more of these tips:
Sleep more – go with your natural body rhythm. If you’re feeling sleepy in the early evening, consider turning in earlier than you would normally do. If you’re ready to go to sleep at 9 pm or earlier, go for it. Getting adequate sleep is essential for good health, building your immune system and allowing your body to repair itself. Sleeping more can even help you lose weight and stay slim.
Warm up – eat more warm foods. You may notice cravings for hot foods, hot beverages, and warming spices. All of those things are perfect for the season and essential for keeping you healthy during the winter months. A nice beverage to have any time of day is a mug of hot water with a squeeze of lemon juice in it – soothing and delicious.
Slow down – take more time for yourself. The energy of winter is very yin – inward focused, contemplative, intuitive. It’s the perfect time to spend more quite time with yourself dreaming, journaling, taking a quiet walk in the winter snow. You can take stock of where you are now and where you want to go in the new year – and get a jumpstart on creating the life you desire before the new year rolls around.
Get moving
exercise, fun, inspiration, self care
10th Dec 2009
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Feeling a little tired and sluggish but don’t want to do your usual workout? Doing any sort of movement can help. Even if you’re just taking a walk, cleaning the house or stretching, it’s better than if you just sit there feeling gross.
Or do something totally out of your ordinary routine. Last night I went to a birthday party downtown where they had a DJ spinning awesome dance music – and I rocked out. So much more fun than doing my usual running and strength training routine. And I know I got a good workout because I broke a sweat, and felt totally energized yet tired afterwards.
Make your movement fun, and you’re much more likely to do it. What kind of movement makes you feel awesome?
From Zen Habits, here are 48 ideas on fun exercises
Each weekday in December I’ll be posting a new tip of the day to help you live a delicious life. If you like my tips, let me know in the comments!
Keep in touch
happiness, inspiration, relationships, self care
9th Dec 2009
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We live in an increasingly solitary world. We may be connected through facebook, twitter, linked in, e-mail, texting, and any number of digital social ways. But there’s an increasing sense of lonliness among people.
As humans, we’re social animals. We like being around other people. We like talking to each other and interacting one on one. (Well, most of us do.)
What to do? Keep in touch with people. Instead of liking something someone says on facebook, why not connect with them in person?
Pick up the phone and make a date to meet up. Write an old-fashioned snail mail note by hand with a pen. Sure, sounds antiquated – but do you know how much people appreciate it when you keep in touch with them in a personal way? It makes them feel special – which will make you feel special, too.
Keep in touch with me – leave me a message here. I will definitely respond. 
How to avoid insomnia
self care
7th Dec 2009
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Last night I woke up at 3:30 am – and couldn’t get back to sleep. I tried, really. But I had too much on my mind. So I got up at 4 am and started working on some things quietly in my office.I knew I would be tired, but I have ways of handling it.
I used to have insomnia on a regular basis. While part of it was a caffeine problem, another aspect was definitely my tendency to stress out big time about small (and sometimes not so small) things.
I learned that not sleeping was not the end of the world. You can usually catch up the next day if you let yourself, and most of the time it won’t hurt you… too much.
If you find yourself not sleeping, here are a few things you can do:
1 – Don’t panic. The more you worry, the worse your insomnia will be. Cover up the clock, try to relax.
2 – Deep breathing and meditation – these can help you relax, and sometimes you’ll even fall back asleep. Try tensing and relaxing each part of your body separately, starting with the feet and working your way up to your head.
3 – Get bored – read something that would normally put you to sleep. The dictonary, a user manual or a dry research report work well. No mystery novels or romances, please – too exciting.
4 – If stress keeps you from sleeping, make a to-do list before you go to bed. That way, you won’t have to worry about the next day’s must do tasks – they’re on your list.
5 – Make your bedroom a quiet place – no TVs, electronics or computers. Reserve this room for only sleeping and sex. Make sure it is sufficiently dark and cool enough to fall asleep easily.
If you still can’t sleep, cut out caffeine and get to bed at a normal sleeping hour. Caffeine withdrawal may be painful, but it will likely get you back on track faster than anything else.
Trust your instincts
fun, happiness, inspiration, mindset, self care
4th Dec 2009
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Have you been putting your dreams off for a more convenient time? Feel like you’re not ready to move forward?
Try something new – trust yourself and your instincts. You have dreams for a reason. It’s time to validate them and go for them – life is too short not to. I got this quote from a friend today and had to share it:
What direction you go in the cross-roads of life is up to you! Press on the gas and drive baby drive!
The Universe has got your back and there are no speeding tickets on the road to success!
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