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Feel better...Sleep better

Monday, February 14, 2011

Getting 7-8 hours of sleep each night is crucial to overall physical and emotional health. But sometimes getting the sleep you need is more difficult than you'd expect.

How much you sleep can affect how good you feel. Ever get to bed a little later than you should? Who hasn't? If so, you may have noticed that you weren't at the top of your game the next day. The fact is: sleep can have a powerful impact on how you feel during the day-from your emotional state to your brain function.

Maintaining moods. Losing sleep can lead to irritability and changes in mood. Getting enough sleep can help you maintain a more even temperament and deal better with ordinary stress.

Fueling Focus. Ever find it hard to concentrate? Lack of sleep could be the culprit. Getting enough sleep promotes processes such as learning, memory and the ability to focus. Sleep deprivation, on the other hand, can impact time and problem-solving abilities.

Activities to get you in the mood for sleep.

1. Make a "to-do" list. If you find yourself thinking about things you have to remember for the following day, write them down and get them off your mind so you can relax and focus on sleep.

2. Take a candlelit bath. Soaking in hot water before bed is a great way to have some time to yourself every day. Add candles, bubbles and aromatherapy bath salts for even more relaxation. Play some soft, soothing music while you relax in the bathtub. Just make sure to leave enough time before you get into bed so that your body has time to cool down.

3. Listen to music or read a book. A relaxing activity like reading or listening to soothing music can help you unwind from the day and get ready for sleep. Try to do these activities away from bright lights to help separate your sleep time from awake time.

4. Try relaxation techniques. If you're stressed, you may need to try something new to relax and get to sleep. Practicing relaxation techniques is a great way to relax the mind and body before bed. Basic techniques like progressive muscle relaxation, deep breathing and visualization can all help slow your heart rate, breathing rate and reduce tension in our muscles.

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  Member Comments About This Blog Post:

SVELTINGTON 2/14/2011 5:59PM

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DDOORN 2/14/2011 9:14AM

    Always struggling to get my zzz's and not let pc time take away from this!

Don

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DEAR ME...

Sunday, February 13, 2011

This month, in between penning sweet notes to loved ones, dash one off to yourself too. People who wrote themselves an uplifting letter every day for a week got a boost in spirits for up to six months afterward. Try it: For the next seven days draft a few lines, either comforting yourself about an upsetting event or giving advice on how to solve a current problem. Then you can kiss bad moods goodbye!


Giggle of the Day:
If you are always straightening things, you have OCD. If you are always eating things, you have OBCD.
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  Member Comments About This Blog Post:

LILYBELLE8 2/17/2011 7:53PM

    This is a great reminder for us that there are many ways that we can learn to take better care of ourselves - and I do something with the Spark Appointment feature that is basically the same idea. I send myself an Appointment Spark Mail often - probably not every day, but have it set up to come to my E-mail inbox several times a week. I didn't know why it felt so good for me to do this, but you have provided the "missing link" information - THANKS

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SVELTINGTON 2/13/2011 10:51AM

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JUDITHANNIE 2/13/2011 8:12AM

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MYFEETHURT 2/13/2011 8:08AM

  I must have a little OBCD...cause I get it, Judy. emoticon

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SYLVIALYNN2 2/13/2011 8:05AM

    OBCD? must be my blond hair. You may have to explain for some of us.

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TEDYBEAR2838 2/13/2011 7:41AM

    OBCD? CLueless but trying :) lol

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DDOORN 2/13/2011 6:55AM

    Hmm...might have to give that a try...!

Don

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Be a Goal Getter

Saturday, February 12, 2011

We know it takes eating right and exercise to drop pounds, but don't ignore your brain. You can be your own biggest enemy because if you don't believe in yourself, you'll never reach your goal. The key is using those unconscious thoughts to your advantage.

BE POSITIVE
Sometimes just thinking something over and over can make it come true. For example, if you believe weight loss is impossible, you'll never do it. Retrain your brain: Every time a negative thought pops into your head, change it to an upbeat one. Soon the new way of thinking will become second-nature.

GET VISUAL
If you don't have a clear image of what you want to achieve, it's harder to be successful. Close your eyes and see yourself as if you've achieved your goal (maybe you're lying on the beach in a string bikini with flat abs). Every time you do this your unconscious becomes a little more convinced that it's possible.

KEEP A HAPPINESS LIST
It's easy to dwell on disappointments, but paying attention to only what goes wrong can make you feel like a loser and sap you of energy. Change your focus by writing down what you're grateful for. As you start to see all you've been blessed with, you'll feel more empowered to actually go after what you want.

“If at the end I have lost every other friend on earth I shall at least have one friend remaining and that one shall be down inside me.”
—ABRAHAM LINCOLN, U.S. president

  
  Member Comments About This Blog Post:

SVELTINGTON 2/13/2011 10:54AM

    Great advice and a wonderful quote from Abe. Thank you.
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TEDYBEAR2838 2/12/2011 1:32PM

    My cousin Abe was a smart man. Thanks for sharing those thoughts. That is what I'm trying to do this year.

Rocking 2011 Together!~

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RITAROSE 2/12/2011 6:51AM

  Thank you for the very powerful reminder to work on the brain in this wonderful journey to good health!

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SPEAK UP

Friday, February 11, 2011

Eleanor Roosevelt once wrote, "Nobody really does anything alone." Well, that includes losing weight and staying fit. Learn how to express your needs to gain support from the people in your life. Tell your husband not to pick up chips and dip on a grocery run. Ask your girlfriends to change a happy hour date into a Spinning class so you don't have to give up a workout. Honing your communication skills is a crucial step to making your best-body dreams come true.

“The only place where success comes before work is a dictionary.”
—VIDAL SASSOON, English hairdresser

  
  Member Comments About This Blog Post:

MYFEETHURT 2/11/2011 8:28AM

  Coming to spark each morning is a great inspiration to me. Thanks for all your encouragement. emoticon

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DDOORN 2/11/2011 8:11AM

    Sometimes we just have to BUILD our support network...even when it may "seem" as though we have none!

Don

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EMBRACE A "BAD" DAY.

Thursday, February 10, 2011

You're not going to have success at every turn, and that's OK. Many people are afraid of failing, and they let that fear stop them from trying in the first place. Understand that messing up is an integral part of success. It's an entry point for learning that allows us to grow. The next time you 'fail', whether it's skipping a workout or eating junk after a tough day at work, acknowledge it, forgive yourself and aim to do better the next day.

"The true mystery of the world is the visible - not the invisible." - Oscar Wilde

  
  Member Comments About This Blog Post:

MIMILUVZ 2/11/2011 7:52AM

    Thank you! Im movin on... emoticon

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SVELTINGTON 2/10/2011 9:46AM

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VERA_MOM 2/10/2011 6:50AM

    Well said! I've been thinking a lot about exactly this the last couple of weeks!!

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DDOORN 2/10/2011 6:45AM

    Mistakes are opportunities for learning! :-)

Don

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TROPICALDRINK 2/10/2011 6:43AM

    This helped me today! Crazy how one can be so strong and motivated one day to be totally the opposit the next, but acknologement and continuing is the key! Thanks

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