Posts Tagged ‘Baby Boomers’

Sleep Like a Baby by Glen Barnett

October 11, 2016

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Sleep like a Baby? Not Likely!

Sleeping like a baby may be something Baby Boomers would dream about, if only they could stay asleep, or at least get to sleep in the first place.

Having trouble sleeping is not uncommon especially as you get older.   The average person needs 7-9 hours of good quality sleep regardless of their age.  This may vary person to person but the quality of your sleep is what’s important.

There are many factors as we age that can affect the quality of our sleep from side effects of medications, sleep apnoea, prostate or incontinence troubles, stimulants from food or beverages we consume or even restless leg syndrome.

Lack of good quality sleep can exacerbate some of these issues resulting in a vicious cycle. Lack of good quality sleep may cause irritability, depression, weight issues and possibly make you more prone to illnesses and accidents.  One of the most common causes of poor sleep quality is stress.  Some people reading this article will wake at night tossing, turning and stressing about how to have quality sleep. As I said it’s a vicious cycle.

So what to do?  I’m always a believer in looking at lifestyle changes to help you so try going to the bed and waking at the same time every day.  TV and computers may be too stimulating for your brain so choose another activity to wind down with at night.  If your nocturnal mental ramblings are the culprit get up and write them down, then tell yourself you will ‘deal’ with them tomorrow.   Don’t look at the clock when you wake – it sets your mind alarm into the pattern of always waking at that time.  Decrease the amount of liquid you consume a couple of hours prior to going to bed to reduce the need to pay a penny during the night. Investing in a body pillow to wrap yourself around may help with your physical aches and pains.  Talk to your naturopath or GP about your need for magnesium and calcium which may alleviate those restless legs and ask if your other medications may be adding to your sleep woes.  Put a peg over your husbands (or your) nose to prevent the snoring – just kidding. Talk to your GP about this problem as it may be more serious than you think.  If you’re a Nana napper,  rethink or reduce your nap duration.     Avoid caffeine and sugar at bedtime and get your stimulus from daily exercise and a good old fashion dose of direct sunshine to help with your wake/sleep cycle.

If all else fails have some peace of mind in knowing that people who say they ‘sleep like a baby’ probably don’t have one or remember what it was like, to have had one.

Personal Resolutions – 4 Ways to Succeed at Keeping Them

January 11, 2015

NYRDo you have a difficult time sticking to your New Year’s resolution commitments? Well, you’re certainly not the only one.
According to research conducted at the University of Scranton, only 44 percent of those who make New Year’s resolutions are still hanging in there six months later. This shouldn’t come as too much of a surprise, since we typically give ourselves some major stretch goals in January, often with very little planning involved. Vague resolutions like lose weight, get rich, find a new job or eat better become our mantras. However, if you truly wish to succeed, you’ll need to move beyond these cursory ideas and get to work.

1. Break your goal into achievable benchmarks.

One of the main reasons why people have such a hard time fulfilling their New Year’s resolutions is because the goals are too general. Take “get in shape.” What exactly does that mean? Personal fitness is different for everyone. Are you trying to put on pounds of muscles or trying to shed fat? Are you focused on altering your diet, level of activity or both? Think about the specific goals you’re trying to achieve, and then start breaking them into manageable bits. For example, if you’re trying to lose 30 pounds and reach a goal weight of 135 pounds by December, then you’ll need to shed about 2.5 pounds each month. Breaking it down into smaller achievements can make your goals seem far less intimidating.

2. Schedule check-ins.

It’s not uncommon to completely forget about your New Year’s resolutions after a few weeks or months have gone by. Everyday life can catch up with you, and you might be too focused on work, family or other obligations to really stay focused on your major goal. That’s why it’s so important to schedule several days throughout the year when you’ll reassess the progress toward your resolution goals. Mark off one day each month to take stock of the following:

How close are you to achieving your goals?

What have you done during the past month to fulfill your goals?

What will you do next month toward your goals?

3. Don’t let failure stop you.

It can be incredibly difficult to sustain an effort toward your goals throughout an entire year. Once you drop the ball, it can be too easy to talk yourself out of trying. However, it’s important to recognize that you can continue forward, even if you have come to a screeching halt. This is a common hurdle while dieting. While your “cheat day” might have turned into a “cheat week,” you can always resume your diet at any moment. The same goes for your daily workout routine, progress on your novel, or any major goal that requires a dedicated effort.

4. Measure everything.

Metrics matter. It’s why we’re so addicted to apps that track our progress. Here are some things to note:

Break large goals into manageable units.

Measure percentages: complete vs. incomplete.

Log everything, even if it’s a setback.

Are you feeling more prepared to tackle your annual resolution? If you haven’t made one already, you can still get started on your plans. Here’s to your 2015 goals!

Article sourced from: http://www.entrepreneur.com/article/241494

Spring Clean Your Life

September 14, 2014

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Spring is here, and I enjoy using this time of year to prepare for the renewal this season provides.

One of the things you can do right now for yourself is prepare for the upcoming opportunities of the new season. Spring often inspires us to increase our fitness levels, participate in more activities outdoors and embrace a healthier way of eating — more greens perhaps as local food becomes increasingly available. Use this time to prepare yourself for those opportunities by getting organized.

Clutter, which has likely been accumulating all winter long, keeps us from moving forward, it blocks energy, it stops our creativity and it weighs us down. The more we have in your home, car, office, hand bag, computer hard drive, the more energy we need to attend to those things. Organizing, decluttering and preparing will put you in a physical, emotional and spiritual space that supports you in the new changes you have the opportunity to make this spring.

Here are a few steps to follow if you want to change you physical and spiritual landscape and prepare for spring:

1. Eliminate and purge.

You can apply this principle to all of your living spaces, or you can choose to apply it one room at a time. Evaluate what you have and what you need, keeping in mind the 80/20 principle that suggests we use about 20% of what we have and essentially do not really need the other 80%. Decide what you longer need or what no longer brings you pleasure, and donate it.

2. Make function easier.

Once you’ve gone through the elimination process, create a system to keep things neat and organized. Pick the system that you’re most likely to stay with and is most effective for your situation. Here are a few options to consider: baskets, file folders, storage containers, or dividers. When organizing your things, keep the items you use most often easiest to access. For example, organize and sort your clothing by season — take out your spring and summer clothes and find a storage solution for your winter clothes. Sort items by their function and keep like things together. For example, create “stations” in your home. In my very small kitchen I have a smoothie station where I keep my Vitamix and several Mason jars containing the ingredients I use daily to nourish my body.

3. Create a donation bag.

Keep a bag or box to which you can add items you longer want. Instead of allowing drawers and closets to fill up throughout the year with things you don’t need or want, create a place in your home where you can collect these items and then donate them in the spring as part of your regular spring cleaning. Check online for nonprofit organizations that will pick up your donated items, including small appliances, from your home for free.

4. Eliminate clutter hot spots.

Flat surfaces, drawers, the back seat of your car and sometimes handbags can become repositories for all sorts of unwanted or unused items. Mail and paperwork are classic examples of the clutter that can accumulate easily when left unattended. Devise a system that works for you in addressing your mail and paperwork as it’s generated. Take a few minutes each week to place important documents in these files and recycle any unneeded paper, or, when possible, go digital, and file your documents electronically. By implementing a system for use and function after you’ve purged, you’ll likely feel much lighter, energized, renewed and inspired after your hard work, providing you with the motivation and energy to continue moving forward with your goals and embracing the newness of spring.

5. Upgrade your home’s energy.

Rearrange your furniture. Get a new houseplant. Play upbeat music. Open your window, even just for a few moments. Diffuse tangerine and peppermint essential oils. Invite new energy and life into your home to become a happier and healthier human being this spring.

By using early spring to organize your living and work spaces, you can position yourself to achieve the health, wellness and personal goals you’ve been working toward!

This article was sourced from: http://www.mindbodygreen.com/0-12988/5-strategies-to-spring-clean-your-entire-life.html