Clear the Clutter

How to Get a Good Night’s Sleep

Do you wish you could sleep like a baby?  Do you wish you could fall asleep and STAY asleep all night?  Do you wish if you woke up to go to the bathroom, you could easily fall back to sleep?  Do your kids have a bedtime routine?  Then why shouldn’t you?

I seem to have little to no trouble falling asleep BUT these days, I have trouble staying asleep.  It seems like after 2 or 3 hours, my body wants to wake up and then I can’t get back to sleep.  I have tried many natural alternatives but most leave me feeling like a zombie in the morning.  Mornings are rough with the MS so I don’t need to complicate things with any thing that may have helped me sleep during the night.

Hubby researched this and came up with a pre-bedtime routine—a.k.a practicing good “sleep hygiene”— which they said would help me fall asleep more easily at night and stay asleep until morning. Honestly, some nights it works and some nights it doesn’t but I think it is an MS thing….. So if you have trouble going to sleep or staying asleep, here are some times which might help:

#1: Stay on Schedule.

Going to sleep and waking up at the same time every day—even on weekends—is crucial for setting your body’s internal clock, which experts call your circadian rhythm. Staying consistent also means the quality of your sleep will be better.  I know this one is tough but it really does make a difference.  Most nights, I am in bed or at least headed to bed by 10:15PM.  It allows me to fall asleep easily but it doesn’t always guarantee I will stay asleep during the night.  Believe it or not, in the beginning I actually wrote it in my planner to go to bed at 10PM just do I would remember.  LOL

#2: Be Mindful of What you Eat and Drink—and When.

I grew up hearing “don’t eat before bed” but it never really made sense to me.  Then while on my weightless journey, I never ate at least 2 hours before bed because I didn’t want to gain weight.  LOL.  We all know nicotine and caffeine are stimulants and take hours to wear off, so they make it harder to fall—and stay—asleep. The key is to avoid them for 4 – 6 hours before bed.  Alcohol can initially make you feel sleepy, BUT it lowers the quality of your shut-eye.  Go easy on any liquids before you bed to prevent trips to the bathroom in the middle of the night.

#3: Create a Comfy Bedroom.

Is your bedroom an oasis?  Do you feel relaxed when you walk in or is it full of clutter and you get stressed?  Your room should be peaceful and conducive to sleeping by keeping it quiet, cool, and dark.  Earplugs can help if you live in a noisy area. Noisy environments interrupt your sleep and reduce its quality, even when you don’t realize that it’s happening.  Outside light can keep you awake, so try room-darkening shades. Did you know your mattress and pillow also make a big difference?  Ideally, mattresses should be replaced every five to seven years and pillows should be replaced annually. A mattress should feel comfortable, and if you sleep with a partner, make sure it’s big enough so you both have plenty of space.  I find the smallest noise wakes me up so I sleep with a fan going year round.  This blocks out the sound and the hum is soothing and helps me to fall asleep.

#4: Start an Evening Ritual.

Whether it’s curling up with a book, listening to calming music or taking a warm bath, doing the same, relaxing thing every night will signal to your body it’s time to settle down.  Do you read with a “paper” book or do you read on a kindle or electronic devise?  Believe it or not,  watching TV, looking at a laptop, tablet or smart phone screen before going to bed can trigger your brain to stay awake. The safest strategy is to just put all electronics away in the evening, or at the very least, about 30 minutes before bed. Give yourself 20 minutes before bed for the one thing that calms you down. Maybe you read a book, do a guided meditation, sketch, or have some tea. Can’t shut your brain off?  Try “brain dumping” by writing everything down before you go to bed.  This empties your mind and allows it to relax just long enough to fall asleep.

#5: Don’t Watch the Clock.

Staring at the clock when you can’t sleep can stress you out and make it even harder to snooze. Keep your bedroom clock turned away from you so you won’t be tempted to watch time tick by. If 20 minutes pass and you still can’t fall asleep, get out of bed and do something peaceful until you feel drowsy.

What is your nightly routine to help you sleep at night?  Have a tip to help you relax?  We would love to hear from you…

Have a blessed day!

Hope Wissel

Holiday Gift Ideas

We are 19 days away from Christmas and the panic has already set in on many struggling to find the PERFECT gift for those on their holiday list.   I will admit, I had those moments looking for the “perfect gift”.  Having moments where I let the inner gremlins step in bashing those out of the box ideas and stealing my JOY!

Has your gift giving list grown?  Has your office just decided to hold a Secret Santa?  Are YOUR friends looking for gifts for people in their office or do they know someone who is looking to give gifts to their co-workers or customers?

For those of us in direct sales, I know this sounds OBVIOUS but have you approached them about using YOUR products as gifts.  Now, I don’t mean just hand them a catalog to look through, I mean really help them with their gift giving dilemnas.

Maybe you (or someone you know) has mentally made their Christmas Wish List.  Remember the wish list of your childhood.  The one where you scoured the catalogs and sale papers making a list of EVERYTHING you could possible want then giving it to your parents who shared it with everyone in the family.

While some may have created their own list of wish list and then told family to contact me; .  others, provided me with a the challenge of helping them pick the perfect gift.  They gave me a list of people,  a few words describing the person  and asked me for practical suggestions from our product lines.  I know you are all thinking – when do I have time in addition to my shopping, work (full and part-time), kids, etc.  The reality is it could save YOU time, money and the chance to give someone the “perfect gift”.

Here are some suggestions based on the Thirty One products on sale THIS month::

  • Busy Mom, Mom Taxi – what about a Thirty One Hanging Traveler Case bag filled with pens, pencils, note paper, crayons, etc. to leave in the car.  Maybe even a few non-perishable snacks for the kids or an energy bar or two for mom. You never have to hunt for a pen or you can keep the kids busy while in the car.

  • For the Mechanic, Car fanatic, Teacher, Business Owner, Crafter, College Student or Mom – How about the Zip Top Organizing Utility Tote ?  A great deal this month with a sale price of $21!  Fill it with fun items they can use depending on their interests.  What crafter doesn’t like a gift card to their favorite craft store or yarn or supplies to make their favorite craft.  Teachers go crazy for a tote filled with school supplies, or a gift card for their favorite coffee shop.  This tote has so many uses……

  

  • For someone who does Yoga or exercises… the All Pro Tote keeps everything together.  This is also great for the busy mom.  A spot for extra shoes for the kids or wet clothes when the baby has an “accident”. The pocket in the back, it great for a yoga mat, a towel, a blanket if you are going to the park or maybe an extra lightweight jacket.  This retails for $80 BUT is on sale for $48 (a steal)!!!

  • The Rubie Mini has sooo many uses!  It is a pouch, a travel case and a wristlet all in one! With a zipper closure and a D-ring attachment for a Wristlet Strap, the Rubie Mini is a small, stylish bag to help you stay organized. It’s the perfect little partner when you travel, run errands or shop. Keep the mini pouch in your purse to store cash, cards, makeup, mints or change. Pack it in your carry-on to keep money, medicine, cameras, batteries and power cords close by.  It is on SALE for just $13.20 this month!

      

  • The Twice As Nice Tote is a great gift bag during the holiday season AND all year long. It will hold a bottle of wine (or two) and even has a divider to keep the bottles from rattling.  It is a versatile gift the recipient will use over and over again.

  • College Student, Mom, Dad, ANYONE on your list! – How about a Large Utility Tote filled with everything they would need in an emergency?  Blanket, jumper cables, first aid kit, etc.  Our daughter got one when she started driving. I know, most people have AAA but honestly sometimes they take FOREVER!  In the dead of winter, wouldn’t it be nice to have a bag in the trunk so when a good Samaritan stopped to offer assistance you had the supplies you needed.  How about filling it with snacks along with a gift card or two.  Perfect for grocery shopping, keeping the truck organized, storing extra bed linens, kids toys and so much more!

So, have I sparked any ideas?  Are YOU thinking outside of the box?  Some people will think it is tacky to give a gift of the product you sell but think about how special it will be if it is combined with something they know you picked out just for them.  I mean we all LOVE Thirty One’s products, why not share them with friends, family and co-workers.

What are you doing for “outside of the box” gift giving this holiday season?  I am still looking for a few gift ideas, how about sharing YOUR best company gift idea with us.

Have a ThirtyOne-derful day!

Unclutter Your Life

Don’t Worry – Be Happy

Did you start humming the song “Don’t Worry, Be Happy”?  I do every time I see or hear this line.  Have you ever wanted some of the “pink kool-aid” people who are alway happy take?  You must know someone who always seems to be happy, I have one or two people I know like that.

When I am not having a MS flare up (of the depression kind), I am pretty much a happy go lucky kind of gal.  Yes, I have times of sadness, anger, frustrate – don’t we all? I mean if we didn’t have a variety of emotions we would be “like a wet noodle” or a “block of stone”.

I will be the first to admit, on days when depression hits I enter a black hole where there sees to be no way out.  It can last for an hour, a day, a week and sadly there are times when it can last for longer.  You know those times when even the simplest word will make you cry.  Key the song “Cry Me a River”. LOL.  Thank you to “Modern Day Girl” for inspiring this post.

1. They don’t dwell on the past.

I know I do especially on a bad day.  The shoulda, coulda, woulda kick in and the path into the black hole gets deeper.  What happens when you start with the stinkin’ thinkin’? Things get worse instead of better, right?

So how do you stop yourself from dwelling on the past? Remember “It takes 21 days to make or break a habit”.  So you need to change your mindset.  Your mind is a powerful thing and you can control how you think, and it’s not hard either.  When you focus on the here and now, it becomes easier to get rid of the old bad habits.

FIRST, recognize you’re dwelling on past situations. I know, easier said then done.  When you spend time being more aware of your thoughts, it is easier to change your mindset. Like a new habit, once you start it becomes easier over time.  When you’re aware you are dwelling on thoughts of the past, you can work on ignoring them, or replacing them with focus on the here and now.

2. They focus on the here and now

When you get rid of the thoughts from your past, you can dwell more on the here and now.  I have been told meditation helps and will teach you how to focus on your breathing and what is around you.  I haven’t mastered this yet but I haven’t given up.    Here are some ways meditation and yoga (still need to try this) can help:

  • When you’re focusing on the past, you’re distracted.
  • We miss moments in our lives which may have been the happiest.
  • When we let our thoughts control us , we feel unbalanced
  • When we’re aware of our surroundings, we feel more empathetic towards others, have high self-esteem, and can reduce impulsivity (reducing mental health issues – Psychologytoday.com)

So, if meditation and yoga aren’t for you, find a way to focus on the here and now.  Journal your thoughts.  Take a few minutes to “zone” out.  I like to sit outside and watch the clouds float by, imagining it is all of my past floating away.  I guess my own form of meditation.

3. They recharge

Recharging is something we all need to do.  For happy people, it is part of the every day life.  Not sure what this means? Well, it means different things to different people. Think about what you like to do in your spare time? I know, what spare time, right?  I’ve been there.  The truth is having a chronic disease has helped to me identify when I need to recharge.  It is usually a SMACK but I am learning to stop and rest.  Maybe one of these will work for you:

  • A good book and a cup of coffee
  • A nap
  • Exercise of some kind
  • Drawing
  • Writing/scribbling
  • Painting
  • Spending time in a spa
  • Eating chocolate in front of the TV
  • Pretty much anything that makes you happy

The truth is, we live our lives in overdrive, always rushing to the next thing.  Our bodies need time to relax and recharge. How happy are you when your schedule is jammed full with no time for fun?  Probably not very, right?

If you feel like you don’t have time for yourself, make time. I know it’s hard, believe me I get it.  I was a single mom working full-time but you need to schedule time.  Maybe when the kids are napping, grab the book you’ve been meaning to read. Or on your lunch break at work – read your favourite magazine (whether online or paper).

Happy people value their time and know cultivating happiness is important.

Have a ThirtyOne-derful day!