Reba Esh - Page 9

Hormones and Health

Sep 29, 2020 05:24 PM Central
Reba Esh
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As I mentioned previously, I was a stressed-out mom. While feeling slightly stressed on different occasions is normal, having heightened levels of stress for extended periods of time is not normal, and it was detrimental to my health. It was disrupting my body’s natural hormone balance, causing insomnia and low energy. Once I started taking care of myself, consistently using hormone supplements and oils, my hormones became balanced, and my health improved. Here’s how to tell if you’ve reached that tipping point and what you can do about it.

Symptoms of Imbalanced Hormones

Many women know that mood swings, hot flashes, and weight gain are known to be symptoms of hormonal imbalance. But did you know that urinary incontinence, brain fog, and memory loss can also be symptoms? Other symptoms of hormonal imbalances include night sweats, leg cramps, vaginal dryness, sleep disturbances, anxiety, depression, and loss of interest in sex. Each symptom can have an effect on different aspects of life.

Causes of Hormone Imbalance

The most important step to treating hormone imbalance is to look for the root cause. Ninety-nine percent of the time, it’s stress. In our modern times, it can also be called overstimulation.

Stress can be caused by numerous ways including getting too much exercise (especially cardio), having too much sugar and flour in your diet, lack of sleep, drinking too much caffeine or alcohol, too much electronic stimulation or time on devices, or having toxic people in your life. Of women who experienced a hormonal imbalance, 36 was the average age that their first symptoms occurred. Typically, what we start seeing in the mid-30s are the PMS symptoms, irregular cycles, and heavier cramping, so birth control pills, antidepressants, and sleeping pills start to be prescribed at that age. But that is only addressing the symptom and not addressing the cause of those symptoms.

How Stress Creates an Imbalance

Your body naturally creates stress hormones. Produced by the endocrine system, these hormones — including cortisol and adrenaline — help you react to situations that require a quick increase of energy and attention. I, along with many Americans, experience this small surge of adrenaline from time to time. I have had the unfortunate experience of almost missing a flight, and I’ve needed to speak in front of crowds. Unfortunately, when stress hormones are released more frequently and remain in the bloodstream for sustained periods, we may experience a hormone imbalance. Without management, these “fight or flight” responses also can wreak havoc on your health.

Hormones and Overall Health

Stress hormones are only meant to be released by the body on occasion. Yet, in the modern world, feeling “stressed out” every day is increasingly common. Those who are chronically stressed are at a higher risk of health problems, including weight gain, high blood pressure, thyroid issues and higher risks for infection, fatigue, insomnia, depression, anxiety and gastrointestinal problems such as diarrhea and constipation. Too much stress also can cause an irregular menstrual cycle and infertility in women, as well as a decreased libido in both men and women. Because stress also triggers mood swings and irritability, a hormone imbalance can lead to personal problems. Overall, when stress creates a hormonal imbalance, it’s capable of negatively affecting your entire life.

Ways to Manage Stress

Becoming aware of when and why you’re feeling stressed is the first step to addressing a stress-induced hormone imbalance. By learning how to stay calm during tense situations, you’ll be able to better control your reactions to external stimuli. Here are a few great ideas for reducing stress and eliminating a hormone imbalance:

Adopting a regular exercise routine
Practicing daily meditation, mindfulness and/or deep breathing exercises
Improving your sleep hygiene
Minimizing your consumption of caffeine and alcohol
Establishing and maintaining a healthy diet
Evaluating and adjusting your life balance
Seeking out emotional support from family and friends
Enlisting the help of a therapist, psychologist or other mental health professional

It’s not always easy to figure out what’s going on inside your body. By paying attention to how you feel and your reactions to stressful situations, you may be able to identify and treat a potential hormone imbalance.

On my Facebook page “Freedom-n-Joy Essentials”, this week I am talking about what supplements and oils you can use to balance your hormones. Hop on over to my page to find out more info!

The Importance of Self-Care

Sep 22, 2020 08:38 PM Central
Reba Esh
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What is self-care? Self-care at the simplest level is making sure that we are doing the things that we need to do in order to stay healthy physically and mentally. Caring for ourselves is an active choice that we need to make every day that prioritizes our own health and happiness.

That sounds simple, but most people struggle to incorporate self-care into their daily routines because they think it seems selfish. Self-care isn’t selfish, but it can feel that way when we’re used to putting everyone else first. When we first start taking care of ourselves some of our friends and family members might resent that we no longer put them first. That’s okay. Keep practicing self-care.

When my daughters were younger, I did not always take care of myself. I felt that their needs were more important than mine and my focus was on them instead of myself. But it’s okay to focus on ourselves. In fact, it’s the only way that we’re going to have the energy and strength to look after other people. Bettering ourselves through self-care will make us healthier and happier. I have a very supportive husband and he often encourages me to take breaks. Without those breaks, my stress level gets too high.

Here are some self-care tips to improve your well-being

Pay attention to your physical health

Physical self-care is something that a lot of people struggle with because there never seems to be enough of time or energy to do the things that we know we should do. Things like exercise or healthy eating tend to suffer. Many people have great intentions to get up early and workout or make a healthy dinner. Unfortunately, it is easier to sleep in or hit the drive-thru for dinner because they are overwhelmed, stressed out, and exhausted from their day filled with handing problems and catering to everyone else.

Physical health is a core part of self-care. The body and the mind have a unique connection, and it's difficult to be in high spirits when we are not feeling good about our bodies. Regular exercise increases the level of serotonin in our body significantly improving mood and energy. When exercising for self-care, choose an activity that you enjoy. It could be a regular run, brisk walking, swimming, or just about any other thing that makes you feel alive. We derive extra fulfillment from doing what we enjoy, and it is that enjoyment that encourages persistence even when it seems we do not have time for it. Four or five times a week, I get up at 5:30 and take a walk with my husband and our two dogs. There are many mornings when I’d rather stay in bed, but the moment I wake up and get outside in the cool morning air, my mind is alert and I’m more prepared to face the day. I actually feel good about myself in knowing that I’m taking care of my body.

There are many significant health benefits that come from making physical self-care a priority. Regular exercise will help keep our muscles strong. It also helps reduce stress. It can help with weight management and according to medical studies, taking the time for regular exercise can have any or all of these effects of your physical health: better sleep, lower risk of heart attack, lower stress levels, stronger bones, better cardiovascular health, lower cholesterol, reduced risk of some kinds of cancer, lower risk of diabetes and insulin resistance, better circulation, and better mood.

Get enough sleep

Too many people are sleep deprived, and it takes a toll on our physical and mental health. We seem to have taken the maxim ‘hard work pays' too seriously. We now spend so much time working and less than enough time sleeping. Sleep scientists recommend that adults get 6-8 hours of sleep every night. Our bodies need time to rest and renew. Daytime naps are also excellent for refreshing our bodies and improving concentration levels. I like to take a 30-minute nap a few times a week and I never feel guilty when I do.

Be a healthy eater

Our diet is a major part of self-care, and it's an area that we should closely watch. When you ask people about foods that make them feel good, you might get answers like a juicy steak, mounds of lasagna, or extremely delicious cupcakes. However, consistently indulging in these delicacies is NOT self-care. Healthy, nutritious foods are one of nature's best gifts to us. Make a habit out of consuming good foods that build your body. It’s okay to indulge in a dessert once in a while but having it every day is not good self-care.

Identify the things that matter to you

This may seem easy, but it can be challenging to practice. We need to ask ourselves the tough questions to identify the things that matter to us the most. How do we want to make a difference in the world? Our answers to that question should determine our approach to living. We need to spend more time with those we love to be with and deliberately live our lives the way we want to be remembered. Keeping an eye on our priorities will help us make decisions about how we spend our time.

Change your mindset / increase gratitude

Too often, we focus on the negatives while showing little appreciation for the beauty that's all around us. It's what happens after a bad breakup, and all we can remember is how badly the other person hurt us. We tend to forget all the amazing things that the relationship brought us. Cherish the good memories and hold them dearly, even if the unpleasant ones attempt to consume you. Show gratitude and appreciation for the little gifts in life. Take some time to be still and meditate more. If we can adopt a regular attitude of gratitude, we are on our way to achieving the highest level of self-care.

Learn to say no

I will admit that this is hard for me to do but I’ve learned that saying no is okay. Never feel guilty when saying no. Too many times, we say yes in order to avoid hurting the feelings of another party. When we do this at the expense of our own peace or health, we are going against the principles of self-care. It's good to realize we're only human and we can't possibly make everyone happy. Saying yes to everything predisposes us to burnouts, and it's bad for our physical and emotional health.

Make time for self-care

People say lack of time is the biggest reason self-care is neglected. But how many hours have we spent on social media today? How many minutes have we spent mindlessly scrolling through the news? There is enough time in the day to make time for self-care if we are aware of our time and choose how we spend it. We need to make an active choice to make self-care a priority instead of other things like spending time on social media. Most smartphones have the ability to track how much time is spent on various apps throughout the day. Check those stats every day for a week. You may be shocked to see how many hours each day are spent on social media. Swap 30 minutes of exercise and 30 minutes of art for just one hour spent on social media and you’ll be shocked at how much that will change your physical and mental health.

Self-Care Ideas

Self-care tips are usually not that easy to apply to real life. It’s all well and good for celebrities or gurus to talk about meditating for hours when they don’t have a job, kids, and other obligations. Here are some easy to follow self-care ideas that anyone can do to start a regular self-care routine no matter how busy they are:

Set your alarm for 30 minutes earlier than usual. When you get up reach for a notebook and pen instead of your cell phone and write about whatever comes into your mind. This will help you get rid of worries and stress and focus on the day ahead.

Make breakfast the night before. If your mornings are very hectic start preparing a healthy breakfast the night before so that you can still eat a healthy meal in the morning. You can put prepared oats and fruit in a paper cup and put it in the fridge so you can grab it on the way out. Or mix up a smoothie quickly in the morning. But make time for a healthy breakfast.

Spend one evening each week on a hobby. You can join a class or just spend an hour in the tub reading a book. Whatever kind of hobby appeals to you is fine. But spend at least one hour once a week doing something just for the fun of it.

Live your best life

Self-Care is personal, and no general principle will always work. What motivates you and inspires you is different than the person next door. Look for the things that make you feel alive. Make dates with yourself and when you commit to working out or doing something for yourself, keep the commitment you make to yourself. We don't back out on our friends, don't back out on yourself. By being healthy about self-care, you will feel be better equipped to help others. Go live your best life!

Why Can't I Focus??

09/15/2020 05:48 PM Central
Reba Esh
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Let’s talk about focus. We often tell ourselves "Come on, focus, you can do this." Why is it easy for some people to focus on a problem while other people cannot go two minutes without staring out the window? Well, there are many reasons, and here are a few of the biggest reasons you may be having trouble concentrating.

You're Not Getting Enough Sleep

I talked about this a few weeks ago but getting enough sleep is so important for our health. Sleep helps us recharge, gives the brain a chance to exercise neuronal connections, and gives our bodies time to repair muscles and replace chemicals. So, when we're not getting the right amount of sleep everything suffers, in particular, the mind takes the brunt of it. You will find it very difficult to stay focused on anything because your brain is not only tired, it's confused. It hasn't had the necessary time it needs to prepare for another full day of activity, and as such, it is torn between the task at hand and wanting to shut down.

If you are getting six to eight hours every night but you still have trouble focusing, check to see if you have a sleep disorder, such as sleep apnea. Even if you go to bed at 11 and wake up at 7, you may have had a night of restless, constantly interrupted sleep. If you haven't had a good amount of deep, restful REM sleep, you will suffer the consequences. Lack of sleep can also lead to depression, and anyone who has ever been depressed knows all too well how the mind wanders.

You Surround Yourself with Distractions

There are are so many distractions in this world. Phones, TVs, computers, and such keep our minds from focusing. These distractions can mess up our human interactions, whether it is in person, online or on the phone. We think we're giving the other person enough attention, but we're not. We hear the phone beep and have to check it. We see something come on the TV in the background, and our attention goes right to it. We all need to take a long, hard look at how the devices we own and use hinder our focus. We should get into the habit of turning off everything we don't absolutely need when a job needs to get done. Does the TV need to be on in the background? Do we need to have music playing? Can the phone be put in a drawer on vibrate, ready only for important calls? If we remove all of these distractions, we could all greatly improve our focus.

You're Not Dealing with Problems

If you are dealing with a problem that has gone completely unchecked, you may find yourself thinking "I really need to deal with that dripping faucet," or "I need to call someone to fix my dryer”. These problems will only stop nagging us if they're on a list of things to deal with, or if we take steps to get them done. So, make an appointment with the plumber. Watch a video on replacing a washer. Even though the actual problem may not yet be solved, by simply starting to work on it, it stops the "squeaking."

You Haven't Made a Good Plan

This definitely goes hand-in-hand with the point above. A plan is essential if you want to focus. When a mechanic looks under the hood of a car to see why it's not running correctly, he or she is not just vacantly looking around hoping to see an issue. There is always a plan about what to check and when to check it, and it is checked in a specific order. A doctor has a plan when he or she checks you for a medical complaint. When you are dealing with something, have a plan. Whether it's as simple as making a list before you go to the grocery store, make sure you have a plan. That way, you can focus on each step, and not on the whole project, which can become overwhelming.

You're Not Getting Enough Exercise

Most of us are just not getting enough good exercise, and it's showing by the rising obesity rates. It's easy to brush off exercise due to the number of hours we work, and the supposed lack of free time we all have. BUT, a lack of exercise will take its toll on the mind as well as the body. Exercise spurs brain growth, boosts hormones, fights anxiety and depression, reduces stress, and even increases sensitivity to insulin. All of these are factors that can affect our focus and concentration. So, get some exercise. Even if you start slow, by taking the stairs every day instead of the elevator, you are doing your brain the world of good.

You Are Working in a Messy Environment

You may be one of those people who can achieve a lot when surrounded by mess and clutter; however, you are definitely in the minority. Clutter and mess may not bother you, but they can still be a distraction for your mind. And whether your desk is filled with old take-out wrappers and soda bottles, or important papers lying around, the end result is the same: you have something else to focus on other than the task at hand. So, clean it up. It doesn't have to be pristine, and it doesn't have to be a completely blank space. Just give yourself, and your brain, the ability to easily focus on just one thing.

You May Have ADHD

Do you have trouble listening to people, and following instructions? Are you often irritable? Do you have a lot of trouble relaxing? Are you restless, constantly moving around, and jiggling your legs? Are you late more often than you are on time? Do you have trouble prioritizing tasks? These are all possible symptoms of adult ADHD, and if you have it, you may have problems focusing on the task at hand. Talk to your doctor if you think you may be suffering from adult ADHD, and he or she may be able to help you alleviate the symptoms.

You're Working Too Hard

In today’s world, we're all working too much, and our ability to focus is suffering. It's very beneficial to step away from the office, wherever that may be, and think about something else. The easiest way to solve a problem is to stop thinking about it for a while and let the subconscious go to work. By working every hour that you are able, you are going to lose focus, and be less efficient at your job, or whatever else you want to focus on. Step away, take a break, take a vacation, and give yourself, and your brain, a much-needed rest.

You Aren't Eating or Drinking Correctly

Along with sleep and exercise, the body needs fuel. And just like any machine, your body will have issues if it is not given the correct fuel. A cheeseburger with fries and a Coke is a tasty treat now and again, but it's not going to do much for your brain. And if you are dehydrated, your mind will wander, and your body will weaken. You need to feed your body, and brain, the nutrients they need to function at their best. Get in the habit of drinking water at your desk at work. Add fish oils and vitamins to your breakfast routine. Eat more fresh fruit and vegetables. No one is asking you to become a magnificent healthy eater overnight, but by making a few important changes to your diet, you will quickly notice the results in your ability to focus, and get things done.

You Are Way Too Stressed

We all are. It just feels like this is what life is these days: stress, followed by a side order of anxiety and a second helping of angst and worry. Stress is not good for your body or your mind. You may not be able to eliminate the cause of stress, but we can all find ways to lower the stress they cause. Yoga, meditation, more sleep, better food, and more time off, are all ways to help reduce the stresses in our lives. With less stress and less anxiety, we are able to breathe a little easier and focus on the tasks that lie ahead of us. And if we can focus more, we get more accomplished. This is turn helps us reduce stress even further. It's a healthy cycle.

So, let’s focus this week on focus! If one or more of the issues above has hit a nerve with you, there’s no judgment, only encouragement. Comment below and let’s talk about how you can get back on a better track.

10 Ways to Create a Toxin-Free Home

Sep 8, 2020 07:34 PM Central
Reba Esh
1 Comment

Before diving into the topic of creating a toxin-free home, I want to share my “why?” with you. With any major choice we make, it is important to know why we make them.

Many of you know that my two youngest daughters were diagnosed with Autism as toddlers. In their early years, I did not know about the dangers of toxic cleaning products, so I used many of them freely in my home. I always bought the best smelling fragrances, but I had no idea that many fragrances can be harmful to the health of our bodies. Cleaning products and fragrances that contain toxic chemicals can also be very disruptive to our hormone balance.

My daughters had a lot of behavioral issues growing up and I realize now that the cleaning products I was using caused many of those issues. I also used common skincare products on myself and my girls. Many of those products also contain toxins that work their way through the skin and into the bloodstream. When I learned how toxic the chemicals are to our bodies, I switched over to all toxin-free products. Within a few months, we started noticing a difference in our girls’ behavior. They were able to focus more at school, their moods improved, and they became calmer. The health of everyone in our home has improved, and we very rarely get sick anymore because we are not exposing ourselves to unneeded and disruptive chemicals.

Many people are already aware of the dangers of hidden household toxins and the ways to prevent them. Others may not be as aware, or they may simply be overwhelmed with how to make the transition. Achieving a healthier home environment doesn’t need to be overwhelming and it doesn’t have to be an all-or-nothing ordeal. However, it is a serious matter that deserves our time and attention.

Research shows that the air within our home is 2-5 times more toxic than the air we breathe outside. Isn’t that startling?! Inadequate ventilation (especially during the winter) is the primary cause of indoor air pollution. Other causes are chemical cleaners, beauty care products, synthetic fibers and materials, paints, glues….and even something as “simple” as a plastic baby toy that is “off-gassing” chemicals.

My intention is not to alarm you, but to empower you! By taking the proactive and preventative steps below, you can decrease the toxins within your home and reduce your risk of illness, allergies, and more.

Improve Air Quality

There are many ways to improve the air quality within your home. On beautiful days, open your windows and allow the air within your home to be refreshed. Adding plants to your home will help to purify the air. Diffuse or spray essential oils (my favorites are Thieves and Purification). Consider purchasing a Himalayan salt lamp. These lamps are intended to help attract pollutants in the air, increase the negative ions that we need, and neutralize the effects of electronics around us. Lastly, invest in a good air purifier.

Avoid Non-Stick Teflon Cookware

Non-stick Teflon contains Perfluorinated Chemicals (PFCs). When those pans get scratched, these chemicals are released into our food. Bake with oven-safe glass or ceramic. Cook with cast iron, stainless steel, ceramic coated pots and pans, and “green” nonstick cookware.

Upgrade Your Tupperware

Plastic food storage can be loaded with chemicals. Among those chemicals are Bisphenol A Plastic (BPA), Bisphenol S Plastic (BPS), and Phthalates. Plastics can be especially harmful if you heat up your food in them or place hot food directly into them, as the heat will allow the plastic chemicals to absorb into your food. Glass containers are affordable, non-toxic options.

Replace Candles, Plug-ins and Air Fresheners

The ingredients in these synthetic fragrances are some of the most toxic items found within the home. Recent research indicates burning a candle produces toxins similar to smoking a cigarette! Air fresheners emit over 100 different chemicals including volatile organic compounds (terpenes such as limonene, alpha-pinene, and beta-pinene; terpenoids such as linalool and alpha-terpineol; ethanol, formaldehyde, benzene, toluene, and xylene) and semi-volatile organic compounds (such as phthalates). Choose natural options such as essential oil diffusers and homemade sprays using essential oils.

Ditch the Dryer Sheets

Dryer sheets are one of the most toxic things within the home. Dryer sheet manufacturers are not required to list the ingredients used in fragrance blends. Try wool dryer balls scented with essential oils.

Replace the Shower Curtain

Ever notice when you pull a new shower curtain out of the packaging that it has that really strong, plastic smell? (some people like it!) You are smelling chemicals and toxins off-gassing into your home. Search for a PVC free shower curtain or spend a few more dollars to get a non-plastic curtain. Fabric shower curtain liners are a great option.

Swap Your Cleaning Supplies

As consumers, we quickly become brand loyal and we trust what we see on the shelves at the local supermarket. Some people never even consider that what is sold to us to clean our homes may be dangerous to our family’s health. There are thousands of chemicals in the world of cleaning supplies. Only around 200 have them have been tested by the FDA and only a few of those are even regulated. The chemical safety law hasn’t been updated since the 1970s, meaning that we have little oversight of the chemicals within our home. While there are many good, non-toxic brands available today, the only things we use in our home are Thieves products.

Consider Buying Used

Certain household items can off-gas their chemicals into our home for quite a long time (like the shower curtain mentioned above). Strive for less plastic and more natural fibers such as wood, wool, etc. and consider buying certain household items and children’s toys used.

Switch Your Beauty & Skincare Products

It may seem trivial to worry about your beauty products contaminating the air within your own home, but little toxins added up over time can create a big mess. From hair sprays to perfumes and more, those scents can fill your home with toxins.

Clean Regularly

Be mindful of certain things like not wearing shoes in the home, keeping a doormat near each door, and cleaning regularly to reduce allergens and dust particles that enter and circulate in your home.

Striving for a non-toxic home can be within your reach if you educate yourself and become more mindful about what you allow into it. We hope that these tips help you begin!

Aaarrgh! Why can't I sleep??

09/01/2020 06:27 PM Central
Reba Esh
0 Comments

It is very common for many to wake up once or twice during the night. When you can’t sleep, it becomes very frustrating can eventually cause health problems due to lack of sleep.

You may not have a problem falling asleep, but if you wake up during the night and you can’t get back to sleep quickly, you won’t get enough quality sleep to keep you refreshed and healthy. It’s important to figure out what’s waking you up so you can treat the problem and get some rest. In general, adults need about 7 to 9 hours of sleep a night for better health and well-being.

The following are some reasons that our otherwise restful sleep gets interrupted. Many of these can be corrected once we are aware of them, and we decide to make a change. A few helpful tips follow each cause.

Physical

Our bodies are wonderfully complex, and when something is a little out of sync it can disrupt other areas. Disrupted sleep can stem from arthritis pain or breathing issues due to asthma or bronchitis. Sleep disorders can also be caused by sleep apnea, and even hormone changes. Restless leg syndrome may cause a tingling or prickling feeling that makes you want to stretch or move your legs. Lastly, bladder issues may lead to frequent waking at night to urinate.

Tips: Get regular exercise. If you work out, do it at least 5 hours before bedtime. If physical issues persist, seek medical help. Interrupted sleep may lead to other adverse conditions.

Psychological

Stress plays a big part in our sleep patterns. When our bodies are stressed, our hormone levels are disrupted, and sleep cycles are affected. Anxiety disorders, anxiety attacks, and depression can also lead to interrupted sleep. Night terrors are most common in children, but they can happen to adults as well. These episodes of screaming, thrashing, or acting scared while you are asleep can be frightening and they certainly interrupt a night of restful sleep.

Tips: Go outside for at least 15 minutes each day to help set your biological clock. Stick to a sleep schedule - try to go to sleep and wake up at the same time every day. Follow a relaxing bedtime routine - take a warm bath, listen to soft music, or read a book.

Sleep Environment

Our bodies relax and we sleep much better when it is dark or when light is extremely limited. Too much light makes the brain want to stay in “wake” mode. Pets in the bed can be cute, but that 100 lb lab sleeping at your side can cause your sleep to be interrupted. Lastly, our bodies slow down and we sleep best when it is cool. That’s why that open window in the fall feels so good!

Tips: Short naps earlier in the day are great for our bodies. But don’t nap late in the day and avoid long naps altogether. Don’t use your bed for anything other than sleeping (well, almost anything…). Keep the room quiet, dark, and cool.

Electronics

In this age of information, it is so tempting to check the phone right before we go to sleep. But looking at your phone or any other screen right before bed jeopardizes your best sleep. The light from your phone and/or computer keeps your brain in active mode.

Tip: Don’t use devices that have screens in the hour before bed. Read a book instead.

Alcohol

A drink before bed may you fall asleep quickly, but you’ll wake up in the night as it wears off – especially if you need a trip to the bathroom. Alcohol also works to dehydrate your body, so when you do wake up you may feel lousy. And that just makes it harder to fall back to sleep.

Tip – avoid alcohol before bedtime and limit intake

Caffeine

Coffee, tea, nicotine, chocolate, etc. may seem like a good idea at the time. But those items are stimulants and they can take up to 8 hours to wear off. That extra stimulation may be all that’s between you and restful sleep.

Tip – don’t use tobacco and stay away from caffeine after dinner.

Lastly, if you are having trouble sleeping, don’t just lie there. If you wake up and can’t get back to sleep after 10 or 15 minutes, get out of bed and do something calming until you feel drowsy again. Resist the urge to grab your phone while you try to get back to sleep.

When we sleep well, we live well! Sweet dreams, sleep tight 