Category Archives: 5 Quick Tips

5 quick tips on getting enough sleep

Sleep debt adversely affects your health, limits your cognitive function, and results in fatigue, moodiness, impaired memory, and slowed reaction time. Sometimes sleep disorders and chronic stress can cause insomnia. Other times lack of sleep is self-created.  Either way, you won’t feel refreshed and ready for your day without sufficient sleep. 

Here are 5 quick tips on getting enough sleep:

1. Determine how much sleep you really need. The amount of sleep you need depends on various factors, including your age, genetics, and natural rhythm. The sleep duration recommendation by the National Sleep Foundation is 7 to 9 hours, on average, for adults between the ages of 26 and 64. But it’s better to know your individual needs. Pay attention to how the amount of sleep you get affects your wakefulness throughout the day. If you are generally cranky, feel like dozing off when driving, or zone out a lot during meetings, you could be sleep deprived. For a week, such as during a vacation, try waking up without an alarm. You will tend to rise when you’re fully rested.

2. Keep a consistent sleep schedule. Go to bed at a set time, ideally at 10 p.m. (according to sleep experts). Or if you know when you must wake up, set your bedtime based on how much sleep you need. Here’s the basic sleep formula:

  • The average sleep cycle is 90 minutes long
  • A typical night of sleep includes 5 full sleep cycles
  • 90 x 5 = 450 minutes, or 7.5 hours
  • From your wake time, work back 7.5 hours to find your bedtime

Let’s assume you need to be in the office at 8 a.m. It takes 2 hours to complete your morning routine and commute. If you set your wake time at 6 a.m. and count back 7.5 hours, your ideal bedtime is 10:30 p.m. This means you need to be in bed and ready for sleep at that time. Travel, deadlines, family emergencies and unexpected issues can interfere with your sleep schedule, but do what you can to protect it.

3. Do a brain dump. Stress, worry and anxiety make it hard to fall asleep. Try daily mindfulness or meditation to observe racing thoughts without getting hooked by them. Write down unfinished to-do’s and big ideas to keep them from swirling around in your head. Have a plan and set a date for when to tackle them, drop them altogether, or move them to your someday list.

4. Create an evening ritual or routine.  Eat a light dinner a few hours before your bedtime, so you’re not too full or too hungry when you go to sleep. Avoid caffeine and alcohol. Start winding down 45 minutes to 1 hour before you go to sleep. Shut down your electronic devices and keep them away from your bed. If you habitually check your smartphone, nix the mobile alarm app for a zen alarm clock (Now & Zen recommended). Stay away from emails, social media, the Internet, TV, and any type of work during your winding down period. Do gentle yoga, listen to relaxing music, or read uplifting literature.  Turn off the lights, wear a sleep mask (Earth Therapeutics recommended), release tension, and notice your breath as you fall asleep.

5.  Make sleep a priority. In our pseudo-productive environment, it’s tempting to cut sleep short to get more stuff done or to move ahead on a project. But getting enough high-quality sleep is essential to managing your energy and doing focused work. Sleep is more important than food and exercise when it comes to your personal health and productivity. Consult a sleep specialist if you have a sleep disorder or need help developing deeper sleep. Use feng shui to make a sleep sanctuary for yourself.

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Photo by: Rachel

5 quick tips on surrendering

Surrendering is typically viewed as a sign of defeat, a mark of failure, and a showing of weakness. But one must be willing to surrender – again and again – to stop unnecessary suffering, move forward, and lead an awakened life.

Here are 5 quick tips on surrendering: 

1.  Redefine surrender.  In war, the term surrender means giving up power to another upon demand or defeat. It’s no wonder it has negative connotations in everyday challenges and disputes. But what if surrender means gracefully facing the inevitable, avoiding undue harm, repairing damage, finding closure, and dropping a cause that is no longer worth struggling for?  Consider the many ways surrender can be an empowering choice before you dismiss it as an option for losers only.

2. Choose your battles wisely.  Stand up for yourself. Resist attacks. Stay true to your values. Don’t ever be a doormat. Just be prepared for backlash when you start meddling in someone else’s business, instead of minding your own. You can’t force others to change so they don’t bug you anymore. Surrender involves quitting an action that’s not working, getting comfortable with discomfort, letting go bit by bit of the things you don’t control, and staying open to a myriad of possibilities.

3. Notice when you are in resistance mode. Pay attention to how resistance manifests in your body.  Clenched fists? Jaw tension? Stiff neck?  Shallow breathing? Taking stock of what resistance feels like to you will help you determine when and where surrender is needed.

4. Release the toxic thoughts that arise when you surrender.  If you were taught to fight for what you want and to make things happen, it’s natural to think less of yourself when you allow events to unfold naturally. While deliberate effort is healthy, the need to control the results is rooted in fear. Surrendering, in fact, requires strong acts of courage. Once you acknowledge this as a basic truth, your thoughts about it will start to shift.

5. Realize that surrender can be a good thing, even when it doesn’t feel good.Despite what self-help gurus or spiritual circles might say, surrendering doesn’t always feel freeing, peaceful and blissful. It can often feel painful, terrifying and maddening. But after the sadness, rage or disappointment from relinquishment settles, you can make use of the new space, time and energy to engage in more fruitful activity. Trust the process. Trust your decision to move through it.

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Photo by: Rodger Evans

5 quick tips on responding

Responding appropriately to a core disagreement, unreasonable demand or hostile threat takes skill. The way you respond can have long-lasting effects on your relationships, reputation, and overall sense of peace. 

Here are 5 quick tips on responding:

1. Listen deeply.  Stay present — even when the fight, flight or freeze response has kicked in — to better assess the situation. Start with deep listening. When you’re constantly thinking about what you’re going to say while the speaker is talking, tuning out things you disagree with, and offering unsolicited advice, it’s hard to give an effective response. Watch your breath, allow mental chatter to come and go, and resist the urge to quell anxiety by resorting to an immediate, defensive response.

2. Seek clarification. Ask open-ended questions to build your understanding of the other person’s perspectives, fears, needs and wants.  Refrain from asking leading questions and initiating interrogations, which will escalate discord.

3. Aim for mutual benefiting, not winning.  Trying to convince the other person that you’re right is the goal of most arguments. But arguing your side or pointing out the flaws in the other’s position typically creates more distance. Strive for mutual understanding, instead of making ultimatums or engaging in manipulation. At the same time, it’s healthy to define, set and preserve your boundaries. If you truly cannot find common ground, it’s okay to walk away than fight a losing battle.

4. Let go of the outcome.  You do not control the receiver’s thoughts and feelings about what you say and how you say it, no matter the amount of deliberation that goes into it. What works with one person might not resonate with another. Stay true to your values in your response, but release your attachment to the desired result of your response.

5. Respond, instead of react. Pause, evaluate your options, and give a meaningful response, based on your needs, the other person’s needs, and the situation itself. Reacting according to your instincts, habits, and raw emotions is far less ideal than responding with a calm and clear mind. And sometimes the best response is not responding at all.

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Photo by: Tim Geers