2020 – An Epic Journey

October 1, 2020 by Barb Brown

What a Year 2020 Has Been,
And We Still Have 3 Months to Go!

There is No Going Back

March 6th was my birthday. I spent the day with good friends. Lunch, dinner, and then a fireside chat on my patio that night. My life hasn’t been the same since. And I know that your life hasn’t been the same either. I heard it on the news in disbelief. The talk of “social distancing” and the prediction of a global pandemic. It was hard to believe that something like that could come true. Surely our scientists, government, and health care system could stop this thing and protect us. But they could not.

I, like many others, have taken a step back these past few months as an opportunity of self-reflection as well as healing. I was impacted by the stress of a virus out of control, lock downs, and financial concerns, but I have also been dealing with family stress for the last three years that has had a bigger impact on my life, health, and well-being. In a way, I was thankful for the lockdown as it gave me permission to stay home, isolate, recuperate, and heal from the trauma I have been experiencing for the past 3 years.

I'd like to share a bit of my journey with you here

Three years ago my dad asked me to help him with some of the management of his business (commercial rental property). As I dug into the work that needed to be done I recognized a severe decline in his mental abilities, but he was not willing to look at or discuss the situation with me. Last year I went to a doctor's appointment with him and said out loud that I was concerned about him and asked the doctor for an evaluation for dementia. My father became enraged, hired an attorney, and cut me off, in fear of losing control.

Earlier this year we were able to file for a third party conservator but the hearing was delayed because of the C-19 shut down. In June the court granted our request. We now have a conservator overseeing his finances and managing the business and I am out of the line of fire, so to speak. I have not seen my dad in over a year and have not talked to him on the phone since late February. It has been a difficult journey and I know that I have done my best and did what I needed to do to take care of myself as well as my father. My dad did receive an evaluation and was diagnosed with moderate executive dysfunction last July (2019).

I will be talking about this journey more in the future as well as how to manage the grief and ambiguous loss that this scenario can bring up.

Not Business as Usual

It seems that between taking care of my dad's business, preparing for the court hearing, and then the craziness that this year has brought, I have not had the energy or clarity around my business and yet new insights have been coming to me for months and I wanted to take this opportunity to share with you the direction I will be heading. I am very excited about the new ideas and opportunities ahead of me.

A New Business Name and Website

Last January I realized that I wanted to rebrand my business using the web domain of my very first spiritual mentor, Chris Donovan, who passed away in April of 2017. I so resonate with insight and healing and her energy will be infused in this website and in all that I offer. Without her guidance, I would not be here today offering this powerful work. The website is nearly complete and ready to greet all visitors with a wide variety of information, inspiration, and opportunities to heal, grow, and tune in to spirit.

Hypnotherapy

In the spring of 2019, I completed my hypnotherapy certification. I spent the fall practicing with clients and was just getting ready to start this amazing work when everything was shut down due to the pandemic.

I will be offering hypnotherapy in person again soon and I am also offering it online now as well. I will also be integrating hypnotherapy in most everything that I do because I believe it is such a powerful and valuable tool.

Radical Self-Care

I am in the process of creating a new series around self-care that I will be delivering in the coming weeks and months. Look for the email series to begin soon. I'm so excited to be pulling this information together and to be able to offer many of my favorite self-care techniques with you. I will bring it all together later this year as an online course and share it with my community first. If you are not on my list, you can sign up here to receive this series.

There are so many techniques to choose from including:

Creating healthy routines and rituals
Healthy eating and healthy movement
Meditation
Hypnosis and self hypnosis
Aromatherapy and the use of essential oils
Holistic health modalities for health and immune support
And so much more!

There are so many things I'm looking forward to in the coming months and I'm glad you are on this journey with me. I have much more coming soon and I can't wait to share it with you!

Until next time, I wish you joy!

Preparing Your Environment to Get Good Sleep

June 25, 2018 by Barb Brown

Sleep is vital to our health. To get better sleep it's important to consider your diet, activities, routines, and your sleep environment. There are many things that can be done to enhance your sleep environment to improve sleep.

Preparing Your Sleep Environment

In addition to a regular bedtime schedule, it is important to make your bedroom a place that is conducive to sleep. The more comfortable and relaxing your sleep space is, the better your chances for falling asleep and staying asleep. Consider these tips when creating your relaxing sleep atmosphere:

Get rid of all annoyances and interruptions.
Control the room temperature; cooler air (between 65 and 70 degrees F) is typically more comfortable for sleep, however, set the temperature to your preference.
Allow for room ventilation, if possible. Crack a window slightly to allow for air flow. The circulating fresh air will help you breathe deeply, and provide oxygen that is essential for good sleep.
Use ear plugs if there are noises outside the bedroom. There are many types of plugs that are specifically for sleeping, so if at first you don’t find the perfect pair, try another.
Mask noises with a white noise machine if you decide to not wear earplugs. Machines are designed specifically for this purpose, or you can use a fan or air conditioner to provide the background noise. This will hide background sounds such as traffic or a barking dog.
Try listening to music using a CD player to play soothing background music. (more on that later on)
Your circadian rhythm, your body’s internal clock, relies on light and dark patterns to determine when to signal your body to fall asleep. Keep your room as dark as possible to help your body settle into a sleep state. Use mini-blinds and thick curtains to block light from windows. Try wearing an eye mask to block any remaining light.
Having a clock by your bedside might be adding to your sleep problem. If you are watching the clock all night long, face it toward the wall so that you can’t see the time. Constantly looking at the clock only makes you think about sleep, and lack of sleep, which continues the cycle of sleeplessness.
Consider a room humidifier for winter months when the air is dry.
Use your room only for sleeping. Remove the TV, computer, stereo. Your mind should associate your bedroom only with sleep.
Wear the most comfortable clothing you own. Non-constrictive clothing won’t wake you in the middle of the night. Or try wearing nothing at all.

Reducing Your Evening Stimulation

The best nighttime routine is one that leaves you feeling relaxed and ready to go to bed. If you are experiencing trouble falling asleep, it may be beneficial to avoid external stimulations for an hour or so before bedtime. Stimulation, such as watching television, keeps your mind active and alert. If you find it difficult to give up television before bed, try to select shows that are calming rather than aggressive, action-packed programs.

When reducing your evening stimulation to promote healthy sleep habits, try these tips:

Keep your bedroom television-free. This will help your mind and body associate the bedroom with sleeping only.
Don’t exercise up to three hours prior to bedtime. Remember that exercise wakes up your body, and unless physical activity is done well before you plan to go to bed, it will work against you when trying to sleep.
Plan to unwind when returning home from being out. If you jump directly into bed, your mind and body might not have sufficient time to decompress and slip into your evening routine.
Try reading. Non-technical reading might help make you tired. Avoid work-related or overly complicated material.
Consider an adult coloring book such as Color Me Calm.
Avoid falling asleep without turning off the light. This will wake you up in the night and disturb your sleep cycles.

The goal is to define the fine line between stimulation and relaxation when deciding how to unwind. Being able to easily relax at night will be paramount to your success in falling asleep naturally.

Cut Out Distractions and Sources Of Light

It’s hard to fall asleep when you get distracted by a noise or some blinking lights just as you’re ready to drift off. Cut out as many noise and light distractions as you can from your bedroom. Get rid of electronic devices and invest in a good pair of curtains. Any source of light can mess with your ability to fall asleep.

This includes your phone or tablet. It’s one of the worst sources of light, particularly because you have the device close to your face. The illumination coming off your screen tricks your brain into thinking it’s daytime. Turn off your phone and leave it in the other room when you go to bed.

As you can see here, there are many different tips to try to help you sleep better. Each individual has their own unique combination of elements that make up their perfect sleep environment. If one suggestion doesn’t work for you, make note and try another until you find out what works best for you.

If you would like more information about getting better sleep, please visit www.GetGoodSleep.com.

Daytime Habits to Improve Sleep

June 6, 2018 by Barb Brown

Your daytime routine can impact your ability to sleep well. Making good choices during the day can have a huge benefit of getting to sleep easily and staying asleep longer. Daytime activities such as eating, exercise, and stress management play a role in overall health as well as getting good sleep.

Experts say that eating the right foods can help a person be lulled into sleep without so much hustle. If one wants to get better sleep, paying attention to what we eat will go a long way to sleep better. In addition, it’s important to avoid eating foods that may upset our stomachs or contain ingredients that stimulate the nerves and the senses such as those with caffeine content.

To help the body relax, enough physical activities, such as walking, elliptical, dancing, or weightlifting should also be included in your daytime routine. Exercise does a couple of things. Moving your body on a regular basis uses energy during the day so you can be tired at night. Daily exercise also helps with stress and anxiety. And when you take a walk outside, sunshine during the day (especially morning sun) also helps you sleep at night (balances your circadian rhythm). More on that shortly.

How Foods Affect Your Sleep

Your diet matters and impacts your ability to fall asleep and maintain sleep at night. By eating a healthy diet, avoiding processed foods, sugar, fat, and preservatives, you may find that you can stop the cycle of insomnia and improve your overall health.

Consider these guidelines for a healthy sleep diet:

Eat plenty of fresh fruits and vegetables.
Eat lean protein and limit red meat.
Avoid processed foods, sugar, and fast food.
Avoid spicy, fatty and heavy foods.
If you need a snack before bed, make it low in fat and sugar.
Eat your last meal four or more hours before bedtime.
Try not to overeat at your nighttime meal.
Drink plenty of water throughout the day. A well hydrated body won’t wake up in the night because of dehydration.

Watch yourself for food allergies that might be subtly causing you sleep disturbances. Common food allergies that might affect your sleep patterns are wheat, dairy products, corn and chocolate.

A well-balanced, wholesome diet will help you be a healthier person overall. General health is a huge factor in your ability to fall asleep naturally. If your daily intake of food is healthy, your body and mind will be healthy and well-nourished, helping you sleep deeply without waking in the night.

Stay Away from Internal Stimulants

While there are many external stimulates in your environment, there are also stimulants that affect your body from the inside. Impacting the way you feel, think, and relax, these products contain caffeine, sugar, and chemicals. While you don’t need to completely remove these items from your diet, you do need to pay attention and be sure not to ingest them after dinnertime to avoid difficulty falling asleep.

Caffeinated beverages. Caffeine wakes up your body and mind by raising your heart rate. Since it has this effect, it is considered a stimulant. Coffee, colas, teas, and chocolate beverages contain caffeine. Have your last caffeinated beverage at least 3-4 hours prior to bedtime to avoid having difficulty sleeping.
Chocolate. Chocolate has caffeine and sugar, both of which are stimulants that will keep you from having a restful night’s sleep. Do not have chocolate for 2-3 hours prior to bedtime.
Alcohol. While alcoholic beverages might make you feel drowsy and help you fall asleep, the sleep is typically not restful. For example, you might find yourself waking up in the middle of the night feeling dehydrated, then have trouble falling back to sleep. If you have sleep problems, alcohol really isn’t your friend.
Smoking. Tobacco contains nicotine which is a stimulant. Your body’s nicotine dependency can cause your body to wake when the level of nicotine in your system becomes low. Try not to smoke in the hours before bedtime. Better yet, quit for good to improve your sleep and your overall health.

The Benefits of Sunlight to Help You Sleep

It may surprise you that getting morning sun can help you sleep at night. So go outside and soak up some sunshine, preferably within two hours of waking up. Morning sunlight boosts your daytime energy and can contribute to regular, more restful sleep. Here’s why, “every living thing responds to the greater rhythm of night and day, darkness and sunlight, called circadian rhythms. Sunlight regulates circadian rhythms, our sleeping and waking cycles, and a host of hormones involved in our overall wellbeing.” For more information about the circadian system you can visit www.sleepfoundatoin.org.

Physical Activity
Being active during the day is an important factor in how well you sleep at night. If you are physically active during the day, your body will be able to relax and fall asleep easier. Exercise helps your body deal with daily stress and anxiety and it has a positive impact on the chemicals in your brain. How much you exercise is linked to your physical and emotional health. Regular exercise will help you fall asleep and maintain a sleep state because your sleep cycles become more consistent and the transition between them becomes more seamless. Try to work physical activities into your life daily to help with sleep.

There is some controversy around when the perfect time is to be physically active. Some studies say morning activity is best while other studies say later in the afternoon or evening is best. Sometimes if you exercise too late it ramps up your body making it difficult to fall asleep. You decide what time works best for you.

The most important thing is to be physically active for at least 20-30 minutes a day, 3-4 times per week. Aerobic activities usually work best to remedy insomnia, and activities can range from an easy walk to a rigorous run. By making your heart rate go up, improving your lung capacity, and adding oxygen into your blood, your body will be in better health and you’ll be on your way to naturally enhancing your sleep.

In addition to aerobic exercise, there are other types of physical activity you can participate in that will benefit sleep. Consider yoga, Tai Chi, or Qigong. Yoga affects the brain and core muscles and improves blood circulation. Using yogic breathing techniques will help you relax and live with less stress. Tai Chi incorporates breathing with body movements in a slow-moving style that is perfect for individuals with joint pain or other issues that keep you from high-impact exercise. Qigong is similar to Tai Chi as well as meditation. It uses the breath to move energy through your body.

If you are having a difficult time falling asleep or stying asleep consider your diet and the amount of exercise you get in each day. Sometimes by making a few easy changes you can get back to a good night's sleep quickly. If you want more information, I invite you to consider my new self-study program, Get Good Sleep at www.GetGoodSleep.com.

The Importance of Sleep

June 2, 2018 by Barb Brown

Let’s talk about sleep. More importantly let’s talk about getting enough quality sleep each and every night. Why is this important? If you’ve ever gone a night without being able to sleep or have functioned on little sleep for any extended period of time in your life, you know first-hand how much sleeping or lack thereof impacts all aspects of your life.

Sleep’s Impact On Your Health

Getting a good night’s sleep is an important part of living a healthy lifestyle. Without adequate rest, your immune system will be compromised and you tend to get sick more easily.

Of course it doesn’t stop there. Lack of sleep has also been linked to increased weight-gain and all the negative effects of metabolic syndrome. Diabetics often notice their blood sugar levels and insulin levels getting out of whack when they don’t sleep enough. The same happens to your own body when you don’t practice healthy sleep habits. This explains the weight gain and related issues.

Combined with metabolic syndrome, lack of sleep has been shown to increase your risk of stroke and heart disease. That’s a scary thought, isn’t it? While a sleepless night here and there shouldn’t have you too worried, getting into good sleep habits should be something each and every one of us aims for.

Last but not least, you’re more prone to get injured when you’re running on too little sleep. To stay healthy, you need to make sleep a priority.

Sleep’s Impact On Your Emotional Wellbeing

Lack of sleep also wreaks havoc on our emotions. Sadness, joy, fear, anxiety… all strong emotions are amplified and blown out of proportion when you haven’t slept. Thus the expression “It will look different in the morning”.

While this is an important concept to keep in mind when you’re dealing with insomnia or other reasons for having to go without enough sleep, there’s also a strong connection to depression. Don’t increase your risk of becoming depressed by burning the candle from both ends for too long. You’ll feel better when you’re getting plenty of rest. I encourage you to make it a priority.

Sleep’s Impact On Your Mind

Finally, let’s talk about the brain and mind. Sleep helps you process thoughts, ideas, and experiences. Without sleep we often feel fuzzy. It’s harder to concentrate and focus because our brain just isn’t working as well as it should. Lack of sleep also reduces our ability to remember. If you want to improve your memory, focus, and clarity of thought, work on getting a solid night’s sleep on a regular basis.

There’s a reason you’re discouraged from driving when you’re very sleep deprived. The effect is similar to that of alcohol. Your decision making ability is impaired and your reaction time slows down.

Getting enough sleep keeps your brain working at its best. Isn’t’ it time you started making good sleep habits a high priority?

If you or someone you know is have a difficult time sleeping, I invite you to visit www.GetGoodSleep.com for my self study program about getting better sleep naturally.

What a Year 2020 Has Been,And We Still Have 3 Months to Go!