Energy Boost Tip #2
Sleep and Sanity-Saving
Tips To Help You Sleep Tight. Tonight.
Fatigue AND Insomnia?
Nothing boosts your energy like a great night's sleep. On the other
hand ... have you noticed how fatigue and insomnia
seem to hang together? Not fair! Your body
feels exhausted, yet when you lay your head upon that restless pillow your brain goes into
overdrive. You toss and turn, count sheep, recite the alphabet backwards, pray, squeeze
and relax body parts -- nothing works except
the sound of your alarm clock the next morning. Too late.
As a woman who suffered with both fatigue and insomnia, I was desperate to
find answers. I scoured the Internet and talked
with professionals and friends. Through this research I uncovered easy-does-it
remedies out of the mouth of babes, literally.
Today, I share eight tried
and true Sleep and Sanity Saving Tips to help you close your weary
eyes and get your dreams back.
Buddy up and get the
support you need. Becoming a mother comes more naturally to some
women than to others.
If you lie awake at night worrying about whether youíre up
to the job, you might find it beneficial to join a parenting or play group.
reassuring and empowering to learn from other mom's who are going through
exactly the same things you are.
--Terry Hernon MacDonald, Founder,
You are not alone even if you feel that way. And, you don't have
to "handle" it all on your own. Whether you need
support and laughs over mommydom or help with a loved one's destructive behavior, there is a group
somewhere that knows exactly how you feel and how to be there
for you with respect, experience, strength, hope, hugs and friendship. Don't let fear, shame, perfectionism or denial (my favorite!) hold you
back any longer. Click here for a
listing of organizations that
are ready to help you.
Eat foods that are
rich in tryptophan.
Tryptophan is an amino acid
that your body cannot make on its own. Once it enters
your brain it converts into serotonin, which promotes sleepiness and relaxation. The key to obtaining
all the sleep benefits tryptophan
has to offer is by combining it with a carbohydrate-rich food. Tryptophan-rich foods include beans, turkey, eggs,
and sesame seeds, unsweetened soy milk and dairy products.
Top apple slices with small bites of cheddar cheese or add peanut
whole wheat crackers. Eat a bowl of whole grain cereal with soy milk. Indulge in
a whole wheat pita stuffed with turkey.
--Kathy Browning, Founder,
Start your morning right with a glass of hot lemon water and the
Blueberry Oatmeal Energize!
Tip #3. Supplement with Calcium and Magnesium.
Take 400-800 mg of magnesium supplement before you go to bed. Most
women are deficient in magnesium due to diets high in processed foods, purified
drinking water, excessive alcohol, and caffeine.
Other causes of magnesium deficiency include lack of exercise, hormone replacement therapy (HRT) or birth
control pills. To make
matters worse, magnesium levels drop at night. About that Calcium ...
A study from Mt. Sinai Medical Center concluded that 1,000 mg
a day helps ease PMS symptoms i.e. cramps, anxiety, depression, insomnia,
fatigue and water retention. The National Institute of
Health recommends that women and men take between 1,000 and 1,500 mg daily
--Viveca Stone-Berry, Author, The Fatigue Be Gone Jumpstart e-Guide,
Men need mg and calcium just as much as we do. There is nothing
worse than finally feeling yourself slip away then being jolted
awake by his tossing and turning.
When my husband went through a horrific spell of insomnia I
remembered my old friend Magnesium and got us both back on track.
For more information on this
"his and her" life-saver,
sanity-saver, click here.
Tip #4. Play soothing music to lull you to sleep. There are many clock/radio/CD players that have a sleep timer and will turn off after
15 minutes. Many CDs are made with tones meant to help induce sleep. Music and nature sounds will replace the thoughts in a busy mind
and help the cares of the day fade away.
-- Barbra Alberts, Owner, www.SelfIndulgence.biz
Brainwave Nature Suite, Sound Medicine: Music for Healing
and the Healing Power of Sound: Recovery from Life-Threatening Illnesses.
Tip #5. Use your bedroom only for sleep and
sexual activity so that these are the ONLY things your mind associates your
with. Get rid of the TV, the
computer, the briefcase full of work. Read before bedtime in another room and
go to bed once you get
sleepy. This will create an "anchor" for your mind that
causes it to shift into sleep mode when you go into your bedroom.
-- Darlene Hull, Founder,
Would you like a few suggestions to choose from? Click here for
a listing of books to sooth your mind, body and spirit.
Tip #6. Your mind can be like a bad
neighborhood, donít go there alone.
It is no secret that our emotions and the quality and
quantity of our sleep have
a lot to do with how we handle events in our lives. There is even scientific
evidence that emotional well-being
can influence the functioning of the immune
system. Groups of women surveyed about their experiences with hormonal symptoms,
one theme throughout: Isolation is the ENEMY! When a woman feels alone
and that no one understands, she is likely to be more frightened and feel
powerless and in turn, causing her symptoms to worsen.
--Tracy Lewis, Founder,
Don't allow your mind to become filled and overrun by anxious
thoughts and fears. Instead, fill it to the brim with thoughts that
help you heal and bring you joy. I have a couple tricks ... I carry
around Michelle Blood's song "Miracles are Happening" on my
cell phone. (This is one of the fabulous
bonus offers you receive with the purchase of the Fatigue Be
I tuck away - here and there - neon
bright index cards with my favorite affirmation or daily practices.
For example, I am working on the practice of "Faith" right now so my
bright yellow card goes like this ... Faith, Faith, Faith! I have
faith in God, I have faith in people, I have faith in things.
Click here for the rest of this practice and make a card for
Tip #7. No matter how tired or sluggish you
feel in the afternoon do not to reach for that caffeine boost.
I used to be a caffeine
fiend until I realized that not only does it slow me
down later on in the day, it also takes a minimum of 6 hours for the
caffeine (coffee, soda, chocolate) to get out of my system! No wonder I was up
On the flip side, no matter how restless or wired you feel at night, do not
reach for that nightcap. Alcohol may seem relaxing but it severely
quality of your sleep. I reach for a much better choice -- a glass of milk.
--Rebecca White, Founder,
Tip #8. Meditation works for me!
I end my days in a quiet spot where I wonít
be interrupted and spend about ten minutes focusing on
breathing in and
breathing out. When that To-Do list tries to intrude, I mentally say, "I'll
deal with you tomorrow... this is my relaxation time."
I also keep a pen and
notepad nearby when I meditate because stilling my mind of busy-ness allows
creative ideas to come to the surface.
I jot them down as they come and then
breathe myself back into my relaxed state. Sometimes I use a timer, but mostly I
just allow myself to
return to full consciousness when it feels right.
--Barbara Casey, host of
you purchase the Fatigue Be Gone Guide you will receive - for FREE - the 3
Minute "Stop and Change Your Mind" Meditation.
Check it out here and learn about out other extra special offers.
So mom, there you have it. 8 easy-does-it ways to break free
of that vicious fatigue-insomnia-fatigue cycle AND 8 fabulous mom-friendly
communities eager to give you the emotional support you need, 24/7. Doesn't get
much better than that. Zzzzzzzzzzzzzzzzzzzzz
Viveca Stone-Berry is the founder author of Fatigue Be Gone! Jumpstart
e-Guide which helps women of all ages re-energize themselves and
their relationships. Discover energy boosting techniques and take the Tired
Woman Quiz at
Did you catch last week's tip? Read it now,