Monthly Archives: February 2010

No mistakes, NO failures…


There are no mistakes, there are failures. There are just opportunities for learning and growth. What will you do with the knowledge?

Sleep deprivation can have profound health consequences ranging from irritability and daytime fatigue to memory…


Sleep deprivation can have profound health consequences ranging from irritability and daytime fatigue to memory problems and a weakened immune system. We all experience the occasional night of tossing and turning, but for some, lack of sleep is a frequent issue. The causes are many: stress, hormonal fluctuations, room too warm or too cold, too much light, too noisy, pain, effects of certain medications, too much caffeine, drinking alcohol or smoking cigarettes before bed, disrupted sleep/wake cycle and napping during the day.

When sleep becomes elusive, we tend to focus on how much sleep we didn’t get, are we going to sleep tonight, how tired we’re going to be tomorrow if we don’t get to sleep. All this worrying about not sleep actually triggers the insomnia cycle. How do we break this? The easiest is to remove the obvious offender: regulate the temperature of your room- sleep specialists suggest the room should be a little cool, just use an extra blanket; use room darkening shades or curtains and cover the clock light (shouldn’t be checking the time anyway); no caffeine past noon if you’re sensitive to it (try it); check with your physician to see if your medication could be a cause; talk to your gyn about your hormones; if pain is an issue and an over the counter pain reliever has not worked, talk to your physician about better pain relief to allow adequate sleep; although very tempting when you’re tired, don’t nap, go to bed a little earlier; for a noisy room and those working shift work and needing to sleep during the day, a “white noise” machine works well; although alcohol can make you sleepy, it disrupts your sleep cycle; nicotine is a stimulant; lastly, reduce your stress level. This is the toughest one to accomplish but there are many modalities to try: progressive muscle relaxation, meditation, breathwork, yoga,  exercise, talking to a trusted friend, visualization. Developing a nighttime routine helps signal the mind/body to prepare for sleep. We do it for our children, why not for ourselves? Fatigue and lack of vitality is one of the common complaints that I hear as a health coach. It’s time to overcome that fatigue and increase your energy!

For mild, occasional heartburn, chew gum. It stimulates saliva production, which contains bicarbonate, decreasing the burning sensation.

Getting 6 hours or less of sleep each night could significantly raise your cortisol level. Try to go to bed earlier or take a nap.

Enjoy your favorite curry dish. Turmeric, the spice used in curry, contains curcumin, which works as an anti-inflammatory and pain reliever.