ECLS Energy

GET ALL YOUR ZZZ’S WITH THESE SLEEP HACKS

In today’s overly connected world, it’s easy to keep scrolling, scrolling, scrolling, sun-up to well past sundown. Being connected 24/7 has upsides: business and personal connections can happen anywhere, any time. You can call your cross-country sibling, message a funny cat video to your favorite aunt, send a roommate a passive-aggressive rent reminder. The possibilities online are endless.

These incredible advancements in communication and productivity also have their downsides. More than one-third of American adults don’t get enough sleep. We willingly deprive ourselves with every swipe, tap, and like. And there are countless other reasons why you may feel tired during the day. In fact, there’s a whole science behind it. One of the most common causes of fatigue is the lack of quality sleep.

Here’s some good news: no matter how poor your bedtime habits currently are, you always have the power to get your sleep schedule back on track. Read on to assess your current sleep habits and learn how you can better catch all those sweet, sweet Z’s.

What Sleep Does

There are oh so many reasons to get an adequate amount of sleep. Not only does your body spend this time repairing itself, a healthy amount of sleep can improve mood, help with weight management, reduce stress, lower your risk for serious health problems, offer clearer thinking, improve your work and school performance, and more. The CDC recommends adults get between seven and nine hours of sleep per night.

While scientists don’t entirely understand everything snoozing does for the human body and mind, we definitely know what happens when we don’t get enough of it. Even one night of sleep deprivation may result in daytime sleepiness, a foggy mind, physical and mental fatigue, difficulty concentrating, even memory impairment. Oh, and it turns out beauty sleep isn’t just an expression. Cellular stress is another result of sleeplessness, and it can show on your skin.

Practice Your Z’s

Lucky for you, even if you’re sleep deprived, there’s hope! Like any healthy routine, it all starts with making the effort until it’s a habit. Here are seven simple ways you can improve every snooze:

  • Maintain a consistent sleep schedule, even on weekends. Avoid sleep inertia by committing to a consistent sleep schedule seven days a week. Don’t worry about a few late nights a week, just make sure to wake up at the same time every day. Your body will adjust the next night by getting more tired, earlier. You’ll also find yourself waking up before your alarm more often, refreshed and ready to take on the day. It’s truly one of the greatest feelings on this earth.
  • Avoid stimulants like alcohol, sugar, and caffeine well before bedtime. The afternoon struggle is all too real, but turning to that pick-me-up cup of coffee may have adverse effects when it continues to pick you up at 10:00 p.m. Similarly, sugar and other simple, processed carbs will cause a spike and crash in blood sugar, affecting your circadian rhythm. Alcohol can help you get to sleep (nightcap, anyone?), but it actually interrupts rapid eye movement (REM), one of the five key stages of the sleep cycle.
  • Turn off the electronics an hour—or two—before slumber. You’re probably already familiar with the dreaded blue light flowing from our screens. Not only does this light throw our circadian rhythm off, long-term exposure may cause macular degeneration. Give your eyes a rest by avoiding screens for at least an hour before bedtime. Pick up a screen-free habit such as reading, meditating to sleep sounds, or other relaxing activities.
  • Develop a nightly skincare routine. Any excuse to treat your epidermis is a win-win for you and your skin. Adopting ­healthy skincare habits is good for any time of day, particularly as part of a nighttime routine—and it’s another excuse to avoid electronics. Put on some relaxing music and get to pampering.
  • Workouts are awesome for sleep—if you time them right. Regular exercise is a great way to promote a good night’s sleep, but it’s all about timing. Working out too close to bedtime will leave your body wide awake and wired for the next exciting activity. Instead of yoga too late into the evening, take a time-out with some mindfulness practices.
  • Chill out. When your core temperature drops, it’s a signal to your body to produce melatonin. Drop the temperature a few degrees, shower, wear fewer layers to bed, and throw on some socks—no, really.
  • Keep a sleep diary. Take a quick minute in the morning to jot down roughly what time you went to bed and what time you woke up, how many times you woke during the night, and how refreshing your sleep was. Make a short note of what you did the day before which may have contributed to a better or worse night’s sleep. You may be surprised how your new habits positively contribute to sleep quality!

Of course, life has a habit of derailing our best-laid plans. Whether it’s a rowdy pillow fight, the absolute need to watch the new episode of MasterChef Junior, traveling through too many time zones, or any number of other reasons, it’s unavoidable, at times, to end up restless at the end of the day. When you need occasional extra help to get into a sleepy-time state, consider a non–habit forming melatonin supplement. An extra dose of melatonin can help support your body’s natural circadian rhythms for those challenging nights. One option is Pure Rest™, USANA’s fast-acting melatonin supplement.*

Nighty Night

What are your go-to tips for getting the best sleep? For me, it was taking a step back and realizing I needed to make sleep a priority. Once I scheduled in time to wind down—and swapped my phone for a good historical fiction and some tea—the rest fell into place.

Drop your advice below!

*THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THIS PRODUCT IS NOT INTENDED TO DIAGNOSE, TREAT, CURE, OR PREVENT ANY DISEASE.

Coast Lifestyle

5 TIPS TO RESET YOUR DAYLIGHT SAVING TIME CLOCK

For most areas in North America, our clocks will spring forward an hour on Sunday, March 10, as we begin Daylight Saving Time. Basically, this moves an hour of morning daylight to the evening. While this gives us “longer” days that bleed into summer nights, this change can shake up bedtime routines and cause restless nights for up to a week.

Here are a few tips to keep you sleeping soundly during Daylight Saving Time and beyond.

Plan Ahead

Tips to Reset Your Daylight Saving Time Clock: clock

Have you ever wondered why it’s recommended adults get between 7–9 hours of sleep every night? Or why, when you stay up too late or travel, it takes a few days to recover? Our sleep and wake cycles—or circadian rhythms—follow a 24-hour cycle. These rhythms influence nearly everything in your body, such as hormone release, digestion, maintaining normal blood pressure, hunger, and body temperature.

Leading up to and following Daylight Saving Time, a consistent sleep routine that supports your body’s natural rhythms becomes even more important. About a week before your clocks change, start going to bed 15 minutes earlier than usual. Increase this by an additional 15 minutes every few nights and you’ll be ready for some easy shuteye come time change time.

Unplug

An easy way to carve out that additional 15 minutes of sleep is to power down for the evening. Digital devices can keep your mind occupied, and you awake. The light—TV included—reduces your body’s melatonin production. This is the helpful hormone that regulates your circadian rhythms.

The National Sleep Foundation recommends shutting off your devices as early as is realistic and to, instead, read a book.

Tips to Reset Your Daylight Saving Time Clock: Bed

Take a Short Nap

If you have a hard time making it through the first week of Daylight Saving Time, catch a quick nap instead of that mid-afternoon cup of coffee. Even a short rest of around 20–30 minutes can help with alertness and performance and—most importantly for some—mood.

Tips to Reset Your Daylight Saving Time Clock: Nap

Taking one or two brief naps throughout the week can be a serene way to help regulate your body and help you feel more refreshed after lost sleep. Valuable tip: if you’re sneaking away from your desk at work, set an alarm.

Exercise Early, Rest Late

Some experts recommend exercising in the morning to really see those sleepy time gains. According to an Appalachian State University study, subjects who exercised in the morning had a consistent decrease in blood pressure throughout the day. They also showed a more significant drop at night, slept longer, and had better sleep cycles.

A morning endorphin boost also helps wake you up to focus on the rest of your day.

If you can’t fit in a morning workout, there isn’t a wrong time to exercise. Whether done morning or night, moderate physical activity can reduce stress and tire you out, paving the way for longer, higher quality sleep.

Supplement Your Sleep

Tips to Reset Your Daylight Saving Time Clock: Pure Rest

If you’ve tried the other tips and you still need help getting enough sleep, consider trying a melatonin supplement.*

A quality supplement, such as Pure Rest™, can tell your body it’s time for sleep by

complementing your body’s natural melatonin production. Not only will this support your sleep-wake cycle, but it can help you get a dreamy night’s rest.*

Visit the USANA shop today for a restful night’s sleep.

SHOP HERE

Daylight-Savings-Pin-1-267x400.jpg

Coast Lifestyle

THE HEART KNOWS WHAT THE HEART KNOWS

Old Blues Eyes had it figured out.

Frank Sinatra’s 1956 tune “You Make Me Feel So Young” hits all the right notes. It starts with a blasting horn line underscored with soothing strings and a walking bassline guaranteed to get your fingers snapping. And then Sinatra lends his voice to one of his all-time greats.

It’s about a young man swooning in love with his new lady friend. When he is with her, he’s unstoppable. She gives him the strength to bounce the moon just like a toy balloon. All he wants to do is pick flowers with her and spend every moment together. And it ends with the perfect message: “And even when I’m old and grey, I’m gonna feel the way I do today.”

It’s a wonderful message and hopefully one we’re all lucky enough to feel just once in our lives.

Bells to be Rung and Songs to be Sung

Evidence shows being in love may elevate your heart’s health. It’s more than running through meadows picking lots of forget-me-nots (although this is a good cardiovascular activity). People in committed relationships actually have improved heart health.

A recent study in the Journal of Epidemiology and Community Health followed 620 married fathers and found that those who were in flourishing marriages experienced improvements in several cardiovascular risk factors, including cholesterol and body mass index (BMI). Comparing those in happy relationships to ones that deteriorated over time, happy relationships showed lower rates of high blood pressure. The report suggests several reasons why people in healthy relationships tend to have fewer health issues. It starts with the social support offered by each partner.

Those in happy relationships encourage the other to take care of themselves, provide care, and cheer on new, healthy behaviors.

Men seem to benefit more from these relationships. The study found that men in happy relationships have better health outcomes, including fewer hospitalizations, fewer severe disease, and less physical pain. The thinking behind this research suggests people who have partners who can share things are more likely to address problems sooner than later. Those in harmful relationships are more likely to produce pro-inflammatory cytokines, which can lead to arthritis, diabetes, and cardiovascular diseases.

Every Time I See You Grin

The better the relationship, the bigger the payoff. Harvard Medical School published an article stating there are biological and behavioural benefits when people stay in long-term, happy relationships. Looking at over 309,000 subjects, they found people in solid relationships were less likely to suffer from “harmful levels of stress, which can adversely affect coronary arteries, gut function, insulin regulations, and the immune system.”

Essentially, the article encourages people to pursue healthy, couple-building activities. When you’re working toward common goals, you’re less likely to develop habits damaging to the relationship. Take care of your partner and they’ll take care of you.

Just as important as fostering a positive relationship is being conscious of the dangers of being in a negative relationship. An article published in the Journal of the American Heart Association suggests that partners who annoy you, demand too much, ignore you, or pressure you to do things you don’t want to do are more likely to develop cardiovascular diseases.

It makes sense. When you’re feeling unvalued or neglected, you’re likely to develop resentment or depression. These stressful life events and other social strains are associated with early indicators of cardiovascular disease. By avoiding harmful relationships, you are mitigating the risk of developing unnecessary stress which can manifest in a number of health issues.

Tips for Good Heart Health

  1. Get exercise 
  2. Drink plenty of water 
  3. Eat healthy foods 
  4. Get good sleep

East Coast Life Solutions product partner with USANA Health Sciences. We are passionate health influencers, sharing a message of prioritizing self-care and making it a habit.

Healthy Cove

Sleep Sounds to Help You Snooze

Sleep Sounds: Mug

Reruns of old Friends episodes, the pitter-patter of rainfall on a tin roof, classical music—there are countless sleep sounds people listen to when trying to hit the hay at night.

We all know that sleep is pretty darn important, but if you’re having a hard time falling asleep, consider some of the following popular sleep sound options to help you get a restful night’s sleep.

Calmsound

If you enjoy the gentle sound of waves breaking on the shore, check out Calmsound Nature Sounds. They provide a variety of both videos and albums that can be downloaded online or purchased through Amazon. The dreamy sounds of an Australian summer morning at Coogee Beach seriously had me bobbing my head at my desk as I listened. Sigh.

Sound of Sleep Machine

The Sound+Sleep machine provides you with a pretty wide range of realistic, natural sound environments. (Apparently, they really do use naturally recorded sounds like a bubbling brook or the sound of leaves blowing in the wind. Also, they claim to never loop, so you don’t have to worry about getting bored from repetition.)

This machine comes with a 3″ speaker that can easily fit on your nightstand. It also comes with a small headphone jack so you can kick back and relax without disturbing your partner. Or the neighbors upstairs. Or the cat. Meow.

Sleep Sounds Mobile App

Sleep Sounds: TableI legit just downloaded this app by Relaxio from the Google Play Store on my phone and have had an absolute ball listening to the different sounds. My favorite so far is “Vintage Train.” The cool part? You can set a timer anywhere from one minute to eight hours. You can also add in additional sounds, which makes it a very customized experience. (I added the sound of a rainstorm to the mix and the effect was magical. I felt like I was napping on the Hogwarts Express.)

For iOS, try a similar app called Relax Melodies: Sleep Sounds, White Noise & Fan.

Head Space

Have a stressful final to take in school or a presentation to give? Maybe you just need to chill out before going to bed? Try using Headspace. This app helps you connect with your body and mind through guided meditation. There are tons of benefits associated with meditating. In fact, one Harvard study shows that practicing mediation may actually help with sleep.

If you’d like to give mediation a whirl, Headspace has a meditation series specifically for sleep that helps create the inner and outer conditions for you to properly zonk out.

Breath in. Breathe out. Now sleep.

Spotify

Even your Spotify account has some awesome sleep sound options. If you’re in the mood for quiet music, you can listen to some calming acoustic guitar solos, some fun Indian music, or even peaceful flute music. If you prefer nature sounds, crawl under your covers, turn on your shuffle, and get ready to enjoy the pleasant sounds of a rainforest storm.

From A to Zzz

These aren’t the only solutions for sleep—there are tons of mobile apps designed to help you sleep better tonight. Discover your favorite go-to sleep sounds for a night of blissful rest. And if all else fails, there’s also a little something called Pure Rest.*

Sleep Sounds Pure Rest

Well my friend, are you ready to get some sleep? Tell Little Bo Beep to grab her sheep—you won’t be counting them anymore.

Are you interested in learning more about our products or becoming a USANA Independent Associate, check out our website at http://www.lindah.usana.com or your can contact us direct at eastcoastlifesolutions@gmail.com

Healthy Cove

5 Ways to Feel More Self-Love

Self-Love: heart

Let’s face it—feeling self-love is much easier said than done. Especially when we live in a society obsessed with Snapchat-filter perfection. We constantly see others obtaining status, owning the latest and greatest technologies, going on dream vacations, and living in a big house on a hill with the perfect family.

It’s no wonder we often feel like we don’t measure up.

Even worse, we begin to tell ourselves lies. We start to think that we’re weird, poor, ugly, awkward, not smart enough, or even too smart. In short, we feel like we’re never enough.

But what if we’re wrong?

What if you were good enough, just the way you are? In this very moment?

When it comes to love, it’s often easier to give it to others. But showing yourself love is just as important, maybe even more so. Here are five ways you can start showing yourself some much-needed love today.

1–Make a List of Your Positive Attributes

How often do we take the time to praise ourselves? If the answer is “rarely” or “I don’t even know what self-praise is,” let’s fix that, pronto. Try writing out a list of your positive attributes and take time to reflect on it every day.

When putting together your list, instead of being super generic in your attributes, try to be specific and have a little fun with this. (And then get really wild and add one or two new attributes to the list every week.)

For example: “I always give genuine compliments to others.” Or: “I’m non-judgmental and I always try to see things from another person’s point of view.” Or: “I have a nice singing voice and my husband/wife/next-door neighbor/puppy (woof!) loves it when I sing loudly when doing the dishes.”

Self-Love: Gratitude

Another tip? Along with the positive attributes list, try making a list of the things you are grateful for. Showing gratitude can go a long way into helping you out of self-defeating and negative thinking patterns.

2–Take Time for Yourself

Maybe you’re a super busy mom with adorable but rambunctious children. Or maybe you’re a hard-working sales rep putting in 60 hours+ of work each week. Your time can start to feel like it doesn’t belong to you anymore, and far too often you may feel like stretched taffy pulled too thin.

But how can you fully give to your children or to your job if you haven’t given anything to yourself?

This may mean taking extra time for yourself to meditate. It could mean curling up with a good murder mystery for a half hour before bed or indulging in the latest episode of your favorite guilty pleasure (if you love The Bachelor, I’m right there with you). It could mean making it to your daily CrossFit class or going to a weekly yoga class. It could even mean making a delicious snack for yourself and not sharing it with your kids!

Self-Love: Reading

The bottom line: fill your own cup first before you share with others. And don’t feel guilty about it. Just do it.

3–No More Negative Self-Talk

Another way to show love for yourself is to quit with the negative self-talk.

Seriously, stop. When you call yourself a name or criticize yourself, you are shrinking yourself from a human being of value down to a single element of yourself that you don’t like.

This can be a hard habit to quell, but it’s one that can have truly astonishing results. Think about it. You wouldn’t tell a 5-year-old that their crayon drawings look terrible. You wouldn’t tell your bestie that they’re hopeless for not knowing how to do their taxes online. And you certainly wouldn’t tell your loveable Grandma that she’s a basket case every time she smears pink lipstick on her teeth. (At least let’s hope you’d never do this.)

Yet how often do we berate ourselves and think negative thoughts like “I’m so stupid” or “I never get anything right”?

Instead of thinking of yourself as a total dumb-bat, rephrase the way you think about things. Try this instead: “Okay, so I don’t know how to relight the pilot light on my furnace. But there are YouTube videos that can probably teach me how to do this.”

4–Don’t Compare Apples to Oranges

Everybody is different. You don’t look the same, act the same, speak the same, or have exactly the same mind and heart and experiences as anybody else. You are a unique individual. Embrace it.

Self-Love: Apples and oranges

This is one I can certainly work on. For instance, I know that I’m kinda weird. I have a bizarre and irrational fear of birds (I’d never survive at Hogwarts with all the owls), I secretly cling to the hope that aliens and mermaids are real, and I’m addicted to reading young adult fiction that teenage girls obsess over, even though I’m a 32-year-old man. It’s like I’m becoming a crazy cat lady, but with books instead of cats. But I’m slowly learning that it’s okay to embrace your quirks. It’s okay to be different. Be weirdly you and own it and love it. And remember that no one is perfect, and perfect is boring anyway. Be flaw-some instead.

To make my point, let’s look at fruit. Say you are an orange. You are tangy-sweet, smell like a citrus-flavored candle, and are round with a thick skin. As an orange, why would you compare yourself to an apple? Or if you’re a strawberry, why look at a kiwi and think you’re somehow less? Every fruit has a little something to bring to the fruit salad. Likewise, we all have something unique to bring to the table.

5–Leave the Past in the Past

If we’re being real, life isn’t always hunky-dory and chances are you might have some old emotional wounds or negative memories lingering on the surface in the present moment. If you find yourself dwelling on an old memory you’re not too fond of, catch yourself and say, “I’m not that person anymore.” Because truthfully, you aren’t. You don’t have to be defined by mistakes or incidents from the past.

Another thought—try accepting where you are right now, in the moment. Sometimes we give ourselves a hard time simply because we are feeling emotional. We feel like we need to be stronger. But it’s okay if you might be feeling a little down about something. Instead of beating yourself up for feeling down or emotional, give yourself permission to feel the feels for a bit. And then let it go and move on to greener pastures.

Allow Self-Love into Your Life

Self-Love: Love yourself

Self-love isn’t something you arrive at overnight. But by taking small, daily steps, you can begin to truly appreciate your uniqueness. You absolutely can love yourself just the way you are (and I sincerely hope you will).

After all, you’re pretty flaw-some.

Healthy Cove

Sleep Sounds to Help You Snooze

Sleep Sounds: Mug

Reruns of old Friends episodes, the pitter-patter of rainfall on a tin roof, classical music—there are countless sleep sounds people listen to when trying to hit the hay at night.

We all know that sleep is pretty darn important, but if you’re having a hard time falling asleep, consider some of the following popular sleep sound options to help you get a restful night’s sleep.

Calmsound

If you enjoy the gentle sound of waves breaking on the shore, check out Calmsound Nature Sounds. They provide a variety of both videos and albums that can be downloaded online or purchased through Amazon. The dreamy sounds of an Australian summer morning at Coogee Beach seriously had me bobbing my head at my desk as I listened. Sigh.

Sound of Sleep Machine

The Sound+Sleep machine provides you with a pretty wide range of realistic, natural sound environments. (Apparently, they really do use naturally recorded sounds like a bubbling brook or the sound of leaves blowing in the wind. Also, they claim to never loop, so you don’t have to worry about getting bored from repetition.)

This machine comes with a 3″ speaker that can easily fit on your nightstand. It also comes with a small headphone jack so you can kick back and relax without disturbing your partner. Or the neighbors upstairs. Or the cat. Meow.

Sleep Sounds Mobile App

Sleep Sounds: TableI legit just downloaded this app by Relaxio from the Google Play Store on my phone and have had an absolute ball listening to the different sounds. My favorite so far is “Vintage Train.” The cool part? You can set a timer anywhere from one minute to eight hours. You can also add in additional sounds, which makes it a very customized experience. (I added the sound of a rainstorm to the mix and the effect was magical. I felt like I was napping on the Hogwarts Express.)

For iOS, try a similar app called Relax Melodies: Sleep Sounds, White Noise & Fan.

Head Space

Have a stressful final to take in school or a presentation to give? Maybe you just need to chill out before going to bed? Try using Headspace. This app helps you connect with your body and mind through guided meditation. There are tons of benefits associated with meditating. In fact, one Harvard study shows that practicing mediation may actually help with sleep.

If you’d like to give mediation a whirl, Headspace has a meditation series specifically for sleep that helps create the inner and outer conditions for you to properly zonk out.

Breath in. Breathe out. Now sleep.

Spotify

Even your Spotify account has some awesome sleep sound options. If you’re in the mood for quiet music, you can listen to some calming acoustic guitar solos, some fun Indian music, or even peaceful flute music. If you prefer nature sounds, crawl under your covers, turn on your shuffle, and get ready to enjoy the pleasant sounds of a rainforest storm.

From A to Zzz

These aren’t the only solutions for sleep—there are tons of mobile apps designed to help you sleep better tonight. Discover your favorite go-to sleep sounds for a night of blissful rest. And if all else fails, there’s also a little something called PureRest.

Sleep Sounds Pure Rest

Well my friend, are you ready to get some sleep? Tell Little Bo Beep to grab her sheep—you won’t be counting them anymore.

Rest Easy

And don’t forget to enter for your chance to win one of our Rest Boxes on Instagram.

Interested in purchasing Shop – PureRest and other USANA products.

 

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Interested in contacting us ECLifeSolutions