Is your mind keeping you awake all night?

The economy is in a downhill recession, our 401s are decreasing, people are losing their jobs, anxiety is rising and Americans are having difficulty focusing on anything positive. When we are worried, a common symptom is the loss of sleep. Sleep may be as food, air and water, but more and more of us are having trouble calming our minds and getting a good night’s rest.

What typically keeps us from sleeping?
• Body noise. Side effects of medications, stimulants, caffeine, alcohol
• Mind noise. Anxiety, worry or repressed emotions from the day
• Bed noise. Enviornmental noise from outside, feeling hot, uncomfortable.

What are the five basic strategies for preventing insomnia?
1. Never oversleep. Get up at the same time every day even after you have lost sleep. Sleeping late just resets your body clock to a different cycle.
2. Set your body clock. Light helps restart your body clock to its daytime phase. When you get up get some sunlight or turn on all the lights in your room. Make sure you walk around to get oxygen to your brain.
3. Exercise. Keep active during the day—especially after a bad night’s sleep. When you sleep less you should be more active the next day. Try strenuous excise in late afternoon.
4. Don’t nap. When you feel sleepy go take a walk or do errands.
5. Set a bedtime schedule. Try to go to bed at the same time each night. If you have lost sleep the night before, go to bed a little later not earlier and then move it back to its original time.

Are there any other tips that might help us get a good night’s rest?
1. Some little all natural basics :
o Take a warm bath and never a shower before bed
o Dim the lights an hour before bedtime to stimulate dusk. And keep that room as dark as possible.
o Try to stretch and relax—read a boring book or watch a boring show.
o Make sure you don’t eat right before you sleep—try to eat 4 hours before you go to sleep
o Try warm milk at bedtime, which stimulates the serotonin in your body. Try a piece of whole-wheat bread or other carbohydrates. Avoid coffee, colas, tea, chocolate and fermented cheese cheddar cheese, avocados and red wines
2. Calm your mind by making sure you journal, talk to a friend about any concerns, and use prayers, meditation or other techniques to calm your mind so you can get a good night’s rest.

What makes up a lasting relationship?

What are some of the key elements that researchers have discovered keep a marriage together?
• Humor- lasting relationships use humor as a means of keeping things in perspective and coping with adversity. Enduring relationships know how to laugh at situations, versus laughing at each other.
• Communication. Enduring relationships make time to communicate and share. Just like everything else, marriages need attention and relationships that are strong are ones in which the couple has learned good skills of listening, empathy, and reinforcement.
• Nurturing. Those who know how to nurture and show kindness to their partners are the ones who have relationships that last forever. Partners who encourage, cherish and build up each other have the strongest connections
• Build togetherness. Strong relationships are ones where there are common interests and ones were there are projects were the couple works together on their own connection and activities in their lives
Keep the romance alive. Relationships that last find ways to keep the marriage fresh and alive. Whether it is bringing roses, sending cards, leaving love notes, sending cute text messages, or making phone calls… it’s the dedication to keeping the relationship a priority that is the key to enduring and ever-lasting connections

Ask Dr. Joy on WEEK

Don't forget to watch our own Dr. Joy Miller on Wednesdays on WEEK. You can also go to www.week.com to watch the segments, submit questions to be answered by Dr. Joy, and enter or website or blogsite.

Please go to the site and submit a question and perhaps YOUR question will be answered during a Wednesday broadcast.

Joyful Living Studio at Joy Miller & Associates

Joy Miller & Associates is proud to announce the opening of the Joyful Living Studio. Offerings for yoga classes are available on Monday-Thursday. Our own Heidi Turcot will be teaching on Wednesday night and Thursday morning. As you may remember from a previous blog entry, Heidi completed her 500 hour certification and is now a Professional Yoga Instructor.

The other exciting news is that Heading OM has joined Joy Miller & Associates and is using our studio as their North location. Heading OM North will be offering classes on four occasions. Additionally, Lisa Nelson Raabe will be teaching at our studio and conducting Individual sessions

The offerings are as follows:
Monday 9am. Heading OM
Monday 6pm. Heading OM
Tuesday 12. Heading OM
Tuesday 6pm. Lisa Nelson
Wednes 9am. Heading OM
Wednes 6pm. Heidi Turcot
Thurs 9am. Heidi Turcot

Our March schedule will include classes in meditation, so check back often to review our schedule.

* Drop In $10 Punch card users $8

Some Healthy Tips For 2009

TIPS FOR A BETTER LIFE - 2009

1. Take a 10-30 minute walk every day. And while you walk, smile. It is the ultimate anti-depressant. 

2. Sit in silence for at least 10 minutes each day. Buy a lock if you have to. 

3. When you wake up in the morning complete the following statement, 'My purpose is to __________ today.' 

4. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants. 

5. Drink green tea and plenty of water. Eat blueberries, wild Alaskan salmon, broccoli, and almonds. 

6. Try to make at least three people smile each day. 

7. Don't waste your precious energy on gossip, energy vampires, issues of the past, negative thoughts or things you cannot control. Instead invest your energy in the positive present moment. 

8. Eat breakfast like a king, lunch like a prince and dinner like a college kid with a maxed out charge card. 

9 Life isn't fair, but it's still good. 

10. Life is too short to waste time hating anyone. 

11. Don't take yourself so seriously. No one else does. 

12. You don't have to win every argument. Agree to disagree. 

13. Make peace with your past so it won't spoil the present. 

14. Don't compare your life to others. You have no idea what their journey is all about. 

15. No one is in charge of your happiness except you. 

16. Frame every so-called disaster with these words: 'In five years, will this matter?' 

17. Forgive everyone for everything. 18. What other people think of you is none of your business. 
19. Remember that changing your mind, changes your reality.

20. However good or bad a situation is, it will change. 

21. Your job won't take care of you when you are sick. Your friends will. Stay in touch.. 

22. Envy is a waste of time. You already have all you need. 

23. Each night before you go to bed complete the following statements: I am thankful for __________. Today I accomplished _________. 
24. Remember that you are too blessed to be stressed. 

25. Remember that happiness is contagious.