DYOH Ch 15 and 16

Discover Your Optimal Health Virtual Book Club - Chapters 15 and 16

Chapter 15 – Discover the Habits of Healthy Sleep

Are you getting enough sleep?  Do you:

  v Wake up tired in the morning?

  v Need a nap in the afternoon?

  v Fall asleep watching TV?  

  v Have trouble focusing on the job?

  v Have difficulty falling asleep?

  v Have difficulty staying asleep?

On average, people should get approximately 6 – 8 hours of sleep per night

Improve Your Sleep

Step 1:  Figure out whether you function better in the evening or the morning and adjust your schedule to ensure healthy sleep.

Step 2:  Figure out what time to get up and make sure that you go to bet at the time at night to assure you are getting 6-8 hours

Step 3:  Plan your day and evening to ensure healthy sleep

- get out in bright sunlight as soon as possible in the morning

         - be active during the day

         - drink caffeinated beverages earlier in the day

         - avoid eating large meals late in the day

         - prepare for “sleepy time”

                  - review the day

                  - decrease stimulation

                  - minimize liquid ingestion

                  - avoid alcohol

                  - make the time before bedtime a “calm” time

                  - create an ultimate sleep chamber

Chapter 16 – Discover the Habits of a Healthy Mind

A Healthy Mind “is the single most important factor in creating and maintaining your optimal health.”

“Your mind is your greatest asset.  In order to succeed at anything in life, you’ve got to be all in.  The old way of thinking is gone.  In the past you let your circumstances dictate your emotion, your eating habits, and your responses to surrounding, but now everything is different.  You are the dominant force in your life.”  ~Dr. Wayne Scott Andersen

The way you think and choose will dictate your health path:

  v Be aware of your emotions

o   Stop

o   Challenge

o   Choose

  v Manage your emotions

o   Take time off to recharge

o   Unplug daily

o   Recharge on weekends

o   Take time off from work

o   Embrace activity

o   Embrace good food and the healthy eating

  v Healthy Self-talk

o   You are the one responsible for your health and your thoughts

o   Stop judging yourself

o   Treat yourself with the same kindness and good intention you would your children, friends, and those you love.

For further reading:  Dr. A’s Habits of Health – Chapter 17 – Sleep:  Nature’s Nurse