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Insomnia & Fatigue Revisited.

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Just got in my copy of Prevention (1-year) Magazine which included some excellent tips on how to overcome insomnia in an article written by Camille Noe Pagan. I am always researching this topic as insomnia is a major contributor to fatigue.

Here goes …

1. Turn all of it off at least one hour before bed. T.V., telephones, blackberries, strawberries, pagers, computers … (click here for tips on how to also turn off arguments, anxieties and stress or here for a great place to vent, let go and move on!)

2. Take a warm shower or bath. Apparently your body temperature goes down after you get out and this drop makes you feel sleepy. Water also washes away the energy, arguments, excitements and attachments accumulated in the day which is why I always bathe at night.

3. Meditate or pray for 10 minutes. Start this a minute at a time. Another opportunity is a 20 minute group visualization/meditation with NightlyHealing.com

4. After 6 p.m. just have one or two glasses of water and do 10 to 20 Kegel Exercises a day. If you are getting up more than a couple times a night you will love how well this duo works!

5. Try a small dose of melatonin. .5 mg 15 minutes before bed. More melatonin isn’t better, in fact and can cause nightmares and depression.

6. Sleep Apnea? Symptoms include poor sleep, snoring and being overweight. Make an appointment to talk to your doc and see if you have this problem. While you wait to get in work at losing some pounds and getting more exercise.

Someone I know and love was recently told he was “obese” and had to lose 50 lbs OR ELSE (continue to suffer from acid reflux, headaches etc.)

He lost the weight and those two conditions have tremendously improved. A couple “bonuses” are less snoring and his sleep apnea has diminished. Who would have thunk?!

7. Sleep on your side. Sleeping on your side vs your back opens up airways so you’ll breathe easier, snore less and wake up feeling more refreshed.

8. Keep pets off your bed! This is tough for me! I usually have a pup and a cat or two snuggling around me and my man. I have to admit they do wake me up a couple times a night and making space for them often leaves me feeling cramped. So …. even though I don’t like the idea of pet free sleeping I may give this a try …

Below are past posts on the topic of fatigue and insomnia. If you have any tips please add them via the “Comments” feature. You never know who will benefit from what you have to share. Thanks! Viveca

* Insomnia & Fatigue. More Lights Out Tips.
* Insomnia. If you can’t beat it LOL at it!
(Psst. The more you fight it the worse it gets.)
* Magnesium & Insomnia & Fatigue. Duh. What was I thinking?
* Nine Tips to Help Moms Overcome Fatigue
* National Sleep Foundation Facts & Stats
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Fatigue Be Gone Jumpstart! e-Guide provides useful forms & journals to help you keep track of vital health information. Simply fill out the forms and provide to your doctor. Discover simple home medical tests that can save both time and money. A “must-have” for anyone who is tired of being tired. Order your copy today at: http://www.fatiguebegone.com/fbg_guide_information.htm.
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Start your journey tonight with NightlyHealing.com

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Several months ago I wrote that “Fatigue is a dis-ease of the spirit.”

I don’t recall if I shared this “ah ha” with you. It has been nibbling at me ever since.

A recent health crisis/opportunity pushed me to re-connect with friends and healers. Amazing discoveries and gifts of spirit have been popping up ever since! I would like to share one of them with you today.

NightlyHealing.com: This service provides nightly, healing visualizations based on the assumption “We all have the innate ability to heal ourselves. The power of the mind is infinite. The power of desire is miraculous.”

I took my first healing journey with them last night. It was luscious! Twenty minutes flew by and today I am settling in around the insights gained. I’ll be back there tonight for round two …

Psst. This is a FREE service. What a gift! Enjoy.
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Get re-energized on a regular basis with the Fatigue Be Gone newsletter! Receive tips, tricks and tools to help you get your groove back. Subscribers also receive free reports, including our exceptionally popular “Why Am I So Tired?” and “Take Your Pulse” – a secret re-energizing shortcut. Subscribe TODAY at http://fatiguebegone.com/newsletter.htm

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H.O.T.S Test – What Are YOU?!

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I have referred an number of friends to this test recently … now it is your turn to participate!
“HOTS” is an acronym for four dominant personality types, Hare, Owl, Turtle and Squirrel. Why should a tired woman care about this?
It is fatiguing for the body to involved in activities that don’t “fit” the spirit. That’s the simplest way I can put it.

For example, I am a pure “Hare.” Hare’s bubble with ideas and enthusiasm. I love to start things, brainstorm things and promote things. I am not a great “finisher” of things, nor will I necessarily pick the best things to do. I definitely cannot foresee problems. Ooops.

What exhausts a Hare? Projects that are endless and heavy on admin. Trying to do too much like the squirrel, owl and turtle side of affairs. Sharing my fabulous ideas with Turtles who can’t help but shoot them down and hurt my feelings!

My husband is a hybrid, Squirrel/Owl. He is excellent at seeing the big picture, picking the best idea and following through. He also does not see problems. Ooooops.

Knowing this information has saved us a lot of worry and hassle. We KNOW we need to consult with our doctors, lawyers and friends who are experts before we “pull the trigger!” (Sometimes we forget and pay the price. Yikes.)

Take a moment to find your type. I also suggest you have you family and business partners take the test. It is fun and easy to do. Work with the results and you will be amazed at the ease that will tiptoe back into your life.

Post your findings here using the “Comments” feature. Share any “ah has” while you’re at it. What will you change about your life based on the HOTS Test? I am eager to hear! – Viveca

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Fatigue Be Gone Jumpstart! e-Guide provides useful forms and journals to help you keep track of vital health information. Simply fill out the forms and provide to your doctor. Discover simple home medical tests that can save both time and money. A “must-have” for anyone who is tired of being tired. Order your copy today at www.FatigueBeGone.com.

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Relax Max – 5 Minute Relaxation Tips

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Eazy-Peezy Tips & Techniques you can put to use, today!

In my early twenties I shared a small, intense, 60-hour-a-week-boiler-room office with my best friend Marion. Our desks faced each other so it was easy for her to see when I reached maximum overload. In the midst of a grimace, another cup of java and a coffin nail reach Marion would give me a big smile and say, “Relax Max.”

I could have used that smile last week, but never mind … I’m a bigger, smarter girl now and I have a toolbox full of chill out techniques. (Had to develop this because stress is a major contributor to Adrenal Fatigue.)

Hmmmm. What shall I do before I make waffles? How about something QUICK!

5 Minute Relaxation Opportunities:

Stress Magnet: Shoulders
Shoulder lift, circles and rub-a-dub. Lift: Close your eyes lift your shoulders to your ears and take five slow breaths. Circles: This is almost like dancing in your chair! Roll your right shoulder forward and around five times – your left will have to follow. Rub-a-dub: You don’t have to wait for an appointment with your masseuse or body worker to help your shoulders and neck relax. Rub an ample supply of yummy smelling lotion between your hands and work it into your shoulders and neck. Feel any knots? Join the club! Gently rub them out (this make take a couple sessions, be patient!)

Stress Magnet: Hands
Rub-A-Dub: Nothing get more use and abuse than our hands! Get some more of that yummy lotion (I have mango lotion!) and work your way around the palm and fingers of one hand, then move onto the other. When you’re done give them a good, energizing shake! (If you do heavy keyboarding shake out your hands every hour and give them a couple rubs a day. Minutes a day can save your from the pain of carpal tunnel syndrome and its ultimate solution – surgery.)

Stress Magnet: Back
S-t-r-e-t-c-h. It’s easy. Sit in your chair with both feel flat on the floor. Place your left hand on your right knee. Twist gently as far as you can to the right. You want to be looking over your right shoulder. Hold for five breaths then release and return to facing front. Now put your right hand on your left knee and twist your body to the left. Ummmmm. Feels good doesn’t it?

Stress Magnet: Monkey Mind
You know that feeling … too much to think about piling up on even more to think, worry and stress about. I have a couple techniques for this dozy!

See it – Name it Exercise:
Pick a single room and walk around it naming everything you see out loud. “I see my favorite blue parrot lamp. I see my nightstand. I see my joy dog Albert on my bed.” Continue until you feel your mind relax. Focusing on what is tangible pushes out the intangibles (fear/worry/anxiety.)

Make a Note of It and Give Thanks Exercise:
Try writing a Thank You Note to someone AND be stressing out about something. Again, the monkey mind can’t do both at the same time. As you write and thank and remember an act of kindness the stress just melts away …. A fringe benefit to this may be a friendly phone call or card back!

Gratitude A-B-C List Exercise: This is along the lines of the Thank You Note. Write down the letters of the alphabet on a piece of paper or in your journal. Spend five minutes listing out everyone, every pet, every possession for which you are grateful. Stop after five minutes and return to repeat the process tomorrow. As your list grows, so does your peace of mind.

For more relaxing, energy-boosting ideas, pick one of these topics: Come To Your Senses; Best Time of The Day; Watch Your Thinking; Quietest Place On Earth; Re-energizing Power of the Pup & Purr; Music to Soothe The Beast and Health Benefits of Friendship.

For more information about Adrenal Fatigue and for the results of our “When Are You Most Tired” Poll, click here.

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