5 Tips To Help You Sleep Better

Adequate sleep is an essential part of a healthy lifestyle. Most adults need 7-8 hours of a good quality sleep on a regular schedule. Here are 5 tips to help you sleep better at night:

  • Create a relaxing bedroom environment. Make sure your bedroom is quiet and clean. Set a comfortable temperature and minimize external lighting.
  • Reduce blue light exposure in the evening. Turn off the TV, put down your devices, and switch off bright lights at least 1 hour before heading to bed.
  • Avoid long day time naps. While a short power nap may be needed on occasion, long day time naps confuse the internal clock and impair sleep quality at night.
  • Skip the alcohol. Alcohol is known to reduce nighttime melatonin production and increase symptoms of sleep apnea, snoring, and disrupted sleep patterns.
  • Sleep and wake at consistent times. Try to get into a regular sleep/wake cycle — especially on the weekends. If possible, try to wake up naturally at a similar time every day.

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Paleo + Keto + Vegan, Oh My!

Paleo, keto, vegan, vegetarian, bone broth, whole 30, macros,  ayurveda, gluten-free… the list of food philosophies is endless. How can you possibly know which one is best?

Each of our digestive systems works differently and reacts differently to various foods. What works for someone else may not work for you. Become knowledgable and experiment. Your body will let you know which is best for you.

No matter which food philosophy you follow, one main principal holds true: eat real food. Processed foods contain artificial ingredients and additives.  Many are packed with sodium and added sugar. Skip the packaged stuff. Your body deserves fresh, whole foods.



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Oblique Strategies: Wellevance Edition

When a dear friend and Wellevance Community Member asked me if I had heard of Oblique Strategies, my response a dismal “vaguely”. Had I heard the term before, yes. Was I knowledgable about the concept, no. He then went on to briefly explain the concept and how he adapted it for his Wellevance program. Now it is my turn to share it with you.

Oblique Strategies is a deck of cards used to break through a creative block. Each card contains a phrase or cryptic remark which can be used to break a deadlock or dilemma situation. Although the card deck was created to help artists, specifically musicians, the theory of using general phrases to get out of a rut can be applied to just about anything, especially to the 8 dimensions of wellness.

Whether you are progressing through Wellevance 101 or just learning about the Wellevance philosophy, try creating your own set of Wellevance cards! Come up with activities you enjoy and challenges you need to work on related to the 8 dimensions of wellness. Add in random acts of kindness and gratitude + mindset exercises in true Wellevance fashion. Pick one card per day and complete the task within the week. Add new cards as you come up with ideas. Get creative, be open minded, have fun with it!



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