Create and Curate

Sleep Is Your Super Power

November 13, 2017

Sleep is the single most important thing you can do to create a foundation for Beautiful Longevity. Restorative rest is the key to a happy, healthy and productive life; improving cognitive function, strengthening your immune system, and providing valuable time for your body to process stress.  On the flip side, sleeplessness is a contributing factor in heart disease, cancer, diabetes, hypertension and depression — not to mention the development of cognitive impairment. Sleep is an essential part of our circadian cycle, providing time for the flushing of cellular debris generated by the body’s metabolic activity. You NEED at least 7 hours of sleep a night if you want to have normal, healthy levels of fluctuating hormones in your body.


Plan For Sleep:

Maintain regular sleeping patterns. Try to go to bed at the same time most nights and wake up at the some time most mornings.

Prepare for a good nights sleep.   Turn off your electronics an hour before your sleep time. Read paper books, practice meditation, pray or write in a journal.

Create a sleep ritual. Write down something for which you are grateful,  make a to do list for the morning, sip camomile tea.

Make sure your room is dark. Block out as much blue light from electronics and ambient light from your bedroom as possible.

Turn the temperature down.  67 degrees and below creates the best temperature for deep sleep. A cool room improves the quality of sleep.

Your bed should be reserved for sleep and sex. Get the TV out of the bedroom and get off your gadgets when in bed.


Eliminate Sleep Disruptors:

Avoid caffeine after 2pm. Your body needs time to process it so it doesn't affect your sleep.

Limit alcohol. You should also not drink for two hours before bed.  While alcohol may make you drowsy, it is a notorious sleep disruptor. It causes the release of adrenaline which disrupt the production of serotonin, one of the brain chemicals important for sleep.

Eat dinner 2-3 hours before bed time. You do not want to be too full or hungry when going to sleep. If you are hungry before bed, consider 10-15 raw almonds to bring your blood sugar up and avoid insomnia-causing nocturnal hypoglycemia.


Sleep Promoting Habits:

Consume your daily calories over a 12 hour period.  Fast the remaining 12 hours. This is the way your body was designed metabolize, and helps maintain a healthy weight.

Get exposure to the sun within 2 hours of waking.  This will signal your circadian clock to reset itself for the day.

Workout in the morning. If morning workouts are not your thing, avoid vigorous exercise within 3 hours of your bedtime.

Take a magnesium supplement at bedtime.  Magnesium is responsible for over 300 enzyme reactions in the body and you must have it for your cells to make energy. Magnesium helps anything tight relax and can improve your sleep. Try 300-500mg of magnesium citrate, glycerinate taurate, or aspartate before bed.

Drink sleep promoting herbal tea.  There are many delicious sleep promoting teas like Chamomile, Lavender, Holy Basil and Ashwagandha. Try making a medicinal dose by steeping 2 tea bags for 3-4 minutes and drinking before you head up to bed.


Longevity Benefits of Sleep:

Improved memory.  Memory consolidation takes place during sleep through the strengthening of the neural connections that form memories.

Increased longevity.  7 to 9 hours of sleep a night are associated with a longer life span.

Decreased risk of disease.  Healthy sleep lowers the levels of inflammatory proteins in the blood, decreasing the risk of heart disease, stroke, diabetes, arthritis, obesity and premature aging.

Maintaining healthy weight. Sleep and metabolism are controlled by the same areas of the brain. Lack of sleep triggers the hunger hormones, and makes it harder to lose fat. Insufficient sleep, fewer than six hours a night, is linked with weight gain.

Lower stress and improved cardiovascular health. During REM sleep one of the stress-related brain chemicals, noradrenalin, is switched off. This allows us to remain calm while our brains reprocess all the experiences of the day.

Reduced anxiety and less risk of depression. Normal sleep is a restorative state that reboots the body and brain and processes out daily stress. When sleep is disrupted or inadequate, it can lead to increased tension and irritability. Inability to sleep or oversleeping can be signs of depression and lack of sleep for any reason can make depression worse.

Improved immune function. Sleep decreases the levels of inflammatory triggers in the body, increasing resistance to infection.


Make sleep a priority to keep you living younger longer!

Click here to share your thoughts.

This One Daily Habit Can Make Tomorrow Better

October 2, 2017

I like to think of myself as an organized doer. Most of the time, I am; and my friends and family will tell you I am someone who “gets things done.” Yet, I have a dirty, little secret. In one of my cabinets is a “shove shelf “ — full of important paperwork, including unopened bank and investment statements. I really don't know why I let that mess pile up, and I get angry with myself for not taking the time to sort it. I procrastinate going paperless and applying for digital statements. I am literally paying to have that paper sent to me, clutter my space and stress me out. After a little self-flagellation, and some chiding from my patient husband, I decide I don't need a 12 step program; but I do need a better system for dealing with things I’d rather avoid. Lets face it, those papers need to be looked at; so never is not an option, even though my inner procrastinator says otherwise.


Avoidance behavior is dangerous stuff. It holds us back from achieving our goals and dreams. How can we possibly have the lives we want, if we don’t pay attention to the details? This is especially true when the devil is in those details. When we put things off, and leave them undone, it creates a vortex of negative energy —  taking us away from more productive and enjoyable pursuits.


Organize one space every single day.


Just because you organize a space once doesn't mean it will stay organized. Life gets busy, and a tidy space today, becomes jumbled mess tomorrow. By making organization a habit, and not a chore, is becomes more pleasurable and less stressful — a tool that moves our lives forward.


Commit to cleaning one space every single day. It can be your glove compartment, the kitchen catch-all drawer, a file cabinet, your spam filter, or any area you would probably rather avoid. This will help you eliminate things that do not serve you, freeing you from the distractions that come with disorganization.There is a certain joy in opening a drawer or cabinet and finding exactly what you are looking for. 




1. Start with small, easy to organize areas.


A bathroom cabinet or drawer is a great starting place.


2. Work your way through one space at a time. 

If you started in the bathroom, work your way through; organizing under the sink, drawers, toiletries, etc. You will feel a great sense of accomplishment when you have one room completed .


3. Reward your success.

Treat yourself to some new organizers when your space is done. Donate items you no longer use or need.


4. Be accountable.

Keep track of your organizational accomplishments. Seeing your successes in writing is positive reinforcement and helps make your organizational habits stick.


Even if you don't think you need a more organized life, this practice can help you prioritize truly important activities like health, fitness, creativity, travel, learning and relationships. Organizing helps you stay focused, on course, and brings you closer to your larger goals and dreams. So start small and finish big! You got this!


Click here to share your thoughts.

Eight Things You Can Do To Live Younger Longer

September 25, 2017

Adding more years to your life, and more life to your years sure sounds good — doesn't it? I like the idea of living younger longer, and I am always interested to learn about habits and behaviors that can improve my life and bring me joy. This is especially important because we live in a time of distracting technologies; that gobble up our precious time and overwhelm us with too much information. As it turns out, the secrets to longevity lie not in modern technology, but in more simple ways.

(Photo by: Kristen Coffield)


There are places in the world known as Blue Zones; where people consistently live longer and healthier than any place else on earth. It is interesting to note that, even though the Blue Zones are located in different countries and continents, they all have certain things in common that contribute to the happiness and longevity of their people. It would appear that many of our modern advances actually distance us from the very behaviors that the people in the Blue Zones enjoy and that keep them living younger. 


8 healthy life style habits to help you live younger longer

  1. Exercise like you mean it. Exercise keeps us younger on a cellular level.
  2. Sense of purpose. Statistically, people who find meaning and purpose in their lives live up to 7 years longer.
  3. Deal with stress. Meditate, reflect, sleep more and sleep better. People with long lives manage stress, it does not manage them.
  4. Eat less. Stop eating when you are 80 percent full. Blue Zoners enjoy their food; they savor it, and the pleasure of dining with others.
  5. Eat a plant based diet. Your diet should be largely organic plant based, include beans and just a little bit of meat.
  6. Moderate alcohol consumption. 1-2 drinks a day are enjoyed in the Blue Zones. Good news — moderate alcohol drinkers tend to outlive non-drinkers.
  7. Friends and Community. Surround your self with positive people who support you. Find a faith-based service to which you can relate. Attending such services 4 times a month can add 4-14 years to your life.
  8. Invest in your family. Support your family with your time and love. Strong family bonds can add years to your life.

Being conscious of your present circumstances puts you in the best position to adopt new patterns of behavior that can contribute to a longer happier life. Once you organize these 8 areas of your life to support how you want to live, now and for the foreseeable future, time will slow down. You will be less distracted and able to live more in the present. While these are 8 tips for living longer, they can help you live better and enjoy every minute of your life.

Click here to share your thoughts.