Tag: sleep

5 FRUGAL Tips for Self-Care

Let’s take a second to think about our daily list of to-dos. For a good percentage of us, there is family, work, household (includes the cooking, cleaning, and upkeep), friends…and in some cases like mine, school. So what is the one thing we have forgotten? Ourselves.

It isn’t uncommon to put everything and everyone over ourselves thinking that when our cup runneth over with helping others, that is all we need. But that couldn’t be farther from the truth. Plus with technology consuming the majority of our lives from the television to our cell phones, it is so easy to lose track of time and end up in a downward spiral of YouTube videos or Amazon shopping. Dare I say that some of us even feel guilty, or are made to think that putting ourselves first is selfish.

There have been many times that I have ‘crashed’ or ‘burned out’ because of the fact that I have given over 100% of myself to everything else in my life. Eventually, my body, my spirit, my mind -they all shut down because you can only run on adrenaline for so long before you putter out -just like a car without a full tank of gasoline. And yet I repeatedly find myself starting the vicious cycle after I recuperate – seemingly never learning my lesson!

However, I am the first to admit that if I am not taking care of myself first, then everything else will topple over like a bad tower of Jenga blocks. So I have started to incorporate some self-care techniques to help myself be a better me – all at no cost which makes it an easier pill to swallow if you will. While these may not be appropriate for everyone, they have been working for me and those around me – I have even received feedback that people have noticed a change in me!

1 – Incorporate sleep. Simple enough, right? Well, do you know how many hours your body needs to feel optimal? I personally need between 8-9 hours of sleep -any less and I am a shell of myself; any more and I actually am sluggish. So I have my phone set with a reminder on when I need to be asleep by, give myself a 30-minute buffer to take care of my nighttime routine, and am in bed. This took a long time to get used to the routine, especially when I am submerged in a great Netflix movie, doing homework, or spending time with friends/family. But I know that without my proper sleep, I am not myself so I force myself to make sleep my number one self-care tactic.

2 – Exercise daily. Sounds insane, right? We are always complaining that there aren’t enough hours in the day but if you think about the fact that there are 1,440 minutes in a day, making 30 for exercise doesn’t seem so bad. Now I am not saying you have to go to the gym every day or become a triathlon athlete, but if we can make it a point to do some form of exercise every day, you are helping promote a better self. Exercise is proven to have long term benefits with reducing heart disease, reducing weight, and so much more. But think about reducing stress – 30 minutes of brisk walking to clear your head after a long day or 30 minutes of low impact yoga before your day starts to start off on the right foot… This will also help your body catch up to your mind and help establish proper sleep at the day’s end – just don’t start to exercise less than 2 hours before bed!

3 – Learn that saying “no” is healthy. So often we are told that “no” is essentially a bad word. We should always say “yes” and welcome the responsibilities. But think about the last time you said “no” to someone or something…did the world stop? Saying “no” sometimes can be self-empowering because you are taking control of your self, your actions, your choices. And this gives you the opportunity to reassess what you are saying “yes” to before making the promise for one…more…thing. Saying “no” could also help prevent burnout because you are not adding yet another event, assignment, or chore to your plate.

4- Schedule “me” time. Just like you schedule a meeting, schedule time dedicated to just you. So you can paint, knit, read, sew, meditate, or whatever you want during that time but it is your dedicated time. Start with just 15 minutes and adjust as necessary. This is the time that is exempt from anything else but you. I have personally made some time at the start of my day, waking up earlier so I can get my time to do whatever I need to – check my emails, respond to text messages, read, exercise, meditate or try to map out the winning lottery numbers (a girl can dream). I then dedicate 15 minutes at the end of the day to recap, plan, and reflect.

5- Use positive language. So what does that mean? Well, let me ask you a simple question – how do you describe yourself when something didn’t go as planned? Do you say: “I am so stupid”? Or how about when you need to describe yourself physically? Do you say: “I am overweight.” or “My hair is messy” or “I feel frumpy”? This is all negative language and it feeds into a cycle of unhealthy behavior. Changing the negative adjective for something more positive can lift you up and alter perception. So “I am so stupid” becomes “I am going to ask for help” or “I can try this again”. You can do this with others too – instead of saying “I’m sorry for being late” try saying “Thank you for waiting for me”; this cuts the negativity and acknowledges positive actions!

Sure there are plenty more steps that we can take to start to take better care of ourselves, but this is not a marathon -it’s a journey. So every step towards better self-care, improved mental health, improved physical health…that is what matters! And sometimes finding a frugal way to make those improvements are even better!

So inquiring minds want to know… What do you do for self-care? Do you have any other techniques to share? How do you make time for yourself?

Advertisements
Advertisements

Amazon Favorites – March

This has been a trend on YouTube and while I am still working on that adventure, I am not yet quite equipped to handle that road just yet. But it got me thinking that as an almost too avid Amazon shopper, I could make this a series for my blog! So at the beginning of the month, I will recap some of my top purchases from the prior month!

Ready to see where all my money goes?? I will link each product below with the price I paid (though please remember that Amazon prices are subject to change! Also, for the sake of transparency, each link is an affiliate link but it does not change the price or cost you anything.

First item is one of the biggest changes I have implemented to my workout routine.
I add this to my water bottle (1.5 scoops for my 40oz bottle) and it has helped me replenish my muscles to the point that I am able to go longer and harder without quitting! The science behind branched-chain amino acids (BCAA) has been increasing but I can contest that it does help.
Think of this as a Gatorade replacement but tastes a heck of a lot better and is better.
There are multiple flavors, but I am impartial to the mango and watermelon. The price changes but I bought it for $22.99.
Click here to check it out!

This one is on auto-delivery!
If you ever had some trouble falling asleep, these little gummies pack quite a punch without the groggy feeling.
The primary ingredients are melatonin, L-Theanine and other botanicals like chamomile and lemon balm. These combined help me fall asleep calmly and stay asleep unlike many other melatonin-like products.
There is some sugar in these as they are gummies, but it is minimal and I always take them before I brush since they do take time to start working.
The “sleep” version only comes in one flavor but it is not overly powerful. I bought mine for $11.89.
Click here if you are interested!

One of my secret ingredients for my daily smoothie is this amazing powder!
Let’s be realistic…getting in all your fruits and vegetable servings is not easy. So I add one scoop of this to my smoothie, plus all the other good stuff (more to come on these) and I just got 3+ servings!
This is a bit pricey but worth it since you are adding only one small scoop and it is estimated for 60 servings. I paid $29.66 for this and it is now on auto-delivery. Or you can buy the smaller one (30 servings) for $14.95.
If you are interested in upping your fruit and veggie intake, click here.

If you have never heard of dry-brushing (there will be a post on this shortly), you are certainly missing out!
Dry brushing has a number of benefits including improving blood circulation, shedding of dead skin, and in some cases, helping reduce the appearance of cellulite. I do this 2-3x per week while my skin is still dry and before I hop into the shower. And I have already noticed a difference on my legs and torso.
There are several varieties but I like that this one is a smaller size and the bristles are not too rough or too soft.
This product is relatively inexpensive; I bought mine for $9.95. You can click here to purchase yours.

Reducing our sugar intake has been a vital component in losing weight. While I personally do not consume a lot of artificial sugar, every morning I add 2 teaspoons of agave to my coffee until I realized how many calories I was drinking before my day even began!
So I had to find an alternative that was not sucralose, fructose, or another like variation. I wanted to be able to cook with it and it could not have an aftertaste (which is why stevia does not bode well with me). Which is how I found this amazing gem for $10.99.
This is a sugar alcohol with a 1:1 breakdown which means it passes through your system with minimal absorption and no aftertaste.
Those are doing keto or are diabetic can have this sweetener without a glycemic issue because it does not get absorbed.
It is now my coffee additive for 0 calories and I have even been able to cut down the sweetness to 1 teaspoon!
Click here to try it.

As a part of my skincare regimen, I always apply a toner after I wash and before I apply any serums or moisturizers. However I noticed that my witch hazel astringent was actually drying out my skin so no matter how much moisturizer I put, my skin was peeling within the hour!
So I sought out to find an alternative that did not cost a fortune but still provided benefits like skin clarification, control oil production, reduce the appearance of pores, and promote some collagen production. Hefty list for the prince range I wanted to stay in but low and behold the amazing Thayer’s alcohol-free toner!
I bought this for $6.99 and it works like a charm! It does not have an overpowering smell and does not try out my sensitive skin. It has helped actually tone my skin and even out some of the discoloration in a matter of a few weeks applied twice daily.
Click here if you are interested to try!

And there you have it! For the month of March, most of my expenses were to help me take the next step in my health journey but I am still testing the benefits of those items so they will hopefully be showcased in a future post!

So tell me… have you tried any of these products? What is your opinion? Are you using something that I should try? Comment below!

Healthy Journey – Catching Zzz’s

Before I started my healthy journey, I was barely sleeping 6 cumulative hours a night when I used to cherish my 8+ nights. This directly contributed to my stress levels which in turn led to my weight gain and kept the vicious cycle going. Additionally, the sleep deprivation had other consequences like communication issues with my husband and family, inability to focus, delayed reaction times, and so much more.

So one of the first areas I focused on making adjustments was with my sleeping habits. After some research, trial & error, and prior knowledge, I incorporated some key features to help me catch those elusive Zzzz’s. Below are the top 9 things I do to improve my sleep and overall well-being. I will try to link the products I use in case you are interested to give it a try for yourself – just remember that I am an Amazon junkie so most items are ordered!

      1. Clean my space – I cannot sleep when the room is full of clutter so I always have to make sure that the room is clear. For example, all of the clothes have to be put away, the shoes are in the closet, and any puppy toys that may have migrated in are put in their play box. A decluttered room means a room with better air flow and a simpler and quieter space.
      1. Taking my nightly vitamins – Some people think that the only time you can take vitamins are with your morning coffee. Now there are some vitamins that should not be taken together as they counteract each other and prove to be less effective or altogether harmful. However my rationale for taking some vitamins at night was to space out my vitamins but also because certain vitamins made me sleepy. For example, as far as I can remember, vitamin C acted like a sleeping pill for me – whether I took it as orange juice, a standalone vitamin, or as a part of a multivitamin ($11.10). I also take magnesium every other night to help my muscles and reduce muscle cramping. I bought mine from Amazon ($10.79)
      1.  Crank up my sound machine – This may sound silly for some but to clear my head and focus, I need to have my surrounding support my focus. Back in Florida, I had a sound machine that helped cancel out any TV sounds from my neighbors, the puppies trying to get attention, my husband typing away on his laptop, the fifth car alarm going off in the parking lot or the fire engine that just always seems to drive by when I was ready to call it a night. So when Amazon had a great lightning deal and I had the chance to replace the sound machine that I gave to my mom, I was thrilled! I did not have to use my phone anymore and could really disconnect. Mine was from Pure Enrichment and it is black and half the price of what I found is currently listed but it is a simple sound machine that takes up almost no space on my nightstand ($29.99).
      1. Color – Yep, you read that correctly – almost every night, especially after a rough day, I will take 15-20 minutes to color with my colored pencils and mandala book. Like my sound machine, this helps me clear my head and stop focusing on events from the day. Plus it helps me build my patience because I was always that kid that colored everywhere BUT in the lines.
      1. Pray –  I am not the most religious person but ever since I was a child, I always had my nightly prayers. Sometimes it was for a sick relative, sometimes it was in vain and was for a delay on a school test, but whatever it was for, I always took the 5 minutes to pray. Maybe it was the ideaology of being a part of something bigger than oneself, or maybe it was something else, but having that informal connection with God is always a part of my night.
      1. Complete my nightly skincare routine – I always make it a point to take off the day before I crawl into bed and prepare my skin for some TLC and repair. Though I will go into this into more detail in a future post, I always wash off all of my makeup, use a toner, apply a face oil, an eye cream, and a lip masque (especially now that I live in a. very arid climate).
      1. Complete my nightly dental routine – This is a given but I always make sure that I floss, brush, and rinse with mouthwash before going to bed. I also use my Invisalign guard but that is probably for another day. There have even been nights where I was so tired I passed out before brushing and will wake up, brush, and then go back to bed.
      1. Moisturize – So beyond my face, I always take a few minutes to apply a moisturizer to my body and typically it has a lavender or chamomile scent to help lull me into a deep sleep.
        SLEEP – Lavender and Cedarwood Body Cream
        I also have Keratosis pilaris which is more commonly known as chicken skin or permanent goosebumps. The moisturizer I use for my upper arms help exfoliate and reduce the inflammation. I have bought Amlactin ($12.59) from Amazon, Walgreens, and most recently at Costco (which is the best deal) and would recommend you buy the small bottle first to test it out before the full commitment.
      1. Set the room – I need to make sure that my room’s ambiance helps set the stage for a restful night so I draw my blackout curtains from Target (Rune Printed Heathered Blackout Panel) and fill the room with the scent of lavender which really helps me calm down and drift into a restful night. I have used the Febreeze brand with Mediterranean Lavender but recently switched to a more conscientious and inexpensive brand, Mrs. Meyers ($5.89):

        All of these steps or products have helped me get a better night’s sleep and made me feel more refreshed for the next day. Yes, there are some nights were I cannot go through my checklist of items like when I am traveling or simply too tired to give it my all, but I always make it a point to give a few minutes to myself at the end of every day to put the cell phone away, turn off the computer, and disconnect.So tell me…what do you do to have a restful night? Do you have any tips or tricks that you find particularly helpful?