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A Valentine’s Gift of Sleep

February 3, 2012 By Leave a Comment

Valentine’s Day is around the corner, and you may be scurrying in your attempts to think of a gift.  Possibly you’re in the beginning of a relationship in which a well-planned date or a lovely bouquet of flowers will be just the thing to express your feelings.  Or perhaps you are farther along in your relationship, like me, in which great dates and flowers have been done- and done well at that.  So, what’s a guy or girl to do?  What’s a seasoned spouse  to do for their 10th or 15th Valentine’s Day?

Can I tell you what I want?  More than a night out or a new bauble, I want sleep.  I’m not kidding.  I’m on my third baby, and while my experience has increased, my energy has not.  Taking care of three small children is rewarding, but draining nonetheless.  So, more than anything right now, I’d like to sleep longer than 4 hours at a time.  While my husband is incredibly kind and generous and would no doubt grant me my wish, he cannot still my mind and calm my worry.  That is to say, he cannot make the house quiet or help me not to be anxious about how everyone is doing without, well, me.

The solution we’ve found for these situations is a sound machine.  Please believe me- sound machines have saved our marriage by blocking noise- from each other, from our older kids, and between our children.  When we’ve had to let kids “cry it out” even the timers on our sound machines have given us a break for the greater good.  Thus, that is what I want this Valentine’s Day- a date with my sound machine!  Whether it’s a long, uninterrupted nap, or a 6-hour stretch at night where my husband is at the helm with a bottle in his hand, I’d love to be blissfully unaware.

If you’re looking for a gift your spouse will really appreciate, consider safeguarding your marriage with a sound machine!

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Treating Seasonal Affective Disorder

February 2, 2012 By Leave a Comment

It’s the new year, Christmas has come and gone, and so have your bright spirits.  While the absence of  stress of the holidays may be a welcome relief, you are not alone if you feel “down.”  In fact, millions of Americans suffer from mild to severe depression during the winter.  It’s called Seasonal Affective Disorder, or abbreviated to SAD.  It may sneak up on you unexpectedly, or you may have learned to expect this depression the cold, long winter months.  Regardless of whether it’s new or a long-time, unwelcome friend, it’s important to know you are not alone and that there are some remedies.

First, answer the following questions:

  • Am I feeling depressed, but only during the winter months?
  • Am I tired and am I sleeping more than usual?
  • Do I feel anxious for seemingly no reason?
If it’s winter time and you answered yes to any of the above, you might be suffering from Seasonal Affective Disorder.  Keep reading for a simple definition, symptoms to watch out for, and how to treat SAD.

What is SAD?

Seasonal Affective Disorder, often referred to as SAD, is a form of depression that comes with winter and leaves with spring.  Essentially it hits as daylight wanes and the days get shorter. As much as one-fifth of Americans suffer from SAD, the most frequent victims are those who live up north or in high altitudes since the days are even shorter there.

What are the Symptoms of SAD?

  •  Depression
  • Increased fatigue
  • Sleeping more than usual
  • Feelings of anxiety

How Can I treat SAD?

It’s usually wise to speak to your healthcare provider, especially in regard to depression. In addition to getting medical help if necessary, there is a natural remedy that helps many bridge the gap between their feelings and reality.  A natural way to treat SAD is to try light therapy which involves purchasing a special light which replicates the rays of the sun. The person suffering from SAD sits in front of this light with their eyes open. This light is not found in normal incandescent household lights and must be purchased exclusively for this type of therapy.  The light can be moved from room to room or even taken to the office.  A great bonus for light therapy is that it can be bought over the counter and does not have side effects.  It may sound simplistic, but getting a feel of the “sun” truly does brighten moods.

Whatever type of therapy you decide to try in your battle against Seasonal Affective Disorder, it is important to keep in mind that it is treatable. Light therapy is one of the most straightforward and natural solutions for people who suffer from this disorder.

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Tips for Productivity

January 25, 2012 By Leave a Comment

Tips for Productivity

I have many weaknesses, but for the sake of time, I will cut to the chase and tell you one of them is not productivity.  I am a fairly motivated person who likes goals and deadlines and just getting stuff done.  I am a procrastinator by nature, but after years of practice, I have learned to value efficiency and productivity.  I am a mother of 3 small ones and I work from home.  I cook 6 nights a week and I still put 3 meals on the table…and I’m not crazy or pulling out my hair by the end of the day.  It’s not that I’m amazing or particularly gifted, but I have learned a lot since working and writing from home 4 years ago.

Step 1: Getting rid of distractions

I can’t exactly tell my kids to quit crying {though I have instituted taking turns on who gets to cry}, but I can set up some good boundaries for actually getting work done at home.  I believe in a good home office, white noise, and general organization.  But what do you do when you have writer’s {or worker’s} block?  Even if you do everything known to man to get to work, that doesn’t mean the muse fairy will hit you over the head with a brilliant idea or plan that will set you on a pedestal for the rest of your life.  While it’s crucial to clear your mind, ears, and desk of distractions, bottom line is you still have to work.

Step 2: Getting rid of writer’s (worker’s) block

So, here are few tips for breaking the barrier when you’re staring at a blank screen:

  • Sit and think for 10 minutes.  Seriously, before you give yourself (another) break, try to come up with a starting point.  It’s not that I don’t value breaks- in fact I have a lot due to the nature of my work day and kids.  However, I think it’s easy to procrastinate by allowing yourself too many.
  • Make a list of things that need to get done and start doing them- it may be that you have a break-through as you make the list or start checking things off.  Sometimes, the feeling of accomplishment is enough to get your mind going.
  • If you’re writing, do a google search and see what others have written.  Sometimes this is good fodder for a new idea or a response to someone else’s.  I find that I write best {i.e. not plagiarize} if I read an article and then close it, whether I agree with it or not.
  • Since I do work from home and also have small children still at home, I don’t work 9-5.  So, I have a couple hours a couple times a day.  I push it hard while I have the peace and quiet to do it, then when I’m on with the kids, I keep a pad and paper by me so I can jot down any ideas that come to mind.  That way, I’m not working while the kids are around and I also don’t lose an idea.
  • Take breaks.  See, I do value breaks.  I just think they need to be earned.
  • Frequently, I work on an idea in the back of my head…maybe it’s a real life experience, maybe it’s not, but either way, I find that my best ideas come when I am not technically working.  I usually mull them over in the back of my mind as I wash dishes {we live in the UK- no dishwasher, so there’s lots of that} or pick up toys or even play with the kids.  Then, I either work on it the next chance I get, or I at least write it down so I don’t forget.

Step 3: Go Ergonomic

 I’m in my 30′s, I have 3 kids, and I have worked during all 3 pregnancies, up to the day before I delivered.  As a result, I believe in supporting all the work your mind is doing with ergonomic principles for your body, too.  I’m not talking about yoga or weird meditation stuff- really just taking care of your muscles, joints, and tendons so you are comfortable and efficient and certainly not pain-ridden.  Having the right tools can make all the difference in your productivity, especially when they minimize movement and over-reaching.
  • Try some back support.  Ergo chairs aren’t for everyone’s budget, so a good go-to is portable lumbar support.  This is particularly helpful for those of us who don’t always work in the same spot.
  • Upgrade to an ergonomic work station.  Dock your laptop, elevate it to eye level, and plug in an ergonomic keyboard and mouse.  Your back, eyes, hands, and wrists will thank you.  We put so much strain on our bodies when we work from a too-low screen or cock our wrists to type.
If you’re struggling to be productive, rework your work space for minimal distractions, discipline yourself to actually work, and upgrade to efficient ergonomic products.
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Tips for Jet Lag {with kids!}

January 23, 2012 By Leave a Comment

Our Background: Moving Overseas

My family of 4 moved from Iowa back to Texas in 2008 for the summer, and then to Scotland.  We’ve been overseas for 3 1/2 years now with crazy amounts of jet lag numerous times a year.  Jet lag is hard enough on adults who can mentally power through it.  It can be devastating for a family- especially if you really need to function pretty quickly.  For some, they’re on vacation and want to make the most of their days.  For others, like, us it was a matter of finding grocery stores and linens and basics for our new home….all with a 2 year old and a 4 month old who still woke up at night on a normal schedule!

Tips for Jet Lag Reduction

In my opinion, protecting sleep is essential.  Here are some of the ways we ensured our kids (and therefore we) got good sleep:

  • Count on 1 day for every hour of change.  We had a 6 hour change- therefore, it took about 6 days for everyone to be completely back on track and feeling well.
  • Be reasonable in your expectations- you can’t expect to regain 6 hours in 1 night, no matter how tired you are.  (see #1)
  • Eat meals on the NEW time schedule.  This will help your (ahem) bowels, as well as your ability to sleep at the new times.
  • Shorten naps- don’t allow yourself or your children to nap for long periods during the day (unless they are infants).  This will only prolong the nighttime troubles.
  • Decide on a course of action for middle of the night wakings- will you snack a bit, get a drink of water, watch a movie, etc.?  You’ll make better choices ahead of time than in the moment.
  • Get black out blinds- almost everyone sleeps better in a dark room.
  • Use white noise.  Chances are you’ll be sleeping at odd times, possibly when the world around you is up and about (and therefore making noise).  Thus, mask it with white noise and they even have jet lag sound machines.
  • Be patient- you’ll get on track, I promise.

Check out these tips for reducing the effects of jet lag with simple things such as reasonable expectations and a few products, like a jet lag sound machine.

 

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You’re Distracted, Not Dumb

January 18, 2012 By Leave a Comment

Distraction & Lost IQ

Do you feel distracted at work?  Do you see your colleagues as distracted?  Chances are, you answered yes to both.  I’m sure distraction has been a problem since the beginning of time, but I have a hard time believing it has ever exceeded the distractions of today.  We have technology like never before, and we are tied to it whether at home, in the car, or at work.  Don’t get me wrong, all our gadgets are awesomely freeing- we can go anywhere and do almost anything with our little cell phones.  However, that freedom comes with a price tag- it’s hard to cut our ties. Thus, while we’re doing homework with our kids, while we’re cooking dinner, and yes, while we’re at work, we’re constantly glancing down at our phones.  Check out this 2005 study:

  • 1 in 5 workers will interrupt a business or social engagement to respond to a message.
  • 9 out of 10 people thought colleagues who answered messages during face-to-face meetings were rude.  Interestingly, 3 out of 10 believed it was not only acceptable, but a sign of diligence and efficiency.
  • Ultimately, this level of distraction is equivalent to a 10 point IQ loss.

These distractions have never been more costly.  The brain suffers from distraction.  Trying to balance work, co-worker conversations, internet interests (personal and otherwise), and all kinds of messages can’t be anything other than distracting.

More on IQ loss

In 80 clinical studies, Dr. Glenn Wilson of King’s College London University found that distracted workers lost 10 IQ points, the equivalent of a lost night of sleep and more than two times worse than smoking marijuana (a 4-point loss).   While I cannot speak to drugs, after nursing 3 babies through the night, I can attest to how difficult it is to function during the day without a full night of sleep.

Sound Masking for Better IQ & Fewer Losses

Workers find themselves distracted more than 2 hours every day, and the most commonly reported distraction is not the internet or messages- it’s co-worker conversation.  If you find yourself distracted, a simple way to combat this kind of distraction is to use white noise, as found in a sound machine.  This low-level background noise serves as a buffer for you when so much is going on around you.

If you struggle with office noise and distraction, trying a sound machine just might increase your productivity.

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Tips for Working from Home

January 16, 2012 By Leave a Comment

I’ve been working from home for 3 years now.  I used to teach high school Spanish, so switching from a classroom to my living room was quite a change.  It was definitely more peaceful and filled with a lot less drama and certainly fewer bad accents, but working from home has it challenges too.  Part of the reason I do it is because I am a stay at home mom- working in the same place you “stay at home” is tricky.  It’s hard to find good boundaries and honor them even when they’re in place.  I thought I’d share a few tips I’ve learned the past few years.

  • Set “office hours.”  It’s not fair to your family or yourself to work 24/7.  Just like an office job, you need to set specific hours in which you work, and I do mean work.  Treat your at-home job as a real job and be professional about it.  You can’t take breaks to hang with friends, wash dishes, or even do laundry.   On the flip side, once those hours are over, stop working and go “home.”
  • Act professionally.  Just because you have a laptop and a couch doesn’t mean you should work in your pj’s.  You don’t have to wear suits, but dressing professionally can help you stay in the work mindset and not get easily distracted.
  • Set goals.  Again it’s part of being professional- don’t work aimlessly or without goals.  Dependent upon your job, set weekly or monthly goals that are challenging but achievable.  This will help you stay focused and not run adrift.
  • Block distractions.  They come in a lot of forms, both internally and externally.  If noise of a problem or just catches your attention, try a sound machine or this free white noise generator.  Another form of distraction comes online, as well.  There are quite a few productivity add-ons you can try to get more done.
The key to working from home successfully is treating your job professionally and blocking distractions.
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Productivity Add-Ons

January 11, 2012 By Leave a Comment

These days, we’re all looking for ways to boost our productivity.  There just isn’t enough time to get it all done- for anyone.  You are not alone in your frustration as you search for ways to avoid the seemingly inevitable time sucks that common distractions make.  Did you know that the average worker loses more than 2 hours a day to distractions??  Those distractions can be internal or external, meaning they come from yourself and others.  External distractions can range from clicking high heels and fingernails to co-worker chatter to whatever else your office offers.  Few, if any, are immune to distraction at work.  That’s why so many people are looking for ways to cut down on distraction.  Forgive me if you already have these, but here are some great finds for those of us legitimately looking to be more productive. {note that these are all for Firefox.}

  • Customize Google

    LeechBlock: a Firefox add-on that allows you to block sites so you can avoid their distraction.

  • Customize Google: CustomizeGoogle is a Firefox extension that enhance Google search results by adding extra information (like links to Yahoo, Ask.com, MSN etc) and removing unwanted information (like ads and spam). All features are optional and easily configured.
  • FlashGot: Download all the links, movies and audio clips of a page at the maximum speed with a single click, using the most popular, lightweight and reliable external download managers.
  • StatusBar: View and manage downloads from a tidy statusbar – without the download window getting in the way of your web browsing.
  • Flashblock: Flashblock is an extension for the Mozilla, Firefox, and Netscape browsers that takes a pessimistic approach to dealing with Macromedia Flash content on a webpage and blocks ALL Flash content from loading. It then leaves placeholders on the webpage that allow you to click to download and then view the Flash content.
  • URL fixer: URL Fixer is an extension for Mozilla Firefox that corrects typos in URLs that you enter in the address bar. For example, if you type google.con, it will correct it to google.com (asking first, if you enable confirmation).
  • Tab Mix Plus: Tab Mix Plus enhances Firefox’s tab browsing capabilities. It includes such features as duplicating tabs, controlling tab focus, tab clicking options, undo closed tabs and windows, plus much more. It also includes a full-featured session manager.
  • ScrapBook: Helps you to save Web pages and organize the collection.

And, a final productivity booster for any browser:

Check out these free productivity add-ons and this free white noise generator to get a little boost at work.
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Treating SAD Naturally

January 9, 2012 By Leave a Comment

Dreading January & February?

I had never heard of Seasonal Affective Disorder before I moved from Texas to Iowa.  That makes sense since Texas is a fairly warm state down south.  Iowa, on the other hand, was a 13-hour drive north and had much more severe winters with shorter days than I had ever known.  Fast forward 2 years, and imagine my surprise when I moved to northeast Scotland- we were definitely not in Texas anymore!  All of a sudden, Texas seemed like Cancun in comparison.  Aberdeen, Scotland is as far north as Moscow- during the winter we get 7 hours of sunlight- if the sun is out!  That means I can walk my daughter to and from school in the DARK!

Not surprisingly, millions of Americans suffer from a seasonal form of depression called Seasonal Affective Disorder (also known quite appropriately as SAD).  While not at all exclusive to ex-pats overseas, those in higher altitudes can suffer more severely since they have even less sunlight.  However, the general rule is that SAD typically affects people as a result of less sunlight, regardless of geography.  Not getting enough sun alters the mood and can have serious consequences: depression, anxiety, lethargy, and loss of interest in life.  Usually SAD subsides as the days get longer again in the spring.  However mild or serious the case of SAD is though, it’s important not to struggle alone or feel that there’s nothing you can do.

Warm Up & Brighten Up!

If you’re like me, knowing there are others who also suffer is encouraging- I guess misery loves company.  Plus, I love knowing there are some more natural way to counteract SAD that don’t involve a prescription or side effects. Here are some home/work remedies you can try out.

  • Warm up! Winter is cold.  Plain and simple.  If you don’t have access to a thermostat or find that you are still cold, there are some great ergonomic products made just for you!  You won’t need them all, but just using a heated keyboard, heated mouse, or heated foot pad will keep your fingers and feet (the outer extremities of your body) toasty warm and much more likely to keep working well.  Plus, you won’t dread coming to work or feel the need to dress in 17 layers.
  • Brighten up! Whether you don’t like the dark, or, like millions of others, you actually suffer from SAD (Seasonal Affective Disorder), adding light through the use of light therapy is sure to brighten your work space and your mood!  An improved mood usually aides in productivity.  Plus, it’s portable, so you can take it home with you for the long evenings and late-to-arrive mornings, too.  Many people enjoy them in their kitchens.

Don’t dread these early months- make the most of them by staying warm and feeling less depressed even if you suffer from SAD.

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Treating Tinnitus with Sound Therapy

January 4, 2012 By Leave a Comment

Ringing in Your Ears

If Christmas is over, but you’re still hearing bells, you’re not crazy.  Ringing in your ears is a common problem that has nothing to do with people still celebrating the holidays.  The ringing is called tinnitus, a fairly uncomfortable, sometimes painfully distracting nuisance that millions of Americans suffer.  While tinnitus can range from soft to buzzing to a persistent, sharp pain, no one enjoys the extra soundtrack they are experiencing in one or both ears.  Tinnitus is very distracting because it keeps you from productive work, restful sleep, and peaceful relaxation.  Keep reading to see how you can treat tinnitus with sound therapy.

Sound Therapy for Tinnitus

You don’t have to to just grin and bear the effects of tinnitus.  If you find yourself frustrated by the ringing and would prefer not to lose sleep or productivity over it, then there is a solution: sound therapy.  Sound therapy is an easy to use, affordable solution for tinnitus that provides relief for any user.  The use of white noise covers the sound spectrum so that you can work or even sleep without the discomfort of tinnitus.  It’s as if the tinnitus has been muted because your brain literally can not process that sound in the midst of the white noise surrounding it.

A common question that frequently arises is how does trading one sound for another solve anything?  Good question.  It may seem counter-intuitive, but white noise covers the sound spectrum in a  peaceful way.  It is not sharp, painful, or even irritating.  It need not be excessively loud to be effective either.  Rather, the very nature of the sound itself provides relief. And if the idea of white noise doesn’t appeal to you, there are plenty of nature sound options available that are even more peaceful, such as a gentle stream, ocean waves, or even a waterfall.

The bottom line is that if tinnitus is affecting your life at all, sound therapy is the most readily available and usable resource you have.  Plus, it’s affordable and many models are portable, making them readily available to travel with you.

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How & Why To Make New Year’s Resolutions

January 2, 2012 By Leave a Comment

It’s past the first of the year, so why are we talking about New Year’s Resolutions?  We’re talking about them because you didn’t make them.  Whether you put them off, or weren’t in the mood, or felt they weren’t worth the time, it’s no surprise that a lot of people just skip the entire making New Year’s Resolutions process.  While I understand the sentiment, having made far too many failed resolutions myself, I still believe in the process.  I believe in making resolutions because they force you to sit down and reflect on the previous year in light of the coming year.  However, I do advocate making reasonable resolutions since lofty goals are frequently unattainable and therefore quite demotivating.  Starting the year off negatively doesn’t exactly spell success.

So, if you’re going to make some resolutions, what should you resolve to do?  Rather than setting crazy-high goals, like tripling your profits or traveling the world on a tight budget, try to think of reasonable, achievable goals.  Some good examples that are fairly common are working out more, spending more time with family, quitting smoking, etc.  They’re all great goals and worth the time and effort.  Here are some guidelines for making achievable resolutions.

1.  Be honest about last year

Before you try to hammer out some resolutions, it may help to sit back and reflect on the past year and what you liked and didn’t like about it.

  • Maybe work was too stressful, or maybe it was just right.
  • Possibly you didn’t sleep as well as you would have liked due to tossing and turning caused by stress or even street noise (you definitely need a sound machine for that one ;) ).
  • You probably didn’t feel like you got enough time with family and friends.
  • It’s possible you didn’t eat as well as you should have or didn’t follow a healthy exercise routine.
  • Conversely, it’s possible you were too rigid in your routine which the led to lack of a social life.

Whatever the situation is, it’s good to reflect on the year as a whole and to be honest with yourself about it.

2.  Focus on a Few Goals at a Time

Next, write down 2 or 3 areas you’d like to see change in.  Don’t try to tackle every problem area at once.  More than likely, that will only frustrate you more, thus derailing the purpose of the list.

3.  Follow Through

Since you’ve taken the time to write down a few goals, be specific about how you’re going to follow through.  It might be helpful to leave some space between each resolution so you can fill in specific ways that goal will be accomplished.

In sum, honestly reflect on the last year, zoom in on a couple goals as resolutions,such as better sleep, and finally, be specific so you can follow through.  If you follow these easy steps, chances are you’ll be less overwhelmed next year when it’s time to make new resolutions!

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