More Important than Diet and Exercise

Based on scientific evidence and research, sleep is a crucial component of a healthy lifestyle and arguably more important than diet and exercise.

Here’s why:

1. Sleep affects all other aspects of health: Lack of sleep significantly impacts our mental, physical, and emotional well-being. It impairs cognitive function, weakens the immune system, increases stress levels, affects mood, and disrupts hormonal balance. Getting enough sleep is essential for maintaining overall health and well-being.

2. Sleep affects weight: When we don't get enough sleep, we produce more ghrelin, a hormone that stimulates appetite, and less leptin, a hormone that suppresses appetite. This can lead to overeating and weight gain. Adequate sleep every night can help regulate these hormones, helping us maintain a healthy weight.

3. Sleep aids muscle recovery: During sleep, our body repairs and regenerates muscle tissue, allowing us to recover from exercise and build strength. Without adequate sleep, our muscles may not have the time to recover fully, leading to injury or difficulty building muscle.

4. A lack of sleep affects exercise performance: Lack of sleep can lead to decreased energy levels and motivation, making it harder to perform at peak levels during exercise. Sleep also affects our ability to focus and make quick decisions—two critical skills when executing proper form during exercise.

5. Sleep contributes to longevity: Consistently getting the recommended 7-9 hours of sleep each night has been linked to numerous health benefits, including a reduced risk of developing chronic diseases such as diabetes, heart disease, and stroke.

Unfortunately, when it comes to sleep, many people are not getting enough of it every night—this vital biological function is not given the priority it deserves.

Learning to SLEEP BETTER—so you can FEEL BETTER and ENJOY LIFE more—probably isn’t the first thing on your to-do list. And, of course, you’re overwhelmed, stressed out, exhausted, and fed up. Who has time for sleep anyway?

I get it. You’re like most people with busy lives and competing priorities. The fact remains, however, that your sleep may be broken. That comes with life’s ups and downs.

The good news, luckily, is that you can learn how to use your body, breath, and mind to repair your broken sleep.

In fact, on March 16—the day before World Sleep Day 2023—I’m offering an introductory workshop called “Repair Your Broken Sleep,” which includes an overview of Five Steps for Better Sleep so you can begin to:

• Fall asleep more easily.

• Wake less frequently during the night.

• Feel less tired and anxious.

• Foster a healthier relationship with sleep.

• Feel happier and healthier.

• Enjoy life more.

For more information, click on the button below.

In keeping with the theme of World Sleep Day 2023—Sleep is Essential for Health—now is the time to prioritize your sleep and ensure you get enough of it every night.

There’s no denying the importance of diet and exercise in maintaining a healthy lifestyle. And good sleep habits are equally—if not more—essential for overall health and well-being.

I’ll leave you with a quote:

“Sleep is the golden chain that ties health and our bodies together.”

— Thomas Dekker

And if you liked this post from Studio 71 Yoga, please share it. I’d be very grateful.

With joy and gratitude,

Jeannine

Letting Go—A great idea, but I’m hooked.

“You are the sky. Everything else is just the weather.”

— Pema Chödrön

The sky in this quote by Pema Chödrön (principal teacher at Gampo Abbey, a Tibetan-Buddhist monastery in Nova Scotia) is a metaphor for the clear and vast nature of our soul, our true nature. The weather represents the clouds that sometimes hide our view of our soul, yet our true nature is always there, expansive, eternal, and unchanging.

A central theme of Pema Chödrön’s teaching is the principle of shenpa, a Tibetan word often translated as “attachment” or “hooked”. Shenpa has been described as that “sticky feeling” where we feel a tightening or a sense of closing down, withdrawing, and not wanting to be where we are, hence the “hooked” quality.

That tight feeling is the moment of being hooked into a cycle of negative thoughts and actions leading to self-denigration, blame, anger, jealousy and other negative emotions.

Shenpa is usually involuntary, and it gets right to the root of why we suffer.

Below are some examples that might sound familiar.

Hot-shot kid in a too-fast car cut you off this morning; it’s noon, and you’re still seething.

The clerk at the grocery store wouldn’t let you in his express line because the guy behind you ratted on your 14th item.

Your spouse had an affair ten years ago, and even though you’ve been divorced for seven, your stomach still knots up when you think about it.

You moved to a new city for a great career opportunity but long so much for your old home and friends that you can’t find anything to like about the new place.

Your son stays home to care for the kids while your daughter-in-law works at her law practice, which doesn’t seem right.

In our yoga practice, we’re often encouraged to let go of what no longer serves us.

You know you should let it all go, and you try, but there it is—you’re “hooked” into that cycle of negative thoughts and emotions. That same old stuff is still getting rent-free space in your head.

How does one let go so that the residue of the past is put away, forgotten, or transformed into memories that can be called upon at will rather than those that show up like telephone solicitors at dinnertime and demand attention?

Letting go has to do with living in the present moment rather than the past. It happens when the past isn’t projected into the future but is left behind where it belongs. It’s about making amends when called for, taking care of what needs attending to, and forgiving rather than re-living.

Below are a few suggestions for you to consider:

• Next time a thought about something that happened in the past floats into your mind, let it pass through without jumping aboard and going along for the ride. It will grow if you focus on it like a weed that gets watered. Try acknowledging the thought, then, with a deep breath, letting it go.

• If the thought that comes along is about something left undone, you may need to take action before you can let go. Would you like to make amends to someone, clear up a misunderstanding, write a letter or make a phone call? It can be helpful to list the actions needed to clear a situation and set some goals. You can begin with a small, manageable step. But whatever you need to do, get started. Taking action often precedes letting go.

• Stay in the now and appreciate the circumstances of your life. Make a gratitude list of what you like about wherever you are, not just your living arrangements but other parts of your life. Get rid of what’s no longer appropriate in your life, and create more space for new parts of yourself to show up.

• Write letters you may or may not send to people you need to release.  (Just so you know, always wait a few days and check with someone you trust if you have doubts about the appropriateness of sending a letter.) Write unsent letters to situations from your past or to people, even those who have passed away. Write what you feel, say what you need, and say goodbye.

• Let go by putting away pictures, memorabilia, clothes, gifts and anything else that keeps you actively connected with someone who’s no longer with you and whose presence you keep alive when it would be more beneficial to move on.

• Make a ceremony of letting go. Burn old letters or journals. Dig a hole in the earth and bury what needs to be buried. Write a letter or vow for the occasion and read it aloud. Light candles or sing songs. And weep, if need be. Include others in your ceremony to act as witnesses and support you.

• Let go of old ideas. People, lifestyles and cultures change. Talk to others, and get their perspectives. Focus on what’s good about change, and explore how moving on benefits you and others. Holding on to how it used to be, keeps you in its grip and prevents you from participating in and enjoying the present.

• Release thoughts and words that categorize people, that measure or evaluate, judge or condemn, or hold others with expectations. Eliminate words like should, ought, can’t, if only, however, and impossible.

Ultimately, letting go is a practice of forgiveness and an act of love that happens over time.

With this, I’ll leave you with another quote:

“Love does not consist in gazing at each other, but in looking outward together in the same direction.”

— Antoine de Saint-Exupéry

Happy Valentine’s Day!

With joy and gratitude,

Jeannine

Adapted from content used under license, © Claire Communications

Last Chance to Put Yourself First

It’s Jeannine here with a gentle nudge.

The Intro to the Restorative Powers of Better Sleep workshop is happening this weekend, on Sunday, January 22nd, and this is your last chance to sign up.

Allow me to introduce you to the Five Steps for Better Sleep so you can:

• Fall asleep more easily

• Wake less frequently during the night

• Feel less tired and anxious

• Foster a healthier relationship with sleep

Come back to the REAL you.

Come back to the BEST you—happy, energized, focused, productive, caring, and calm.

The restorative and transformative powers of better sleep are within your reach, and this live, online introduction to a powerful 5-step integrative yoga solution makes change possible.

If you want to sleep better so you can feel better, click on the button below NOW to register for the workshop.

If you have questions about how an integrative yoga solution for better sleep can benefit you, feel free to book a complimentary chat to see how I can help.

Isn't it time you put yourself first so you can sleep better and feel better?

With joy and gratitude,

Jeannine

The Word Bubbled Up Without Thought

The new year is often a time of deep reflection and introspection. For many of us, it often amplifies processes of self-inquiry, expanding our spiritual awareness, commitment to a yoga practice, and a yogic way of living.

Like a new year’s resolution, an intention typically identifies something we want to attain. But, intention setting focuses less on goals, and more on an aim, a plan, or a journey that leads to whatever it is we want to achieve. It could be a different state of mind, a new way of feeling, a further action, or even another life path.

An intention is usually focused, realistic, positive, and healthy. A typical example could be that you intend to “practice self-care, by eating nourishing and healing foods”.

When asked earlier this week to spontaneously “name my word for 2023” during a Zoom meeting with fellow solopreneurs, the word “intention” bubbled up, and there it was, set before me without thought, without a plan.

Since then, I’ve pondered how I could go about my day, every day, with more intention. One moment I intended to be kinder, and later on, my intended plan was to be ultra-focused. The next moment my intention shifted to awareness of my breathing.

Perhaps YOUR intention for 2023 is to SLEEP BETTER SO YOU CAN FEEL BETTER.

If so, I can help. Continue reading to find out how.

How to Sleep Better (and Then Feel Better All Day Long)—Without Pills, Gadgets or Empty Promises

Stress and anxiety are among the leading causes of insomnia. People have become so discouraged by their sleep disturbances that the mere thought of not being able to sleep fuels the problem further, creating a never-ending vicious cycle.

What if I told you that it’s possible to sleep better without pills, sleep aids, gadgets and empty promises?

My client Lynn was skeptical about whether sleep ‘training’ would work for her. But, after completing Five Steps for Better Sleep—a live online course that I offer a few times a year—she reported being more alert, relaxed and happier. Getting better sleep is what worked. 

Another client had this to say about the Five Steps for Better Sleep program:

“I enjoyed finding reasons behind why falling asleep and staying asleep can be difficult, and ways to combat those reasons! I found the sleep sequence extremely helpful!”

— Rebecca M.

She also shared the following:

“My quality of sleep has increased a lot. I have found I am much more active during the day now; I have more energy throughout the day and go to sleep at an earlier time.”

— Rebecca M.

Wouldn't you like to discover how to do the same?

Lynn and Rebecca, among others, attended my live online workshop, which was their first transformative step toward feeling more rested and restored. And you can do the same! The restorative and transformative powers of better sleep are within your reach.

Allow me to introduce YOU to the Five Steps for Better Sleep so you can:

• Fall asleep more easily

• Wake less frequently during the night

• Feel less tired and anxious

• Foster a healthier relationship with sleep

I want you to learn HOW TO SLEEP BETTER so you can reawaken your happiness and enjoy life more. Find the relief and freedom you’re craving.

The Intro to the Restorative Powers of Better Sleep workshop is this Sunday, January 22.

Please don't take another minute to think about it.

I've made the workshop super-affordable, less than lunch for two out on the town. For only $37, you’ll learn about a few sleep saboteurs and explore some tips to sleep better. Together we’ll practice a straightforward, easy and adaptable SLEEP yoga sequence.

When: Sunday, January 22, 2023 (11 am Pacific/1 pm Central/2 pm Eastern)

Where: Live from the comfort of your surroundings via Zoom 

You've just GOT to start sleeping better so you can be less tired, happier, more energized, focused, productive, caring, and calm.

Now is the time to prioritize better sleep and optimize your health, wellness and wellbeing for a happier, healthier and more energized YOU.

Enroll today!

With joy and gratitude,

Jeannine

P.S. If you know someone who would like to sleep better and feel better, please pass along this information.

It's Okay to Feel Tired ONCE IN A WHILE

I’m so excited. Winter 2023 yoga classes got underway this week! And there’s still time to register if you’d like to join a few other warm-hearted souls and me for live, virtual yoga classes.

I’m also excited to share with you my upcoming offering for sleep seekers.

You likely don’t experience perfect sleep every night. Neither do I. Nobody does.

If you have trouble sleeping, you’ve probably googled sleep tips and hacks for getting to sleep and staying asleep, and I bet you found a mind-boggling amount of information.

Maybe you’ve read a book or two about sleep.

I’ve read about 20 books on the topic and more.

Lisa Sanfilippo—yoga teacher, trainer, and psychotherapist—has written two sleep-related books. The intended audience of her first book includes yoga teachers and therapists, as well as mental health and medical professionals, so it’s highly specialized. 

Her second book, Sleep Recovery: The Five Step Yoga Solution to Restore Your Rest, is written for the general public, so it’s easy to read and follow. 

You can read Lisa’s book, go through her five steps, and you’ll likely get some benefits. But reading a book about sleep is like learning to dance by reading about it in a book. You can do it, but it’s easier and much more enjoyable, and you’ll get faster, better results with a real, live teacher.

I studied and trained with Lisa Sanfilippo, and I use her five-step holistic approach to help people:

• Fall asleep more easily

• Wake less frequently during the night

• Feel less tired, anxious and irritable

• Foster a healthier relationship with sleep

---

How, you might ask?

Here’s some of what we cover in Five Steps for Better Sleep, a mind and body-based program that I offer a few times a year:

• Determine your sleep type and understand sleep myths

• Troubleshoot your lifestyle and daily routines to support better sleep

• Incorporate a straightforward and adaptable evening yoga routine

• Repair your natural ability to rest

• Cultivate gratitude, compassion, and joy

• Recover your ability to sleep better

• Replace chaos/anxiety with peace within your personal and professional life

• Wake up healthier and happier, loving life, feeling great, energized and productive

But let’s back up for a moment.

It’s perfectly normal to feel tired ONCE IN A WHILE.

But when you’re ALWAYS EXHAUSTED, this can make you feel frustrated, depressed, and anxious.

The quality of your life is essential.

You can learn to sleep better without major upheavals or sacrifices.

Mood swings caused by sleep deprivation often lead to anger flare-ups and trouble concentrating and remembering things.

When you’re ALWAYS EXHAUSTED, you have less interest in social activities.

You fall asleep in the early evening then have difficulty falling asleep at bedtime and staying asleep at night, and sex is less enjoyable.

Relationship issues ensue when you’re ALWAYS EXHAUSTED, negatively impacting your quality of life, and that of the people in your life.

A client who completed the Five Steps for Better Sleep program that I offer had this to say:

“Once you have done this course, you can see the results of having a great night sleep, and the positive effect of interacting with others during the day. A sense of calm, in being able to let go of things, that would normally have bothered you. This course actually helped my relationship with my husband.”

— Joyce L.

Scientific studies show that chronically disturbed sleep negatively impacts our social and work life, as well as our health and safety.

My client Lynn, with recurring sleep-onset insomnia and nighttime sleep disturbances, shared the following about the Five Steps for Better Sleep program:

“The sleep sequence has been a life saver. I wake up less often, and when I am awake, I practice breathing and meditation. I also don’t get upset anymore if I can’t sleep. I’m more alert, relaxed and happier!”

— Lynn R.

Fortunately, we can all learn to sleep better without major upheavals or sacrifices.

And guess what?

I’m giving an INTRODUCTORY Five Steps for Better Sleep WORKSHOP—Intro to the Restorative Powers of Better Sleep. 

For only $37, you can begin to learn about common sleep saboteurs and explore a few tips to sleep better. Together we’ll also practice an easy and adaptable “sleep” yoga sequence.

When: Sunday, January 22, 2023 (11 am Pacific/1 pm Central/2 pm Eastern)

Where: Live from the comfort of your surroundings via Zoom

Now is the time to prioritize and optimize your health, wellness and wellbeing for a happier, healthier and more energized YOU.

Click the button below for more information.

Feel free to contact me if you have any questions.

With joy and gratitude,

Jeannine