I would like to offer you an opportunity to submit a guest post for The Warm Milk Journal. Our readership continues to grow and is now getting over 11,000 visitors from around the world a month. We have hundreds of followers on our Facebook page and at this writing, 16,461 people following us on Twitter.
I will share and market your post as much as I would my own. If your post is published here, I expect you to do the same.
A few guidelines:
1. Familiarize yourself with our site first. Our content is a bit eclectic. We welcome anything that supports living a well balanced life by day and sleeping restfully at night. Most posts are pretty short in length.
2. Sample topics may include anything to do with: insomnia, anxiety, health and wellness, journal writing, what makes us happy, how to relax and overcome stress, spirituality, meditation, poetry, travel, bedroom design and decor, etc.
3. People I would like to hear from: any person who is challenged and has solutions for above topics, people from the health and wellness industry, medical providers such as: doctors, nurses, counselors, yoga instructors, massage therapists, chiropractors, etc., hospitality industry (hotel managers or B&B owners), travel industry, mattress companies, sleep aid products, feng shui experts, etc.
4. Note, it is fine that you have a product or service but please offer content of value to our readership. I will not publish anything that is strictly a marketing piece.
5. Your submission needs to be an original post (not published on your own site or anywhere else).
6. Interested? Please email me: Debratech@msn.com. Attach your article via an editable Word document. You may include a brief bio, link to your site, and a photo you would like me to use.
This blogging journey has been a tremendously rewarding one. There is nothing like feeling passionate about something and sharing it with others. I feel very blessed to be sharing this experience with you. I am excited to see what comes of this. We are never alone and we can always learn from each other. I think it will be wonderful for you to be able to share here at The Warm Milk Journal and for our readership to enjoy new content from different voices.
We need to take care of ourselves to get a good night of sleep each night.
Here are fifteen excellent habits to do regularly:
1. Eat cleanly
2. Exercise during the day
3. Spend time with people you care about
4. Work on projects that feed your passion (not just work for a paycheck).
5. Take mental breaks
7. Write in your journal
8. Drink water
9. Spend time outdoors
10. Enjoy the arts: music, art, dance, literature and poetry, live theater…
12. make love
13. try new things
14. invest in a quality mattress, pillows, and linens. You deserve and need them!
15. keep your home beautiful and clutter free (especially your bedroom)
We can sleep like a baby if we:
1. let the events of the day go before bedtime,
2. don’t eat an overly heavy meal late at night,
3. keep our bedroom a peaceful sanctuary (clutter-free, pleasing to the senses, comfortable bed and temperature),
4. dress in comfy sleepwear (or perhaps nothing at all) and wear socks on our feet,
5. we remind ourselves of the good we did and that we are safe and loved. Things are just as they should be.
To sleep well in 2012 and beyond, do these 15 things:
1. Be active during your day.
2. Take frequent time outs/mental health breaks during a busy work day.
3. Spend time doing things that are important to you.
4. Say no to anything that does not serve you well.
5. Say yes when your heart wants you to.
6. Invest in high quality mattress, pillows, and linens: your back and a good night sleep are worth every penny!!
7. Keep your bedroom uncluttered and aesthetically pleasing.
8. Keep electronics and work out of your bedroom.
9. Stretch well through out your day and especially before bed.
10. Write in your journal any worries that you have, any questions that you have, or anything that gives you comfort.
11. Read something that spiritually inspires you right before bedtime. Poetry is excellent.
12. If you have a partner who snores, gently explore options on dealing with the issue. Wax earplugs work pretty well and they do not hurt the ears.
13. Limit caffeine, heavy foods, and liquids a few hours before bedtime
14. Wear socks
15. Turn off the light and think about all the things you are thankful for.
If you are not sleeping your best you may be letting too much light into your bedroom at night. We need complete darkness in order for our bodies to properly manufacture and release the sleep hormone melatonin. Being exposed to light will give our bodies the wrong message. Our bodies may think it is daylight and actually release cortisol and wake us up instead.
Here are eight ways to get your bedroom dark:
1. No night lights. If you must have one, make it a red one.
2. If you have a television in your bedroom, keep it put away in a cabinet or armoire when not in use.
3. turn off cell phones
4. Turn off laptops. Better yet, keep all of these electronics out of the bedroom all together when not in use.
5. If you use an alarm clock, use a non digital one.
6. Invest in quality shades or blinds
7. If you live with other people, keep your door closed
8. An hour before bedtime, make your living quarters progressively dimmer. Start turning off lights and take a bath, stretch, and read in lower lighting to give your body a hint that it is getting near sleepy time.
Here are twelve ways to perfectly and properly pamper yourself this Fall evening: (pay attention very closely now!)
1. Put on some nice jazz music,
2. Pour a glass of red wine, and
6. Rejoin your family to watch a movie together (a few movies that we have watched recently that I can highly recommend are: A Dog year, Limitless,
The Town, Shadows In The Sun, and Something Borrowed)
7. While you are watching the movie you can be exchanging back rubs with your spouse or partner or cuddling up close with children and pets.
8. Come to bed to freshly laundered linens (which you did earlier today in preparation for this wonderful night)
9. Make love or
10. Read something inspirational and relaxing. A few titles I am thoroughly enjoying and you will find on my bed stand are: The Alchemist by Paulo Coelho, The Power of Decision by Raymond Charles Barker, Heart Centered Marriage by Sue Patton Thoele, and Secret The Power by Rhonda Byrne
11. Finally, write a few things in your journal that you feel blessed about and thankful for.
12, Always remember that you are safe, you are loved, and that you are enough!
Research says that good smells promote good sleep. We want to do what we can to keep our bedroom and linens fresh and clean. I like to end my day with a hot bath and then lather my body as I am drying off with a high quality body lotion that has a nice relaxing scent.
I have tried many lotions and here are two I really like:
1. Bath and body Works AROMATHERAPY SLEEP Body Lotion Warm Milk & Honey
This wonderful lotion has cinnamon and clove essential oils in it and it is a wonderfully warm and cozy fragrance. There is also a pillow spray with the same fragrance. If you drift off to sleep surrounded by this smell you will sleep deeply, guaranteed!
Please note that I visited Bath and Body Works website and could not find the Warm Milk & Honey formula. There were other Aromatherapy formulas available and I am sure worth a try. It could be Warm Milk & Honey has been discontinued. I did, however, find this product on Amazon.com
2. Another lotion I highly recommend for right before bed is Kiss My Face lavender shea. The soft lavender scent is so relaxing. This high quality “ultra Moisturizer” will leave your skin silky smooth too. Simply wonderful
For a goodnight sleep, avoid these six things before bedtime:
1. violent television or movies
2. Overly exciting mystery or murder novels
3. Information overload- it’s okay to be on the computer doing something relaxing such as playing a computer game of solitaire, watching and listening to a meditation video on Youtube, or reading something inspirational or relaxing (like The Warm Milk Journal)- but if you are aimlessly surfing the web or doing research on something, doing it too close to bedtime could keep your mind on overdrive and affect the quality of your sleep.
4. A belly full of heavy food: don’t eat late at night. If you must eat a snack, keep it something simple like a banana,a piece of toast, a cup of warm milk…
5. Arguments. Going to bed angry with your spouse or children is not a peaceful way to go to sleep. Do your best to avoid confrontations close to bedtime or make up and keep the peace before you turn off the lights.
6. Bad smells: clean your bed linens frequently, keep dirty laundry put away, and spray your room with an aromatherapy spray.
According to a new study in Diabetes Care, researchers found that people with diabetes who also had insomnia had a 23% higher fasting blood glucose level, a 48% higher fasting insulin level, and an 82% higher insulin resistance than people with diabetes who had no sleep issues.
Source:HealthSmart Advice from The Doctors, USA Weekend July 8-10, 2011
Here at The Warm Milk Journal, we support improving sleep habits by:
1. Exercising and stretching
2. Eating well
3. Writing in our journals
4. Cultivating an attitude of gratitude
5. Finding the pleasure and humor in little things
6. Choosing love over ego based choices such as having to be right or getting our way all the time.
7. Spending time outdoors
8. Focusing on things that matter to us
9. Stretching and practicing yoga
10.Meditation and prayer
11.Communicating, educating yourselves and getting help if one of you snores
12. Comfortable sleep environment: soothing colors, high quality mattress,bed linens, and comfy sleepwear with feet covered, dark, quiet,etc.
If you are one of the millions of people that are dealing with diabetes, I hope these suggestions will help you to get a better night sleep.
I believe no matter what our health condition or other issues going on in our lives getting a good night sleep will only improve the quality of our lives.
Keep visiting The Warm Milk Journal where we support each other to live life to the fullest by day and rest peacefully at night.
Have a blessed day,
* I am not a doctor and The Warm Milk Journal does not intend to give out medical advice. If you have any kind of serious health issues please consult your physician. Thank you.