To live a well balanced, rewarding life of our dreams by day and sleep restfully at night.
These five thoughts will let me sleep very well tonight.
Published March 20, 2013 | 
As the day winds down and I ease into the evening, I know that these thoughts will help me sleep well tonight:
1. I Am whole
2. I Am peace.
3. I Am thankful for my health, home, and family
4. I Am love
5. Anything that causes me stress, anger, resentment, jealousy…etc…is a passing, temporary condition. My permanent status is one of love, peace, grace, and wholeness (as stated above).
I am quite confident that I will sleep well tonight. I wish the same for you!
In peace,
Debra
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Five ways to treat others for a good night sleep
Published March 12, 2013 | 
How we treat others during our day will affect how well we sleep at night.
Are we spending the time with the people we love complaining much of the time?
Are we criticizing?
Are we working too many hours and neglecting our spouse and children?
Are we on the road impatiently speeding, passing, beeping our horn, or distractedly (and putting others in danger) by being on our phones texting when we should have our eyes on the road?
photo credit: Meshbesher.com
This list, unfortunately can go on…
This morning, I am setting an intention to:
1. Treat others with patience
2. treat others with dignity
3. Treat others with my full attention when I am with them
4. Treat others with an open mind
5. Treat others with a compassionate heart.
I will keep it simple. If I do these five things today I am certain I will sleep well tonight.
Oh, and I will remember to apply these five intentions to myself as well.
Have a blessed day and restful night!
In peace,
Debra
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I am content with how the day went, and I am ready to let it go…
Published February 21, 2013 | 
As day turns to night,
I am quite confident that I will sleep well…
for I am content with how the day went,
I am ready to let it go…
and I Am centered NOW.
I invite all of you to join me!
In Peace,
Debra
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Have insomnia? How are you spending your day?
Published January 24, 2013 | 
Not sleeping well? What are you doing during your day?
Are you exercising?
Are you eating well?
Are you doing meaningful work?
Are you spending time with people you love?
Are you carving out a little “me time”?
I firmly believe that if we are living a well lived day, we increase our chances of sleeping restfully at night.
To be continued…
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Posted in insomnia, The Warm Milk Journal, Tips to help insomnia | 
insomnia, sleeping well | 
Leave a commentTired of tossing and turning? Do these ten things tonight and get the sleep you need.
Published October 5, 2012 | 
Tired of tossing and turning? Sleep well tonight by:
1. Making sure you get some exercise during the day.
2. Limit consumption of water, alcohol, and caffeine in the evening.
3. Eat an earlier dinner.
4. Spend some time before bed reading something soothing
5. In the evening, write or do something you find particularly relaxing
6. When you leave work at the end of the day, really leave. Don’t bring it home with you. Accept that you only have been given so many hours in a 24 hour day and you do deserve a balanced life for yourself.
7. Don’t worry about things that have already occurred (it’s already a done deal, you can’t change it) or have not happened (and chances are they never will).
8. Take a bath.
9. Before turning out the lights think of one thing you are currently most thankful for.
10. Hug your spouse or yourself and know you are loved.
Sweet Dreams!
Debra
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Ten things that make me feel safe
Published August 11, 2012 | 
In order to sleep well at night and keep anxiety to a minimum, it is important to feel safe and secure. What do you need to feel safe?
As I write this evening, what comes to mind is this…
I feel safe when:
1. I have a roof over my head,
2. I have a car that works,
3. I have money in the bank,
4. I am warm and cozy in my bed,
5. My family is nearby,
6. I am in my husband’s arms,
7. My belly is full,
8. My mind is at peace,
9. I know I can take care of myself,
10. The crickets outside are joyfully singing…
All is well with the world and I Am safe!
Good night!
Debra
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Posted in anxiety, safety, security, Self-empowerment | feeling safe, security, sleeping well | Leave a commentThree things to do to sleep well (including drinking that glass of warm milk)
Published May 30, 2012 | 
Want a good night sleep tonight (and every night)? Do these three things:
1. Experiment with going to bed earlier. Many sleep experts recommend a 10:00 pm retiring time and a 6:00 am rising time. Experiment with this. Even if you think of yourself as a night owl, try gradually going to bed earlier and waking earlier (even on weekends and holidays).
2. Drink a glass of warm milk before bed. Soothing spices such as nutmeg, cardamom, or saffron are a nice added touch. I really enjoy almond or soy milk with a small spoonful of flaxseed oil.
3.Plan relaxing activities such as reading and time with family. Overstimulating activities such as television and work should be avoided after 9:00 pm.
Sweet Dreams!
Resource: Chopra, Deepak, Boundless Energy, 1995,Three Rivers Press
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Eleven things to do to stay centered (to stay anxiety free and sleep well)
Published April 25, 2012 | 
When I am not centered I don’t sleep well, I am moody, worry a lot, feel more sensitive and critical (to self and others), and tend to blow things up out of proportion. This is not a healthy state and I do not like it when I permit myself to get to this unhappy place.
Here are eleven ways that help to keep me centered (living a well balanced life by day and sleeping restfully at night):
1. I walk every day
2. I take times of solitude in the morning and night (and during the day when I can fit it in)
3. Write in my journal
4. Stretch and practice yoga
5. Breathe deep in my belly
6. Smile first, then think, talk, or act
7. Keep my faith
8. Talk things out with someone close to me when I need to
9. Read spiritually inspiring books or poetry
10.Meditate
11.Spend time outdoors
In Peace,
Debra
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Posted in anxiety, Depression, Getting a good night sleep, Good Health, Happiness, insomnia, Physical Exercises, Positive living, Self-empowerment, Spirituality, stress, The Warm Milk Journal, Ways to relax, worry | becomeing anxiety free, sleeping well, stress and anxiety, ways to stay centered | Leave a commentBeing a life long learner will keep us young and help us to sleep well at night; a journal writing exercise
Published April 3, 2012 | 
We are never too old to learn new things. I firmly believe that learning keeps us young and vibrant. I love to challenge myself. When I am excited about something (new that I’m learning) I am absolutely alive. The neurons in my brain are making connections and I am in the now, in the flow!
I pose three questions for your journaling tonight:
1. What are things you remember learning about in your past that you were very excited about?
2. What are you currently learning about that you are excited about?
3. What would you like to learn more about? (just the anticipation will get you excited).
Let’s see… shall we begin?
What do I remember learning about that I was really excited about?
1. Figuring out 8th grade algebra. When the light bulb turned on, it was amazing!
2. Learning about dolphins in the 6th grade.
3. Learning about the culture of generational poverty when I went back to school to become a teacher. Very powerful and eye opening!
What am I currently learning about that I am very excited about?
1. George Washington
2. Thomas Jefferson
3. The states of North Carolina and Virginia
What would I like to learn more about?
1. I would like to become more fluent in French
2. Gardening in North Florida
3. History of The United States
Your turn!
In peace,
Debra
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Twelve things to do to be healthy and get a good night of sleep
Published October 20, 2011 | 
I am convinced that if we take care of our bodies and we take care of our minds, we will have little trouble sleeping at night.
The major premise and mission of The Warm Milk Journal is that if we live the life of our dreams by day we will sleep restfully and quite peacefully at night!
Since starting this site 20 months ago, I have put much thought and done much research on the subject of getting a good night sleep.
Granted, there are conditions and circumstances which you should see a doctor or therapist and by all means I encourage you to do so.
However, I think 99.9% of our insomnia issues would be resolved if we took the best of care of our bodies and our minds.
A few things to consider (not in any particular order):
1. If you are worried about something, write it down in your journal and then let it go.
2. Exercise every day: even just a stroll around the block or gentle stretches in your living room or at your desk at work will do you tremendous good!
3. Get outside once a day.
4. Drink lot’s of water.
5. Give yourself permission to unplug and just enjoy the things that give you pleasure
6. Be gentle and kind with your words and intentions
7. Nurture those relationships that are most important to you
8. Make love be your guiding compass
9. Decide that peace is more important than being right
10. Pamper yourself
11. Focus on the beautiful things life has to offer (cancel the newspaper and stop watching the evening news if that would help)
12. Spend time with nurturing, positive, and happy people.
In peace,
Debra
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