How to Sleep When You Can’t Fall Asleep

There may come a time in your life when you can’t fall asleep. Insomnia is, unfortunately, a common condition for many people, and most of us will experience it at one time or another. If counting sheep isn’t your cup of tea and doesn’t result in getting the sleep you need, there are plenty of other methods. Keep It Simple If you’ve been lying in bed for a while, but sleep isn’t coming, focusing on it will only make matters worse. Worrying that you’re not falling asleep is counter-productive, and will cause anxiety which most likely will keep you awake even longer. Sleep is something that needs to come naturally and it can’t be forced. Sometimes just not thinking about trying to sleep is all that you need. Calm Your Breathing Insomnia could cause stress and an increased heart rate. Try some deep breathing exercises the next time you can’t sleep. Breathe in slow and steady, hold it for a moment, and then slowly exhale. Focusing on your breathing will not only slow down your heart, but it’ll also relax your body, making it easier to fall asleep. Daily Exercise Keeping your body active during the day could be the answer to your sleeping woes. A small amount of physical activity daily could help you sleep easier at night. Put Your Phone Down Being unable to sleep may cause you to pick up your phone and start scrolling. The light your phone emits is not conducive to sleep and won’t help you to feel sleepy. Checking your social media or playing games will keep your mind awake and engaged. Restrict your phone time to daylight hours or stop using it at least 30 minutes before you go to bed. So, To Get the Sleep You Desperately Need: Focusing on trying to fall asleep could be your worst enemy. It’s better to calm your mind, try some breathing exercises, and resist the urge to pick up your phone. By keeping things simple, you’ll find it easier to fall asleep. I tell my patients to at 8:30ish to take a warm bath or read a good book and to not watch TV which will only stimulate your brain and find it hard to relax. Plus, the blue screen from the TV or your computer will not relax you either. Source: Dr. Todd Singleton, 4/6/24.

15 Habits of Happy People

1. You manage your finances well and live within your means. You have enough money to do everything you want to do. 2. You set and reach goals on an ongoing basis. 3. You always make time for trips or vacations with family and friends. 4. You use your strengths to do what you do best every day. 5. You feel safe and secure in your community. 6. You learn something new or interesting every day. 7. You have someone in your life who encourages you to be healthy. 8. You eat healthy every day. 9. You eat five servings of fruits and vegetables at least four days every week. 10. You go to the dentist at least once per year. 11. In the last 12 months, you have received recognition for helping to improve the city or area where you live. 12. You don’t smoke. 13. You are of a normal, healthy weight. 14. You exercise at least 30 minutes at least three days per week. 15. You are active and productive every day. Source: mercola.com, 3/6/24.

Use of Chiropractic Care Increases by Almost 47%

1) Use of any form of Complementary Health Approaches (CHA) increased from 19.2% of the U.S. population in 2002 to well over a third (36.7 %) of the population in 2022 (approximately 122.3 million adults). 2) Use of chiropractic specifically in the previous 12 months increased from 7.5% of adults in 2002 to 11% in 2022 (an increase of almost 47%). That equates to almost 37 million adult patients. 3) Use of chiropractic for pain management also increased, from approximately 78% in 2002 to 85.7% in 2022. A research letter in the Journal of the American Medical Association (JAMA) provides initial findings from the most recent (2022) survey on the use of complementary health approaches (CHA). The findings include data from the National Health Interview Survey (NHIS), which conducts interviews both by phone and in-person. The CHA results have been published in 2002, 2012 and again in 2022. Seven forms of complementary care are included in the latest study: chiropractic, acupuncture, guided imagery, massage therapy, meditation, naturopathy and yoga. Unfortunately, the results from the 2012 survey are not relevant to the use of chiropractic specifically because osteopathy was included in the survey question that year. The survey asks respondents about their use in the previous 12 months. Use of any form of CHA increased from 19.2% of the U.S. population in 2002 to well over a third (36.7 %) of the population in 2022 (approximately 122.3 million adults). Use of chiropractic specifically in the previous 12 months increased from 7.5% of adults in 2002 to 11% in 2022 (an increase of almost 47%). That equates to almost 37 million adult patients. The use of any form of CHA for pain management also increased, from 42.3% in 2002 to just under half the population (49.2%) in 2022. For chiropractic patients, use of chiropractic for pain management increased from 78% in 2002 to 85.7% in 2022. **With the use of any form of CHA almost doubling (91% increase) during the 20-year period and the use of chiropractic care increasing by 47%, it is clear that the public’s health care preferences are shifting to less invasive forms of care that are not drug-dependent. This is especially true for pain relief. Based on these findings, the chiropractic profession will want to expand its effort to educate more consumers about the benefits of consistent chiropractic care. Source: Dynamic Chiropractic, 1/25/24

10 Ideas to Grow Your Business

I have been coaching small business owners just like you for the past twenty-one years. This gives me the unique perspective and vast experience to help you. This newsletter will outline a few universal strategies to growing any business. My sincere wish is that you implement what is presented. 1. Can you be proactive at least three hours per week? Too many business owners do not want to put the time in to grow their business and guess what? Their businesses don’t grow. Three hours per week is that too much to ask? 2. How was your Thanksgiving? Will you get into “Christmas Head” until January? After all, you deserve a break, don’t you? If you decide to check out for the rest of the year so will your business. Now, please don’t get me wrong. You should take a vacation or many vacations. All I ask is that when you are at work be present don’t day dream about your upcoming vacation. Is that fair? 3. Work smarter not harder. Strategy will crush tactics any day. Here is the problem that I have witnessed over and over ad nauseum. 99.9% of small business owners want the tactic and pay very little to strategy. Take this to the bank…STRATEGY CRUSHES TACTICS EVERY SINGLE TIME! 4. Get new business. This is the key to any business. How many current strategic methods are you using right now? If it is fewer than three you must change that. Do you have a market dominating position. 2024 will demand it from you. 5. Understand how to communicate with people. Your success with prospects, staff, family, EVERYONE depends on your communication skills. 6. Effective presenting is key to leading and landing new business. 7. Time management is an important key to success. If you are not getting a full sixty minutes out of every hour then you are wasting time. Time that you can never get back! 8. Systems allow you to take as many vacations as you want. They allow you to work smarter instead of harder. The problem that I have seen is that most small business owners either don’t want to take the time to create systems or they don’t know how. Fix this problem and watch your happiness and peace of mind soar! 9. Training staff is the difference between a happy stress-free day vs. chaos. 10. Goal setting allows you to create the plan for achieving all that you want. I have seen and continue to see way too many small business owners who do not create goals. Those that do, I have also seen, create amazing businesses and lives. Ten easy to implement steps. Do an experiment. Implement the above for the next six months and report back to me what happens. By the way, after twenty-one years of doing this, I already know what will happen. I want you to experience it for yourself if you choose. You heard it here first. Be sure to share this newsletter with someone who can use the information. Life is too short not to have a dream job or business. In Gratitude, Paul Source: Paul Inselman, 911profit.com, 1/6/24