Sunday, June 30, 2019

Your weekend guide to interesting days - June 29, 2019

This week


Sunday - BoxKart Bash DayLet It Go DayPublic Service DayTypewriter DayInternational Widows Day and International Women in Engineering Day

Monday - Swim a Lap DayFairy DayPlease Take My Children To Work DayPralines Day and Upcycling Day



Thursday - Bomb Pop DaySunglasses DayIndustrial Workers Of The World Day and Orange Blossom Day

Yesterday Happy Heart Hugs DayInsurance Awareness DayInternational Body Piercing DayCeviche DayTapioca Day and Paul Bunyan Day

Today - Waffle Iron DayCamera DayCream Tea DayAlmond Buttercrunch DayInternational Mud Day and Armed Forces Day

Next week


Tomorrow - Log Cabin DaySocial Media Day and Meteor Watch Day

Monday - International Joke DayCanada DaySecond Half of the Year DayZip Code DayPostal Worker DayInternational Reggae DayCreative Ice Cream Flavor Day and Gingersnap Day


Wednesday - Stay Out Of The Sun DayCompliment Your Mirror DayEat Beans DayInternational Plastic Bag Free DayDisobedience DayChocolate Wafer Day and Air Conditioning Appreciation Day

Thursday - ndependence DayIndependence From Meat DayBarbecue DaySpareribs DayCaesar Salad Day and Jackfruit Day

Friday - Apple Turnover DayBikini Day and Mechanical Pencil Day

Saturday - Hop A Park DayFried Chicken DayInternational Kissing DayTake Your Webmaster To Lunch DayUmbrella Cover Day and Virtually Hug a Virtual Assistant Day

Next month


July 23 - Peanut Butter and Chocolate DayGorgeous Grandma DayInternational Yada, Yada, Yada Day and Sprinkle Day

July 24 - Tequila DayDrive-Thru DayTell An Old Joke Day and Cousins Day

July 25 - Thread The Needle DayHot Fudge Sundae Day and Carousel Day

July 26 - Aunt and Uncle DayOne Voice DaySystem Administrator Appreciation DayAll or Nothing DayHolistic Therapy Day and Coffee Milk Shake Day

July 27 - Parents’ DayGary Gygax DayNorfolk DayTake Your Houseplant For A Walk DayWalk On Stilts Day and Scotch Whisky Day

July 28 - Milk Chocolate Day and World Hepatitis Day

July 29 - Rain DayLasagna DayInternational Tiger DayInternational Chicken Wing Day and Lipstick Day

Week long celebrations:
July 20 - 28: Moth Week

Friday, June 28, 2019

The week in review - June 28, 2019

Monday - "Christmas in July" Spreading holiday cheer throughout the year. "Why wait until December to show your friends, family, customers, clients and prospects how much you care for them?"

Tuesday - "The Quest for a Moral Life" From The Art of Manliness. "I thought this was a very interesting podcast. In fact, I'm planning to listen to it again after I get the book from the library."

Wednesday - "Relationship Marketing Grand Summit - update" Free tickets and a free hotel night. "If you have even the slightest interest in growing your business, then you need to attend this event."

Thursday - "Happy #PineappleDay #TBT" Gotta love Pineapple Day! "A lot of people don't like Hawaiian pizza, but I like pineapple and ham or Canadian bacon on a pizza."

Interesting days



Tomorrow - Waffle Iron DayCamera DayCream Tea DayAlmond Buttercrunch DayInternational Mud Day and Armed Forces Day

Next Friday - Apple Turnover DayBikini Day and Mechanical Pencil Day

July 28 - Milk Chocolate Day and World Hepatitis Day

Week long celebrations:
July 20 - 28: Moth Week

Thursday, June 27, 2019

Happy #PineappleDay #TBT

Today's blog post was originally published three years ago:

Today is Pineapple Day and I thought it'd be fun to write about it. Especially since I love pineapple it seemed like an even better idea.

According to Wikipedia:
The pineapple (Ananas comosus) is a tropical plant with edible multiple fruit consisting of coalesced berries, also called pineapples,[2][3] and the most economically significant plant in the Bromeliaceae family.[4]
Pineapples may be cultivated from a crown cutting of the fruit,[2][5] possibly flowering in 20–24 months and fruiting in the following six months.[5][6] Pineapples do not ripen significantly post-harvest.[7]
Pineapples can be consumed fresh, cooked, juiced, or preserved. They are found in a wide array of cuisines. In addition to consumption, the pineapple leaves are used to produce the textile fiber piña in the Philippines, commonly used as the material for the men's Barong Tagalog and women's Baro't saya formal wear in the country. The fiber is also used as a component for wallpaper and other furnishings.[8]
I like pineapple many different ways...fresh is always good. My friend Joe likes to barbecue pineapple which is also very good. A lot of people don't like Hawaiian pizza, but I like pineapple and ham or Canadian bacon on a pizza. I also love pineapple upside down cake...in fact, here's a recipe. And when I was on a Windjammer cruise in the early 80's, my favorite drink on the cruise ship was rum and pineapple juice.

Pineapples are also featured in nearly every episode of "Psych" and you can find a list of the pineapples in the various episodes here.

And "pineapple" was used as the distress signal in a "Black Friday" episode of "Chuck"




And of course, who can forget Spongebob?




Interesting days


Today - Pineapple DayBomb Pop DayOrange Blossom DayIndustrial Workers Of The World Day and Sunglasses Day



Tomorrow-  Happy Heart Hugs DayInsurance Awareness DayInternational Body Piercing DayCeviche DayTapioca Day and Paul Bunyan Day

Next Thursday - ndependence DayIndependence From Meat DayBarbecue DaySpareribs DayCaesar Salad Day and Jackfruit Day

July 27 - Parents’ DayGary Gygax DayNorfolk DayTake Your Houseplant For A Walk DayWalk On Stilts Day and Scotch Whisky Day


Wednesday, June 26, 2019

Relationship Marketing Grand Summit - update

I know I've written about this a few times lately, but I've got some good news to share.

In case you don't know what I'm talking about, this is a full two-day event being held in Salt Lake City in early August that features about 20 speakers sharing sales and marketing tips for your business.

The news that I have is that I have 2 (and can probably get more) free tickets to this event and it was just announced on Monday that the Radisson will give you one free night added to your stay, so if you decide to stay for 2 or 3 nights, you'll only be paying for 1 or 2.

If you have even the slightest interest in growing your business, then you need to attend this event.

All you have to do is get yourself there, pay for 1 or 2 nights in a hotel, and pay for your meals. Currently airfare from Sacramento to SLC is as low as about $250 round trip. Amtrak is about $150 round trip from Sacramento to SLC and driving is about 650 miles each way. I'm probably going to drive (from Modesto) but I've been toying with the idea of taking the train. I've taken the train several times from Sacramento to Reno when I was a docent at the California State Railroad Museum.

Check out the details of the event here, and reach out to me for your free ticket. Rooms must be booked by July 5th to be eligible for the free night!

Interesting days



Tomorrow - Bomb Pop DaySunglasses DayIndustrial Workers Of The World Day and Orange Blossom Day

Next Wednesday - Stay Out Of The Sun DayCompliment Your Mirror DayEat Beans DayInternational Plastic Bag Free DayDisobedience DayChocolate Wafer Day and Air Conditioning Appreciation Day

July 26 - Aunt and Uncle DayOne Voice DaySystem Administrator Appreciation DayAll or Nothing DayHolistic Therapy Day and Coffee Milk Shake Day

Week long celebrations:
July 20 - 28: Moth Week

Tuesday, June 25, 2019

The Quest for a Moral Life

Today's blog post is based on a podcast from The Art of Manliness:
Do you ever feel like you’re spinning your existential wheels in life? That outwardly, you seem to be doing ok, but inwardly, you feel kind of empty? 
My guest today would say that you’ve got to move on from trekking up life’s first mountain, to begin a journey up its second. His name is David Brooks and he’s the author of The Second Mountain: The Quest for a Moral Life. In that book, David makes the case that there are two mountains that we climb in life: The first is about the self — getting a college degree, starting a career, buying a home, and making your mark on the world. But at some point, that mountain starts to feel unfulfilling. That’s when we discover there’s a second mountain to ascend — a path of selflessness, relationships, and greater meaning. 
Today on the show, David tells us what he got wrong in his previous book, The Road to Character, and how The Second Mountain expands the vision of the good life. We then discuss why the first mountain of life gets more attention in the West and how the hyper individualism it encourages has led to an increase in loneliness, anxiety, and existential angst. David then walks us through how we shift courses from the first mountain of achievement to the second mountain of meaning by making commitments to things outside of ourselves. We then discuss the four commitments he thinks bring us real meaning and significance, and how we can seek and find them.
I thought this was a very interesting podcast. In fact, I'm planning to listen to it again after I get the book from the library.

Show Highlights

  • How this new book serves as a correction to The Road to Character
  • Lies that culture tells us about becoming moral (and happy) 
  • The social history of our country’s individualism 
  • The downsides of this individualism  
  • The rise of tribalism 
  • Why David is optimistic about how people are using social media 
  • The wrong ways that people look for meaning and significance 
  • The first mountain vs. the second mountain of life
  • How do commitments give life meaning and bring us joy?
  • How you really go about “finding” yourself 
  • Career vs. vocation 
  • The next generation’s great responsibility 
  • Committing ourselves to “maximum marriage” 
  • The importance of intellectual challenge
  • Making the case for faith/religion 
  • What does an ideal community look like?
  • The interplay of these various commitments

Interesting days


Today - Global Beatles DayCatfish DayColor TV DayStrawberry Parfait Day and Goats Cheese Day


Next Tuesday - I Forgot DayWorld UFO Day and Anisette Day


Week long celebrations:
July 20 - 28: Moth Week

Monday, June 24, 2019

Christmas in July


Why wait until December to show your friends, family, customers, clients and prospects how much you care for them?

I had started sending a Christmas card every day of the year...unfortunately, that didn't work out too well, so I'm going to be doing a Christmas in July campaign. I'm sending out a group of 100 Christmas in July cards to my existing customers and prospects. But I'm also going to send out additional cards throughout the rest of June and all of July! If you'd like a card, just let me know.

So, how did Christmas in July even get started? I'm glad you asked. From Southern Living:
Christmas in July has become such a cultural staple each year that you may not have even thought about who first dreamed up such a cheery, potentially cheesy, midsummer celebration. Well, as it turns out, per Country Living's reporting, it started right here in the South. (No, it wasn’t marketers!) We can’t say we’re surprised though. Christmas in July started 84 years ago on July 24th and 25th in 1933 at a girls’ camp called Keystone Camp in Brevard, North Carolina.
Now, you don't have to go off to camp to celebrate Christmas in July, even though I had a lot of fun at the church summer camp that I went to a couple of times when I was about 9 or 10.

Even the Hallmark Channel is celebrating Christmas in July!

And if you'd like help in setting up a Christmas in July (or December) campaign, I'd be glad to help you out... just email, or text or call (707)685-1382.

Interesting days




July will be Ice Cream MonthBank Account Bonus MonthPlastic Free JulyWorld Watercolor MonthSarcoma Awareness MonthPicnic MonthCell Phone Courtesy MonthIndependent Retailer Month and Horseradish Month

Next Monday - International Joke DayCanada DaySecond Half of the Year DayZip Code DayPostal Worker DayInternational Reggae DayCreative Ice Cream Flavor Day and Gingersnap Day

July 24 - Tequila DayDrive-Thru DayTell An Old Joke Day and Cousins Day

Week long celebrations:
July 20 - 28: Moth Week

Thursday, June 20, 2019

YOUR BUSINESS IS KNOWN BY THE CUSTOMERS YOU KEEP #TBT

Today's blog post was originally published two years ago:

It's been awhile since I've shared an article from Harvey Mackay:



Few issues baffle me more than the lack of service that businesses think their customers will tolerate.  I just don’t understand how some companies keep their doors open.  On the other hand, I’m sure that some of those businesses can’t figure out why they lose customers.
I receive lots of mail from folks who have had unpleasant or even nasty experiences trying to get problems solved.  I hear horror stories from readers who waited patiently for help only to be told they should come back another time when it wasn’t so busy . . . phone calls getting dropped while being routed to another person . . . and on and on.
I just don’t get it.  If you don’t love your customers, why are you in business in the first place?
Let me share a couple war stories.  To be kind, I won’t identify the specific businesses. 
One reader shared this story:  “We ate at a certain restaurant a lot, mostly for dinners.  Then one day we went there for lunch.  My wife has severe arthritic hands and is unable to pick up a glass, so we always ask for a wine glass everywhere we eat and have no trouble.  But this day they refused to give us one and offered us a plastic cup.  Her trouble is she cannot grasp, and the wine glass works great by just slipping her fingers around the stem.  We had to leave and will not return again.  They were not even very polite about it.”
Seriously?  They have wine glasses hanging at the bar, but refused to put water in one?  Wow, what a ridiculous way to treat a customer.  And I suspect it will be more than that customer, because they will likely share their experience with their friends.
Here’s another doozy:  “I went to a car dealer for maintenance on my 2014 SUV.  I had an appointment and sat in the service bay for 10 minutes.  Then an employee told me to wait in the waiting room for my appointment tech.  I waited 20 minutes longer, but no tech.  I found him sitting at a computer and asked for my keys.  He said nothing but ‘have a nice day’ which means nobody cared!  Went to another dealer, got an immediate hello and great service!  P.S.  I spent $155 and am looking to trade for smaller car.  I left a message to call me back at the first dealer, but no one called back … nobody cares.” 
Handled properly, that first dealership could have had a customer for life.  He wanted to buy another car, and probably another and another down the road.  Instead, they “drove away” a customer and anyone who hears about his experience.
The Celina Group describes unhappy customers in this warning:  “I’m a nice person.  When I get lousy service, I never complain.  I wouldn’t dream of making a scene.  I’m one of those nice customers.  And I’ll tell you what else I am.  I’m the customer who doesn’t come back.  I would tell you off and feel better, but in the long run, it’s better just to leave quietly.  You see, a nice customer like me, multiplied by others like me, can bring a business to its knees.  There are plenty of us.  When we get pushed far enough, we go to one of your competitors.”
Let’s look at the flip side.  Here’s a classic example of valuing your customers.
Few names in retailing are more famous than that of Stanley Marcus, the man who built Neiman Marcus into one of the world’s most famous department stores.  He told me how his father, who founded the business, gave him an unforgettable lesson in valuing a customer properly. 
A woman customer had ruined a dress she had obviously worn and was loudly demanding her money back.  When Stanley seemed resistant, his father admonished him and told him to give the woman her money back, no questions asked.
Later, Stanley argued with his father that the woman had obviously worn and abused the dress and that the manufacturer would not help pay for it.  His father replied that the woman wasn’t doing business with the manufacturer.  She was doing business with Neiman Marcus, and that he didn’t want to lose a customer over a $175 dress.
Many years later, someone calculated that the woman had spent more than $500,000 at Neiman Marcus.  Great customer service pays off!
Mackay’s Moral:  Optimal customer service is not optional.

I did a post last year on this subject called "Customer service is like a toilet". Check it out for more about how to keep your customers.

Wednesday, June 19, 2019

How to Lead an Unstoppable Team

Today's post is based on a podcast from The Art of Manliness:
All of us will take on leadership roles at some point in our lives. What can you do to ensure your team performs at its highest level?

My guest today argues that it’s all about caring about the people you lead.

His name is Alden Mills. He’s a former Navy SEAL platoon commander and the founder of Perfect Fitness — the company that makes the Perfect Push-up. He’s also written a couple books, including his latest: Unstoppable Teams. Today on the show, Alden and I discuss why caring about your team is the most important thing you can do as a leader. He walks us through what he calls his CARE loop which involves connecting with your team members on an emotional level, giving them autonomy to make decisions, and helping them progress as individuals. Along the way, Alden shares stories from his experience as a SEAL leader and business owner of how to put these principles into action.
We will all be leading a team at some point...whether on our jobs, in our businesses, with our families and even with our customers.

Show Highlights

  • Why leadership starts with leading yourself 
  • How do you figure out what your strengths are as a leader?
  • The Focus-Feel-Act Formula
  • Why Alden almost failed out of BUD/S
  • The CARE Loop 
  • What it looks like for a leader to connect with their followers 
  • The importance of body language in leadership 
  • The 5 A’s to achievement 
  • The value of caring for your followers 
  • How do you show respect as a leader?
  • 3 questions to ask in the midst of a failure 
  • On empowering people
The CARE loop involves:

Connect:
  1. Communication
  2. Commitment
  3. Credibility
 Achieve:
  1. Aspire
  2. Assume
  3. Assess
  4. Appreciate
  5. Assure
Respect:

Empower:
  1. Educate
  2. Enable
  3. Engage

Interesting days


Today - Garfield The Cat DayJuneteenthSauntering DayWorld Sickle Cell Awareness Day and Martini Day




 

Tuesday, June 18, 2019

Time Is Of The Essence

It's been awhile since I've shared something from Harvey Mackay:
A major league batter has approximately two-fifths of a second from the time a baseball leaves the pitcher's hand until it reaches home plate. In that split second, the batter must attempt to gauge speed, trajectory and placement of the pitch. 
Those batters who can do it well enough to hit safely three out of 10 at bats become millionaires. Those who are a millisecond slower and can do it only two out of 10 times have to find another way to make a living.
Well, most of us aren't baseball players, so what has this got to with anything?
Companies and their employees face similar challenges. They may have a little more time to deal with their problems, but if they expect to stay in the game, they have to be able to make rapid adjustments. Fortunes are made and lost by those that disrespect the importance and power of time.
Ahhhh...a nice segue into business. What can we do about time?
My primary advice is to first get organized. Really, really organized. I don’t mean just tidying up your desk, although that might be useful for some. I’m talking about defining your immediate needs and long-term goals and planning your time to accommodate both. 
Start with a daily planner. Electronic or paper, it doesn’t matter. Choose a system that gives you at least one page per day, and then make sure you pay attention to the commitments. If a distraction is going to put you off schedule more than a few minutes, either reschedule your prior commitment as soon as possible, or plug the new item into the planner.

Then get rid of your to-do list. Why? Because there is a better way to use it. Transfer the items to a particular time and day in your daily planner. You’ll be amazed at how much your stress level goes down and how much you accomplish when you actually schedule a specific time to achieve them. 
I talked about getting rid of your task list here. I've been using the Google calendar app for awhile for creating appointments and reminders. I like it. I bought The One Thing planner, but I haven't used it...I've been using bullet journaling, although somewhat sporadically.

Figure out what works for you and take control of your 24 hour allotment you get every day,

Interesting days







Monday, June 17, 2019

No blog post today

I started one but again didn’t allow enough time to finish it. I know I’ve said I need to prepare some posts ahead of time so I don’t keep running into this problem. Maybe this time!

Saturday, June 15, 2019

Your weekend guide to interesting days - June 15, 2019

This week


Sunday - Donald Duck DayRosé Day and Worldwide Knit in Public Day

Monday - Iced Tea Day and Ball Point Pen Day

Tuesday - German Chocolate Cake DayCall Your Doctor Day and Corn On The Cob Day

Wednesday - Superman DayRed Rose DayLoving DayPeanut Butter Cookie Day and International Falafel Day


Yesterday - Cupcake DayWorld Blood Donor DayFlip-Flop DayFlag DayBourbon Day and International Bath Day

Today - Nature Photography DayWorld Juggling DaySmile Power DayMagna Carta DayLobster DayWorld Elder Abuse Awareness Day and Beer Day Britain

Week long celebrations:
Jun 8 - 16: Love your Burial Ground Week 

Next week


Tomorrow - Arborist Appreciation DayFudge DayTurkey Lovers’ DayFresh Veggies Day and World Tapas Day

Monday - Eat Your Vegetables Day,  Apple Strudel Day and Tessellation Day

Tuesday - International Picnic DayGo Fishing DayInternational Sushi DayInternational Panic DaySplurge DayCherry Tart Day and Clean Your Aquarium Day



Friday - Take Your Dog To Work DayWorld Music DayGo Skateboarding DayDaylight Appreciation DayWorld Humanist DaySelfie DayMake Music DayInternational Yoga DayWorld Giraffe DayPeaches ‘N’ Cream DayWorld Motorcycle Day and Take Back the Lunch Break Day

Saturday - Onion Rings DayChocolate Éclair DayPositive Media Day and B Kinder Day

Next month


July 9 - Cow Appreciation Day and Sugar Cookie Day

July 10 - Don’t Step On A Bee DayTeddy Bear Picnic Day and Piña Colada Day

July 11 - Blueberry Muffin Day and World Population Day

July 12 - Etch A Sketch DayDifferent Colored Eyes DaySimplicity DayPecan Pie DayKebab Day and New Conversations Day

July 13 - International Rock DayBeef Tallow DayEmbrace Your Geekness Day and French Fries Day

July 14 - Shark Awareness DayPandemonium DayMac & Cheese Day and Grand Marnier Day

July 15 - Gummi Worm DayGet Out of the Doghouse DayTapioca Pudding DayPet Fire Safety Day and Orange Chicken Day


Friday, June 14, 2019

The week in review - June 14, 2019

Monday - "Sleep Better - Day 4 - 6" The week in review will be pretty easy this week...other than Throwback Thursday, they'll all be part of the Sleep Better series! "Do NOT start by looking at your phone (I'm guilty of this one)...give yourself at least an hour before you look at your phone!"

Tuesday - "Sleep Better - Day 7 - 8The week in review will be pretty easy this week...other than Throwback Thursday, they'll all be part of the Sleep Better series! "Day 7 covers supplements and day 8 covers jet lag."

Wednesday - "Sleep Better - Day 9 - 10" The week in review will be pretty easy this week...other than Throwback Thursday, they'll all be part of the Sleep Better series! "After today, the course won't be available for free, but you can go in and purchase it. There's a lot more available than what I've shared here, including videos, audios, handouts and more."

Thursday - "The #Surfaris #TBT" My first meeting with The Surfaris! "I'm going to see The Surfaris again in just over a week...Saturday, June 22nd down in Malibu. Much more conducive to surf than Modesto!"

Interesting days



Tomorrow - Nature Photography DayWorld Juggling DaySmile Power DayMagna Carta DayLobster DayWorld Elder Abuse Awareness Day and Beer Day Britain

Next Friday - Take Your Dog To Work DayWorld Music DayGo Skateboarding DayDaylight Appreciation DayWorld Humanist DaySelfie DayMake Music DayInternational Yoga DayWorld Giraffe DayPeaches ‘N’ Cream DayWorld Motorcycle Day and Take Back the Lunch Break Day



Thursday, June 13, 2019

The #Surfaris #TBT

This blog post was originally published 3 years ago:

I'm going to see The Surfaris again in just over a week...Saturday, June 22nd down in Malibu. Much more conducive to surf than Modesto!

As many of you may know, I went to a concert on Saturday night that featured The Surfaris (Wipe Out), The Tokens (The Lion Sleeps Tonight) and The Kingsmen (Louie. Louie). It was a really great concert!

On Saturday afternoon I went to the ticket office to pick up my tickets so I wouldn't have to wait in line later. When I walked out of the theater, I saw the Surfaris taking selfies in front of the theater. I walked up to them and said hi. We chatted for a couple of minutes and then they asked me my name. When I told them, they said "We've heard of you. You're the person promoting us on Facebook." I felt famous for a few seconds. Then they invited me to get my picture taken with them.


That's me in the middle (obviously), with Joel Berryhill on the left and Bob Berryhill on the right. And yes, they're related. In fact everyone in the current incarnation of the Surfaris is related. Bob is one of the founding members of the Surfaris, the lead guitarist and the co-writer of Wipe Out. Bob wrote and recorded the song in 1963, when he was 15 years old! Bob is joined by his wife Gene on bass, son Deven on guitar and son Joel on drums and vocals.

Joel stayed behind his kit until he stepped up front to sing Surfer Joe and Deven went back to play drums. Being a fan of surf music I recognized most of the songs. They wrapped up their set with their most famous song:
  

I talked to them after the concert and bought one of their CDs, called "The Hurley Sessions". It's actually pretty cool. It was made with the four of them in the studio, playing as if they were onstage! And I got their autographs in the program!


Wednesday, June 12, 2019

Sleep Better - Day 9 -10

Welcome to the sixth and final part of our series on sleeping better!

Today we'll learn about how diet and exercise affect sleep and how sleep affects diet and exercise. As well as yoga, meditation, mindfulness and other relaxation techniques.

After today, the course won't be available for free, but you can go in and purchase it. There's a lot more available than what I've shared here, including videos, audios, handouts and more.

First, let's look at diet:
Ketogenic Diet: This is a high fat, low carbohydrate diet that consists of 75% of calories from fat, 25% from protein and 5% for carbohydrates. 
  • It can be an effective diet for weight loss and for metabolic conditions, like diabetes. 
  • Sleep problems can arise when people go on a ketogenic diet because of the significant reduction in carbohydrates.
  • However, studies have shown that ketogenic diets may reduce daytime sleepiness and increase the time spent in REM sleep.
Paleo Diet: This is the avoidance of dairy and processed foods. It ends up typically being lower in carbohydrates, but the main focus is on the elimination of dairy and packaged foods. 
  • If you end up eating more protein on a paleo diet, it may cause sleep disturbances since protein can increase the amount of tyrosine, which triggers the production of stimulating brain chemicals like epinephrine and norepinephrine. 
  • Limiting carbohydrates may reduce the production of serotonin, one of our calming neurotransmitters, possibly interfering with sleep.
 And how sleep affects weight loss:
  • Sleep helps regulate our hunger hormones, ghrelin and leptin.
  • Ghrelin is a hormone that  tells your body that it is hungry.
  • Leptin tells your body that it is full.
  • When we don't get enough sleep leptin decreases and ghrelin increases, leaving us more hungry than normal. 
  • A good night sleep has been shown to reduce sugar intake by 10 grams per day. 
  • Sleep deprivation makes us more likely to choose foods that are high in sugar and fat.
Here are some vitamins that will help you sleep:
  • Vitamin D: This fat soluble vitamin affects how much sleep we get and our sleep quality. Low vitamin D has been associated with shortened sleep duration. 
  • Vitamin E: Vitamin E is another fat-soluble vitamin that is also an antioxidant in the body. It can help protect the memory consolidation area of the brain.
  • Vitamin C: This is a water soluble vitamin that may improve symptoms of obstructive sleep apnea. One study in 2009 showed 100 mg of vitamin C and 400 IU of vitamin E taken twice daily reduced apnea episodes (interruptions in breathing). 
  • B6: B6 is a co-factor for many functions in the body. It also may be useful in helping us remember our dreams. A lack of B6 has been linked to symptoms of insomnia and depression. Too much B6 can lead to toxicity so make sure you find a qualified practitioner to help you.
  • B12: B12 is essential for brain function and turning on and off certain genes in our DNA. It also regulates our sleep-wake cycles, keeping our circadian rhythm in sync.
How exercise helps you sleep...and the best time to exercise, depending on your chronotype:
  • Sleep deprivation may not affect your exercise performance, if you exercise at less than 75% of your maximum effort.
  • To perform at above 75% of your maximum threshold, you need a good night's sleep the night before. So if you are an elite athlete or you are trying to beat your best time/ weight, this is important! 
  • Regular exercise can help reduce stress and thus improve sleep. 
  • People with insomnia benefit from exercise — the effects are seen over time, though — so keep it up. 
  • Overtraining and exercising too much can cause insomnia. So make sure you are finding your sweet spot. More is not necessarily better. 
  • Timing of exercise:
    • Athletic performance can vary as much as 26% depending on the time of day. 
    • Morning exercise can help boost deep sleep.
    • Nighttime workouts can leave you feeling too energized and delay sleep onset. Your body temperature can also remain elevated for up to 4 hours after working out, another factor that can prevent sleep. 
Sleep Optimization Tip: Avoid all but the gentlest forms of exercise within 4 hours of going to bed. 
  • The best time to go on a run depends on your chronotype. 
    • Lions - 5:30 PM: Lions will receive a welcome energy boost from this late-afternoon run. 
    • Dolphins - 7:30 AM: Morning runs will help these light sleepers sleep longer and more deeply. 
    • Bears - 7:30 AM or noon: The early-morning run takes advantage of the fat-burn that comes from working out before breakfast and a midday run will keep appetite in check for the afternoon. 
    • Wolves - 6 PM: Wolves can take advantage of the evening fat burning and appetite suppressant, and enjoy their peak performance at this time.
And finally, how to relax so you can sleep better:

Meditation:
  • Meditation helps to reprogram our default thinking loops to calm down areas of the brain that can become hyperactive with anxiety. 
  • Senior meditators have been shown to spend more time in slow wave sleep which is the restorative sleep stage. 
    • Remember: 70% of growth hormone, our anti-aging hormone, is released in slow wave sleep. 
  • Meditation may also enhance REM sleep, the stage that allows for memory consolidation, emotional processing, and dreaming. 
  • Meditation also directly increases melatonin levels when practiced at night.
Breathing:
  • This breathing exercise was developed by the navy seals to lower their heart rate in order to improve accuracy of snippers. 
  • In order to enter a state of unconsciousness, your heart rate needs to be less than 60 beats per minute. 
  • Deep, slow, self-aware breathing is an ancient, powerful way to clear the body of stress and tension. 
  • Deep breathing causes physiological changes in the body, including: reducing muscle tension, slowing your heart rate, lowering blood pressure, exhaling slowly activates the parasympathetic nervous system, our rest and digest nervous system. 
  • How to:
    • In a comfortable position, with your eyes open or closed:
    • Inhale for 4 seconds
    • Hold your breath for 7 seconds
    • Exhale slowly for 8 seconds
    • You can repeat several times.
And mindfulness:
  • Mindfulness is the practice of focusing your attention on the present moment. We become aware of our thoughts, feelings, and physical experience as well as our surrounding environment.
  • Mindfulness has been shown to improve sleep quality and reduce daytime fatigue. 
  • It works by alleviating one of the biggest obstacles to sleep: worry. 
  • When researchers compared sleep hygiene (relaxation and sleep education) to mindfulness they found that mindfulness practice improved sleep quality by nearly twice as much.
That wraps  the series up...I hope you'll be able to get better sleep now!

Day 3
Day 4 - 6
Day 7 - 8
Day 9 - 10

Interesting days




Week long celebrations:
Jun 8 - 16: Love your Burial Ground Week