Healthy Design Tips for Better Sleep

Wednesday, November 15, 2017 10:22

By Barbara Ficarra, RN, BSN, MPA

Healthy Design Tips for Better Sleep by Barbara Ficarra, RN, BSN, MPA | Health Designer™

The topic of sleep seems to be everywhere now. It’s a popular topic and it’s getting a lot of attention. Lack of sleep is a public health problemThe proper amount of sleep is essential to good health. According to the Centers for Disease Control and Prevention (CDC) 1 in 3 adults don’t get enough sleep.

Lack of sleep can wreak havoc on your health, and according to the National Institutes of Health – National Heart, Lung, and Blood Institute, “Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.”

Sleep deficiency also has been linked to depression, suicide and risk-taking behavior.” Sleep can also help repair your heart and blood vessels.

Sleep helps you stay focused and can help you make better decisions. If you’re not getting enough sleep you may have trouble controlling your emotions and behavior, have difficulty making decisions, and problems coping with change and solving problems.

How much sleep do you need?

Do you know how much sleep you should be getting each night? It’s  recommended that adult get between 7 – 8 hours of sleep each night.

So if you’re not getting enough zzz’s, these healthy design tips may help.

Healthy design tips for better sleep

Calming bedroom with soft colors ~ Healthy Design Tips for Better Sleep by Barbara Ficarra, RN, BSN, MPA | Health Designer™

 

  • Design your bedroom so it’s your oasis. Create a relaxing, cozy, calming, and clutter-free bedroom. Use soft colors. Think about the calming and soothing colors of the ocean such as shades of blue, taupe and gray. Good design should reflect you. It’s important that you choose colors that you love. Colors that will spark joy and a good night’s rest.
  • Have a relaxing bedtime routine each night. Take a warm shower or bath, listen to soft soothing music.
  • Go to bed the same time each night.
  • Take out the technology. Put your devices in another room. This way you won’t be tempted to use them, and no TVs.
  • Darken the room.
  • Wear a sleep/eye mask. (Side note: some hospitals give their patients sleep/eye masks because they know the importance of sleep and want their patients to sleep if they can.)
  • Stretch before bed. Try these simple stretches. Hip Bridge and Warrior Balance.
  • White noise may help you get your zzz’s. Listening to soothing sounds like ocean waves or raindrops may help.
  • Lavender an essential oil has a pleasant aroma and can be relaxing. Use a diffuser (if you have an electric one, make sure that it’s turned off before you get into bed–don’t keep it turned on during the night).
  • Keep your bedroom at a comfortable sleeping temperature. Choose a temperature between 60 and 67 degrees Fahrenheit.
  • Avoid large meals, caffeine, alcohol and nicotine before bed.
  • If you have trouble sleeping, keep a sleep journal (write in your sleep journal before you get into bed, and in another room) and share it with your doctor or other health care professional. (More on what to include in your sleep journal may be found here.)

(If you’re concerned about your sleep habits and you recognize that it’s disruptive, always talk to your doctor, nurse practitioner or other health care professional. Write your questions down or add to your questions to your device. This way you can have all your questions answered.)

For more of my Healthy Design Tips for Life and Home, please tap here on my Instagram or there’s more at BarbaraFicarra.com.

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Design your healthy and happy life and home.-bf

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Barbara Ficarra, RN, BSN, MPA, award-winning broadcast journalist, health educator, HEALTH DESIGNER™, international speaker, and on-air expert and she is passionate about improving the lives of individuals. She has dedicated her career to helping people live healthier lives, in and out of the hospital. She is freelance writer, consultant,  administrative nurse/hospital supervisor at a level II trauma medical center. Barbara is on the frontline of health and wellness, she is founder of BarbaraFicarra.com, where healthy meets design, she explores the intersection between design, home, health, tech, art, food and travel. Barbara is a lifestyle and health expert, media trained with a passion for design, Barbara helps inspire and empower individuals to design a healthy and happy life and home, and she helps them live their best lives. Barbara has appeared  on-air for NBC, CBS, ABC and FOX networks and is published and quoted in popular magazines, a frequent guest to radio, and a contributor to many health sites including Dr. Oz. A writer for Huffpost she has a Bachelor of Science in Nursing, and a Master’s degree in public administration with a specialty in health care. She of the advisory board at Sharecare Inc., and an advisory board member at the University of San Francisco for the Master of Science Program for Health IT. She is a member of Sigma Theta Tau International, the Honor Society of Nursing, and a member of the Association of Health Care Journalists.

New Lifestyle Site at BarbaraFicarra.com

Thursday, July 30, 2015 15:34

By Barbara Ficarra, RN, BSN, MPA

 

BARBARA FICARRA Barbara Ficarra 1990X660

While Healthin30.com continues to provide health information, a new sister site has been launched. Barbara Ficarra, RN, BSN, MPA is the creator and founder of BarbaraFicarra.com, a lifestyle destination site to help you live a happier, bolder, healthier and a more stylish life. Barbara explores the intersection between interior design, health, tech and art.

HEALTH AND INTERIOR DESIGN

As a registered nurse and an interior design enthusiast, I combined two loves, health and interior design. As your HEALTH DESIGNER™ my passion is to bring you inspiration and guidance with simple healthy design elements so you can take action to achieve your healthy design goals. I hope to empower you to take action and design a healthy life you adore so you can live your healthiest life! Read more at BarbaraFicarra.com. To read more about Barbara, go to her Portfolio

Barbara Ficara, RN, BSN. MPA HEALTH DESIGNER(TM) BARBARAFICARRA.COM

 

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How to Boost Happiness: New Ways to Live a Happy Lifestyle – Watch Barbara Ficarra Offer Simple Lifestyle Tips on CT Style

Wednesday, June 24, 2015 14:14

By Barbara Ficarra, RN, BSN, MPA

A healthy lifestyle is all about the small steps or actions that we take because it can have a big impact on our wellbeing.

Watch as Barbara Ficarra talks about simple lifestyle tips you can do every day to live a healthier and happy life. From mastering the moment, to getting the right amount of sleep to expressing gratitude and kindness, and keeping your thoughts positive; Barbara dishes with Ryan Kristafer and Teresa Dufour on CT Style-WTNH News.

 

How to Boost Happiness: New Ways to Live a Happy Lifestyle with Barbara Ficarra Guest Lifestyle Expert on CT Style WTNH 8 News. YouTube 

New Ways to Live a Happy Lifestyle CT Style 

5 Healthy Ways to Help Boost HappinessPhotos-CT Style WTNH 8 News

The Huffington Post – The Third Metric5 Ways to Help Boost Your Happiness Right Now 

Connect with Barbara | Stay in touch

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Coming soon is BarbaraFicarra.com. Hope you’ll stop by.

Update:

Barbara Ficarra TV Appearance CTStyle WTNH News 8 FullSizeRender[1]

Ryan Kristafer, Barbara Ficarra, Teresa Dufour

Barbara Ficarra How to Live a Happy Lifestyle CT Style

Barbara Ficarra, Teresa Dufour, Ryan Kristafer

Barbara Ficarra Lifestyle Expert WTNH News 8 CT Style TV Appearance FullSizeRender

Barbara Ficarra

Barbara Ficarra WTNH News Sound Check CT CTStyle FullSizeRender

Barbara Ficarra

Media-TV: Barbara Ficarra Discusses 5 Healthy Ways to Help Boost Happiness on WTNH News 8 – CT Style

Monday, June 22, 2015 11:26

By Barbara Ficarra, RN, BSN, MPA

Media:  On-Camera – TV 

WTNH NEWS 8 – CT STYLE

I was thrilled to join hosts Ryan Kristafer and Teresa Dufour at WTNH News 8 on CT Style to discuss 5 healthy ways to help boost happiness.

(Clip coming soon.) Update: Watch here.

Barbara Ficarra TV Appearance CTStyle WTNH News 8 FullSizeRender[1]

Ryan Kristafer, Barbara Ficarra, RN, BSN, MPA, Teresa Dufour

Barbara Ficarra WTNH News Sound Check CT CTStyle FullSizeRender

Barbara Ficarra, RN, BSN, MPA

 

Barbara Ficarra Lifestyle Expert WTNH News 8 CT Style TV Appearance FullSizeRender

Barbara Ficarra, RN, BSN, MPA

Connect with Barbara | Stay in touch
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Become a Fan and Like Barbara on The Huffington Post
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Plus, connect with Barbara on Google Plus and Pinterest 

The Huffington Post – The Third Metric – 5 Ways to Help Boost Your Happiness Right Now  by Barbara Ficarra, RN, BSN, MPA

5 Ways to Help Boost Your Happiness

Tuesday, June 9, 2015 13:40

By Barbara Ficarra, RN, BSN, MPA

Hot Air Ballon 5 Ways to Help Boost Your Happiness ID-10065263

Here are five simple ways to help boost your happiness right now.

1. Master the moment with wonderment and enthusiasm.

Wonder is the beginning of wisdom.” — Socrates

With mindfulness, relish and enjoy the simple things with wonderment and enthusiasm. Whether it’s laughing with your family and friends, feeling sand on your feet, listening to the rain, running a 5k, walking in the park, cooking your favorite meal, throwing a Frisbee, playing with your puppy (or other favorite pet), reading a new book, hiking a new trail, organizing your photos, visiting a farmer’s market, taking a bath, dancing to your favorite music, singing your favorite song, playing a board game with your kids, appreciating the sunset, gazing at the stars, or sitting quietly by yourself to feel your breath (the list goes on and on), master and appreciate the moment with wonderment and enthusiasm. It’s the simple things in life that bring us pleasure.

2. Savor sleep

Sleep is vital for your health and well-being. If you’re getting the right amount of sleep that is something to smile about. The Centers for Disease Control and Prevention (CDC) declares “Insufficient Sleep Is a Public Health Epidemic.” Lack of sleep can wreak havoc on your health. According to the CDC (reference to Institute of Medicine), “An estimated 50-70 million U.S. adults have sleep or wakefulness disorders.” Sleep helps your brain work properly. If you’re not getting enough sleep you may have difficulty making decisions, trouble controlling your emotions and behavior, and problems coping with change and solving problems. “Sleep deficiency also has been linked to depression, suicide and risk-taking behavior.” Sleep can also help repair your heart and blood vessels. According to the National Institutes of Health — National Heart, Lung, and Blood Institute, “Ongoing sleep deficiency is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and stroke.” How much sleep is required? For adults, between 7-8 hours is recommended. How many hours of sleep do you get each night?

3. Push positive thoughts

Positive thinking can be as important as getting enough sleep, eating right and moving more. According to the Mayo Clinic, “positive thinking just means that you approach the unpleasantness in a more positive and productive way. You think the best is going to happen, not the worst.” Cut out the negative self-talk and focus on positive thoughts. Positive thinking is great for your overall health and well-being. According the Mayo Clinic, health benefits of positive thinking may include:

• Increased life span

• Lower rates of depression

• Lower levels of distress

• Greater resistance to the common cold

• Better psychological and physical well-being

• Reduced risk of death from cardiovascular disease

• Better coping skills during hardships and times of stress

4. Show kindness

Random acts of kindness can boost happiness. Think about how you feel when you are kind to others. Recharge now by initiating random acts of kindness without expecting anything in return. These random acts don’t need to be grand to make an impact on someone’s life. A small, simple act is all it takes. Even something as simple as holding the door for the person behind you, complimenting a colleague for a job well done, acknowledging someone when they enter a room, or helping to mentor a student can have an impact.

5. Be grateful

Expressing gratitude can boost your happiness and health, according to Harvard Health Publications, and it is associated with increased levels of optimism and energy. “Gratitude helps people feel more positive emotions relish good experiences, improve their health, deal with adversity, and build strong relationships.” It’s important to express gratitude. Let the people in your lives know how grateful you are for them and that you appreciate them. Simply say, “I am grateful to have you in my life and I appreciate you.” Keeping track of what you are grateful for in a gratitude journal can help you focus on the positive and become more optimistic. I like to call my gratitude journal a bliss journal because by writing down things that I am grateful for, it immediately brings a sense of pleasure, bliss. But whatever you call it, it’s something very easy to do, so why not give it a try?

Actionable Tip

Keep these tips with you as a simple reminder that it’s the simple things in life that can bring you joy.

______ Master the moment with wonderment and enthusiasm

______ Savor sleep

______ Push positive thoughts

______ Show kindness

______ Be grateful

Your turn

How do you boost your wellbeing? We would love to hear your thoughts in the conversation section below. As always, thank you for your time.


Connect with Barbara | Stay in touch
• 
Visit Healthin30 
• 
Follow Barbara on Twitter
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Like Healthin30  | Like Barbara Ficarra
• 
Become a Fan and Like Barbara on The Huffington Post
• 
Connect with Barbara on LinkedIn
• 
Follow Barbara on Instagram

Plus, connect with Barbara on Google Plus and Pinterest 

The Huffington Post – The Third Metric – 5 Ways to Help Boost Your Happiness Right Now 

 Image courtesy of towhee at FreeDigitalPhotos.net