Friday, February 26, 2016

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How to Get More Sleep

How to Get More Sleep

I’ve said this before and I say it often: “Burning the candle at both ends does not make your superwoman; it makes you exhausted.”

Sleep is so important, and I know we all struggle with getting more sleep and getting quality sleep. I have discovered that if I don’t get enough sleep, it affects every other area of my life.

When I get enough sleep, I am more productive, happier each day, and have so much energy! When I don’t get enough sleep, I am exhausted, stressed, unmotivated, and not nearly as productive.

Struggling to get more sleep? Here are 5 suggestions:

1. Go to bed earlier.

This is a no-brainer, but it’s one of the harder ones to do — and something I’m still working on! This is why I’ve been doing the go to bed early challenge!

Are you feeling exhausted when you wake up in the morning, struggling to keep your eyes open after lunch, or hitting a productivity wall in the afternoon? If you feel any of these things, you are most likely not getting enough sleep and need an earlier bed time.

How to Get More Sleep

If you’re having a difficult time going to bed early, you can try the shock technique or the gradual technique. The shock technique involves getting up earlier a couple days in a row, until you’re so exhausted that you can’t wait to fall into bed earlier than usual. (This is actually why I did the get up early challenge first, so that I could force myself to get used to an earlier bed time.)

The gradual technique involves gradually teaching your body to adapt by choosing an earlier bedtime by 5 minutes each evening until you’ve reset your bedtime to what you want it to be. Once you’ve reset your bed time, try to go to bed at the same time each night.

Most importantly, learn how to go to bed when you’re tired. Don’t wait for your body to catch that second, third, or fourth wind.

How to Get More Sleep

2. Plan ahead for great sleep.

Start getting ready for bed at least an hour before you want to go to bed. Having an evening routine can really help you get in the mindset for going to bed.

Think about what helps you relax. Maybe it’s reading a book, taking a bath, or listening to music.

You can also prep your environment for a great night’s sleep. Here are just a few suggestions from my Say Goodbye to Survival Mode book:

  • Make sure your room is cool and dark.
  • Dim the lights early.
  • Have white noise in the background as you fall asleep.
  • Try using an eye mask or ear plugs to block out sight and sound.
  • Diffuse or apply lavender essential oils.

I personally love drinking Sleepy Time Tea as part of my evening routine and applying Badger Sleep Balm to my feet before bed.

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3. Drink less caffeine.

I love my coffee, and I will not be giving it up any time soon. I do limit myself to two cups per day, and I try not to drink it after 3 p.m. each day.

If you’re struggling with falling asleep at night, limiting your caffeine intake might be something worth trying.

4. Turn off the electronics.

Turn off the electronics at least an hour before bed time. Taking e-mail off of my phone helped me so much. I used to instinctively check my e-mail right before bed and feel like I needed to deal with it right away, which always prevented me from winding down and relaxing because my brain wouldn’t shut down properly.

Now I try to shut down the computer after dinner and not turn it back on until the following day. This helps my mind stay calm so that I can wind down, relax, and wind down at night.

I’ve also found that when my mind is racing, it helps me so much to write down anything that’s keeping me awake. This is why I love brain dumping and planning out the following day before I go to bed each night. It makes for a much more peaceful night’s sleep, knowing everything is out of my brain and onto paper.

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5. Give yourself grace.

Sometimes you don’t get a good night’s rest, and that’s okay. Choose to make the most of the day and try again tonight, even if last night didn’t go well!

What helps you calm down, feel relaxed, and get in bed on time each night? I’d love to hear!

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When Paying Off Debt is Discouraging

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Guest post from Jamie of Medium Sized Family

It's a big thing to decide to get serious about paying down debt. It takes commitment and dedication.

Our family has a BHAG (Big, Hairy, Audacious Goal) of paying down a debt that amounts to 19% of our take-home pay. Everyone in the family is on board with doing the work it will take to get this goal accomplished. We're making different choices, and sometimes just saying "no" to help us meet our bigger goal.

We did so many things right. But it turned out that this month, the money we had saved wound up being needed for an unexpected expense instead.

It's discouraging to work so hard and not see any improvement!

The worst part about discouragement like that is that it can derail your hopes before they even get any real traction. So rather than letting myself wallow in that disappointment, I made some different choices.

If you have been discouraged by the lack of progress you’re making towards various goals, here are a few things you can try:

Look for the good.

If you try hard enough, you can usually find that silver lining — even in a moment of disappointment. While we weren't able to put money toward our debt this time, the fact that we didn't have to dig into our savings account or pay with credit is still a big win.

Learn from it.

"Unexpected" expenses happen to all of us. You might not know where the unexpected expense is going to come from or what moment it might happen in, but you can bet your cookies that it is going to come along some time!

I'd rather not touch our savings account if we can help it, and if we do touch it, the next dollar earmarked towards debt will have to refund the savings account instead. But at least it is there if we need it!

Revisit the goal.

If you find that you are discouraged by your debt month after month, it might be that your goal is not realistic. We had to take another look at our big goal to see if we still considered it to be doable. Once we decided that we our goal is definitely a stretch goal, but still reasonable, then we revisited our baby steps towards that goal.

A big goal to pay off a large debt can be exciting, but it can also be overwhelming. It's far easier to handle it by breaking it into chunks. Then you can look forward to meeting several smaller goals along the way.

Some ways to break down your large debt goal into baby steps include:

Break down the goal into percentages. Create a visual thermometer and color in a rectangle as you pay off the debt. Each time you've hit 10%, 20%, etc. of your goal, celebrate! Dance in the kitchen, pull out the good china, treat yourself to a delicious dessert, or find your own special treat.

For something simpler, watch your bill. Each time the first number (or second or third number depending on your circumstances) goes down another notch, you've reached a baby step!

Find the Fun!

There are a few surprising things that are helping our entire family get through our debt payment plan. Try a few things and see what makes the challenge of paying off debt more fun for your crowd:

Get a Mantra. We've decided that our mantra for 2016 is that this is the #YearofNo. When someone asks if we can stop for fast food, all we have to do is say "Hashtag: Year of No!" Yes, we do sometimes still get whining and complaints. But far more often than not, we get a little giggle and a joke in return. This mantra has also helped me get through several shopping trips when I am trying to separate the "needs" from the "wants".

Choose a Challenge. There are so many different challenges out there to try! Your family might enjoy seeing how long they can go without spending in a No Spend Challenge. Maybe your culinary side would like the workout it would get from an Eat From the Pantry Challenge. You could try generic versions rather than your usual brand name and treat it like a science experiment. (Get the whole family's opinion of one versus the other!)

Don't Break the Chain. Choose a habit that you'd like to change, then, see how many days you can go without using that habit. We were able to go the entire month of January without stopping for fast food. That was a major breakthrough for us! If and when you do finally break the chain of days, don't be discouraged. See if you can break that record with your next try.

Stay Positive!

No matter how you choose to lift yourself from a debt discouragement slump, make sure that you find ways to stay positive. You can do this!

What are some ways you’ve gotten over discouragement?

Jamie is a wife and mother of 5, ages 2 to 12. Her family lives in the country where they raise goats (whenever they aren’t playing baseball!). She blogs at Medium-Sized Family where she shares tips on saving money in small and big ways so you can afford to give your family a beautiful life.

   

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Brigette’s $68 Grocery Shopping Trip and Weekly Menu Plan for 6

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Aldi

3-lb bag Mandarin Oranges – $2.37

Vanilla Ice Cream – $2.49

2 3-lb bags Fuji Apples – $4.74

32-oz jar Unsweetened Applesauce – $1.89

2 bunches Bananas (5.25lb @ $0.38/lb) – $1.99

5-lb bag Grapefruit – $1.95

1 head Cauliflower – $1.99

10-lb bag Potatoes – $3.49

1 3-lb bag Sweet Potatoes – $1.79

2 cans Green Beans – $0.98

Sliced Pepperoni – $2.19

Parmesan Cheese – $2.49

3-head pack Garlic – $0.79

Mini Sweet Peppers – $2.29

Organic Arugula – $0.89

Baby Carrots – $0.99

32-oz Nonfat Greek Yogurt – $3.69

2 Tomatoes – $1.49

2 24-oz Cottage Cheese – $4.58

Grape Tomatoes – $1.69

Artisan Lettuce – $1.99

Romaine Hearts – $1.99

Heavy Whipping Cream – $1.69

2 16-oz cartons Egg Whites – $3.98

1 pkg Rice Cakes – $1.29

1 Green Olives – $1.29

Total: $57.00

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Harris Teeter

1 Family-Size box Honey Nut Cheerios – $2.64, used $0.75/1 printable (doubled) – $1.14 after coupon

6 Larabars – $6.00, used 2 $0.75/3 printable (doubled), plus receive $0.75 from SavingStar – $2.25/6 after coupons and rebate

4 boxes Muellers Elbow Pasta – $3.40, used 2 $1/2 printable – $1.40/4 after coupons

1 Huggies Wipes – $2.00, used $0.50/1 Huggies Wipes, exp. 3/26/16 (SS 02/28/16) (doubled), plus $0.50 evic – $0.50 after coupons

2 cans Dole Pineapple – $2.58, used $0.75/2 printable (doubled), plus $0.75 evic – $0.33 after coupons

3 Parmesan Cheese Blend (I just happened to notice these were marked down to $0.97 each! Of course, this was after the Aldi shopping trip where I had already gotten parmesan cheese :)) – $2.91

1 Dannon Light and Fit 4-pk Yogurt – $1.40, used $1 off (3) Dannon Light & Fit Greek Yogurt Single Serve Cups or (1) Multipack or Quart, exp. 3/31/16 (SS 02/21/16 R) – $0.40 after coupon

2 Sorrento Ricotta Cheese – $3.99, used 2 $1/1 printables, NLA – $1.99/2 after coupons

Total after coupons and rebate: $11.06

Weekly Total: $68.06

Weekly Menu Plan

Breakfasts

Cereal x 2

Oatmeal with Fruit x 3

Toast, Scrambled Eggs/Veggie Omelettes x 2

Lunches

Baked Sweet Potatoes, Apples, Almond Butter on Rice Cakes

Build-Your-Own-Tossed Salad (Lettuce, Raw Veggies, Hard Boiled Eggs, Shredded Cheese, Nuts), Oranges

Macaroni and Cheese, Peppers, Bananas

Leftovers x 4

Dinners

Venison Roast in the Crockpot, Roasted Carrots and Potatoes, Almost Famous Breadsticks

Chicken Gravy over Rice, Steamed Broccoli, Homemade Applesauce

Homemade Pepperoni Pizza, Italian Cheese Bread, Tossed Salad, Chocolate Sheet Cake and Ice Cream (Birthday Meal/Company Dinner – my baby is turning 2! Which makes me very happy and very sad all at once. :))

Barbequed Meatballs (I made this a couple of weeks back, and it is back by popular demand!), Homemade Macaroni and Cheese, Roasted Cauliflower

Taco Salad, Homemade Yellow Rice

Baked Potatoes topped with Ham, Shredded Cheese and Broccoli, Easy Whole Wheat Bread

Leftovers

   

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Why I took a day {mostly} offline — in the middle of the week!

Why I took a day {mostly} offline -- in the middle of the week!

Good morning! I took yesterday off from social media and was mostly offline, too. After a few full days with lots of projects and people, my soul was craving quiet.

So I stayed offline most of the day, moved at a slow pace, spent one-on-one time with each of the kids/Jesse, met a new friend for lunch, took a walk, had another good friend over, and then we capped off the day by having a family movie night (we watched The Odd Life of Timothy Green. And I’m still not sure what I thought of it!)

I’ve been asking myself a lot recently, “what does my soul need?” Then, I’m trying to be intentional about adding that into my day. It is making such a difference for me!

It's Day #20 of the Go to Bed Early Challenge, but don’t ask what time I went to bed last night, because I stayed up way too late. But it’s Friday and I’m hoping to get somewhat back on track this weekend.

How was YOUR day yesterday? What does your soul need today?

P.S. Read more about the Go to Bed Early Challenge here. Need some help and inspiration to go to bed early so you can get up and use your mornings well? Download Day 1 of Make Over Your Mornings for free (scroll to the bottom of this page to sign up for it!)

   

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21 Days to a More Disciplined Life

   

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