Spring Forward 2017

It’s that time again to Spring Forward (Sunday at 2 a.m.).

Twice a year I write about time change. (Read last year’s Spring Forward post here.)

I have never been a fan of time change.

I don’t get the point of it. I grew up in Arizona where time change doesn’t occur.

I say, let’s Spring Forward and be done with it.

To my Arizona family members who can never quite get the time difference: Starting Sunday we will be on the same time.

Last year when we Sprang Forward I followed all of the advice (and then some) I am giving below and wow, it really does work! (Here’s the post about me taking my advice with time change.)

This is the advice I like to give on how to deal with time change:

Preparing for Fall Back 2016

Twice a year I write about time change. And we are upon that time once again.

For most of us in the U.S. we will Fall Back on Sunday at 2 a.m.

Many of my readers are from Arizona, so this post doesn’t apply to you as much. (And note to my family, starting Sunday I will be an hour behind for about four months.) But I think the suggestions I am going to make are great whenever you cross time zones or as we move into the cooler and darker (and in Oregon, wetter) season.

I am not a great sleeper. And time change for me is pretty difficult.

When you Spring Forward, you lose an hour. The light is different. It is more difficult to get to bed on time for your workweek.

When you Fall Back, you “gain” an hour. But that gain can still really mess you up.  If you normally get up at 5 a.m. then you are likely gonna start rousing at 4 a.m. Ugh! And the evenings get darker earlier, which has already been happening lately.

That “gained” hour can throw your day (or even the following week) off.

There are ways to help your … Continue reading

Finally, some sleep relief

Recently I realized one night as I was reading my 900-page book before bed that I was finally sleeping better.

For years I have had a battle with sleep. And lack of sleep and tiredness was winning.

I usually fall asleep without an issue, but I wake up a lot (sometimes more than 10 times a night).

I went to my doctor in November to discuss my sleep issues. Everything I was already doing (like going to bed every night around the same time and waking up about the same time in the mornings) was what I should be doing.

But my doctor had one thing to add: Reduce screen time before bed.

Screen time=iPhones, smart phones, iPads, tablets, computer, Kindle, TV, etc.

My norm at the time and for years had been to fall asleep to the TV. From many years ago when I lived alone falling asleep to the TV was a comfort. And it was a bad habit I had continued until November.

My doctor suggested I reduce my screen time one to two hours before bed. Two hours is extreme for me. So I’ve been doing at least an hour.

My doctor told me it could take … Continue reading

Going bone deep

Every week in my yoga classes I have a theme.

Last week and today we went bone deep.

My theme idea came from an article a student shared with me. It was originally in the New York Times and was reprinted in The Oregonian.

Click here for a link to the article.

Weight-bearing exercises, which includes many yoga poses, can actually reverse some of the negative effects of osteopenia (loss of bone density) and osteoporosis (bone loss).

The article that spurred last week’s sequence and today’s post is about a doctor at Columbia who did a study with 11 practitioners who practiced yoga and had results of increased bone density in their spine and hips.

The NIH (National Institutes of Health) has also done studies on the effects of yoga and osteoporosis and found that weight-bearing yoga training had a positive effect on bone by slowing down bone resorption (break down of bone).

The 12 poses the doctor gave his yogis to practice are:

Taking my advice with time change

For many years I write a post when we Spring Forward and Fall Back and I give advice and tips on how to prepare before the change and things to do after.

(Here’s last week’s post with tips to prepare to Spring Forward.)

I usually follow some of my advice. But not all of it.

This year I decided it would be best to follow my own advice, especially since I have such a difficult time with the time change.

And I actually went beyond.

This is the first year I have felt pretty OK with the time change. And I think it’s because I changed things up a little this year.

Preparing to Spring Forward

Twice a year I write about time change. (Read last year’s Spring Forward post here.)

It’s that time again to Spring Forward (Sunday at 2 a.m.). I am not a fan of time change.

I seriously don’t get the point of it. I grew up in Arizona where time change doesn’t occur.

So to my Arizona family members who can never quite get the time difference: Starting Sunday we will be on the same time.

This is the advice I like to give on how to deal with time change:

Reducing screen time, increasing read time

Last month I had an appointment with my doctor to talk about my sleep issues.

I usually don’t have a problem falling asleep. But I wake up numerous times during the night.

A good night of sleep means I only wake up two to three times a night.

A bad night can be two to three times but I am awake for long periods of time. A bad night can also be me waking up up to 10 times a night.

I pretty much already knew the basics to help get a good night’s sleep.

But my doctor and I reviewed them and she added something to the list.

Some of the habits are:

Taking on the teaching

After returning from a visit with the family in Tucson I jumped into my teaching gig at LA Fitness.

On Wednesday night I taught a yoga class.

Usually right before I teach a new class I get a little nervous. My students were kind and welcoming and the nerves went away rather quickly.

I felt good about the sequence I taught them and how the class went.

Afterward three students came up to chat with me and tell me they enjoyed the class. I received comments such as: I am going to sleep really well tonight; I liked the class because it wasn’t too gentle and it wasn’t too aggressive (I’m gonna take that as a Goldilocks and say it was just right).

I also gave them some tips on a pose to help with insomnia. So many women I know have problems with their sleep.

Yesterday morning I taught a cycle class. I wasn’t sure how that class was gonna go because I was using a playlist I wasn’t 100% sure of. But I know I will get in the groove with the music and playlists. As I do I will feel more

comfortable and confident.

No one stormed … Continue reading

Osteoarthritis of the jaw

About a year ago I stopped chewing gum. I haven’t chewed a piece of gum in more than a year! Me, the chronic gum chewer!

Last June I was having excruciating pain on the left side of my jaw. I was under a tremendous amount of emotion and stress.

When I had braces as a teenager I developed TMJ disorder. Not uncommon when you have braces.

Occasionally my jaw would pop, grind, feel “unhinged” and sometimes hurt. But it usually didn’t last long.

My pain last year didn’t go away. My dentist referred me to an oral surgeon.

The oral surgeon unofficially diagnosed me with osteoarthritis.

Osteoarthritis is the “wear and tear” arthritis.

Eight months later (long story why it took so long) I saw a specialist dentist.

He ordered scans, pictures, etc.

In June I was diagnosed with Degenerative Joint Disease, a fancy way to say osteoarthritis (of the jaw).

What I found rather interesting at my first appointment when filling out the new patient questionnaire was all the questions about my sleep, which is poor. There is a link between jaw issues and sleep issues. Wow, who knew?

My doctor and I decided to deal with my jaw issues … Continue reading

And once again it’s time to Fall Back

So twice a year I write about time change. And we are upon that time once again.

For most of us in the U.S. we will Fall Back on Sunday at 2 a.m.

Many of my readers are from Arizona, so this post doesn’t apply to you as much. But I think the suggestions I am going to make are great whenever you cross time zones.

I am not a great sleeper. And time change for me is pretty difficult.

When you Spring Forward, you lose an hour. The light is different. It is more difficult to get to bed on time for your workweek.

When you Fall Back, you “gain” an hour. But that gain can still really mess you up.  If you normally get up at 5 a.m. then you are likely gonna start rousing at 4 a.m. Ugh! And the evenings get darker earlier, which has already been happening lately.

That “gained” hour can throw your day (or even the following week) off.

This time should be a little easier for me as I don’t have to get up at 5 a.m.

But lately I have been having trouble with my sleep. I finally feel like I have a … Continue reading