Daily Life

Tips for Tackling Sleeplessness Without Prescription Pills

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Faviola the CEO Hustler

Tips for Tackling Sleeplessness Without Prescription Pills

Faviola the CEO Hustler

By FAVIOLA VALENCIA "THE CEO HUSTLER"

Blog courtesy of Sheila Olson

Entrepreneurs sacrifice many aspects of their personal lives for their business. Unfortunately, this often means de-prioritizing healthy activities like exercise and sleep. Women are particularly at risk of the adverse effects of sleeplessness.

 

According to the American Academy of Sleep Medicine, women are more likely than men to suffer from trouble sleeping and tend to have a harder time functioning on too little sleep. There’s no doubt that women business owners need to make sleep a priority in their lives! If you’re having trouble getting the quality sleep you need, check out the following tips to relieve sleeplessness naturally.

“Life is to short live it wisely and don’t stress on things that you can’t control and focus on the things you can- Faviola Valencia”

Transform Your Phone into a Sleep Coach

 

Although your phone can be extremely useful for connecting with clients, managing your marketing strategies, and staying organized during the workday, it can be a serious sleep disruptor in the evenings.

 

Transform your device from a bedtime procrastination culprit into a personal sleep coach by downloading some sleep-promoting apps. Headspace and Relax Melodies, for example, are excellent resources for guided meditations and soothing sleep sounds. Other apps, like Sleep Time and Sleep Cycle, will track your sleep cycles and gently wake you up in the morning during your optimal sleep phase. Just make sure your smartphone is powerful enough to run your apps all night long!

 

If you’re in need of a new phone, some of the latest iPhone models have up to 25 hours of battery life and wireless charging. If you’re an Android user, models like the Asus Zenfone 6 and Moto G7 Power are high-performing devices and offer multi-day battery life. 

Give Your Bedroom a Makeover

 

Our bedroom environments affect our quality of sleep more than we think. Some common household sleep disturbers include noise, heat, and clutter. If your bedroom environment doesn’t feel like a sleep sanctuary, it’s time for some redecorating! Thrive Global recommends decluttering, hanging blackout curtains, and repainting in calming pastel colors.

 

Investing in a new mattress can also do a lot to improve your sleep. Outdated mattresses are uncomfortable and unsupportive, which is why it’s important to replace your mattress every 7 to 10 years. If it’s time for an upgrade, be sure to read online reviews before buying a new bed. Different mattresses are better suited for different body types. For example, Tuft & Needle mattresses can be very comfortable for small and medium-sized sleepers but may not provide enough support for people over 250 pounds. You’ll also want to keep your preferred sleep style in mind when selecting a mattress since back and stomach sleepers tend to need more support, while side sleepers need conforming pressure relief.

Adopt Healthy Lifestyle Habits

 

The activities you engage in on a daily basis can also have an impact on your sleep. For example, nicotine and alcohol have a very negative impact on sleep quality and increase the frequency of nighttime wakings. Research suggests that these substances are even worse for our sleep than caffeine! On the other hand, a healthy diet will ensure you get all the essential vitamins and minerals that your brain uses to regulate sleep-inducing hormones. Regular exercise can also help you fall asleep faster and sleep longer, especially if you get moving in the late afternoon. Just try to avoid exercising too vigorously right before bed. In general, healthy habits tend to help us fall asleep faster and enjoy better quality sleep.

 

Don’t underestimate the importance of sleep. Your business relies on your ability to care for yourself and stay balanced. Getting a good night’s sleep every night will benefit your overall health in several ways, and in turn, give you the energy and motivation you need to take your business to the top.

Daily Life

Work – Life Balance

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Faviola the CEO Hustler

Work-Life Balance

the ceo hustler helping you boss up and rise

By FAVIOLA "THE CEO HUSTLER" VALENCIA

Work-Life Balance is so important in today’s modern world, do you agree?

 

Do you also agree that our lives are constantly up/down, left/right and we are constantly struggling to achieve the “comfortable work-life balance”…

“In business and in life we must have work-life balance in order to be happy and avoid the daily stresses of life and business” – Faviola

Do you know that part of the problem is that:

  1. Technology has REMOVED all boundaries between work and home.
  2. That we are so focused on building an “Empire” vs focusing on what’s important “family, friends, ourselves”.
  3. And we spend more hours at work, business vs our home and family.

 

“According to a blog provided by (JodyMichael.com) a recent study, 65 percent of employees said that their manager expects them to be reachable outside of the office; one in five survey respondents reported working 20 or more hours per week on their own time.

 

While a growing number of companies are recognizing the many benefits of work-life balance, it remains up to you to keep the scale in check.”

At what point do we say “enough is enough”, it’s time to focus on me, my family, friends and NOT so MUCH on money and work that we lose focus on what’s important!

 

In my line of work I see this happening so much day in/day out and like I mentioned before I’m guilty of this myself!

 

I was just like many of you – focusing on “work, work, work” instead of focusing on my kids and family…But I’m one of the lucky ones…

  1. Our kids turned out OK (Good abiding citizens)
  2. Thank God our kids are well behaved (at least when at home)
  3. My kids are doing good (sports, Navy, Trade work)…BUT

 

Not many families can say the same…Many of you;

  1. Are dealing with your kids being depressed, sad, misbehaving, etc
  2. Don’t have time for your kids and therefore are acting up
  3. Have kids with bad behavior, or are struggling with your kids

 

Now I get it for many of us business owners, professionals, freelancers a work-life balance is incredibly important, but sometimes hard to achieve, but we also know that it’s important for happiness, productivity, and effectiveness at work. 

 

In my years (decades) as a business owner, wife and mother to 4 children (9, 15, 18, 23) achieving the right balance between business and lifestyle will not only give you the best chance of strong performance at work but also help you to maintain a healthy relationship.

Learn more about why Work | Life balance is imporatnt

Watch it for free . No registration needed. 

The point to this post and video is that as a parent and business owner, it is our responsibility to care for our families regardless of the amount of work we or how tired we are, or how much we have on our plate. 

 

Our FIRST job and responsibility are to take care of ourselves, SECONDLY, you have to take care of your family and LASTLY create a WORK-LIFE BALANCE in order to achieve our goals!

 

Here are some basic SIMPLE TIPS to consider…

  1. Plan and prioritize your Day for both Work and Home
  2. Design a “Work-Free” zone and a “Work” zone 
  3. You must Create and Stick to the time designated for your Business and Family
  4. Create a budget and live within your means, so your not stressed and overworked trying to make ends meet
  5. Don’t overextend yourself and take more than what you can handle

 

As parents, our job is our family and it’s our responsibility to embed good values, respect, and it’s our responsibility to care and mentor our children.  Teachers are there to help, but it’s NOT their responsibility to raise our kids!

We live in a horrible time and I ask that you take some time and reevaluate yourself, your life, your business and ask yourself…

 

“Am I living and doing the right thing, Am I providing my family the love and support and care that they need, Am I overworking myself and un attending my family for money, Is my priority my family or my business or both and can I create my Life-Work balance, Am I ready to make changes for the best benefits for myself, my family and business”…

Daily Life

Clean Air in Your Home_How to Keep your Family Healthy

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the ceo hustler blog

Faviola the CEO Hustler

Sheila Olson, Blog Contributor

Faviola the CEO Hustler

By FAVIOLA VALENCIA

Clean air is important for our health, but we often associate it solely with the outdoors. Pollution of all kinds can be found across the U.S., although more and more people are making an effort to reduce their consumption of fuel and energy in order to offset the effects of global warming. However, air pollution can also occur inside the home, creating issues related to mold, bacteria, dust and mites. That’s why it’s so important to ensure that your house has the cleanest air possible through cleaning and the removal of pollutants.

 

One of the most overlooked air quality issues in a home is often the filter for the HVAC system. When the filter isn’t changed for a period of time, dust, debris, pet hair and even pollen can become trapped inside and blow right back out into your home as it gets full. Changing your air filter once a month — especially during the spring and summer, when outdoor air quality is often the worst — can help you keep your family safe and healthy.

“Always do what you love and remember to #bossupandrise”

Remove and prevent mold

 

Mold is a pollutant that can cause lots of problems if left untreated, from asthma to a chronic cough. If you use a rubber-backed bathmat on the floor, hang it up after each use to air dry and wash it often. Keep an eye out for standing water in the basement especially after it rains, and make sure the hot water heater is in good shape. For more on mold and its dangers, read on here.

 

Add some plants

 

Indoor plants are great for improving air quality, and they won’t break the bank, either. As a low-cost, easy-to-care-for option, you can place aloe vera plants around a room to help boost the oxygen levels and add some color. Just make sure you choose plants that are safe for pets and children and keep them out of reach out of an abundance of caution.

 

Dust and vacuum regularly

 

It can be difficult to stick to a schedule of cleaning when you already have so much on your plate, but dusting and vacuuming regularly will help you keep the air clean and reduce allergies for yourself and your family members. This is especially important if you have pets, as their hair and dander can contribute to the air quality in every room they’re in. Shake out carpets outdoors, and don’t forget to clean the furniture, especially if your pets lounge on it.

 

Use the A/C

 

You may be tempted to save on your utility bills in the spring and summer by leaving the windows open for fresh air rather than turning on the air conditioning, but you’d be surprised at how much that can change the quality of your home’s air. Pollen, spores and bugs can come in through open windows, leaving you vulnerable to allergies and sticking to your carpets and furniture. Some fresh air is fine, but using the A/C as much as possible will help eliminate some of those allergens.

 

Having clean air in your home is imperative when it comes to keeping your family healthy, and it doesn’t have to be stressful. Look for ways you can ensure each room in your house is clean and talk to your family members about how they can help.

So it’s so important to keep your home, office and surrounding areas clean especially for those with allergies, autoimmune disorder or medical conditions.

Daily Life

4 Simple Tips to Help Entrepreneurs Get The Sleep They Need for Success

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4 Simple Tips to Help Entrepreneurs

Get The Sleep They Need for Success

Start Your Own Business

By fAVIOLA VALENCIA-ARANDA

Are you losing sleep due to your small business goals? Well, you could be derailing your efforts to reach those goals faster. Sleep is crucial for your health and wellness — and even your success. So, here is how you can help yourself get more of it.

 

Your Tech Could Be Keeping You Up

 

Being a successful small business owner often means being attached to your laptop and smartphone. But if you make a habit of bringing those devices into your bedroom, you could be disrupting your sleep quality. The bright blue light emitted from cell phones, computers, tablets, and televisions prevents your brain from producing the melatonin needed to fall asleep soundly and stay there for enough time. Getting those devices out of your room is a good first step to enhancing your sleep levels. While most tech should be banished from your bedroom, some smart devices are actually made to help you sleep. If you have problems getting your business to-do list out of your head, using a noise machine can help calm your brain, or you could look into a vibrating alarm clock so you are not jolted out of your dreams by noise.

“Selfcare is so important for the daily and business life, so take care of yourself, we only have 1 life, so let’s take care of it the best we can! – Faviola”

Quality Sleep Is Key to Your Success

In business, a busy schedule is prized. However, if your schedule as an entrepreneur is getting in the way of your sleep hygiene, you could be impacting your success.

 

You need sleep in order to focus on getting your business up and running and to keep yourself healthy enough to do your best every day. So, freeing up some of that work time for more sleep can actually be more beneficial for your business.

 

If bouts of insomnia are keeping you up, know that sleeplessness is common among entrepreneurs too. All the emotions and thoughts that are racing through your head can make it hard to wind down, even when you schedule to sleep. If you cannot get the seven to eight hours you need every night, at least take steps to improve your sleep quality. Keep your bedroom cool and dark so you can get the most out of the rest you do get.

 

Your Night Routine Plays a Critical Role

Even if you get your tech out of the bedroom and schedule time for sleep, it still may not be enough.

 

Your nighttime habits before bedtime affect your sleep quality as much as what you do in your bedroom. Try winding down your work assignments earlier and getting into bed so that you can get an earlier beginning to your day.

 

If your usual nighttime routine includes checking emails and answering phone calls, you may need to adjust those practices too. In order to get the rest, you need to be successful, you have to guard your personal time.

 

Set out-of-office hours that will give you time to unwind before crawling into bed. Doing so from the start will help you maintain that positive balance between your work and life as you become more successful.

But Your Health Routines Have an Impact Too

The way you care for yourself during the day matters just as much too.

 

For example, many entrepreneurs reach for the most convenient food and beverages to keep themselves going. Before you reach for that high-fat snack, however, you should know that it could end up keeping you awake.

 

More fat and processed foods in your diet can lead to disruptions in necessary sleep processes, as well as digestive issues that can make you too uncomfortable to sleep. An imbalanced gut can lead to an upset stomach, constipation, and other problems that can make it harder to sleep. So, think about meal prepping some healthier options, and also consider getting in daily workouts, which will help you sleep better too.

 

Sleep is not an option, especially if you hope to start and run your own small business. Your brain needs sleep in order to focus and get those crucial business tasks done. So, if you are looking for long-term sleep as an entrepreneur, make sure that better sleep hygiene is listed on your shortlist of life and business goals.

 

Photo Credit: Unsplash

Daily Life

Your Health Your Business

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Health is number one

Now, many of you know and have been following my Pain and Health journey and I know many of you may suffer from similar ailments.

So, I’ve decided to take my Health tips and journey to another level…Yes!

Because how many of you struggle with stress, depression, anxiety, health problems?

How many of you suffer from some or all of these same problems due to work, family, business, or daily struggles?

My little secret:

I suffer from all of the above as well as other ailments and chronic diseases, but one thing that has truly HELPED ME…Going back to the “BASICS”

1. I changed the way I ate.

2. Lost the excess weight.
3. Went back to exercising (light).
4. Started meditating and doing yoga.
5. I threw away all my medications and exchanged them for vitamins.

Healthy eating, and NOT skipping meals (shakes and vitamins from @herbalife as well as probiotics, and fish oil, and oregano and grape seed oil and other organic items…*check with your Dr)

6. Resting, yes! Actually sleeping, using melatonin, sleep now from @thrive4wellness_herbalife and chamomile or cinnamon tea…
7. More importantly, AVOID STRESS, STRESS IS A “KILLER”…yes, it will bring you to your “knees and break you”!…
8. Know your “triggers” and try to AVOID them so you can PREVENT flare-ups!
9. Don’t WORK to HARD, know your limits and LEARN to LISTEN to your BODY!.
10. Remember that no matter what you do, you will have ups and downs and it’s how you learn to handle them and cope with them that matters!….

I want to invite you to read my previous Blog Post and to share my story and what I struggle with, but I don’t let these struggles take away my SHINE!  So, let’s #BossUpandRise and Join Me on this Healthy and Fitness Journey today!

So whether it be with my products or those of your own it DOESN’T MATTER, what matters is that you get your HEALTH and LIFE back on track, so that you can continue to do what you LOVE!

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Before you Leave I would like to Invite You to Join my Groups and Subscribe to My #CEOHustlerPodcast and #CEOHustlerYouTubeChannel a Go-to-Place for more Tips, and 411!

Let’s #BossUpandRise #CEOHustlers

Daily Life

Best Health apps of 2019

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Track your Health and route

Best Health apps of 2019

fitness app

Some two-thirds of American adults’ new year’s resolution included fitness goals. A shocking 73% gave up on their objective. It’s no secret that staying active and eating healthily while juggling chaotic work and home life is not easy. However, it’s disheartening to know that under a quarter of Americans are satisfying the recommended amount of weekly exercise — just 150 minutes.

That’s under three hours of exercise per week, which isn’t a lot in the grand scheme of things. Even just 30 minutes of jogging or running per day could make a difference in your life. Living a healthy lifestyle will make you feel better and improve your overall quality of life.

That’s why the Bestow team picked the 12 best fitness apps for 2019. With these smartphone applications, you’ll be so inspired to work out that you’ll look forward to it. Keep scrolling for the highest-rated health and wellness apps.

We break down the prices and features of the top apps in the following categories:

  • Weight loss
  • Running and cycling
  • Strength training
  • Competition and gamification

Become a Blog Contributor by submitting your Blog Post here.

For more Health and Fitness Tips, or for Business Opportunities visit my site today!

If you or anyone you know is suffering from; health issues or stress, depression, and muscle aches/pains or, is looking for a Business Opportunity I invite you to visit my site to learn more!

Thank you!

Faviola the CEO Hustler who is ready to help you #BossUpandRise