September 4, 2024

Hello beautiful human beings!

I’m happy to report I’ve begun to feel the benefits from the loving kindness meditations I started last month.

For those of you who don’t know, the negativity and HOT emotions (including mine!!) of the U.S. election season begged for me to take action protecting my peace, serenity, and best self. So, I started a promise to do loving-kindness meditations from now until we are through this round of political pressures. 

I feel less irritated when I hear, see or even think of people and situations that used to really set me off. I feel more compassionate toward myself and all people, despite our differences. I haven’t given up any of my beliefs, just a whole lot of pissed-off-judgemental-self-righteousness - and I’m quite sure the world is better off without that version of me! Here’s to being our own personal bests.

Hugs,

Amy

P.S. I hope this newsletter lands in your email box like a sweet friend, full of unconditional love, straightforward truth, and a hearty giggle or two. If so—forward it to a friend! They’ll feel so loved that you thought of them ❤️. If not—unsubscribe! No need to keep tolerating clutter that doesn’t add value to your life 👍.

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Want better sleep? Consider stepping outside.

SLEEP. Numerous factors influence our sleep quality, many of which are familiar and backed by common sense.

Here are some well-known "Do's" and a less common "Maybe" to consider:

Do:
- Enjoy a warm bath or shower at night.
- Avoid blue light/screens before bedtime.
- Keep stressful conversations to earlier in the day.
- Maintain a consistent sleep/wake routine.
- Limit naps.
- Expose yourself to sunlight upon waking - ideally outdoors, not through a window.
- Restrict caffeine intake, especially in the afternoon and evening.
- Establish a nighttime routine to calm the nervous system (e.g., face washing, reading, knitting, journaling, wearing your favorite pajamas, drinking warm herbal tea).
- End your day with a list of accomplishments, tomorrow's tasks, and things you're grateful for.
- Meditate and/or pray.
- Exercise during the day.
- Consider Magnesium supplements if appropriate.
- Use sleep aids, including melatonin products, as TEMPORARY solutions.

Maybe:
- Spend time outside. Wondering about something new to improve your sleep? I asked myself, "Does being outside affect sleep quality?" After some research, the answer seems to be a solid MAYBE. Here's a summary of my findings, with resources for your own exploration - or you could simply try it and observe the effects on your body. Enjoy your time outdoors!

This study Time Spent Outdoors and Associations with Sleep, Optimism, Happiness and Health before and during the COVID-19 Pandemic in Austria explored the impact of "time spent outside" (TSO) on various outcomes. It involved around 1000 participants in 2017, with follow-up data from a similar group in 2020, during COVID restrictions. The findings suggest that less time outdoors correlates with shorter sleep duration, later sleep timing, and, in 2020, chronic insomnia. The study concludes that TSO may protect against sleep, mood, and health issues, especially during stressful times.

This literature Associations between Nature Exposure and Health: A Review of the Evidence review  presents mixed results on the impact of "greenspace" on sleep. It suggests that green environments might buffer noise disturbances, potentially improving sleep duration and quality. However, only a few studies have explored this relationship, with a recent review indicating a positive association between greenspace exposure and sleep quality in adults.

Both sources provide further references for those interested in diving deeper into the research. Happy reading and experimenting with outdoor time for better sleep!

This article was researched and written by Amy Chang, MS, RN, NBC-HWC, edited by AI, and finalized by the author. 

Cool Tool, Tip or Resource

 Magnesium. It’s good for you!!

I get lots of questions about Magnesium - how to use it, what it helps, and what type of magnesium to take. Here’s a 23 minute comprehensive guide video to help you sort it all out. I know it’s a little on the long side. You can always watch it on 1.5 speed…or you can snuggle up with a friend, relax, and educate yo’self!

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"What I have learned during this has spread across the breadth of my life I thought I was in for just a situation or two; in reality I found life skills to help me in a lot of situations." - B. 

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Upcoming Events    

Mountains to Sea Event
Join us on October 13th in Wilmington for the Mountains to Sea Event. Amy will be part of the event, and Veg-Out will also be there. It's a great opportunity to connect and explore sustainable living.

Alzheimer’s Walk - Mountains to Sea Series
Mark your calendar for November 2nd for the Alzheimer’s Walk, part of the Mountains to Sea Series. This event supports those affected by Alzheimer’s, with the location to be announced on October 26th.

Book Club Kickoff
Starting September 17th, join our Book Club as we dive into Brené Brown’s “Rising Strong.” Engage in discussions on vulnerability, resilience, and personal growth.

Sign-up for Book Club

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With our Jumpstart Coaching Package, you’ll embark on a 3-month adventure, focusing on one crucial area of your health. Feel the excitement of clear goals and the support of an expert guide every step of the way. Start your transformation today and turn your vision into reality! 🌟

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Coach Amy Chang

Amy Chang, MS, RN, NBC-HWC is a health coach who works with people struggling to lose weight, have enough energy, and choose better health to create healthy bodies, feeling more confident and empowered with peacefulness and ease.

Amy knows that people can accomplish more than they think they can, and with a little coaching people can have the health they really want to do all the stuff they want to do with all the people they love.

Amy is a board-certified health and wellness coach through the National Board for Health and Wellness Coaching

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