The Benefits of Sleep and How to Enhance Your Sleep Routine

At Ace of Cups, we know that good sleep is key to feeling your best. It’s not just about getting rest—sleep impacts everything from your mood to your immune system. Let’s dive into why sleep matters and some simple ways to improve your sleep with a little help from massage, breathwork, herbs, self-massage, relaxing bath rituals, and journaling.

Why Sleep is So Important

Getting quality sleep does wonders for your health:

• Physical Restoration: Sleep is when your body gets to work repairing tissues, building muscle, and boosting your immune system.
• Mental Clarity: A good night’s sleep sharpens your memory, improves learning, and makes decision-making easier.
• Emotional Balance: Sleep helps keep stress and anxiety in check, setting you up for a calmer, happier day.
• Boosted Performance: Whether it’s tackling your workday or your workout, sleep gives you the energy and focus to perform at your best.

Creating a Relaxing Sleep Routine

Consistency is key to a great sleep routine, and it doesn’t have to be complicated:

• Stick to a Schedule: Try to go to bed and wake up at the same time every day to keep your body’s internal clock on track.
• Wind Down Your Way: Find what relaxes you—reading, meditating, or soaking in a warm bath can all help ease you into sleep mode.
• Limit Screen Time: Reducing screen exposure an hour before bed can really help your body wind down naturally.
• Journaling: Spend a few minutes jotting down your thoughts before bed. Journaling can help clear your mind, making it easier to relax and let go of any lingering worries.
• Set the Scene: A cool, dark, and quiet bedroom is ideal. Add a diffuser with calming scents like lavender or chamomile for an extra touch of relaxation.

Sleep-Enhancing Techniques: Massage, Breathwork, and Self-Care Rituals

Incorporate these soothing practices into your bedtime routine for better sleep:

• Massage Therapy: Regular massages can work wonders by easing muscle tension and lowering stress, making it easier to drift off. At Ace of Cups, our therapists are here to tailor each session to your needs, helping you relax deeply and sleep soundly.
• Self-Massage with Sesame Oil: A gentle self-massage with warm sesame oil before bed can be incredibly calming. Focus on areas like your feet, scalp, and joints to soothe your nerves and prepare your body for rest. A quick rinse after can leave you feeling refreshed and ready for sleep.
• Breathwork: Techniques like the 4-7-8 breath (inhale for four counts, hold for seven, exhale for eight) can help calm your mind and relax your body, making it easier to drift off.
• Bath Rituals with Relaxing Bath Salts: A warm bath with relaxing bath salts infused with lavender, chamomile, and magnesium can be a game-changer. Soak away the day’s stress and let the warm water and calming scents ease you into a restful state.

Herbs for a Better Night’s Sleep

Nature offers some gentle yet effective remedies for sleep. At Ace of Cups, we’ve curated a selection of sleep and dream teas, oils, and tinctures to make it easy to incorporate these herbs into your routine:

• California Poppy: Great for calming the nerves, California poppy gently eases you into sleep without the heaviness of stronger sedatives.
• Chamomile: This classic herb is perfect for sipping as a tea before bed, offering gentle relaxation to help you unwind.
• Lavender: Available in many forms, from teas to essential oils, lavender is a go-to for its soothing and sleep-promoting properties.
• Passionflower: If stress is keeping you awake, passionflower can help. It’s known for its ability to reduce anxiety and help you relax.

Explore our range of sleep and dream teas, oils, and tinctures at Ace of Cups to find the perfect herbal support for your nightly wind-down. Ready to improve your sleep game? Drop by Ace of Cups to explore our personalized services, herbal products, and more. Let’s get you set up for nights of restful sleep and days full of energy and calm. Sweet dreams await!

“Work Smart, Not Hard!”
Staying safe on the job is important to your quality of life. It is so easy to get caught up in work and forget to take care of ourselves. I wrote this as a little check list to help you out on your day at work.

First lists look at activities that are known to put us at risk for injuries to occur.

Risk Factors for Injury:
• Awkward positions: being on a computer, standing too long, sitting too long, reaching behind while twisting, overhead work, poor lifting technique, constricted work space, phone use-speaking and texting, postures held for long periods, having items putting weight on pressure points (tool bags,backpacks, purses),driving static postures, maintaining fixed positions
• Repetitive motions: typing, texting with the thumb,using the mouse, writing, lifting, climbing, painting, typing, tool operation, opening packages
• Excessive force: Lifting, pushing, pulling, moving heavy objects
• Vibration: power tools, operating heavy equipment, driving, bicycle riding
• Stress: (causes muscular tension, tight muscles = injury) physical or emotional, general unhealthy lifestyle habits, poor nutrition, poor sleep, general fatigue, rushing / shortcuts, not getting along with coworkers, problems at home

Advice for smart working:
• Know what you are lifting, how you will lift it and the weight of the object.
• Make sure your pathway is clear and tripping hazards and debris have been removed. • Don’t take shortcuts. Clear work space to improve access to tools and materials being handled.
• Know when you need help and ask for it!
• Don’t obstruct your vision when carrying.
• Don’t use a partial grip when carrying (example 1 to 2 fingers.)
• Don’t bend or twist at waist when lifting.
• When possible alternate tasks, to reduce repetitive injury.
• Alternate heavy lifting with light tasks.
• Adjust your workspace to ft your personal needs. Be sure you have your computer set up properly and that your desk fits your size, invest in a good office chair, wear good shoes. If you have a standing desk alternate it with your sitting desk.
• Don’t pinch your toes when lifting
• Plan workflow to optimize safety and production.
• Minimize distance that loads are lifted, lowered and transported, for example; have your lumber dropped of near work site to minimize carrying by hand.
• Position loads to be able to lift in the power zone (above the knees, below the shoulder and at the midline)
• Wear work gloves that ft.
• Choose tools that have padded grips and handles that extend across the whole pad of your hand and tools that promote neutral posture of your wrist.
• Use knee pads, when work requires long amount of time on your knees.
• Load tool belts evenly, use padded tool belts with suspenders, and use mobile tool bucket when possible.
• Pack containers so contents will not shift and the weight is balanced.
• When an object is too heavy for one person use a two person lift. When lifting with others it is optimal to pair people that are of similar heights, keep load level and lift at the same time.
• Recovery time. Take short breaks.
• Take breaks every hour to stretch when sitting or doing computer work for long periods of time
•Speak up when you see unsafe activity.
• Minimize the amount of time you are on a computer or phone
• Drink plenty of water through out the day
• Always use your PPE, blue glasses, proper headphones, Hard hats, eye protection, gloves, ear plugs, boots.
• When working on a computer, get up and take walks every couple hours. Movement is essential

Use Proper lifting techniques- Basic tips for lifting
• Squat to lift and lower
• Do not bend at the waist and twist the torso
• Keep your back straight while lowering
• Keep weight as close to you as possible
• When turning with an object, turn feet first and follow with torso
• Keep core engaged when lifting and putting down weight
• When possible, keep feet apart and staggered.

Instructions for Diagonal lifting -Use this basic lifting technique for small objects when you can straddle the load and use a wide stance (this technique is considered the safest)
• Get as close to the object as possible
• Use a wide stance with one foot forward and to the side of the object for good balance • Keep your back straight and use your legs and hips to lower yourself down to the object
• Slide the object to you.
• Put the hand (same side as the forward foot) on the side of the object furthest from you.
• Tighten your core muscles in order to keep a straight and strong back, look forward and upward, lift slowly and follow your head and shoulders, hold the load close to your body, lift by extending your legs with your back straight, and breathe out as you lift.

Recognize warning signs that your co-workers / volunteers / employees / employers are at risk for injury.
Watch out for each other!
• Worker fatigue
• Irritability
• Unusual complaining about pain or work conditions etc.
• Exhibit pain behaviors. (not moving body parts, self-restricting movements, massaging body parts, excessive stretching, modifying tools, careless work habits)
• Modifying tools
• Rushing- Watch out for yourself, only you can feel what is happening in your body
• Know your own warning signs and ask for help, breaks, or a different task.
• Signs of injury: Pain, stiffness, numbness, tingling, limited range of motion, muscle weakness, spasms, and strains, atrophy at the base of thumb, changes in skin color, such as blanching of fingers (fingertips turning white),nearing a meltdown

When managing a team and delegating tasks
• Ensure that the individual is up to the task, physically, technically, and emotionally.
• Check in on crew morale, is everyone getting along, having fun, not getting bitchy.”
• When necessary, reassign workers to a crew that fits them better.
• Ask your team for feedback on assigned tasks, physical ability, and work site efficiency

INJURY PREVENTION IN YOGA ASANA

Injury Prevention
Injury can happen in yoga class and if it happens to beginners they are likely to never return to your class or yoga in general. It is our job, as teachers, to make beginners safe, supported and excited about the prospect of joining those already on the yogic path. Most yoga injuries are not serious and often go unreported to teachers. However, though rare, some serious injuries also occur, some of these include sprains, fractures, strains, dislocations, ligament tears, bone spurs, etc. Most injuries that come from yoga come from sustained, out of alignment, postures that are practiced with repetition and high intensity, most develop gradually and can be corrected if the student learns to be more mindful of the postures, and is shown that there is no wrong or right, only safe and unsafe. As teachers, we can assist our students and help them to not get injured, yet we cannot force someone, who is determined to do it “the right way” to keep their bodies safe. You cannot keep your students safe, but you can put them in danger. Yoga asana that is gentle, alignment based, with proper sequencing and attention should be used to teach beginners.

Take the time to practice with props. Props are a wonderful way for advanced practitoners to support the joints, build strength in different areas, and deepen poses. And for beginners to gain body awareness when starting the practice. Use props when you demonstrate to make your students feel ok about using them. Encourage all the students to try the props first. When you demonstrate, show the pose that is realistic for that class. Encourage your students to check in with the yamas and niyamas in the poses. Know your anatomy as a teacher. If a student has an injury that you don’t understand, ask them about it, and don’t be afraid to tell someone you don’t feel comfortable working with their injury or condition – you don’t want to endanger your students because your ego got in the way. We can’t know everything as teachers and it is good for our students to be able to share their knowledge, and if they are unable to tell us, they often realize this and then do more research. When in doubt, have the student do an alternative pose. Do not push your students; encourage them and support students to move into more challenging poses when they are ready.

Common causes of yoga injuries (student and instructor related)
Pushing oneself
Competing with others or a past image of oneself
Weight bearing on non-weight bearing structures without proper support, sequence, preparation
Too many poses in a row putting weight on non-weight bearing structures
Too many asymmetrical poses in a row
Uneducated teachers
Teachers that don’t continue studying the function of the body
Teachers who don’t practice or study with teachers
Poses that are consistently out of alignment (knee in front ankle)

Help your students prevent injuries
Intake forms where first time students can write injuries is important as students are often too shy to say it in front of the class
Remember they don’t always tell you of the injury, then you go to assist them and they say,” be careful I broke my neck”
Know your students
Be attentive
Keep up with current research on injury prevention
Use proper sequencing in class
Do not compare students to one another
No pain no gain doesn’t apply
Props, props, props, (walls, blocks, straps)
Encourage the students to be honest and gentle with themselves
Learn the principles of alignment to correct misalignments in your students postures
Give your students a rest in the sequence and be able to modify your sequence to your class
Let your students know they can rest if they need to
Wrists must be spread wide and if they hurt supported with a rolled up mat or plank board
Elbows out of alignment will experience joint pain, Keep the elbows tucked alongside the ribs when bending and keep the “eye “ of the elbow forward
Shoulders must be in alignment, esp. when bearing weight on them, try not to lift them towards the ear in a shrug and pinch the muscles which can cause injury. Strengthening this area is more important than over stretching it.
Ribs and spine should be lengthened in twists. Use the puppet string from the head to feel that lift.
In twists allow the pelvis of the opposite side to move slightly to protect the SI ligaments
In forward bends the spine should lengthen rather than bend. The goal is to lengthen not get the head to knees, ground etc.

STRESS THE SILENT KILLER But have no fear massage, yoga, nature and meditation are just some techniques that can help to keep stress under control.

As homo sapiens were evolving, we developed the sympathetic and parasympathetic nervous systems. The main purpose of the sympathetic nervous system is stress and danger response; once the danger/stressor has passed,the parasympathetic nervous system then comes in and restores the balance and normal function of the body (such as digestion, sleep, immune response, etc.). The human body has had a hard time evolving to sufficiently cope with the amount of outside stressors of the modern world. We often spend the entire day from waking until sleep, living in our sympathetic nervous system, adrenaline and cortisol pumping through our blood. To put it simply, our nervous system is literally reacting to “everyday” life, as though simple sounds, such as your phone getting a text, are the equivalent of a saber tooth tiger about to attack you. In small doses stress plays a very important role and is a good mechanism to protect us – this is the purpose of the sympathetic nervous system. However, when the stress hormones overload the body, many negative health effects can manifest. Stress response must be followed by relaxation response for optimal health and quality of life. The average days of many individuals may begin by rushing to feed the kids and get them on the bus, being stuck in traffic, high stress job, lunch meeting, more traffic, kids soccer game, making dinner, paying bills, checking email, etc. For the majority of people, stress response stays activated and the body never allows the relaxation response to do its job and restore balance. When we sense danger or feel threatened our nervous system responds by releasing stress hormones. These hormones including adrenaline and cortisol flood the bloodstream and kick the body into emergency response. When that happens, blood pressure rises, immune system is suppressed, the aging process can be sped up, the digestive system is suppressed, the breath becomes faster, the muscles tighten, blood is sent away from the digestive system and toward the limbs and the body gets ready to “fight” or “flight”. When we have a healthy amount of stress it can sharpen our concentration, help us stay focused, and alert, in the face of danger it can save our lives, giving us extra speed and strength. However, when we let stress govern our lives and keep the stress hormones in our blood we could have long-term negative health effects. Some of these symptoms of stress include depression, poor appetite, pain in the body, sleep problems (too much or too little), weight problems, heart problems, constipation, diarrhea, loss of sex drive, anxiety, short temper, and skin conditions. The longer we – as people – live in stress responses, the harder it is to relax, and the more “normal” it becomes for the body to be stressed out. There are ways in which we can minimize the effects of stress allowing the relaxation response to kick in, reducing the negative effects of stress. Dancing, massage, yoga asana, meditation, journaling, walking, spending time relaxing and doing things we love are some of the techniques we can use for self care. When the mind relaxes, the muscles in the body will relax and reduce the tensions caused by stress.

Self-care is essential for maintaining physical, mental, and emotional well-being. It’s important to make time for yourself and practice self-care regularly. Here are 18 self-care practices that you can incorporate into your daily routine to help you feel refreshed, rejuvenated, and balanced.

1. Take a relaxing bath with candles, epsom salt, and leave your phone in the other room. The warm water and Epsom salt can help to ease muscle tension, while the candles and phone-free environment will help you relax and unwind.
2. Start your day off right by drinking warm lemon water in the morning. Lemon water is a great way to detoxify your body and boost your immune system.
3. Dry brushing is an excellent way to stimulate circulation and remove dead skin cells. It also helps to firm your skin and improve the overall appearance.
4. Spending time in nature is a great way to reconnect with yourself and the world around you. Take a walk in a park, sit by a lake, or hike a mountain. Being surrounded by nature can help to reduce stress and improve your mood.
5. Gaze at the moon for one entire moon cycle. This practice helps to connect you with the natural rhythms of the earth and promotes feelings of peace and tranquility.
6. Write in your journal. Journaling can be a great way to process your thoughts, feelings, and experiences. It can also help you to identify patterns and gain insight into your life.
7. Walking is a great way to get some exercise and clear your mind. It can help to reduce stress and anxiety, and improve your overall mood.
8. Eating healthy, whole foods such as fruits and vegetables is essential for maintaining good health. Eating a balanced diet can help to boost your energy levels, improve your digestion, and reduce your risk of disease.
9. Playing or listening to music can be a great way to express yourself and relieve stress. It can also be a fun and enjoyable way to spend your time.
10. Reading a folk tale or spiritual text can help to inspire and uplift you. It can also provide you with valuable insights and wisdom.
11. Laying over a bolster can help to stretch and release tension in your back and shoulders. It’s a great way to relax and rejuvenate your body.
12. Legs up the wall is a yoga pose that can help to reduce stress and improve circulation. It’s a great way to release tension in your legs and lower back.
13. Connecting with a friend, animal, or family member is an important aspect of self-care. Spending time with loved ones can help to reduce stress and improve your overall mood.
14. Visiting a plant store or community garden can be a great way to connect with nature and surround yourself with beauty and life.
15. Dancing when no one is watching is a great way to express yourself and have fun. It can also be a great way to relieve stress and tension.
16. Wearing good shoes can help to improve your posture and reduce stress on your feet and legs. Investing in a good pair of shoes can help to improve your overall well-being.
17. Taking a break from bracelets and watches can help to reduce stress and pressure on your wrist. It can also help you to connect more with the present moment.
18. Leaving your phone at home can help to reduce stress and improve your overall well-being. It can also help to connect you with the present moment and with the people and world around you.

Incorporating these self-care practices into your daily routine can help you to feel refreshed, rejuvenated, and balanced. Remember, self-care is not about indulging in luxuries, but about taking the time to care for yourself and your well-being. It’s important to make self-care a priority in your life, and to find practices that work for you. Experiment with different self-care practices and see which ones resonate with you. Remember, self-care is not a one-time event, it’s an ongoing process that requires commitment and consistency. Incorporating these 18 self-care practices into your daily routine can help you to feel more connected, balanced, and at peace with yourself and the world around you.

 

Self care is the practice of taking care of your physic

al, mental, and emotional well-being. It’s an important aspect of maintaining overall health and happiness, and it’s something that everyone should prioritize.

If you’re looking to start incorporating self care into your daily routine, here are 10 simple practices to consider:

1. Take breaks from screens: Spend some time away from screens each day to give your eyes a rest and reduce eye strain.
2. Get enough sleep: Aim for 7-9 hours of sleep each night to give your body and mind the rest they need to function at their best.
3. Exercise regularly: Physical activity is important for maintaining physical and mental health. Aim for at least 30 minutes of moderate exercise each day.
4. Eat a healthy diet: Make sure to include plenty of fruits, vegetables, and other nutrients in your meals to fuel your body and mind.
5. Practice mindfulness or meditation: These practices can help you stay present in the moment, reduce stress and anxiety, and improve focus and clarity.
6. Set boundaries: It’s important to know your limits and be willing to say no when you’re already feeling overwhelmed.
7. Take breaks from work: Step away from your work for a few minutes each hour to rest and recharge.
8. Spend time in nature: Being outside and surrounded by greenery can help reduce stress and improve well-being.
9. Practice gratitude: Take a few minutes each day to reflect on the things you’re grateful for. This can help improve mood and perspective.
10. Engage in hobbies or activities you enjoy: Taking time to do things you love can help you relax and de-stress.

Incorporating these self care practices into your daily routine can help you maintain your physical and mental health, and improve your overall well-being. Don’t hesitate to start making self care a priority today!

Burnout is a common problem faced by many people, especially those in high-stress careers or those who are constantly on the go. It is characterized by feelings of exhaustion, cynicism, and a lack of accomplishment, and it can have serious negative consequences on both physical and mental health.

One of the most effective ways to prevent or recover from burnout is through the practice of self care. Self care refers to the various activities and behaviors we engage in to take care of our physical, mental, and emotional well-being. It can include anything from getting enough sleep and exercise, to setting boundaries and taking breaks from work, to practicing relaxation techniques or engaging in hobbies.

The importance of self care in overcoming burnout cannot be overstated. When we neglect our own needs and well-being, it becomes much easier to become overwhelmed and burnt out. On the other hand, when we make self care a priority, we are better able to manage our stress and maintain a healthy work-life balance.

There are many different self care strategies that can be effective in overcoming burnout. Some examples include:

• Setting aside time for relaxation and leisure activities: This can help you recharge and refocus, and give you a much-needed break from the demands of work.
• Practicing mindfulness or meditation: These practices can help you stay present in the moment and reduce stress and anxiety.
• Exercising regularly: Exercise can help improve mood, reduce stress, and boost energy levels.
• Eating a healthy diet and getting enough sleep: These are essential for maintaining physical and mental health.
• Setting boundaries and saying no when necessary: It’s important to know your limits and be willing to turn down additional responsibilities or commitments when you’re already feeling overwhelmed.
• Seeking support: Whether it’s through therapy, support groups, or simply talking to friends and family, it’s important to have a network of people you can turn to when you’re feeling burnt out.

In conclusion, self care plays a crucial role in preventing and overcoming burnout. By prioritizing our own needs and well-being, we can better manage our stress and maintain a healthy work-life balance. Don’t hesitate to start incorporating self care practices into your routine today!