Take the Time to Learn to Love Yourself

Take the Time to Learn to Love Yourself

Stay positive and be genuine. I couldn’t have said it better myself!

take the time to learn to love yourselfLearning to live in harmony with other people can sometimes be a challenging concept. The ability to compromise and be patient will get you far when it comes to this, but what is required of us when we consider how to be in harmony with ourselves? Learning to love and accept the person you are, flaws and all, will enable you to be at peace with yourself. This will quickly lead to good things in other areas of your life as you’ll radiate confidence and better understand the things you want.

The concept of learning to love yourself is often referred to as bonding with yourself and it is an incredibly powerful tool for self-healing. Before the process of learning to love yourself can begin it is important that you are willing to take responsibility for all of your actions and feelings. If you don’t know why you are doing…

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How to Prevent a Weekday Hangover

How to Prevent a Weekday Hangover

Hello again! I hope everyone is having a productive week. I wanted to follow-up with you all regarding my last post, “Rise and Shine.” I have started implementing a lot of the tips that I discovered about sleep while writing my first blog.

For instance, I have started getting in bed around 9:30 and turning off all screens. I find that in doing this, I am usually asleep by my 10:30 bedtime.

One thing that I was wrong about in my original post is Melatonin. Everyday Health suggested taking a melatonin 5-6 hours before bedtime. This does not work. It made me sleepy and unable to accomplish tasks I had planned for the evening. I am now taking it 30 minutes before bedtime, as it says on the bottle.

Going to sleep earlier I find that I am naturally waking up earlier, although I am still struggling to get up at my 6:30am goal. I wake up around 7:30am and am still rushing around in the morning.

I still haven’t mastered getting out of bed right when the alarm goes off. I am slowly weaning off the snooze. Also, I have been using my work phone to set an alarm across the room. Admittedly, I haven’t been successful at actually setting it too far out of reach.

Can i just hire someone to come in and blow a fog horn at me every morning?

Anyways,I don’t necessarily see these failures as a bad thing but more like room for improvement!

Going to bed earlier makes me want to prepare for bed too, and it has had a very positive impact on my nightly routine… with one exception.

Alcohol.

There have been a couple instances since I started working on my sleeping habits where alcohol has interfered with my efforts.

One instance was a friend’s birthday party. The other was a family get together. At both occasions I was trying to participate and have fun. YOLO, right? However, the alcohol effected my sleep ritual and I had a hangover the next day.

Which leads me to my next topic, of How To Prevent A Weekday Hangover aka how to make sure you get your ass to work on time the day after a night of drinking and look somewhat presentable.

1. H2O. “For every alcoholic drink you have, your body can expel up to four times as much liquid. The diuretic effect of alcohol, and the dehydration it causes, contribute to the discomfort of a hangover,” explains Jim Woodford, PhD, a forensic chemist specializing in alcohol and drugs for the article “How to Hold Your Liquor” by WebMD.

Oh ok, so in other words, you know when you have to pee a lot when you’re drinking? Yeah, the alcohol is acting as a diuretic and you’re body is getting dehydrated. WebMD suggests having a glass of water with every alcoholic drink.

2. ON-THE-ROCKS. This is brilliant. Order a drink that’s on the rocks. Sip it slowly. As the ice melts, the drink is diluted.

According to WebMD, “Metabolism depends on several factors: gender, weight, age, and health.” In general,a person can metabolize 1 drink an hour.

I am 5’2 and weigh about 125 pounds. Any drink, whether it be a glass of wine or a night-cap, is going to effect me more than my friend who just turned 30 and is 6’2 and 175 pounds.. I inevitably wind up with a killer hangover even if they don’t. My body just can’t handle it.

3. CARBONATION PROBATION. Bubbly drinks “increase the rate of alcohol absorption in the blood,” according to researchers at the University of Manchester and WebMD.  You can use fruit juice or water as a substitute. If you are craving something carbonated you can alternate between alcoholic and non-alcoholic drinks. Choose a drink that looks like an alcoholic beverage like sprite on the rocks and say its vodka and sprite!

4. PAY UP. Now my favorite drink is a crown and seven. Which obviously breaks rule #3. However, scientific research suggests that more expensive brands have fewer congeners, a chemical in alcohol that determines the severity of the hangover.  So I guess my drink is not a total fail, though it’s better to switch to crown and water.

5. NOMS. Chowing down before you pour it up is always a smart decision. WebMD suggests Omega-3 fatty acids AKA fish and nuts or seeds. Also, whole grains.

One thing I learned recently is to not over indulge on wine during a heavy dinner. Wine can cause bloating which is so uncomfortable and makes you sick, regardless of whether you eat or not.

I wish I had these tips sooner! I do have to say that we had an amazing dinner for my friend’s 30th at The Boiler House in the Pearl Brewery.

http://www.boilerhousesa.com

If you are ever in San Antonio, it is a great place for friends and family to meet for any meal. The Quinoa and the Quail Poppers are my absolute favorite.

Also, when we got together at my Uncle’s home in Austin, TX for some family fun, we had the most delicious Tres Leches after dinner drink. I highly recommend it if you like Tres Leches or you like after dinner drinks! With a glass of water, of course.

Do you guys have any tips for beating a hangover? Please let me know! Also, don’t forget to post your comments and share.

Rise and Shine

Rise and Shine

Hi, my name is Jessie Kowalski and this is my first blog post. I am looking forward to seeing where this blog takes me, as it is, my first foray into this world. Many of you may know me from the show Big Brother. Welcome to Kowalski Karma. I hope you get something beneficial and your comments and questions are always welcome.

I titled this first blog Rise and Shine for a couple of reasons. I have reached a point in life where I am ready to stop all of the excuses, worrying, and dissatisfaction I have in life, and start LIVING! In life it so easy to get bogged down by negativity. Hopefully, this blog will help both of us to become our best selves and stay on track. If you are feeling like your stuck and need to give yourself an extra push somehow, but you just can’t seem to overcome your problems, than this is the blog for you. We can do it together, one blog at a time.

Which brings me to my first problem:

I can’t wake up on time in the morning.

I know what you’re probably thinking. I’m 26, an adult by any standard, and this should be the least of my worries. Unfortunately, the kid in me enjoys that extra hour of sleep a little more than the adult in me wants to be on time. Thankfully I have understanding employers who are accommodating me so far. I try to make up for my lateness by working very hard, often times skipping lunch and staying late. However, my days are spent playing catch up. Not to mention, the bad feeling I get when I finally do wake up and realize that I am late…again.

As a close friend of mine said to me recently, “You know what the problem is, now you can change it!”. So rather than talking about the negative impacts my morning lateness has on my days, I want to switch the focus to some ideas about sleep and find the motivation to help wake up on time and start a morning routine! Lets take a look.

According to Everyday Health, “11 Tricks to Waking Up in the Morning” by Madeline Vann,”Much of what you need to do to wake up on time starts by planning your sleep schedule the day and the evening before – and by making your mornings count.” Sounds good… in theory.

Here are the 11 Tips:

1.Know Why You Want To Wake Up

2.Rethink Mornings

3.Get to Know your Body Clock

4. Try Melatonin

5.Power Down Before Bedtime

6.Get Bright Light First Thing in the Morning

7.Reorganize your Evening Schedule

8.Get a Sleep Evaluation

9. Make Hitting Snooze Harder

10.Keep your sleep/wake schedule on weekends

and finally…

11.Keep a log and Evaluate it Weekly.

Wow. That is a lot to think about in place of just hitting that blessed Snooze button in the morning. Good thing I already have #1 figured out. I want to wake up in the morning because I am tired of the stress of running late and feeling like I have already messed up my day first thing in the morning. Madeline suggests telling someone about your goal. DONE!

On to rethinking my morning #2. She suggests thinking about what you want to do when you wake up. Simple. I want to be able to enjoy a cup of coffee in the time it takes me to get ready. So- wake up, make coffee, get in the shower, hair, makeup, get dressed, and let my dog out for a few minutes. Then I have about a 15 minute commute. An hour and a half to do this will be perfect! So that means, dun dun dun 6:30 wake up time.

Now HOW ON EARTH do I get from rolling out of bed around 9am to waking up at 6:30 am? I guess that’s where #3, get to know your body clock, comes in. The article goes into the science of sleep saying,

“Your body makes changes in anticipation of your going to sleep, such as dropping in temperature and heart rate and secreting melatonin into your bloodstream one to two hours before your regular bedtime. One way to figure out what might work best for you is to set a consistent bedtime that starts about 8 hours before your alarm is going to go off. Stick to that for several weeks (including weekends) to get a feeling for how well your body responds.”

8 hours before 6:30 is 10:30. Which means, I have to go to bed at 10:30 for the next several weeks and possibly to infinity and beyond.

Official Bedtime: 10:30

While this seems almost impossible for me, thats where #4 comes in, Try Melatonin. I already have some at home but for those of you that don’t you can find it at your local grocery store or pharmacy. Vann says to, “Try a low dose of 0.5 to 1.0 milligrams five to six hours before bedtime for a few days.”

Interesting! I had always tried to take it right before going to sleep. So, for a 10:30 bedtime I will need to take Melatonin right when I get off work at 5 or 6 pm.

Sidenote: Make sure you consult with a medical professional before taking Melatonin if you are any other medications, including birth control.

Also, #5 will help. The article recommends powering down all screens an hour before bedtime. Ok. Also, set an alarm to remind you to power down on your phone. Ok, so I will need to set an alarm for 9:30. This is perfect because it will give me some time to read and brush my teeth and wash my face and put on my favorite PJs.

The sixth tip recommends getting bright light first thing in the morning. This is hard to do this time of year but, in the spirit of things I will leave the curtains and the blinds open.

#7 Reorganize your evening schedule. Well I know the first thing is first, melatonin at 5:00. Then yoga or park at either 5:30 or 7:00. That leaves me 3 1/2 hours to get weird and make or pick up dinner.

#8 See a sleep doctor. I don’t think we are there yet.

Now #9 will probably be my life saver. Make Hitting Snooze Harder. In order to help let go of my toxic relationship with Snooze, I wrote this short poem:

Snooze how I love you,

but, you are the reason I am blue.

Before time flys,

I have to say, goodbye!

Everyday Health recommends setting your alarm clock across the room to make it harder to reach. The phone alarm clock just isn’t cutting it for me anymore. It’s too close to me when its charging and its WAY to easy to hit snooze.

I am going to invest in a real alarm clock.

Now #10 Keep Your Sleep Wake Schedule on the Weekends. This is by far going to be the hardest part for me. I need something to look forward to or some type of reason to get up in the morning. No reason and its that much easier for me to sleep in. However, if I make these changes during the week maybe it will be easier than I predict. Also, this doesn’t mean I can’t stay in bed (loophole!).

Now #11 Says to Keep a Log and Evaluate it Weekly.. blog/log same thing. I will check in periodically with you all and tell you how its going.

Final Tip: A co-worker suggested to me a glass of red wine when you get home. Red wine has several health benefits and reduces stress. It also helps to get that sleepy feeling.

Well, wish me luck. Tomorrow is the first day of the rest of my life and I want to make every day count. Please post your comments,questions, and criticisms about my blog, sleeping, or topics you would like me to talk about and I’ll do my best to respond.

Hope you enjoyed the first blog.