Eating healthy allows the body to absorb proper nutrients which provides the brain with the chemical environment that it needs to produce the neurotransmitters that it needs to maintain adequate sleep.    This is a lesson in moderation. Especially caffeine, alcohol, fat, sugar near bed time.   Pay attention to caffeine intake. As for alcohol, not too much and not too close to bed time, when it can interfere with REM sleep the restorative phase. Avoid high fatty foods, you don’t want indigestion. In general, late heavy meals can exacerbate heartburn and acid refliux. Give yourself a couple hours to digest. Limit sugar intake to help keep your energy more consistent during the day. Energy surges and dips can lead to poorly timed naps or reaching for extra caffeine too late in the day. No need to starve yourself, it’s hard to fall asleep if your stomach is grumbling.  Stay hydrated during the day but avoid drinking too many fluids after dinner, going to the bathroom all night is disruptive to your sleep.   Want answers? Send your questions, comments and thoughts about life to [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!

Developing patterns that honor your circadian rhythm. You want to keep in sync with your body’s natural sleep-wake cycle. Consistency is important here. Try to sleep and wakeup at the same time everyday. Avoid sleeping in too much on weekends and if you nap do so wisely, not too long and not too late in the day.    Don’t hit snooze, let the sun in. Get outside during the day if you can. If you’re consistently sleepy, go to bed earlier or set your alarm for later. Circadian rhythms change as we age.    There’s an optimum time for every physiological process. Your body clock is designed to burn during the day, then restore at night. The better in sync to that cycle you are, the less wear-and-tear on your circadian clock. Our circadian rhythm keeps our body clock running on time, which in turn keeps all of our bodily functions running on schedule - such as falling asleep at night, waking up in the morning, feeling hungry when we need energy and metabolizing the food we eat. Since diet and food choices also help regulate our circadian rhythm, we’’ll be talking more about that tomorrow.   https://endpoints.elysiumhealth.com/the-complete-guide-to-the-science-of-circadian-rhythms-7b78581cbffa   Want answers? Send your questions, comments and thoughts about life to [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!

Developing night time behavior that allows you to disconnect from your daytime responsibilities.    It’s like closing all the apps on your phone or the windows on your laptop before you power down. It’s not the time to start opening things up. One of the worst habits is to lay in bed on our phones scrolling through our social media or news feeds. Turn off all your electronics at least one hour before bedtime if you can.   Use technology to support your sleep instead. If you have a smart home, program a slumber mode where all the lights dim and the temperature cools down.   One of my favorite sleep rituals is to light a candle. Other ideas: Reading, aromatherapy, relaxing music, meditation, lay out an outfit for the next day. No need to be dogmatic, it’s a signal for you to unplug and decompress. You can even reflect, keep a gratitude journal, or make a to-do list so unfinished business doesn't invade your head space at night.   Want answers? Send your questions, comments and thoughts about life to [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!

How can you create a healthy sleeping environment? Think about your bedroom. What is absolutely essential? Can you clear out any distractions? Ideally, no tv, visible work, or electronics.    If your current situation requires that your bedroom share other functions, consider a simple curtain or room divider to delineate the sleeping cave portion. Choose a bed frame with adequate support. If it creaks when you move or the headboard rattles, fix it. Find a mattress that is comfortable and firm enough for your back. Get pillows that support your neck alignment. Make sure your linens are clean, the fabric breathes and feels nice on your skin.   If you have limited range of temperature control on the room, have a couple of options for covering weight. Also shift the bed or vent so you’re not in the direct line of a draft, it can dry out the mucus membranes in your respiratory system.   There’s also light and noise. Blackout shades are optimal but a sleep mask can be a lifesaver if you’re in a room that doesn’t get that dark. And if you’re sleeping with someone who snores, encourage them to get help. Just because it’s common, doesn’t mean it’s healthy. In the meantime, try ear plugs.   Want answers? Send your questions, comments and thoughts about life to [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!

Have you noticed that everything related to improving your sleep is about what happens when you are awake? I want you to consider a life of living as an extension of your values and from your heart instead of catching up on the world of should and have-to.   Let’s touch on insomnia which is linked to anxiety. Are you having a hard time sleeping because you can’t turn your mind off? Perhaps you can’t even pinpoint the cause or reason. You go to work, you eat, you have friends, you have a normal life. I want to give you some relief. Something in your world doesn’t sit right with you. And you’ve become so tolerant of that condition that you can’t even label the dreadful feeling that’s making it impossible to rest. It’s buried a few layers deep while you stare blankly at the ceiling with rising anxiety as morning approaches.   Your spirit needs tending to. I want to give you permission to do some soul searching and give your heart and soul some nourishment.   Want answers? Send your questions, comments and thoughts about life to [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!

How to develop mindful sleep practices that promote deep rest instead of merely chasing sleep. Sleep is a vital part of your relationship with your body and your ego. On a basic level, notice feelings of alertness and drowsiness throughout the day. This is your body’s way of giving you valuable information. But you have to register those sensations first before you can interpret it and use that information.   Also notice how your mind views sleep. One of the flaws in western culture is that sometimes we interpret busyness as evidence of importance. We often brag that we’re too busy and wear a lack of sleep as a badge of honor. Let me disabuse you of that notion. Sleep deprivation is a form of torture. And if you don’t have a healthy view of sleep, you’ll ignore the signals your body gives you.    It’s not about the hours of sleep. If you lack quality, you won’t have healed enough during that time. You won’t have made enough chemicals to keep yourself in good form throughout the day.   Want answers? Send your questions, comments and thoughts about life to [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!

The last two months of sharing travel highlights has been wonderful and gratifying. This month I’d like to get back to basics. Truly foundational elements like sleeping, eating, moving.   Lifestyle changes can be powerful. If you manage your lifestyle, medicine and technology could all be secondary for a long time during your life.   I want to expand on holistic health. The maintenance model of health instead of the disease treatment model that much of our current healthcare system is predicated on. When is the last time you went to the doctor and they recommended a lifestyle change instead of a prescriptive treatment? If you understand the implications of that, you’ll realize that you are your own best advocate for your health. In the weeks ahead, I’ll be sharing tips on how to sleep, eat and move your way to better health.    Want answers? Send your questions, comments and thoughts about life to [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!

Country #41 Northern Ireland which is part of the UK   My first view of Belfast was the Titanic Quarter, the shiny new massive waterfront regeneration. We spent much of the drizzly day at W5 the Science & Discovery Center. During lunch, we found a cafe along the docks where I had my first Belfast bap, a big crusty round bread.    I was skeptical about the Titanic Museum but the building is iconic, a true monument.    We stayed in the vibrant Cathedral Quarter with it’s restaurants and street art. And took a walkabout that evening when the sun miraculously broke through the clouds, lively pub music spilling out.   The next morning I attempted the meat centric Ulster fry at St George’s Market.   Then we made our way to the lovely City Hall. Many of the exhibits in the visitor center focus on The Troubles the political and other related conflicts in the late 20th century. I was fascinated with the layers of Belfast history and realized it had won me over completely.   Want answers? Send your questions, comments and thoughts about life [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!

Today’s highlights focus on Lake Como in northern Italy. The lake is shaped like an upside down Y. And at the center is the town of Bellagio.    I stayed in the town of Como at the southwest base of the lake. If I had to do it over again, I’d stay somewhere more central like Varenna since I found the ferry schedule for Como to be infrequent and inexact. I would name it ferry ideas: "I’m a ferry and here are some places I might visit today.” I also learned they stop running fairly early so dinner is usually limited to the town you’re staying in.   My limited mobility made me feel like Lake Como was a pocket of leisure and wealth. I either needed the leisure of time to visit the other villages or shell out some big bucks for a private water taxi. If you have a group, hiring a boat for a day would be lovely. Cabs are expensive and hard to find.   One highlight of Como was a gem of a restaurant I discovered by the train station. Schedule a meal at the lovely Figli dei Fiori. I had an absolutely divine lunch in the charming garden terrace.   Want answers? Send your questions, comments and thoughts about life [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!

Today’s highlights focus on Sicily in Italy. I spent a week here and it was the pinnacle of my European travels last summer. True, the transportation connections haven’t been completely modernized but I’d love to return and explore more.   Palermo can feel a bit rough around the edges after Florence but it’s charm was not lost on me. I had my best cannoli here.   And then there’s Cefalu. I remember waking up to the sound of the sea and the light streaming through the tiny attic window of my room in a building at the edge of the Mediterranean. And then walking out to the terrace with it’s dramatic seascape, breathtaking way to start the day.   Then the star of it all. Siracusa. More specifically Ortigia, the tiny island with even tinier streets making the interior inaccessible by car. Restaurants will line the narrow alleys with tables and you can walk right past to see what everyone is eating as you zigag through. My stay in authentic Giudecca, the Jewish quarter was lovely in every way.   Sicily is a place where you can really feel the old world and the tradition. My dream is to come back for a month.   Want answers? Send your questions, comments and thoughts about life [email protected]   Thank you so much for listening to The Lin Life Universe. I hope you’ve been enjoying it. Please leave a review!