Putting Insomnia To Bed


Not getting enough sleep? Here are eight strategies that can help.

As the saying goes; “You snooze, you lose.” But when you don’t get enough sleep, nobody wins. When we’re tired, we tend not to exercise or eat right either. We also get more irritable, stressed out and are more likely to get sick. And we don’t work as well when we’re tired. By some accounts, sleep deprivation costs Canadian businesses more than $15 billion a year in lost productivity.

So how do you get the rest you need? Try these strategies to help you get a better night’s sleep.

1 – Create a bed-time ritual

Go to bed at the same time every night and get up at the same time every morning, even on the weekend. Establishing a pattern of calming bedtime activities like taking a bath, reading, meditation or writing in your journal can help to train you mind and body that it’s time to settle down.

2- Put away your smartphone

Blue light from your phone (or tablet) suppresses the production of melatonin. That is why people who spend a lot of time looking at a screen before bed have more trouble nodding off. If you like to read e-books, try a reader that isn’t back-lit or use a screen cover that minimizes blue light.

3 – Take the pressure off

Poor sleep is our number-one response to stress. It’s also a bit of a double-edged sword as not getting enough shut-eye actually increases stress. So how do you break the cycle? Find ways to recharge and calm down throughout the day. Go for a walk, practice mindfulness exercises, or yoga. Small changes to your daily routine can make a big difference.

4 – Cool it

A cool room can help you too relax as well. Our body temperature naturally drops as we fall asleep, an environment that’s too warm may actually inhibit drifting off. Ideal bedroom temperatures range from 19 to 22 C.

5 – Lose the light

Too much ambient light can suppress melatonin production while darkness triggers it. The darker your bedroom the better so if you live in a brightly light city or near a large industrial installation installing blackout curtains and removing electronics with light-up displays can help.

6 – Move more

People who exercise regularly tend to sleep better. Working out three or four times a week can make a real difference. Don’t hit the gym too close to bedtime though, or the adrenalin from your workout could end up keeping you awake. Morning workouts are best but try to give yourself at least 2 hours for your body to return to normal before trying to go to sleep.

7 – Eat to sleep

Certain foods can help you nod off at night too. Vitamin B6 is important for making melatonin. B6-rich foods like fish, bananas, chickpeas, nuts and lentils can help. Drinking tart cherry juice, right before bed has been proven to alleviate insomnia in some cases.

 

8 – Avoid alcohol

We all know that cutting back on caffeine can reduce wakefulness. But most forms of alcohol inhibit sleep too.   This one is a bit counter intuitive until you think about it.  A glass of wine may help you drift off, but as the relaxing effects of the alcohol wear off the fermented sugars take over and you’re suddenly wide awake again.

Still can’t sleep?

Try not to stress about it. Insomnia can happen to almost everyone. If you’re tired all the time, talk to your doctor, maybe you have sleep apnea or another underlying cause.

Sweet dreams….

Lauren C. Sheil is a serial entrepreneur who has been in business for over 25 years. His latest book “Meekoethics: What Happens When Life Gets Messy and the Rules Aren’t Enough” is available on Amazon.com.

He can be reached at themeekonomicsproject@gmail.com or by calling 613-295-4141.

 

 

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The Rewards of Reading


Lose yourself in a good book and boost your overall well-being

I’m an author. I’ve written 2 full length books with a 3rd in the works and several more in the concept stage. There is also a work book related to my day job and all these blog posts. I write about 500 words a day and I endeavor to read about 1 book a week.

It shouldn’t come as a surprise then that I consider reading to be an essential part of everyday life.  It’s basic to communication, via email or text message, paying bills and even navigating traffic. But did you know that reading for personal enjoyment and learning is not only a good form of low-cost entertainment, but it also brings with it a whole host of other benefits? Here are some ways reading can have a positive impact on your life.

It sharpens the mind

Regardless of your age, the more you expose your brain to information the better it can learn and remember. Research by Live Science.com, has shown that neurons in the brain have the ability to change structurally in response to new experiences. Reading ranks as the number one activity we can do to promote ongoing improvement in our knowledge, vocabulary and intelligence. Keeping our brains active engages our mental pathways, potentially reducing the risk of cognitive decline in old age and could even prevent dementia. In fact, a recent study from Prevention.com found individuals who frequently participated in intellectual pastimes over the course of their lifetimes had an approximately 32 percent slower late-life cognitive decline than those who didn’t.

It reduces stress and improves well-being

In the constantly connected and always on world of today, finding an effective way to slow down is highly important. Enter reading. A summary report from Canada’s National Reading Campaign notes that among traditional relaxation strategies, reading ranks as number one. Curling up with a good book has been proven to reduce stress levels by as much as 68 per cent. And it doesn’t take a lot of time either. According to the report, it only takes six minutes of reading to effectively slow your heart rate and ease tension in your muscles.

Reading has been linked to other positive physical and social effects as well. Book readers are 28 per cent more likely than non-readers to report very good or excellent health, and 15 per cent more likely to report a very strong satisfaction with life.

Social benefits exist for fiction lovers as well. There is evidence that reading fiction helps to promote empathy, boost self-esteem and improve social skills. When you identify with the emotions of a novel’s characters you are activating the same areas of the brain that light up when you experience real-life issues.

It helps children succeed in life

Parents who read to their children positively influence how much their kids like to read. Reading for fun enhances comprehension, vocabulary and attention span, and increases children’s confidence and their motivation to read throughout their lives.

Reading levels among youth are also a key indicator of future success in both education and life. A report by Statistics Canada found that those in the top reading levels in junior high school are up to 20 times more likely to attend university than those in lower reading levels. A similar study indicated that children with higher reading skills went on to have higher incomes and more professional roles in adulthood.

So, why not pop in to your local library or bookstore and see what catches your interest. You might be pleasantly surprised to discover a page-turner that you just can’t put down – plus a rewarding endeavor that is oh so good for you!

Lauren C. Sheil is a serial entrepreneur who has been in business for over 25 years. His latest book “Meekoethics: What Happens When Life Gets Messy and the Rules Aren’t Enough” is available on Amazon.com.

He can be reached at themeekonomicsproject@gmail.com or by calling 613-295-4141.

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Why I Write This Stuff


The following is a excerpt from the introduction to my first book – Meekonomics, How To Inherit The Earth and Live Life to the Fullest in God’s Economy. 

I’m not sure why, I think it might have something to do with the current political climate around the world, but there has been a recent up tick in interest in my writing.  So I’m going to start republishing portions of my work on a semi-regular basis here.  Questions and Comments are always welcome, and feel free to click the link above to purchase a copy of the book…

I realize that it is an act of sheer hubris to attempt to write a book called Meekonomics. The meek don’t write books do they? Especially Mennonite kids from Southern Ontario with no formal education in either economics or theology.

I grew up in a small town surrounded by family farms and working class individuals. When I graduated from High School I wanted to be a record producer so I spent 19 years in the music business. In my mid 30s I read two books that unlocked my love of economics and theology; The Shock Doctrine by Naomi Klein and Simply Christian by NT Wright.  

There followed nearly 8 years of prayer, research and reflection on two things that have driven me for almost as long as I can remember; God and Money.

Although I have always held a strong faith my relationship with money has been an extreme roller-coaster from the highest of highs to the lowest of lows. I’m an entrepreneur. I started my first business at the ripe old age of the age of 10, I had an opportunity to become a millionaire before my 26th birthday only to fall victim to an unscrupulous fraudster and ended up bankrupt at 33.

My drive to understand money and reconcile economics with my faith started to take root in the fall of 2005 not long after I first filed my bankruptcy proposal. What I soon realized is that reconciliation of the God and Money issue is not just a personal question, although personal finance is a big part of it, it’s really required on both a micro and macro-economic scale if our society is to survive.

Call it what you will; estate or retirement planning, investments, pension plans etc. It all comes down to the storing up of treasures on earth just as Jesus warned us not to do.

Do not store up for yourselves treasures on earth, where moth and rust destroy, and where thieves break in and steal. But store up for yourselves treasures in heaven, where moth and rust do not destroy, and where thieves do not break in and steal. For where your treasure is, there your heart will be also.

The eye is the lamp of the body. If your eyes are good, your whole body will be full of light. But if your eyes are bad, your whole body will be full of darkness. If then the light within you is darkness, how great is that darkness!

No one can serve two masters. Either he will hate the one and love the other, or he will be devoted to the one and despise the other. You cannot serve both God and Money. [Matthew 6:19-24]

What you will find in the pages that follow is a journal of sorts. After my bankruptcy I set out to learn all I could about how this whole God and Money thing works. Anyone who has ever gone through something like that knows how devastating it can be. I was wounded, I needed healing and so I used the study of God and Money as the start of my healing process.

As I studied I took notes, those notes became a blog and that blog became this book. Most authors will tell you that they write for a specific audience, my friend Tim Day, author of “God Enters Stage Left” told me he first started writing for his kids as a way to help explain his faith in case he passed away before he had a chance to teach them in person. If I’m being honest I write just for myself, it’s a way to frame my thinking so that I can move forward in life secure and grounded in what I know to be true.

I first published the blog as a way to share what I was learning with my closest friends and family around the world, I never dreamed anyone else would be interested in what I had to say but I soon had over 100 readers on-line encouraging me to go deeper and publish more. The idea for the book came out of that interaction with the on-line community.

Lauren C. Sheil is a serial entrepreneur who has been in business for over 25 years. His latest book “Meekoethics: What Happens When Life Gets Messy and the Rules Aren’t Enough” is available on Amazon.com.

He can be reached at themeekonomicsproject@gmail.com or by calling 613-295-4141.

 

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You’re doing it wrong!


Living Life and Growing Your Business on Your Terms

Have you ever received unsolicited advice?

You know the kind I’m talking about. One of your “friends” takes it upon themselves to tell you how you’re screwing up your life. And if you would just make one or two “minor” changes you would be so much better off.

This advice is usually sincere. Your friends are probably genuinely worried about you. When they look at your life they likely see the struggles you go through, how hard you work for seemingly little return, the heartache, the sleepless nights, you name it. Your friends see all the stress and they are genuinely worried about you.

If you’d just give up on your dream and take a job with a steady paycheque. Or maybe just slow it down a bit and relegate your business aspirations to weekends and evenings, maybe you’d be better off. You’d have more money, less stress and live longer.

Or so they think.

But make no mistake it’s never really about you.

It’s about how they feel when they are around you. Maybe they feel sorry for you – but that’s not about you, it’s about them. Maybe they feel guilty for their own success in the face of your seeming failure – but that’s not about you either, it’s still all about them. And maybe they feel envy and jealousy because they see the huge potential for your success and wish they had what it takes to be an entrepreneur. But you guessed it, that’s not about you either.

The fact is, no one can give you advice on what you need to do to be successful. Sure there are some general principles but they are ultimately the same whether you work for a boss or not. At the end of the day nobody knows better than you what it will take for you to be successful. Nobody knows your business better than you. Nobody works harder than you. Nobody cares more than you.

So stop listening to everyone else. That’s what you’re doing wrong.

Entrepreneurship is lonely. And for the most part the pay sucks. Work your ass off for 5, maybe 10 years or even more and maybe, just maybe you’ll become so successful you’ll forget about the years of struggle that led up it.

Maybe not.

You have to be prepared to live like no one else, so that later you can live like no one else.

That’s my best unsolicited advice.  Take it or leave it.

Lauren C. Sheil is a serial entrepreneur who has been in business for over 25 years. His latest book “Meekoethics: What Happens When Life Gets Messy and the Rules Aren’t Enough” is available on Amazon.com.

He can be reached at themeekonomicsproject@gmail.com or by calling 613-295-4141.

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Decision-Making


How to focus on the choices that matter the most…

Each and every one of us makes countless decisions every day. Some don’t matter much, like what to wear or what to eat for lunch. Others carry a little more weight. Last week I talked about the general weight of decisions in our lives, go back an re-read it here [Cast Your Burdens].  This week I want to focus a bit more on the specific and unique decision making needs of business owners. Business owners make decisions about how to manage cash flow, how to protect the company (with insurance mostly), and which benefits plan to choose so that they can attract and retain the best employees.

Have you ever found it difficult making important decisions? You’re not alone.

As I talked about last week, researchers have found that we only have limited decision-making power. So called, “decision fatigue” effects us all as the day progresses. Check out this article from the New York Times to back me up. As the day rolls along and the number of decisions we need to make pile up, our brains get tired and start to look for an easier way out. That can mean delaying decisions, paralysis by analysis or it could lead to reckless decisions made primarily just to get it over with so that we can move on.

One option some entrepreneurs have found to help manage decision fatigue is to eliminate, or create a habit around certain choices. I’m currently reading Charles Duhigg’s 2012 book “The Power of Habit”. At one point in the book he talks about what he calls the Keystone Habits that can shape entire organizations and remove a cumbersome layer of decision making, streamlining processes and leading to increased efficiencies and ultimately higher profits. Case in point, two of the world’s most successful entrepreneurs simplified some of their decisions by wearing the same clothing every day: Steve Jobs was famous for his black turtlenecks, and Mark Zuckerberg favours grey T-shirts. I have even taken on a modification of this habit myself, I line up my pants and shirts in my closet on laundry day and simply put on whatever is at the front of the line every morning. Granted, not quite a streamlined as wearing the same thing every day but it is one less decision I need to make in the morning, freeing my mind up for more important things later.

Another idea is to devote more time to important decisions earlier in the day, that way you are fresh and can devote better energy to things before the relentless piling on of minor choices makes it harder to concentrate and make the best decisions. Consider scheduling an hour or so every morning to contemplate some of the bigger choices you need to make that day.

It’s important to start by identifying which of your regular decisions are most important. Most business owners agree that decisions related to cash flow management are the highest on their list of priorities. A recent survey showed that over half (59 per cent) of small business owners were concerned about cash flow with 20 per cent saying they are seriously concerned. This would seem to point to the fact that they are likely to get the most outside advice in this area but over a third of them (38 per cent) said they were dealing with their cash flow issues alone, without any help from an external advisor.  Know to be clear, I am not an accountant but one of the biggest advantages that I can bring to the table for my clients is help with decision-making around cash flow management. For example, I can help put together an optimal mix of bank accounts, lines of credit and investments to maximize returns mitigate risks and cushion your business from cash flow crunches.

And speaking of risk, another important area is risk management. Having a clear risk management goal like, building a diversified customer base or multiple revenue streams helps you make better business planning decisions and move the business forward. But keep in mind that when it comes to insurance, any delays in decision-making actually increase your exposure. Business owners must make it a top priority to finalize insurance policies as soon as they are financially able. This includes all forms of general liability and business interruption insurance to critical illness, disability and key person insurance for the owners and employees.

Lastly, there’s another area of risk management decision-making that most business owners forget about until it’s too late. If you have employees, you know how much your business relies on the productivity and loyalty of all of your people. And you’re probably also aware of how much turnover can cost. That’s why it’s so surprising to me that according to the research cited above just 17 per cent of business owners consider group benefits including health and retirement savings plans when building a risk management strategy. Even a simple, entry-level benefits plan for as few as 2 or 3 people can do wonders for moral and help to retain and attract better employees.

Postponing important financial decisions may mean missing out on opportunities to grow, develop and protect your business. So if you’ve been mulling without deciding, consider what you need to move forward. Are you considering all of the options? Do you have enough information to make an informed choice? Can a financial advisor offer any input? What other barriers are standing in the way?

Small business owners are busy people, I get that. Anything that can help streamline your decision-making process and make it more efficient is of great value. I am here to help. I can provide clarity and give you a big-picture perspective on decisions that benefit you, your company and your employees in both the short and long term. Contact me any time.

Lauren C. Sheil is a serial entrepreneur who has been in business for over 25 years. His latest book “Meekoethics: What Happens When Life Gets Messy and the Rules Aren’t Enough” is available on Amazon.com.

He can be reached at themeekonomicsproject@gmail.com or by calling 613-295-4141.

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Cast Your Burdens


Life is heavier than the weight of all things – Rainer Maria Rilke

I’ve recently become aware of the sheer weight of life.

I’m not just talking about the mental “weightiness” of our lives or the existential weight of the decisions we make on a daily basis. I’m talking also about the basic physical weights and measures of the things we possess and the life that we carry with us wherever we go.

Some statistics:

  • The average North American home has tripled in size in the last 50 years while the number of people living in those homes, the average family size, has gotten smaller.

  • 1 in 4 of those homes doesn’t have enough room in their garage to park a car while 1 in 10 rents extra off-site storage.

  • Over the course of our lifetime we will spend a total of 153 days (or 3,672 hours) looking for misplaced items.

All of this “stuff” is quite literally weighing us down but that’s not all – Psychologists have identified a relatively new pathology known as decision fatigue.

Decision fatigue refers to the deteriorating quality of the decisions we make the more we make them. It is now understood to be one of the main causes of irrational decision making. Judges and other professional decision makers have been shown to make less favorable decisions later in the day than they do early in the day. If you want to win in court, try to make sure your case is on the docket in the morning.

Decision fatigue also leads to poor choices in our personal lives, such as how we spend our money and our time. There is also a paradox inherent in decision fatigue in that people who lack choice seem to want it more while at the same time find that making too many choices can be psychologically draining.

Lastly, research is beginning to show that the single biggest factor causing decision fatigue is not the importance or consequences of the decisions being made but their sheer volume. Deciding what to wear in the morning or what to eat for breakfast contributes just as much to our daily decision fatigue as determining the case of a plaintiff in a multimillion dollar civil complaint. A decision is a decision and fatigue is fatigue.

Ask anyone what they truly want out of life and the answer will more often than not boil down to some form of peace and happiness. Still more research is beginning to show that people who report being the most peaceful and happy with their lives also seem to be the ones who are forced to make the fewest decisions throughout the day. And the decisions they do make whether in their personal or professional lives tend to be of higher quality.

I was recently challenged by a friend and spiritual mentor to embrace some of the tenants of minimalism. At the same time I’ve been reading David Allen’s definitive work on time management and productivity “Getting Things Done”. Both seek to reduce stress and increase enjoyment and productivity by reducing the weight of things in our lives and streamlining decision making.

It seems counter intuitive but by reducing the number of choices we are faced with we actually open up our minds to new possibilities and new ideas and lighten the burden of some of the bigger and more consequential decisions we are faced with. Albert Einstein, one of the greatest thinkers of modern history was known to have 7 copies of the exact same set of clothing, one for each day of the week, and ate the exact same meal for breakfast and lunch every single day. That’s three fewer decisions he had to make than most other people which helped to open his mind for weightier things.

In my work as a financial advisor I see the other side of the coin every day. Lives built on a house of cards of debt, and stress. People are running faster and faster just to remain in one place. We have been sold a lie that the key to happiness is the acquisition of more. And that the truly happy and “together” people are also able to do more with their time. Carrying last year’s model smart-phone is considered a sign of poverty in some circles and simply stopping to relax with your family, without a program or agenda to follow, is somehow seen as sloth or a waste of precious time.

The truth is we need down time in order to maintain our sanity.  There is nothing wrong with staying in and doing nothing, just like there is nothing wrong with carrying and using a still functional smart-phone.

Minimalism and the type of streamlining decision making advocated by authors and consultants like Allen, are not a panacea for all that ails us. But they can be a first step in determining what truly matters, making better decisions and living a more peaceful and fulfilling life.

It’s time to lighten our lives, worry less and live more.

Lauren C. Sheil is a serial entrepreneur who has been in business for over 25 years. He has operated a small farm, a recording studio and a music manufacturing plant, and has written 3 books on Economics, Ethics and Spirituality.  He has presented his ideas to business owners and leaders from all over the world. His latest book “Meekoethics: What Happens When Life Gets Messy and the Rules Aren’t Enough” is available on Amazon.com.

Mr. Sheil is currently a Financial Security Advisor and Business Planning Specialist with one of Canada’s premier financial planning organizations.  He brings to his work a passion for people and a desire to teach everyone to live life to the fullest while Eliminating Debt, Building Wealth and Leaving a Legacy.  

He can be reached at themeekonomicsproject@gmail.com or by calling 613-295-4141.

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New Media Channel – I’m on YouTube!


Thanks to the camera in my iPhone and a free editing program I downloaded, I am know able to record my thoughts on video!

Here is the first of what I hope will become a new way to communicate my message to the world.  Check out my first Vlog – “What I do and Why I do It.”

Let me kow what you think!  Feedback is always appreciated.