Tag: Kenko Sleep Technology

Self-Care is Self-Empowerment

Published on by Nikken

As the old saying goes, “Prevention is worth a pound of cure.” A big part of prevention in the area of Wellness involves taking good care of oneself. Mothers and fathers too often are so busy taking care of their families that they don’t pay enough attention to their own health. The truth is, we can take care of others only if we are in good enough health ourselves.

According to the World Health Organization, self-care not only helps to promote better health, but it can also help people cope better when illness hits. Specific forms of self-care have also been linked to different health and wellness benefits. For example, exercise, having a sense of purpose in life and consistently getting restful sleep are all connected to living a longer life. On a daily level, a wholesome self-care routine is believed to help reduce anxiety and stress, improve energy levels and social interactions, and boost resilience and happiness.

What makes for an effective self-care plan? Since each of us is different, with varying priorities, body types and mental dispositions, an effective self-care plan needs to be customized. Consider what in life is overwhelming to you. At Nikken, we use the 5 Pillars of Wellness as a way to achieve balance. These 5 Pillars serve as a gauge to assess what we need to work on most in our lives. Is it physical (Body), mental (Mind), Family, Finances or social standing (Society)? Which of these areas stress us out and require the most attention? That’s how to devise a self-care strategy.

•          Make a list of the different parts of your life. This can be work, school, family members, non-family relationships, community events you’re involved with, and so on.

•          Evaluate what stresses you out. Then think about what you can do to ease the stressors. Sometimes easing stress requires setting boundaries and saying “no” without feeling guilty. In other words, we need to recognize when our plates are full and when they’re overflowing. Prioritize.

•          Think about the things that make you happy. Consider the activities that produce a relaxing effect. It can be as simple as a daily walk, a swim, a self-massage, grounding and meditating, talking to a friend or favorite relative, playing with a baby or your dog, listening to the birds—so many small and simple things that we sometimes forget to appreciate.

•          Taking care of yourself is just like everything else we learn to do: practice makes perfect. If we haven’t been practicing self-care for a long time, we’re not going to have a great plan we can work with right away. Take small steps, but do take a step. Take a deep breath and tell yourself: “It is ok.” Exhale and get on with it.

•          Every single day, take time to do something for yourself. It doesn’t matter whether it’s making your favorite cup of tea or going in a room and having a good scream. You know yourself best and whatever works for you is what’s best for you! Do not judge yourself!

•          Realize that your self-care strategy can change from day to day, definitely from year to year. Go with the flow. Assess and reassess your personal needs and adjust your plan to fulfill the changes in your life.

The International Self-Care Foundation includes health literacy as a pillar of self-care, meaning that any steps you take toward better understanding health information you need to make appropriate decisions about your health and well-being counts as self-care, too.1   Good self-care can help decrease the number of visits to a health practitioner but it also requires that we know when we need to get checked out by a doctor or hospital.

We can certainly make it a point to be knowledgeable in the six basic areas of Wellness and self-care: Health, Fitness, Nutrition, Appearance, Sleep and Mindfulness. At Nikken, we practice Active Wellness through the 5 Pillars of Wellness and our products reflect our commitment to self-care. Our magnetic, support, energy, PiMag® Water and HEPA air purifier products address Health & Fitness, we have organic Kenzen® Nutrition, True Elements® marine organic skin care addresses Appearance, Kenko Sleep Technology provides solutions for Sleep and Humans Being More training to emphasize Mindfulness.

1 https://www.everydayhealth.com/self-care/

See You Next Year, Summer! Hello, Autumn!

Published on by Nikken

What happens to our sleep patterns when we move from the summer months into autumn? In Europe and North America, this transition has already started as we approach the end of September.

During the summer, sunlight continues into the evening hours and the feeling of night feels delayed. That’s why it may be so difficult to get children to sleep at their regular bedtimes during the summer months! As daylight hours shorten, it may become easier to get the small ones to sleep but actually harder for adults to get their needed rest. The reason for this is our exposure to vitamin D decreases in the autumn months.

Our bodies actually manufacture vitamin D when exposed to sunlight. Vitamin D is important in the production of melatonin, which helps us regulate our circadian rhythms and promotes restful sleep. During the autumn months, there are fewer sunlit hours so our bodies may produce less melatonin. One way to overcome this possible shortage is to make sure to spend time outside, even as the weather cools down. In other words, make sure to get sun exposure!

Depending on personal preferences, some people may find it difficult to exercise when summer heat is at its highest. Autumn may well be the perfect outdoor climate for those who stayed in air-conditioned rooms all summer long! Getting a good dose of outdoor exercise—even in cloudy weather—helps obtain the sun exposure (you can get sunburned even when it’s cloudy!) and the sleep benefits that come along with a well worked-out body. And, exercise is known to decrease anxiety and stress, all of which help promote a good night’s sleep.

One proviso about exercise is not to work out too close to your bedtime. When you exercise, your body is revved up. If you do that right before you go to bed, it might take longer to fall asleep, because your body will need to calm down. In order to get the most sleep-boosting benefits, aim to workout at least three to six hours before you plan to go to sleep.1

When we transition into autumn, just as some people will find it harder to get restful sleep, there are others who might actually find it hard to stay awake until it’s their actual bedtime. This is again related to light exposure. Falling asleep too early can also disrupt the natural circadian rhythm and lead to an exhausting day; therefore, staying in brightly lit rooms up to two hours before bedtime is recommended. This helps to keep the brain alert until it’s the correct time to start winding down.2

Depending on your sleep habits—whether you sleep with the window open or use centralized air conditioning or heating—moving from summer into autumn may be the ideal time to change your bedding. You may opt for flannel sheets instead of lighter cotton and you may choose a warmer comforter for autumn. It all has to do with temperature control, and you are the best judge of what helps you sleep best.

Our immune systems are more fragile during seasonal transitions, especially since we are exposed to colds and flu at this time of year. We need good restful sleep to keep the immune system functioning optimally. So, if you can’t get the best sleep at night, try for a “power nap” during the day. Even 20 minutes can be helpful for staying in a state of Active Wellness.

No matter what season we are in, Kenko Sleep Technology is the Nikken way to help you sleep like a baby. We just added the Kenko Naturest® Makura to our line of sleep products and rave reviews are coming in. Try this layered ergonomic pillow with three types of sleep technology—pair it with a Kenko Naturest® Fit and add a Kenko Dream or Dream Light Comforter for sweet dreams. And don’t forget that tomorrow is the last day to get 30% off the KenkoAir Purifier®, HEPA filtration to help you breathe fresh air all day and all night long!

1 https://blog.fitbit.com/transition-sleep-routine/

2 https://www.wellandgood.com/change-in-seasons-affects-sleep/