ayurveda, blissful living, health and wellness, healthy eating, healthy living, stress reduction, Uncategorized

Want to Be More Creative? Get Some Zzz’s!

Last month, I’ve written a lot about how important it is to get adequate sleep. Are You Truly Getting Enough Sleep? I’ve talked about how sleep helps you fight and prevent disease, how it helps you look better and how it can boost your mood and help you manage your weight.

But there’s one thing I haven’t written about yet this month, although it may be one of the most fun and rewarding aspects of getting your quality sleep, and that is…

Getting good sleep helps you think more creatively!


Stress or Challenges? Bring it On!

People who regularly get the sleep they need are much more able to handle the stress and challenges that may arise in their everyday lives. It’s inevitable that you’ll feel stress at some point, even if you’re one of the most organized people in town. If you’ve gotten enough sleep, the obstacles won’t feel like as big a deal because your mind can more easily see the bigger picture.

You’ll have more self-control, more enthusiasm and more clarity and focus.

It’s been proven over and over again that people who get a good night’s rest have an easier time solving problems, sorting through complicated issues, and dealing with emotions. 10 times out of 10, the person who slept well can curtail any challenge that comes their way in a much more effective manner.


Creative Thinking & Memory Boosts

Part of the reason that good sleepers are better at handling problems is that their creative facility and their memory abilities are in tip-top shape. You can strengthen memories or practices that you learn during the day when you sleep at night, giving yourself a better overall sense of the big picture when you awaken the next morning.

When I was in college I would study right before going to bed. When I was sleeping, my memory processed the material and I was better able to retain the information the next day.

Since sleep so successfully helps us remember things, it is a great tool to use if you’re trying to learn something new (physical or mental). Of course, you can learn the new thing up to a certain point with daily practice, but when you sleep on it you’ll learn it better. No one can explain this, but when you sleep, something happens to the memory cells that helps the information stay put!

In addition to memory, sleep will get your creative juices flowing. How many times have you gotten a great night of sleep and woken up the next morning with an amazing idea?

Sometimes after I sleep really well, I take a pen and paper and write down all my incredible ideas to make sure they’re captured. I’ll sit back and think, “Where is this coming from? Was it hidden away in a trunk in my brain that sleep just happened to unlock?”

Sleep helps the brain reorganize and restructure things you may have learned during the day to come up with new, creative ideas that it wouldn’t have thought of otherwise.


Know Your Number

It’s important to know how much sleep you need to make yourself function best because it will truly affect your quality of life. Some people only need 6 hours of sleep, and other people need 9 hours of sleep to accomplish the same level of restfulness.

This week, I encourage you to pay close attention to your sleep habits: how many hours do you need to wake up feeling wonderfully refreshed? How many hours is too little, or too many?


If you’re ready to make some changes to improve your health naturally, let’s talk. Click HERE to schedule some complimentary private time with me and I’ll do everything I can to help you live your best and healthiest life.

Wishing you peace to your mind, wellness to your body and tranquility to your spirit.


Rochel Marie Lawson, RN, AHP, CMS

The Queen of Feeling Fabulous and The Wellness Architect

ayurveda, blissful living, health and wellness, healthy eating, healthy living, stress reduction, Uncategorized

If You Suffer from Disease or Illness, Sleep Should be Your #1 Priority

People often believe that sleeping is something you do when you feel super tired. They don’t realize that sleep processes are actually vital to keeping the body healthy and disease-free.

Sleep goes way beyond getting rid of the bags under your eyes and putting you in a better mood: getting an adequate amount of quality sleep is essential for lifting your mood, managing your weight and creating a healthy lifestyle.

In fact, sleep is one of the most important aspects of healing. If you suffer from some sort of illness or disease process, good, quality sleep should be your first priority in getting well.




During Sleep, the Body Heals Itself

You might have noticed that when you get a cold or the flu, you want to curl up in bed and sleep for hours. This is because when we sleep, the body is healing itself: since we’re not moving around and active, energy is funneled toward processing nutrients and fighting bacteria.


When you sleep, the immune system gets a big boost.

In fact, it has been shown that people who sleep better actually live longer lives. This may be in part because sleep helps to curb inflammation in the body – and inflammation can lead to heart disease, diabetes and premature aging.

Research has shown that people who get less than 6 hours of sleep nightly tend to have higher levels of inflammatory blood proteins, which can also lead to heart attack.


Sleep is Preventative

In general, people who sleep well are much less prone to disease or illness. This is not only because their body has the time it needs to restore the immune system and rejuvenate itself, but it’s also because when we sleep well, we have the mental facility to make better choices during the day.

When we don’t sleep well, we reach for candy bars or soda in the afternoon to fight daytime sleepiness. Or by the time we get home after work, we’re so exhausted that the idea of going on an evening walk or visiting the gym just feels imposible.

It’s been proven over and over again with regards to sleep: people that don’t get a good night’s rest cannot think as clearly the next day. 10 times out of 10, the person that has gotten the best sleep is going to be able to function better.

They can handle stress more easily, they can manage challenges that come their way, and they’re calmer throughout the day.

Not only that, but they look brighter, healthier and they’re much happier so people want to be around them!


I’m always surprised when I realize how we take sleep for granted. If you’re truly committed to living a healthy and long life, invest some time and energy into your sleep habits. Create some strong practices that leave you feeling cared for and nurtured, and you will enjoy the longevity you desire.

Want to find out how to achieve your sleep goals, naturally? Click HERE to set up a time to speak with me one-on-one and we’ll pinpoint how you can get better rest every night.


Wishing you peace to your mind, wellness to your body and tranquility to your spirit.


Rochel Marie Lawson, RN, AHP, CMS

The Queen of Feeling Fabulous and The Wellness Architect

ayurveda, blissful living, health and wellness, healthy eating, healthy living, stress reduction, Uncategorized

Can’t Sleep? Here are 3 Common Reasons You’re Unable to Fall into a Deep Slumber

Have you ever noticed that the impact of missing even ONE good night of sleep can reverberate through your life for days? Sleep is so important for our bodies that it’s considered one of the main pillars of Ayurveda, an Eastern Indian holistic health modality that teaches your body to be well, naturally.

It is true that during this time of year, the autumn, our bodies tend to be thrown slightly off balance with the changing of the seasons.

However, if you’re feeling a little wacky from lack of quality sleep, it is likely due to one of these three common issues that plague modern Americans.


Reason Number 1: Electronic Notifications.

Sometimes trouble sleeping can be due to hormonal changes. In fact, my menopausal and pre-menopausal clients come to me on a regular basis concerned that the change in their body is affecting their sleep, and sometimes that is the case… but very often, trouble sleeping well is caused by electronics in the bedroom.

imagesOPVZLGRKThese days, we have access to wonderful technology that didn’t even exist 20 years ago. People fail to realize that all this technology, although it is great for our lives during the daytime to a certain extent, will wreck havoc on our rest periods at night.

For example, let’s say you keep your cell phone in the bedroom when you sleep at night. Every time someone tweets, posts on social media or sends you a message, the phone vibrates or makes a sound that stirs you.

When you’re constantly being awakened by these noises, the quality of sleep drops dramatically because you’re breaking it up into cycles that are not efficient for your body. You’re not allowing the body to complete a full, natural sleep cycle.


Reason Number 2: Electronic Energy Fields.

Not only do the notifications from the phone create problems, but the blue light emitted from the technology creates an issue wiondas-cerebralesth the energetic field in our bedrooms.

Your cellphone, iPad, Nook, television or any other electronic screen or device emits certain a certain type of blue light that interferes with the natural levels in our bodies and our natural meridian planes. This can create disturbances in the organic flow and processes of our body.

We’re not supposed to have all these blue lights shining at us right before bed or when we’re attempting to sleep.


Reason Number 3: Eating or Drinking Right Before Bed.

Other challenges to sleep include eating a heavy meal too late at night, which creates challenges for digestión.

banquete6During sleep, our bodies work at their most efficient levels to prepare for the next day. If you eat a rich meal before sleeping, you’re taking away the time it should have to relax and process nutrients. Now, the body actually has to work to digest the food, and when you’re in working mode, you’re not getting the rejuvenation the body desires and needs to function optimally.

Not only eating food, but drinking certain beverages will keep you tossing and turning. Any caffeinated beverage after 7 pm will stimulate your mind, and drinking alcohol, although many people believe it helps them sleep, will actually keep your body from entering and staying in a restful state through the night.

To get your best sleep, create a dark, quiet environment. Your bedroom should be peaceful (with no electronics) and kept at a moderate temperature. If you avoid these top three things that keep us prone to restless sleep, you may see a huge improvement in your nightly rest!

Are you looking for natural solutions for sleep disorders or problems? I would love to talk to you about how I can help. Click here to set up a complimentary call with me and I’ll give you some steps to take right away to get more restful sleep.

Wishing you peace to your mind, wellness to your body and tranquility to your spirit.


Rochel Marie Lawson, RN, AHP, CMS

The Queen of Feeling Fabulous and The Wellness Architect

ayurveda, blissful living, health and wellness, healthy eating, healthy living, stress reduction

Are You Truly Getting Enough Sleep?

Good sleep is crucial to keeping your body balanced and fully functional, and yet, as summer begins to wind down and our bodies transition to autumn, we often begin to feel like something is “off.”

This is because we have shorter daylight hours and longer nighttime hours. Even though Mother Nature beckons us to bed with the setting sun, our bodies are used to being awake for longer periods of time. This mismatch can cause us to feel a little imbalance around this time of year.

In addition to this confusing change in daylight hours, as we age, our bodies generally require less sleep than when we were younger. Because of this, most adults don’t realize how important it is for them to get a really good night’s sleep every night. It can greatly affect their happiness, health and wellbeing.

Are you getting enough sleep? Quality vs. Quantity.

Sleep is one of those interesting things in life where the quality is actually more important than the quantity!

The higher quality sleep you get, the better you’re able to function. It doesn’t mean that you have to sleep for a full 8 hours – in fact, you may be a person who only needs 6 hours of quality sleep to feel completely rested.

The National Sleep Foundation found that even though people think they’re getting the right sleep, the majority of people actually aren’t. Their sleep bank accounts run short even if they’re getting enough hours of sleep but they’re not getting the right quality of sleep!


They studied 40 million Americans that suffered from 60-70 different sleep disorders (insomnia, tossing and turning, sleep apnea, etc.) and found that, although 60% of adults report having chronic sleep problems, most of them go undiagnosed.

They think they’re sleeping well because they lay in bed for 8 hours, but actually, their body never drops into the deep REM cycles it needs to completely restore itself.

Are You Getting Enough Good Sleep?

Researchers estimate that more than 40% of adults experience some sort of daytime sleepiness, and 20% of adults in America report problems with sleeping for greater than a few days per week.

When left untreated (meaning, when the adults don’t take action to get more sleep at night), it begins to affect their daytime activities.

When you look at this data, you can see that sleep issues are a HUGE problem! Not only that, but daytime sleepiness can cause employees to perform poorly at work, become more forgetful and – this is a big one – eventually develop more serious health problems.

Do any of these things sounds like you? Are you getting enough good sleep?

If we don’t get good, quality sleep, we simply cannot function properly. Our mental, physical and emotional systems will become taxed, overwhelmed and eventually begin to break down.

This is a great time of year to really examine your sleep habits. How much sleep do you normally get at night? Do you feel rested in the morning, or do you wake up groggy and cranky? Have you created a routine that you regularly follow when it’s time for bed, or do you fall asleep to the televisión?

Your sleep habits will greatly impact your quality of life. Begin to notice your patterns, and tune into this blog next week for specific tips for things you can do right away to improve your sleeping.

Are you looking for natural solutions for sleep disorders or problems? I would love to talk to you about how I can help. Click here to set up a complimentary call with me to talk about what you can do today to sleep better tonight.

Wishing you peace to your mind, wellness to your body and tranquility to your spirit.


Rochel Marie Lawson, RN, AHP, CMS

The Queen of Feeling Fabulous and The Wellness Architect

ayurveda, blissful living, health and wellness, healthy eating, healthy living, Uncategorized

Natural Solutions for Coping with Pain

There are more than 100 million adults in the United States that deal with some sort of pain every single day. More than half of these people feel that they have little or no control over their pain… and countless others have turned to narcotic medication to manage the discomfort on a daily basis.

Some people have been on medication for so long and their tolerance is so high that the medicine does absolutely nothing for their pain.

In all my years of being a health care professional, I’ve seen a lot more people suffer from pain due to various issues than from Diabetes, heart disease and cancer. That’s a lot of pain!

It seems like I’ve been getting a higher than usual number of requests from my clients for herbal pain ointment, so this week I’d like to share some holistic steps you can take to help manage pain in your life.


Is Your Pain Chronic or Acute?

businesswoman migraineEssentially, pain is the body’s way of telling the brain that something is not quite right. It may be an indication that we’re out of alignment, there’s something growing in the body that shouldn’t be there or an adjustment is needed. It’s a clue that we need to pay attention to correct something.

There are two types of pain: acute pain and chronic pain.

Acute pain is when you’re walking down the street and you bump your ankle. You’ll think, “Ouch, that hurts!” The sharp pain you feel in that moment in your ankle is acute.

Chronic pain is when you’ve bumped your ankle, it’s painful, but you don’t get it checked by a doctor. Maybe you’ve fractured a bone, but you don’t know because you haven’t seen a professional. Despite the continued pain, you never go to see anyone and you have an ongoing aching sensation in your ankle for months or even years.

After so much time, it’s possible that you’ll forget how you hurt your ankle in the first place. The fracture will likely heal improperly and the body will be out of alignment, which will cause ongoing pain.

In general, any pain that lasts longer than 6 weeks is considered chronic pain.


Natural Solutions to Relieve Pain

Finding pain relief is important. When people suffer from ongoing pain, they can’t concentrate as well, their sleep becomes interrupted and their natural energy resources are quickly depleted.

Mindful Meditation. Many of us try to ignore or “work through” pain, but when we pay attention to and acknowledge our pain, it helps shift our consciousness. Mindful meditation reminds us that instead of trying to only solve the pain with an outside solution, we can also work on it from the inside. Studies suggest that the greatest benefit of mindful meditation is an enhanced ability to cope with any physical discomfort that may occur.

Many people experience anger, irritability and moodiness when they suffer from chronic pain. When you begin to practice mindfulness, you’ll find that coping with pain is easier. You will likely also find that irritability, anger and depression are reduced as the body and mind work together more harmoniously.

Self-Care Massage. Take good care of yourself when you’re experiencing pain through massage. Use coconut, almond or sesame oil and start with your feet: rub them lovingly and thank them for supporting you. Next, move on to your ankles, your legs, your knees, and continue until you reach the top of your head. With each new body part, give thanks and show appreciation.

At the end of your meditation, thank the Universe for allowing you to have time to check in with your body and go about your day. You will feel better.

2Are you looking for natural solutions to manage chronic pain? I would love to talk to you about how I can help. Click HERE to set up a complimentary call with me to talk about what you can do today to find relief from your pain.

Wishing you peace to your mind, wellness to your body and tranquility to your spirit.


Rochel Marie Lawson, RN, AHP, CMS

The Queen of Feeling Fabulous and The Wellness Architect

blissful living, health and wellness, healthy living

Be Mindfully Present in Love

People often think that once we become intimate with another person, it will be peaches ‘n cream, lovey-dovey, last-forever kind of love. We expect that the prince found his princess; they’re going to ride off in the sunset, live a fairytale lifestyle and be happy forever.

But that’s not quite reality. In romantic relationships, intimacy can’t be cooked up all at once; it has to build and grow and there are many actions and habits we can take on a daily basis to demonstrate our tenderness toward the other person.

Take the Other into Consideration

imagesIn partnership, one of the most important things is to take the other person into consideration and pay close attention to detail. Sometimes we believe that we will be happy “if only my partner fulfills my needs…” but in this instance, the act of giving can be just as fulfilling if not more fulfilling than the act of receiving.

Asking questions like, “How will this action affect my partner? If I make this choice, will it affect him or her positively or negatively?” is a great first step to taking the other person into consideration.

Something as simply as making dinner for your loved one can build intimacy and trust between two people. When we bring kindness to anything we’re working on, and especially intimate partnerships, it creates a feeling of closeness, desire and being wanted. It facilitates love.

Complete Communication

Communication is about so much more than words, and body language is vital when it comes to the long-term success of a relationship. Bring mindfulness into your interactions with your partner: how do you feel when you’re speaking to your beloved? Do you make eye contact, or don’t you? Do you talk about how you feel, or do you stick to logistics?

So many of our modern conveniences make quick communication easier, but take away the subtle nuance of our interactions. Simply choosing to pick up the phone when you need to communicate with a loved one – even if it’s just to tell him or her what time you’re meeting for dinner – can make a world of difference.

When you have a phone call with another person, you can physically hear that person’s voice. Unconsciously, you may begin to visualize how that person looked when you last saw them; how they smelled, perhaps how they felt when you touched them.

Now, just by picking up the phone, so many more of your physical senses have become engaged!

Set Aside the Distractions

One of my friends has a wonderful boyfriend. When they’re together, he demands that she not work because he doesn’t want her to do anything but focus her attention completely on him. He does the same for her when they’re together.

At first, this was a challenge for her. She thought, “Well, I have to work! How else can I make money and support myself?”

He pointed out that yes, of course she needed to work, but not when they’ve specifically set aside time to be together. The two of them don’t live together, so when they choose to spend time together, it makes sense that they would focus 100% on the other person to build intimacy and trust.

Now when they spend time together, they choose to prioritize each other. Work gets done during work time, but they both now know that tenderness and intimacy can only blossom when they invest the time and energy into each other.

Take a Moment

Today, take a few minutes to think about how you will honor your partner. Maybe you’ll set aside time to really listen to them and ask about their day, or maybe you’ll look closely at them and notice something that you hadn’t noticed before.

If you’re looking for ways to bring more mindfulness into your romantic relationship, click HERE to access the complimentary Bliss Kit!

Wishing you peace to your mind, wellness to your body and tranquility to your spirit.


Rochel Marie Lawson, RN, AHP, CMS

The Queen of Feeling Fabulous and The Wellness Architect

blissful living, health and wellness, healthy living

Mindfulness in the Work Place

In the last article, I talked about what it means to be mindful and what tremendous benefit mindfulness can be in your home life (read the article HERE)

When we work, we have one agenda: to do our job, and to do our job well. That can feel like a lot of pressure in our modern world that constantly demands everything be faster, smarter and cheaper.

How can you keep your sanity (and inner peacefulness) as you navigate through these challenges?

Is the Success Worth the Sacrifice?

WF_20120906_NEWS02_120909979Work is stressful, there’s no doubt about it. No matter what job you hold, there’s always the pressure to do well and earn your keep. We always want to achieve results and reap the rewards but sometimes the effort required of us can feel so overwhelming that we find ourselves in a constant state of stress.

Many times workers will sacrifice their emotional and physical well-being in an effort to achieve what we perceive to be success in the work place. It isn’t until something happens – sickness, lack of sleep, traumatic emotional event, excessive conflict between co-workers – that we begin to realize it’s time to take a different approach.

Recognize the Challenge and Approach it Mindfully

If you’re feeling stressed at work and experiencing conflict with your coworkers, it’s important to first recognize the challenge you’re facing. Most often, there will be a difference of opinion or ideals, but that difference can be resolved if both people are willing to acknowledge the value of the other’s input and contribution.

When you encounter obstacles like this, notice how you’re feeling inside. Take a few minutes to listen to yourself unconditionally… and then offer the same act of kindness to the other person. Listen to him or her as you would wish someone to listen to you in a conflict, and allow that person to express their aspirations, concerns or worries that are coming up.

Reframe the Problem

It’s always good to reframe the problem in order to constructively create a solution. Negative emotions can sometimes transform simple problems into threats, challenges and major ordeals when they don’t really have to be that big of an issue.

Invite others to creatively reshape their challenges and redefine their goals in collaboration with you. Look at the situation objectively: is this road block actually a road block?

Here’s an example of what this looks like in action:

Not too long ago, one of my friends gave a presentation at work. It was well received, and the company decided to integrate his suggestions. However, although they used his ideas, they didn’t give him any credit, promotion or acknowledgement for his contribution. At this point, it would have been easy for him to turn the situation into a big problem, but instead, he reframed the situation by telling himself, “I didn’t get recognized for the wonderful job I did… but deep down inside, I know I did the best I could and I was successful at achieving my goal of making a positive impact on the company.”

Now, he has a constructive belief built around the experience instead of bringing himself and others down with negative thoughts and talk.

It always takes an effort to be mindful in our lives, but you also always have a choice. Choose to stand in your power as a positive, mindful employee and you’ll see big changes in the way others interact with you in the workplace!

What practices do you implement to stay mindful at work? Leave a comment below to add your two cents!

Wishing you peace to your mind, wellness to your body and tranquility to your spirit.


Rochel Marie Lawson, RN, AHP, CMS

The Queen of Feeling Fabulous and The Wellness Architect