Tag Archives: Sleep

Get enough sleep to keep your mood in the positive zone.


Get enough sleep to keep your mood in the positive zone.

Get enough sleep to keep your mood in the positive zone.

Get enough sleep to keep your mood in the positive zone.

Yesterday, I worked from late at night until the sun came up. I napped for 4 hours and continued working. Even though I wanted to be productive, it was hard. My concentration wasn’t at the level I needed to progress steadily throughout my day.

Second, my resilience to outside negativity became weaker. Since the COVID-19 pandemic caused a shut down in Hawaii, I’ve been helping an older friend in her senior years who I met at a coffee shop a couple of years ago by having her come over my place so I can assist her with technology, government programs for COVID-19, & give her access to my Internet connection. She and I were business partners for a short while doing consulting work for a restaurant. Well, my friend’s personality is abrasive. The words she says can be offensive and her tone of voice can be condescending. With my lack of sleep, I found myself bothered by her negative behavior, to the point I couldn’t take it. If I had more sleep, I could’ve been more patient. I know it’s important to not be around people who drain your energy, but I feel that I can better handle negative people when I have enough sleep.

For me, I need 7 hours of sleep to be fully optimal in my personal life and business. Each of us is different. Some of us need more hours of sleep, some need less. How many hours of sleep do you need to be fully charged and ready to handle anything that comes your way?

The National Sleep Foundation has the following sleep recommendations based on how old you are:

  • Newborns (0-3 months): Sleep range narrowed to 14-17 hours each day (previously it was 12-18)
  • Infants (4-11 months): Sleep range widened two hours to 12-15 hours (previously it was 14-15)
  • Toddlers (1-2 years): Sleep range widened by one hour to 11-14 hours (previously it was 12-14)
  • Preschoolers (3-5): Sleep range widened by one hour to 10-13 hours (previously it was 11-13)
  • School age children (6-13): Sleep range widened by one hour to 9-11 hours (previously it was 10-11)
  • Teenagers (14-17): Sleep range widened by one hour to 8-10 hours (previously it was 8.5-9.5)
  • Younger adults (18-25): Sleep range is 7-9 hours (new age category)
  • Adults (26-64): Sleep range did not change and remains 7-9 hours
  • Older adults (65+): Sleep range is 7-8 hours (new age category)

Sleep well my friends!

Enter the +positive masters+ universe at www.positivemasters.com for mindset practices, motivational writing, business development strategies, and inspirational apparel to boost your happiness and counter any anxiety, sadness, or anger you may be facing.

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If you want to be happy, you have to work on your mindset daily so it becomes natural.


If you want to be happy, you have to work on your mindset daily so it becomes natural.

If you want to be happy, you have to work on your mindset daily so it becomes natural.

If you want to be happy, you have to work on your mindset daily so it becomes natural. Through your positive lifestyle practices, boosts of joy become automatic, like breathing air.

Below are some of my favorite practices to keep my mindset positive:

1. Be grateful for all the good things.
2. Be fully present to enjoy the good things.
3. Have empathy for others.
4. Get enough sleep.
5. Exercise.
6. Write from your heart.
7. Spend time with your positive loved ones.
8. Gain new skills and knowledge.
9. Read, listen, watch, and/or interact with positive content.
10. Listen to uplifting music.

———-

Enter the +positive masters+ universe at www.positivemasters.com for mindset practices, motivational writing, and apparel with inspirational mantras and designs to boost your happiness and counter any stress, anxiety, sadness or anger that you may be facing. ❤️

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Sleep is Important for Your Mind & Body.


[I wrote the following article at www.positivemasters.com, an e-commerce store that provides lifestyle practices, creative writing, books, apparel, accessories, and fashion to boost your happiness and crush your anxiety and depression.]

Sleep has many benefits for our mind, body, and soul.

Get at least 7 hours of sleep to have a positive mindset and healthy body.

Sleep is very important to having a positive mindset and healthy body. Health professionals recommend adults to sleep 7 to 9 hours, although some people may need as few as 6 hours or as many as 10 hours of sleep each day. If you’re a teenager (ages 14-17), you need about 8-10 hours of sleep each day. Children need more hours of rest, and much more is needed for babies.

I aim to have at least 7 hours of sleep every night, however, I have to admit that I’m not consistent on this. I’ve succeeded 85 times and today, July 10, 2019 is the 170th day of the year. After working during the day, I often return home and continue working late at night and into the early morning, even until the light of dawn when I’m in the zone. As of last night, July 9, 2019, I’ve made a greater commitment to achieving more restful nights of sleep.

Here’s 5 benefits a good night’s sleep has on your mind and body:

1. Reduces Your Stress and Anxiety. With a lack of rest, your mind and body goes into a state of stress, which causes high blood pressure and a higher production of stress hormones. High blood pressure increases your risk for heart attack and stroke. Increased stress hormones raises the level of inflammation in your body, causing a greater risk for heart-related conditions, as well as cancer and diabetes. Having a good sleep will prevent you from going into this state of stress. Also, ever notice how much more stressed out and anxious you are when you don’t sleep enough? With a full rest, you’re better at attacking your challenges!
2. Makes Your Mind Alert. A good night’s sleep makes you more energetic and alert. When you’re tired, it’s hard to focus on your tasks, especially where a lot of thinking is involved.
3. Improves Your Memory. Sleep plays an important role in a process called memory consolidation. During sleep, your brain is processing your day, making connections between events, sensory input, feelings, and memories.
4. Reduces Your Depression. Sleep affects many of the chemicals in your body, including serotonin. People with serotonin deficiencies are more likely to suffer from depression. Keep your serotonin and other happy chemicals up by going to bed early enough to get those restful hours.
5. Repairs Your Body. Sleep is a time when your body is working hard to repair damage caused by stress, ultraviolet rays, and other harmful exposure. Your cells produce more protein while you’re sleeping. These protein molecules form the building blocks for cells, allowing them to repair the damage.

So do your best to get some deep sleep and the next morning you’ll be ready to crush your day!

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Work at your happy place. Focus on what you can control. Attack your small goals every day. Execute my positive life practices consistently.


Focus on what you can control. Work on your small goals daily and count your wins for a dopamine rush.

I enjoy working on my 2013 MacBook Pro and Galaxy S7 Edge smartphone. These two machines are my pals. I’m super grateful for them. They’re an extension of me.

Here’s my work set-up at Starbucks @starbucks @waikelestarbucks on the 4th of July, 2019. To control my anxiety, I keep attacking my writing, logistics, designing, and reading to execute on my many small goals every day. 💻 By the way, I love my @apple Macbook Pro and my Samsung @samsungmobile Galaxy S7 Edge, my pals.

When I stop working, that’s when my dark thoughts take over so I counter them with all my lifestyle practices until I can get myself to sleep: mindfulness, gratitude, exercise, good food & beverages, time with positive people, work at my happy place, breath techniques, write from my heart, read books to improve myself, listen to music, update my daily goals and wins in my calendar, meditate, get some sunlight, look at the sky, drink green tea, smell an uplifting or relaxing scent, pray to my loved ones who passed away, talk to my mom, talk to my friend, and much more. My friends, do your daily practices every day to keep your soul bright.

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Good to See the Sun


Couldn’t sleep. Wrote more.

Woke up like I was crying.

Good to see the sun.

– Jon Riki Karamatsu, Haiku Poem #178, 10/9/2018 –

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Sleep is Important


Having enough sleep is important for our mental and physical health. It’s a challenge for me because I’m always thinking, even when I want to sleep. I can read and write for many hours, even until sunrise, which I’m trying to avoid. If I get 7 or more hours of sleep, I add a win to my daily wins journal. I had almost 9 hours of sleep last night, my 70th time sleeping 7 or more hours for 2018.

#sleep #rest #health #mentalhealth #physicalhealth #stressrelief #anxietyrelief #practice #dailypractice #goals #selfdevelopment #mindfulness #peace #innerpeace

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Our worries can make it hard to sleep.


Our worries can make it hard to sleep. Before bed, I like to drink a hot decaffeinated tea or hot chocolate, take a hot shower, and wrap myself in this cozy Nautica bathrobe that my sister Mia gave me some years ago for Christmas. Also, reading a book, especially fiction helps. Every so often I meditate to clear my mind. As a last resort, we could take a supplement to help us sleep so long as we are okay waking up wanting to sleep more, which is better than waking up with morning anxiety. Wishing you the best!

#sleep #sleepremedies #rest #decaffeinatedtea #hotchocolate #hotshower #nautica #bathrobe #read #books #fiction #meditation #sleepsupplement #mindfulness

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3 Major Practices for Self-Development


As of now, I have 47 practices to keep developing my mind, body, inner peace, relationships, and projects. The top 3 practices for me is adequate sleep, exercise, and gratitude, which helps me to be productive and at peace. With my 3 major practices and my overall 47 practices, I can clearly see the value of life and everything that exists, and overcome challenges that we often blow out of proportion. Here I am at 24 Hour Fitness at Mililani, Hawaii on October 6, 2017 after my 119th exercise for the year. May peace be with you!

#practices #selfdevelopment #mind #body #innerpeace #peace #sleep #exercise #gratitude #24hourfitness #fitperks #mililani #hawaii


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My Attempt to Build Energy and Motivation 


This morning of Saturday September 2, 2017, I’m trying hard to build energy and motivation to analyze another redline of our agreement for a land deal for a company my partners and I are building. I have a birthday party tonight, and tomorrow I have a Jodo Shu service and board meeting, a community event with my family, and my weekly Skype with my sister Mia and 2 young nieces, thus, I want to try to get it done in 3 to 4 hours today. I had about 7 hours of sleep, so to add to the energy I got from my sleep, early this morning, I exercised at 24 Hour Fitness in Mililani, Hawaii – weightlifting and running the treadmill. Then I cooked up some breakfast: bacon; omelette with 3 types of cheddar cheese, onion, bell pepper, and my homegrown green onions; brown rice with furikake; and Ka’u coffee. I keep telling myself for nearly 2 years on this project that the sweat, tears, and struggle will be worth it. I’m grateful to have this opportunity. Let’s go!!!

#energy #sleep #exercise #weightlifting #running #24hourfitness #cooking #breakfast #food #nutrition #entrepreneurship #business #law #contracts #governmentaffairs #aviation #fbo #kailuakona #hawaii #struggle #tears #sweat #motivation #smallwins

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Sleep and My Awesome Simmons Bed


Sleep is key to our physical and mental health. It provides us the energy to exercise, work, and enjoy the day. Sleep also gives us the energy to overcome challenges. When I bought my place in 2003, I purchased a Simmons plush bed, which has foam and isolated pocket springs that has great back support and isolates movement, allowing me to continue to sleep even with movement on the other side. My bed is so comfortable.

#sleep #sleeping #sleepbenefits #benefits #simmonsbed #simmons #hawaii #mindfulness #gratitude

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Chester Bennington of Linkin Park & My Thoughts on Facing Darkness


Chester+Bennington+2007+Projekt+Revolution+EsDFKpXLMkjl

I was saddened to hear of the passing of Chester Bennington of Linkin Park on July 20, 2017 at the age of 41.  He was also the lead singer for Dead By Sunrise and fronted Stone Temple Pilots from 2013 to 2015.  His voice had a great range for melodic top 40 tracks to the hard screaming sounds of rock and roll that sometimes blended with rap by Mike Shinoda, the other frontman of Linkin Park.

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Chester was authentic and open about his life, the struggles of his childhood when his parents became divorced, being sexually abused by an individual older than him, and getting bullied in school.  He let out his frustration and suffering in his art and music.  Much of his struggle resonates in the lyrics of the songs he helped write and through the sound of his voice.  However, Chester also turned to drugs and alcohol to numb his pain.  Even with his rise into a rockstar with amazing bands, he faced depression until he took his life.

chester-bennington-linkin-park-timothy-norris

As a politician in Hawaii, I worked on the issues of bullying, sex abuse, drugs, and mental health.  I continued with some of this work while a Deputy Prosecuting Attorney and Legislative Liaison at the Department of the Prosecuting Attorney of the City and County of Honolulu.  I left public service after being charged by the police for driving under the influence when I was stopped at a roadblock.  Half the time I served in public service, I felt like I was dealing with power trips of politicians and judges, many with temper tantrums who were unable to put the issues above themselves.  Now, I direct my efforts in helping the community through start-up business ventures, business law, and nonprofit organizations.  If I succeed in building the businesses that I’m passionate about, I want to dedicate my money on causes that I’ve failed to achieve as a politician and government attorney such as building a peace curriculum in our schools to teach our children positive daily practices to reduce bullying, sex assault, verbal abuse and physical violence; and helping orphans of war receive water, food, medicine, clothes, toys, and an education.

The death of Chester by suicide hit me emotionally.  I’ve been listening to Linkin Park since their beginning.  I’m listening to Linkin Park songs as I write this post.  I know the power of the darkness can haunt us, especially when we’re alone.  At night and early morning is when they attack me. When they win, nothing matters – nothing.  I know this.  I live because I’ve created so many goals to work on.  I work hard – so hard that it pushes away my pain – that is until I’m alone, then I have to start all over again.  But I can’t just live by working.  I want to love and be loved.  I want to have fun.  For these reasons, I created a system of practices I created that helps me to keep moving forward through gratitude, peace, and happiness.  If you are facing anxiety and depression, these are the things I do to counter the darkness:

(1) Sleep – For maximum output, 7+ hours of sleep works for me.
(2) Exercise – Run, lifting weights, and swimming are some of the exercise I do that gives me a high and a feeling of confidence that I can achieve anything.
(3) Healthy Diet – Foods that have Vitamin B-complex and Vitamin C helps us against depression and anxiety. L-Theanine in green tea has a calming affect.
(4) Gratitude – I have gratitude for not just the big things, but also the many little things.
(5) Mindfulness – I live in the moment to be aware of the beauty and wonderful things around me. Mindfulness is what energizes our gratitude. The more mindful I am, the higher the level of my gratitude.
(6) Win-Win/Positive Thinking. There are wins in everything we do, even failure and bad incidents.
(7) Goals – I plan and execute my goals by a system that rewards small wins and big wins. It’s the process of the daily practice that gives us a rush of dopamine every time we achieve small wins, and in time, we get that satisfaction from attaining our big wins.
(8) Writing – Blog, journal, social media, fiction, and nonfiction. Writing is so therapeutic, and it feels good to send positive messages to my friends and network.
(9) Positive Relationships – Stay near positive people who will fire you up with good energy, and avoid negative people who drain your energy.
(10) Music – Soothing music is great while working, and when you need a lift, play a lively song and dance.
(11) Read and listen about amazing people – Exposure to people who overcame huge challenges keeps me motivated and thinking extraordinary with a mindset that anything is possible when you consistently work hard, build relationships, and learn.
(12) Go to your happy places – My happy places are beaches in Hawaii for relaxation and coffee shops for work.
(13) Ocean Therapy and Nature – For me, swimming in the ocean does wonders by heightening all my senses and revitalizing my vision for my life.
(14) Sunlight – Vitamin D3 from the sun helps us against anxiety and depression.
(15) Sensory Therapy – I enjoy lemon scented cologne, vanilla and lavender scented candles, hot and cold showers, and massages.
(16) Learn – Right now, I enjoy learning about subjects such as self-development, health, writing, Japanese language and culture, aviation, fuel, Iraq war, and orphans of war.
(17) Meditation – This practice calms my mind, body, and soul.
(18) Travel – Experiences at other locations creates wonderful memories and recharges our mind, body, and soul.
(19) Read Fiction – Experience other lifestyles and locations, feel the beauty of love, and do extraordinary things.
(20) Inspirational Movies and Television Shows

The following song, “Shadow of the Day” by Linkin Park expresses how I feel about the loss of Chester Bennington and the darkness that haunts us all.

 

Here is “Heavy” by Linkin Park, another song that moves me emotionally.

 

“Numb” by Linkin Park is a song that resonates with the frustration we feel after working so hard to be who we are, only to be attacked by others who want something, and punished harder by others because of who we’ve become, despite us still being human.

 

“Sorry For Now” by Linkin Park

 

“Nobody Can Save Me” by Linkin Park.  On a positive note, near the ending of the song, the lyrics goes:

I wanna fall wide awake now
So tell me it’s alright
Tell me I’m forgiven, tonight
And only I can save me now
I’m holding up a light
Chasing up the darkness inside
And I don’t wanna let you down
But only I can save me!

Been searching somewhere out there
For what’s been missing right here

 

I want to end this entry with a positive and motivational song by Linkin Park, “Battle Symphony.” Chester will live on through his music, loved ones, and fans. My heart goes out to him and his loved ones.

linkinparknew

#depression #anxiety #darkness #linkinpark #chesterbennington #peace #innerpeace #compassion #empathy #gratitude #mindfulness #happiness #sleep #exercise #health #diet #winwin #positivethinking #goals #writing #happyplaces #oceantherapy #nature #sensorytherapy #learn #meditation #travel #movies

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7 Habits of Highly Successful People


A good CNBC article on the 7 habits of highly successful people.

1. Read.

2. Exercise.

3. Relationships.

4. Goals.

5. Sleep.

6. Multiple incomes.

7. Make the most of your time.

http://www.cnbc.com/2016/11/29/7-habits-of-highly-successful-people-from-a-man-who-spent-5-years-studying-them.html

#success #habits #read #exercise #relationships #goals #sleep #multipleincomes #time

 

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Inner Peace = World Peace


Do whatever it takes to have that inner peace: sleep, meditation, self-reflection, exercise, nutritious food, vitamins, nature, ocean therapy, sunlight, aroma therapy, mindfulness, gratitude, forgiveness, goal planning, learning, reading, writing, art, music, movies, massage, hugs, time with loved ones, helping others, and anything that makes you feel good! If all of us are at peace, the world will be at peace! 

#peace #innerpeace #worldpeace #love #compassion #empathy #sleep #meditation #selfreflection #exercise #food #vitamins #nature #oceantherapy #sunlight #aromatherapy #mindfulness #gratitude #forgivenes #goals #reading #writing #art #music #movies #massage #hugs #lovedones #helping

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