Hey Peeps,

Welcome back to Monday Wisdom. How was your weekend? One of our kiddos has a love for hockey. So, guess what?  Who remembers the movie series  “Mighty Ducks”? We watched all 4 of them this weekend. Such good clean family movies.


Let’s continue our series on choosing a healthy healing lifestyle.

Eating a healthy, balanced diet is one of the most important things you can do to protect your health. In fact, up to 80% of strokes and premature heart disease can be prevented through your life choices and habits, such as eating a healthy diet and being physically active.


Today’s Blog is not about food or drink. It is about getting enough sleep.


 Sleep can help you:

  • Get sick less often
  • Stay at a healthy weight
  • Lower your risk for serious health problems.
  • Reduce stress and improve your mood
  • Think more clearly and do better in school and at work

The seasons are changing and so is the daylight hours. It is a great time to consider adjusting your sleep schedule. 

Did you know that our  bodies set their “biological clock” according to the pattern of daylight where you live? This helps us naturally get sleepy at night and stay alert during the day.?

Here is this week’s challenge.

Create a bedtime ?  routine. 

  1. Do you have a comfortable sleep environment?
  • Little to no light.
  • The correct temperature.
  • Sound machine, music or a fan help many.
  • Scents like lavender are very relaxing at bedtime.

      2. The actual bedtime routine (30-60minutes before bed)

  • Remember we are creatures of habit..Choose your bedtime and try to stick to  it
  • Bye Bye Electronics. They emit blue light which suppresses melatonin.
  • Have a light snack or beverage like tea (caffeine free)
  • Some people like a bath.
  • Some like music and make a playlist.
  • Stretch – Pilates, gentle yoga 
  • Breathe- https://www.verywellmind.com/breathing-exercises-for-sleep-4589393
  • Relax – read, meditate, pray
  • Write – journal, to do list for tomorrow.
  • Reflect on your day. Literally work backwards from the moment you are in all the way back to when you awoke.

Let me know how your new bedtime routine is going.?

One more link for you.



Wisdom Quote:

Sweet Sleep & Sweet Dreams ?


Tuesday on WRITE NOW…

Here are the places that the Show will air…

Write Now International Radio Show: 2pm EST


On Demand on Podcast and YouTube

Anchor https://anchor.fm/writenow01

Spotify, Amazon Music, Apple Podcast, Breaker, Google Podcast, Pocket Cast, RadioPublic and Copy RSS

YouTube:  https://www.youtube.com/channel/UCHAocPHyqt009hSbARpA52g

If you are an author and would like to appear on Write Now please go to https://purposewithpamela.as.me/WriteNow



Here are the places that the Show will air…

Purpose By Design International Radio Show: 7pm EST https://envisionedbroadcasting.com/purpose-by-design

On Demand on Podcast and YouTube:

Anchor https://anchor.fm/purposewithpamela

Spotify, Amazon Music, Apple Podcast, Breaker, Google Podcast, Pocket Cast, RadioPublic, Stitcher and Copy RSS


YouTube:  https://www.youtube.com/channel/UCHAocPHyqt009hSbARpA52g

If you would like to share your story on  Purpose by Design go to… https://purposewithpamela.as.me/PurposebyDesign


Join Dr. Pamela in Vegas!!!  Click the link for details and to Register for this event:  https://form.jotform.com/dnpdesigns/fa-la-la-las-vegas-event-reg


New Anthology Opportunity – Sign up here: https://form.jotform.com/dnpdesigns/bosses-with-purpose



As always Thank You For Reading & Sharing:?



2022 The Year For YOU.


Dr. Pamela  ❤??