5 Natural Ways To Improve Your Sleep

 

Getting a good night’s sleep can be refreshing and rejuvenating. For millions, though, a good night’s sleep seems just out of reach. People of all ages across the globe suffer from occasional to chronic insomnia.

 

Insomnia is a condition that interrupts your ability to fall asleep or stay asleep. If you are suffering from this sleep disturbance, you may be hesitant to turn to harsh medications to help you fall asleep. Here are 5 ways that you can help improve your sleep naturally.

 

Eliminate Caffeine 

 

The morning cup of coffee seems to be a staple beverage for many people. However, caffeine is not just in coffee. Caffeine can be hiding in the cola you drink, the tea, and even some of the foods you eat. While eliminating caffeine out of your diet 100% may not be possible, try to limit your consumption of caffeine to the mornings only. Prevention Magazine tells us that ingesting caffeine, even 6 hours before bedtime, can disrupt sleep. 

 

Exercise

 

Not only does exercise help you maintain a healthy body weight and better mental outlook but a Sleep Foundation study found that those who exercised were less sleepy during the day and slept better at night. 

 

While a new exercise routine may leave you a little tired at first, regular exercise will give you more energy and help you fall asleep at bedtime. This may have to do with the chemicals released by the body when you exercise. The neurotransmitters released by the brain during exercise have all sorts of beneficial properties and improved sleep is one of them. 

 

Meditate 

 

Meditation has a restorative effect on the brain. There are all sorts of benefits that meditation can have for a person. Many of the benefits of meditation include reduced stress and a better ability to cope with difficult issues in one’s life.

 

Meditation is also great for insomnia. A Harvard study found that mindful meditation helped combat insomnia. It invokes a relaxation response in those who participate helping them relax enough to fall asleep quickly and stay asleep through the night. If you are not familiar with how to meditate there are many guided meditation audio programs that you can buy or check out from your library.  

 

Sleep Hygiene

 

Sleep hygiene is a practice to help you sleep better at night. It has to do with environmental cues. Alaska sleep notes that these environmental cues should be taken into consideration if you aren’t sleeping.

 

·      Use the bedroom for sex and sleep only

·      No electronics

·      Keep the room dark and quiet

·      Keep your room cool

·      Have a good mattress

·      Set your alarm clock away from your bed

Get Up Every Morning

 

Getting up at the same time every day and avoiding naps helps your body follow a circadian rhythm. According to Verywell we need this to sleep well at night.  There are two really important elements to this step. 

 

1.     Stop hitting the snooze and train yourself to get up at the same time every day. If you hit the snooze button once or twice (or 6 times), you are not really training yourself to get up at the same time every day. If you know you do not need to get up until a7:30, stop setting your alarm for 7. Save yourself the 30 minutes of interrupted sleep and set the alarm for 7:30, get up the first time it rings. 

 

2.     NO NAPS. If you are not used to getting up in the morning, then this may be the hard part for you. Napping can throw you off for sleeping at night because you simply are not tired enough to get to bed on time. Skip the nap (and the caffeine), and stay up so that you can get a good nights sleep. 

 

Now you have an arsenal of information that should help you fall asleep faster at night. Remember, finding what works well for you may take some playing around. So, if you don’t get it right the first night or two don’t give up. 

These sleep strategies are proven to work. They just take time. Give them a few weeks and you should be sleeping soundly. 

Learning To Say No As Part Of Better Self-Care

 

There are too many nice people in the world today…or so it might seem, with the number of “yes” folks you run into on a daily basis. However, what about the lesser heard “evil sibling”, the word NO? 

 

As a child, you were raised to be considerate to others, and to accommodate them as much as possible. 

 

How do you know exactly when enough is enough? And more importantly, are you saying no to yourself by saying yes to others every time? Chances are that is exactly what you are doing, even if only subliminally.

 

Wondering when is the time for you to use your no’s effectively? We’ve got you covered!

 

Piling On Stress

 

Not being able to say no can greatly contribute to elevated stress and real quick! Doing too much feelings of overwhelm cause and add to chronic stress, and people who cannot say no are usually the first to fall victim. 

 

It is important to understand your own boundaries and limitations, and while helping others is important, you have to take care of yourself first.

 

This means sometimes saying no to friends and family, in order to maintain an optimal level of health and wellness for yourself.

 

Feelings Of Obligation

 

This is by far the most common cause of resentment in persons, since they are basically “forced” to say yes whether or not they want to. Maybe the person asking did a major favor for you in life, maybe it is a family member. 

 

You feel a sense of obligation to always be on beck and call for whatever that person requests of you, but you need to ask yourself “when is my bill paid in full?” will you continue to feel a forced sense of obligation forever? 

 

This constant obligatory situation builds resentment, and resentment can literally make you physically ill! 

 

You need to let them know you have to put yourself first, by doing what you need to do. If an issue arises, it may be best to sever ties and remove a toxic person from your life.

 

Weekday Partying

 

We sincerely hope you are not one of those weekday party animals! Though we fully understand the need to unwind after a tiring week’s work, there is absolutely no justification for staying out late and drinking on a weekday when you have responsibilities to meet the next morning! It is more than likely the result of friends asking or guilting you out even though your better sense says no. 

 

You’re not doing yourself any favors as you will be sleep deficient the following day, not to mention likely hungover and miserable. Saying yes to that, is saying no to your well-being.

 

Enabling Bad Behavior

 

It has happened to all of us before, from a kid asking for something, hearing no and slowly breaking you down, to much worse influences on your life.

 

From friends begging you for a loan, to unnecessary spending, while it may seem ok or insignificant at the time, it enables bad behavior and disrespect over the long haul. 

 

When you say no, it needs to stay that way. You will gain infinite respect for having unbendable beliefs and will be looked at as a pillar of strength.

 

Not Speaking Up

 

There have undoubtedly been numerous times when you sit quietly while something (or someone) boils your blood to the point of an eruption, yet you show no outward emotions. This can range from a boss berating you in the office, a bully, or a random stranger who finds it appropriate to assert their dominance over you. 

 

By allowing it, you are doing just that, rolling over and assuming the fetal position. Open your mouth, demand your respect and speak for what you believe in.

 

Conclusion

 

NO is not a bad word. It has been criminalized via society and the illusion that things must be ok all the time. You will only end up resenting yourself for being weak, and not ever doing what you want to do by allowing others to always walk over you. You need to look after yourself before you look after anyone else after all, lead by example!

 

5 Ways To A More Balanced Life

Creating a work-life balance can be tough. It is very hard to find the delicate balance between a happy boss and happy home life. There are a few things that you should do both at work and at home to create a balanced life.

 

Because this is such an important topic, it has been covered by groups like Mental Health America, Web M.D., Forbes, and Business News Daily. Instead of sending you all over the Internet to try and find some tips to help you manage your time and create a work-life balance we’ve combined them into five tips that you can create a more balanced life both at home and at work.

 

1.     Create a Routine

One of the best routine tools to use at work is to make a list of tasks based on priority. Prioritizing your work allows you to get the most important things done and using a checklist allows you to see what you have achieved during the day. Having a daily routine will make you less stressed about what you will do each day at work.

 

Routines are great for home as well. They let everyone know what’s going on and when. However, sometimes you need downtime too. Don’t be afraid to allow yourself and your family some downtime. You can even put it on the calendar if you want to. Scheduling in downtime for you and your family is a great way to make sure you all are able to relax and bond together.

 

2.     Telecommute

 

If you can telecommute to work especially on days where you are sick, your children are sick, or the commute will be extra-long due to weather or outside circumstances. Telecommuting is a great way to provide your employer with what they need while giving you some breathing room.

 

3.     Learn to Say No

 

Many of us think we don’t have the ability to say no at work. This results in taking on too many tasks, working overtime, and being stressed about not being able to get everything done. If there’s a job you know,you won’t be able to get done or that you are not suited for say no. You may be surprised at how well this is received by your employer.

 

It is important to learn how to say no to social events and home life events that will be too taxing as well. Maybe you have social obligations that are just too draining, or don’t allow you enough time with your family in the evenings. Cutting these out will help you  find balance.

 

4.     Learn Your Employer’s Policies

 

Learning leave, vacation, sick, and disability policies are paramount. Also, learn what telecommunication systems your company has in place. If there aren’t any, you may need to ask. This will alleviate any stress if you need to use vacation or sick days or if you need to telecommute.

 

If you have children, learn their school's policies too. Knowing the procedure for turning in sick notes, calling out for the day, or showing up late is going to save a lot of headache for both you and them!

 

5.     Communicate

 

Let your employer know what’s going on. Let them know where you’re at on individual projects, if you’re going to be on time ahead of deadline or behind on schedule. Communicating these vital elements to your employer will alleviate stress on the job.

 

At home, communication is essential. This is even more so if there are a marriage and kids at home. Make sure you are letting everyone know what is going on with you. In addition, you need to know what is going on with everyone else. 

 

Set a family meeting once a week to discuss upcoming events, stress points, things that may need planning and other elements of life that could cause stress if not well planned. This simple act will aid in your ability to find that balance between work and home.

 

These five steps will help you find some balance in your busy life. What are some ways that you have found a balance between work and home that weren’t on our list?

How Water Intake Helps You Regulate What And How Much You Eat

Weight loss can be a hard task for anyone. There're so many different elements that go into losing weight it can be like learning a whole new set of information. There is one simple thing that you can do to help regulate how much and what you eat. Drinking water is not a magical cure-all, but it may seem like it after you learn what it can do to help you regulate your eating.

Water Aids Digestion Through Saliva

 

Digestion starts with saliva. Saliva is made mostly of water. According to Everyday Health, the enzymes in saliva are the beginning of the digestive tract. These enzymes help break down food so that they can be properly digested in the stomach. Without these and times food would never be able to be processed in the stomach.

 

Water also helps break down the fiber. Water-soluble fiber is one of the biggest factors of filling full after you eat. If you have not had enough water, or are dehydrated digesting water soluble fiber becomes almost impossible. Make sure that you are able to digest this food element properly by 

drinking lots of water.

 

Water Soluble Vitamines

 

One of the reasons that we eat food is to get access to vitamins. Vitamins and minerals are vital to various body functions. Deficits in these minerals and vitamins can cause cravings in the body. San Fransisco Gate tells how the body cannot digest certain water-soluble vitamins without enough water in the body.

 

Water-soluble vitamins are vitamins that can only be absorbed with the aid of water. These vitamins break down with the water in the digestive tract and men are absorbed into the body. Absorption of these essential vitamins stops when dehydration occurs, or when there is not enough water in the body. When even slight deficiencies are present, you may begin craving additional foods even though you’re not hungry. These cravings are due to vitamin deficiencies and not hunger so make sure that you have enough water so that you can digest all of your water-soluble vitamins.

 

Eat Fewer Calories

 

Water can help you eat fewer calories than you would if you didn’t drink water before meals. Livestrong notes a study where participants consumed 75-90 fewer calories with 2 8-oz glasses before dinner per meal. Now consuming 90 fewer calories per meal may not seem like a whole lot. However, if you did this every meal you could lose up to 28 pounds a year. 

 

How?

 

If you save 90 calories a meal three times a day, that’s 270 calories every day that you’re not eating. If you do this every day for a week you’ve not consumed 1890 calories. Continue saving that 90 calories a meal every week for a year, and you’ve saved 98,280 calories. 3500 calories make up a pound. In weight loss, the theory is that a deficit of 3500 cal means 1 pound of weight loss. By saving 98,280 cals you’ve created a pretty big gap.

 

Meaning 28 pounds!

 

On the flipside, if you were to continue eating as normal that 90 calories could be in excess. So instead of saving yourself you’ve actually gained 28 pounds in a year. All of this weight loss or weight gain is changed by onlydrinking two 8-ounce glasses of water before each meal.

 

Hunger And Thirst Cues Are the Same

 

You may be reaching for a snack when what you should be reaching for is a tall glass of water. Spark people recently did an article describing how the body sends out the exact same signal for hunger that it does for thirst. Many people don’t know how to tell the difference between hunger and thirst, and because we so rarely think about dehydration we assume that we are hungry. Next time you’re getting hungry signals from your brain try reaching for a glass of water instead. You may find out that you were just thirsty.

 

Now you know four surprising ways that water can help you control how much and what you eat. Helping you stop cravings and eat less water is a fantastic one stop shop for your diet solutions. What are some ways that you have noticed water help you with your diet?

Is Self-Care Eluding You?

Do you take good care of yourself? Of course you do, or at least you think you do. However, you may not realize that the level of care you give yourself is far sub-optimal, in many cases even being regarded as neglect. Yes, circumstances may force you to spend less time on yourself than you would like, and there are usually dozens of reason why. 

 

However, before you can make a conscious effort to improve the level of care you give to yourself, you need to realize the areas you are deficient in. Self-care may be eluding you if you find yourself doing any of the following things.

 

You Are Selfless

 

If you find yourself putting the needs of every single person ahead of your own, you are exhibiting a classic sign of self-neglect. By prioritizing the needs of everybody except your own, you find yourself being burnt out or resenting doing things altogether. 

 

Though nobody likes a selfish hog, let’s be realistic- you have to put yourself first sometimes. You may end up unable to do anything for anyone if you continue at this rate, not to mention resenting all the people you give up things for. A totally unhealthy cocktail.

 

Your Appearance Is Subpar

 

If you feel guilty for fancying up yourself, again, self-care may be eluding you. You have the right to spend time on yourself, if that means indulging in a bubble bath for an hour, or moisturizing and doing weekly pedicures, it is a necessary part of your overall care. 

 

Another typical symptom of this is the chronic habit of dressing in “wash and wears,” which makes your appearance as cheaply dressed and not classy. Take some time every weekend to arrange your outfits for the coming week. This involves picking out accessories, shoes and steam ironing your clothes if needed. You are special- dress for the part.

 

You Don’t Have Friends

 

Not having a small circle of closely knit friends is another obvious symptom of poor self-care. Good friends are there not only through the good times, but also the bad and can be an invaluable part of your well-being. Whether this is your choice (or excuse) or something forced upon you by family, it is not healthy and ultimately affects your wellbeing. 

 

You Feel Unfulfilled

 

You may be grown, have a home and money in the bank, but still have the sinking feeling that you have achieved nothing or not enough in life. This could be the result of personal un-fulfillment, because perhaps you never got the chance to complete your college education, to pursue a passion or you maybe you simply do not find your career to be rewarding. 

 

Well guess what- there is no better time than now to get up and go after whatever it is that would fulfill you. What needs to be kept in mind is the fact that no other person can achieve this for you, so go get it.

 

You Don’t Exercise

 

This is one of the more serious symptoms of poor self-care, as it directly affects your well-being on an emotional and physical level. Lack of exercise boosts the likelihood of negative health effects developing, reduces quality of life, and harms your appearance. 

 

Exercise performed just 3 times weekly can help you maintain a healthy bodyweight and body composition, and is one of the best things you can give yourself.

 

You Feel Life Is A Chore

 

The final symptom, that sums up the disdain you have for yourself is your lack of joy. Living brings you no real pleasure; you’re just going through the motions of life, without truly finding joy in the day-to-day moments. 

 

You don’t stop to take in the views on your way to work, you don’t experience joy from little things your kids or grandkids may do, and only look forward to going to bed. Feeling as if life has no real purpose for you can be not only sad, but kick starts a cycle of negativity and can spiral into depression.

 

Conclusion

 

Though self-care should be second nature, many of us have de-trained these instinctual behaviors and replaced them with “politically correct” habits and a robotic pursuit of daily living. 

 

You need to be selfish sometimes and to think about yourself, so you can meet your needs and desires, it can only serve to make you happier and more content. 

5 Tips To Better Handle Holiday Stress

The holiday season is an opportunity to spend time with family and friends, to take some time off work, or even escape for a winter getaway. For all the joy and fun, though, so comes the stress. 

The expectations of social events, gift shopping, and entertaining guests can become too much for even the most festive types. In fact, according to the American Psychological Association 8 out of 10 people expect to experience an increase in stress over the holiday season. 

With stress comes a greater risk of anxiety and depression, and reports from the Mayo Clinic show that depression is frequently an unwelcome guest over the holidays. 

All is not lost however, there are many ways you can minimize your stress and anxiety to allow you to truly enjoy the season. 

Set A Budget

Shopping can be fun, but spending money isn’t always easy, and Americans spend almost a $1,000 every holiday season on gifts alone. It’s unavoidable, but you can minimize the damage by setting a budget and sticking to it. 

A lot of the stress that we experience during the holidays is due to financial pressure and the Mayo Clinic suggests that setting a budget can be beneficial to your stress levels. Work out how much you can afford to spend on food and gifts, and stick to it. 

Exercise 

The American Heart Association wants you to stay active all the time, but it’s extremely important to keep that up during the holidays. Any activity or exercise you can fit in will help reduce your stress and elevate your mood. It’s going to stimulate endorphin production and trigger a positive feeling in your body. 

You might be busy, but if you can find time to exercise for half an hour three times a week, you will feel better. You can go walking or jogging, swimming or biking, play sports, and find time for aerobics.

Take It Easy

The American Psychological Association reminds us that we need to take time for ourselves. There are parties and gatherings and we are constantly surrounded by people. It’s great to be with the ones we love and laugh about the old days. 

You shouldn’t miss all those great times, but what you should be careful of is setting unrealistic expectations. You can’t do everything, and it’s okay to take time out for yourself, even if it’s just 15 minutes. 

If you do a whole lot of hosting, make sure you delegate- whether you ask everyone to bring a different dish, or you rope in family to take on certain tasks.  

Stay Smart

The holiday season is a time of indulgence, but as the Mayo Clinic directs- it doesn’t mean you should abandon your healthy ways. There’s no need for a free for all that will just add to your stress. 

Enjoy yourself, but try having healthy snacks before holiday gatherings so you don’t over snack while you’re out. Make sure that you’re getting plenty of sleep, as you are more likely to overindulge after a poor night’s sleep. 

Choose Your Battles

We all have someone in our circle that rubs us the wrong way. It’s only natural- not everyone can always get along. Allowing someone else to get under your skin, though, is only going to ruin your holiday and increase your stress levels. Learn to pick your battles, and don’t take the bait. 

The Mayo Clinic suggests that if you have a real problem with someone, set it aside and save it for another day. Even the calmest people can lose their cool during the holidays. 

Bottom Line

Self-care is conscious choice and this is even more true during times of more stress, such as the holiday season. Make sure to take the time and create a deliberate plan! Remember, the holidays are supposed to be a time of fun, family and relaxation, don’t let stress interfere with this great time of year.

 

7 Pillars Of Brain Health

A person’s existence has a huge impact on their brain health. How a person manages stress, how well they socialize, how well they sleep, how much they exercise, and what they drink and eat all are crucial to brain health.  

So how does one achieve brain health? Here are six pillars of brain health that can help you achieve optimal brain health, even into old age.

1.     Physical Exercise

You need to get your body moving, because those who exercise on a regular basis have a decreased risk of coming down with Alzheimer’s disease. Exercise can improve both your memory and your blood flow. It also causes chemical changes in the brain that boost thinking, mood, and thinking. It is important to exercise and stay fit in order to have a healthy brain. Exercise can prolong your life, reduce the risk of heart disease, maximize sleep, help you lose weight, and improve your mood. The mind is closely linked to the body so the more exercise you get, the better your mind functions. Try regular exercise to develop a strong memory.  

2.     Reducing Risks For Mental Health Conditions

We cannot always avoid mental health problems, such as depression or anxiety. However, there are things we can do to reduce risk factors for such diagnoses. For one, avoiding and dealing with chronic stress can help reduce risks for depression and anxiety conditions. Additionally, learning healthy coping skills for dealing with life’s problems and our own emotions can help prevent going into a depressive spiral, one of the biggest considerations in this respect is the health of our relationships, where we actually have more control than we might have in other life situations.  

3.     Food and nutrition

There is some truth the old adage “you are what you eat.” By making good food choices every day, you can improve the health of your brain. As a person ages, their brain is subjected to stress that can be harmful to their brain health. The process by which stress affects brain health is known as “oxidation,” which can be damaging to a person’s brain health. Food that is high in antioxidants can help reduce the negative effects of oxidation. Try eating a Mediterranean diet, which is high in nuts, olives, leafy green vegetables, whole grains, and fish. The Mediterranean diet can be a way to achieve good brain health.  

4.     Medical health

Good brain health starts with controlling your medical risks. Things like smoking, high cholesterol, head trauma, depression, obesity, and diabetes all increase a person’s chances of developing dementia. If you get regular check-ups and follow your doctor’s advice (that means taking medications as prescribed), you will be better both physically and mentally. Your brain is happier when you take care of your medical health. Make sure you avoid obesity as people who are overweight have an increased risk of diabetes, which can lead to dementia. Try to improve balance exercises, strength training, and aerobic exercises. 

5.     Sleep and relaxation

Your brain functions better when you are well rested. Sleep is energizing, improves your immune system, enhances your mood, and restarts the brain. It may also decrease the development of beta-amyloid plaque, which is linked to Alzheimer’s dementia. Anyone who has had to stay awake for an extended period of time, or got a bad night’s sleep knows how much of an impact this has on mental functioning, focus and concentration. If you have trouble with sleeping well, try meditation to manage your stress levels, which may also help to decrease the age-related loss of brain health. There are few things that help a person feel better than getting enough sleep. It sharpens the brain and helps maximize the brain.  

6.     Mental fitness

Brain health depends on using your mind to its maximum ability. Those who spend much of the their time in front of a television are not really stimulating the brain and exercising it in a way that promotes its growth and power, something that is similar to muscle atrophy from lack of movement. Getting enough mental exercise is just as critical as physical exercise is to brain health. Mental exercise can maximize a person’s ability promote brain cell growth and improve the functioning of their brain. It can decrease the chances of developing Alzheimer’s dementia. 

Just as a person exercises their muscles, they need to exercise their brain. There is something known as “brain reserve,” which helps the brain respond and adapt to mental changes and reduce the risk that your brain will sustain damage. A person’s brain reserve starts when they are children and only gets stronger when the person gets older. People who persist in developing new interests and skills, engage in things that are interesting, partake in new activities, and continue to learn new things that will maximize their brain reserve. 

7.     Social interaction

People who maintain social interaction and remain connected with others have better brain health. Try to engage in conversation with others, spend time with others, and stay in touch with loved ones. Those people who have the most social interaction enjoy better brain health.