18:01 days ago 0 Permalink

Tips To Have A Restful Sleep


We all seem to have busy lives these days and it seems that we can’t slow down. Work is demanding out every attention and when it isn’t we have to clean or take care of our families or at least try to have some kind of life. It seems that we are pulled in every different direction and by the time that bedtime rolls around we can’t seem to shut off our minds.

Research shows that lack of sleep can cause us to gain weight and it can lower out immune system. This makes us more at risk to get sick and that is something that none of us want to have to deal with.

It’s time to put a stop to sleepless nights and take control again. However, using sleeping pills that we will become dependent on is not the way to go. At least not for everyone. Instead there are more natural methods that are easy to follow and work wonders if you do them right.

The first thing you need to do is to train your body to go to sleep at a normal and decent hour. Try laying down at 9 or 10 at night. Instead of 12 or 1. The more often you go to bed at this time the more your body will automatically start to fall asleep faster without you having to force it.

Before you lie down try to relax yourself. Stop taking care of last minute chores and work and do something relaxing. Try taking a hot bath, listening to relaxing music, or reading a book.

Take the television out of your room. It is a distraction and most likely it will end up keeping you awake instead of helping you fall asleep.

Some people can’t sleep in a completely quiet room. If the quiet is unsettling to you then try to fall asleep to relaxing music, calming sounds, or even a bedside fan.

Caffeine gets us through the day and allows us to get all our work done - but there should be a time when we cut ourselves off. Avoid drinking any after you have left work. It will only keep you awake.

21:25 days ago 0 Permalink

7 Easy Steps to Relieve Stress

Busy with office jobs, child care or housework are the things that make a person susceptible to stress. The more often you are in an uncomfortable situation, it is not likely this will affect your health condition.\ "When you repeatedly experience stress, your nervous system is still tense. Even small levels of stress can make you feel overwhelmed, \" said Dr. Henry Emmons, who is also the author of The Chemistry of Calm.Emmons explained, there are 7 (seven) stage to make a person more calm when faced with stress, as described below:1. Recognize the signsThe best way to manage stress is to recognize early symptoms. But it is difficult to detect, because the signals are shown in the body is very smooth. \ "People often do not realize that stress affects sleep quality. You might be able to sleep for eight hours, but it's hard to get quality sleep, so you continue to feel tired, \" said Dr. Emmons.To detect it, take a few minutes each day to reflect changes in health habits or anything that has happened to you that may be triggered due to anxiety.2. Divert the mindWhen a person feels tense or depressed, their minds may be kept pressed to replay the mistakes that have been done. Emmons suggested to change the focus of attention to the body instead. How do I? Find a quiet place to sit and make the mind relax. Then, take a deep breath in through the diaphragm, and exhale slowly through your mouth.This is an effective way to help calm your nervous system. \ "You can even practice breathing when not under stress, so you know exactly what breathing techniques to calm your mind, \" said Emmons.3. Physical activityStress is the reason that quite often used by many people for not exercising. And with physical activity, levels of stress hormones in the body can be balanced, Emmons said.Do activities you enjoy your sport, like cycling, swimming or jogging.4. Healthy SnackingWhen the stress came, people generally tend to want to eat light meals or snacks. Sweet snack can trigger a spike in blood glucose, so that makes you feel more anxious. For more healthy snack, you can replace it with fresh strawberries mixed into dark chocolate sauce. Why? Because, strawberries are high in vitamin C can reduce the stress caused by free radicals. While dark chocolate helps reduce stress hormones (like cortisol) in the body. Alternatively, you can eat carrots or celery sticks.5. Phone a friendSpending time with friends helps your body to pump out the hormone oxytocin, making the body feel better. Take time regularly gather with friends or companions, will make you feel better.6. Hit the streetsOnly a breath of fresh air can improve your outlook, helps you handle difficult situations more calmly. Go to a park near the house and inhaling the fragrance of flowers is enough to make the mind calm. Research shows that certain smell (like lavender) can help reset the body's immune system to normal levels.7. Prepare yourself to sleepLack of sleep just makes you feel more anxious. To overcome this, grab a book and a pen and write down every negative thought that pops into your head, says Sue Patton Thoele, a renowned psychotherapist and author. In this way according to Patton's counterintuitive, but by noting the number of complaints on paper, enough to help reduce the burden of thought.
Source:
http://www.dechacare.com

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