Do you have trouble falling asleep and staying asleep? Read this curated guest post to learn some great tips on how you can get a good nights rest.
Sleeping is one of the easiest things to do, so why can it be so difficult to fall asleep and then stay asleep?
Personally, I have fought with insomnia in different periods of my life. The problem was always clearly related to stress and having too many worries, but the underlying reasons and possible solutions differ from person to person.
Here’s what some of the experts say:
ALESSA CARIDI – JOBUFIT
Walk it out
We spend SO much of our work days sitting only to come home, cook dinner, eat dinner sitting down, and then catch up on our favorite TV series sitting down. Get where I am going with this? This seated statue feeling doesn’t help me go to sleep. In fact, it does the opposite, I’m not tired at all when it comes to my bedtime.
So, I plan some light movement before I head to bed. Not a traditional workout, but some light housekeeping. I tidy of the living room, maybe fold a basket of laundry (standing up), and I clean the kitchen / load the dishwasher.
This movement, combined with the time of the evening, allow my body to feel tired and really look forward to climbing into bed.
CINDY PERLIN – ALTERNATIVE PAIN TREATMENT DIRECTORY
Do some gentle range of movement exercises and stretches before you get into bed.
One of the contributors to difficulty falling asleep and waking in the middle of the night is trigger point pain. A trigger point is a hyper irritable spot, a nodule in a taut band of skeletal muscle, that causes pain, often in an area distant from the spot.
Emotional stress, overexertion and inactivity all activate trigger points and the pain can be severe. If you’ve been immobile for too long, either before you go to bed, or during sleep, the inactivity can cause trigger point activation and pain.
Move your head and neck through a full range of slow motions, rotate your arms backwards and forwards, make bicycling movements with your legs while lying down, rotate your feet and ankles and move them back and forth, twist your upper body from one side to the other and so forth, making sure to do the movements slowly and gently.
These and similar movements will reduce the chance that trigger point pain will keep you from falling asleep or staying asleep.
ELISE MARIE COLLINS
Good sleep starts at sunrise
Get out early to get light on your eyes. The sun resets your biological clock so that you feel sleepy at night and alert in the morning. Daylight wakes you up your physiology by halting melatonin production.
LOREN FISHMAN – SCIATICA.ORG
Get the clock out of sight
The commonest form of insomnia is the worry: “It’s so late. If I don’t get to sleep right now I’ll be a wreck tomorrow,” which makes the worrier so anxious that she/he looks at the clock, worries even more, is less able to relax, and lo, it’s even later than it was before. This, naturally, brings about another time check. Intervene on this vicious cycle by taking the clock out of the recurrent equation.
ROBERT HERBST – W8LIFTERUSA.COM
The inability to fall asleep is often in one’s head and becomes a self-fulfilling prophecy.
People tell themselves they have trouble falling asleep and then they start dreading going to bed and when they get there, expect not to fall asleep.
It’s like when say they can’t sleep on airplanes and then immediately turn on a movie when they get to their seat. Through years of necessity, I have told myself that I can sleep anywhere-planes, trains, and automobiles-and I take advantage of the quiet time.
I have gotten off a long flight from New York to Australia fresh and ready to go. So when one gets into bed, they should just know that they are going to fall asleep and relax.
RHODA CLIMENHAGA – YO1
Work at Sunrise, Rest at Sunset
As the sun rises, the Qi and blood in our bodies move from the inner organs to the exterior channels to facilitate activity. As the sun goes down, specifically between 11 p.m. – 3 a.m., the Qi and blood return to the organs. If you are not resting during this time, these organs will not be able to do their job and you will, at the very least, feel sluggish the next day.
DOMINIQUE HODGIN – DR. SEARS WELLNESS INSTITUTE
Read for at least 5-10 minutes before bed
Reading has been proven to lower cortisol levels. It helps to calm your mind and body at bedtime. There is something about relaxing and enjoying written words, especially ones of encouragement or humor, which sets the stage for sleep.
Just make sure what you are reading is lulling and not over-stimulating, like a murder mystery or work emails. It is also preferable to keep your reading off a back-lit screen — or at least use a blue light blocking app or glasses.
MARTIN REED – INSOMNIA COACH
Always get out of bed at the same time every day
Getting out of bed by the same time every day strengthens the sleep/wake cycle and ensures that adequate sleep pressure builds during the day. Over time, this will make it easier to fall asleep at night and improve sleep quality.
Having a dog is a big responsibility. Read this post on how to keep your dog as happy and healthy as possible.
Our dogs aren't pets; they are our fur kids, members of the family, and our unconditional friends. It is no surprise then that we want to take care of them in the best way possible and ensure their happiness, as they contribute to ours. Read on to find out how.
Feed them right
One thing that it is vital to do for your pup is to feed them properly. Yes, I know that your pup will look at you with those big gorgeous eyes and practically transmit the message into your brain that they want a scrap of what you are eating. However, often time this can do them harm in the long run.
In fact, many human foods can be dangerous for our doggy friends such as caffeine, chocolates, garlic, and onions, and therefore we owe it to them to protect our doggos from these.
Also, it's vital that you get the level of nutrition in you pupper's food right for their breed their activity level, and their size. Otherwise, you can end up over or under feeding your dog and causing them harm.
It's even necessary that you get the right feeding bowl for them to use, as dogs with long neck will need their dish lifted off of the floor. While those pups with long ears will need a high sided bowl so they don't end up getting their dinner in all the places it shouldn't be.
Next, to keep your dog happy it's essential that you groom them regularly. Now you can get a professional dog grooming service to do this for you, or you can you do it yourself at home.
Of course, to do a proper DIY job you will need to get some professional dog grooming clippers, as well as nail clippers or buffers, and some doggy brushes. The latter being particularly important because you must brush your dog's coat before you bathe them. Otherwise, you can end up with tiny pin knots in their fur which are super painful when you try and brush them out!
Perhaps our most important task as dog moms or dads apart from caring for them physically is to show them love and kindness as well.
Of course, this can be particularly tough if you have a nervous dog that finds it tough to calm down or be shown affection physically. Although, there are some strategies available that can help you cope with such issues such as pet Reiki, a spiritual practice that can help calm your dog and improve the friendship between you.
See to their medical needs
Regular vet checks will keep your pup healthy and happy.
Lastly, don't forget that, as well as love and care, your dog's specific medical needs, must be dealt with as well. This means checkups for dogs that are in good health, as well as treatments and even surgeries for dogs that are not.
Of course, all these things can be provided by your local veterinary clinic. Something that makes it's a good idea to register with them as soon as your pup comes to live with you. Then you will be able to access any medical care they need and keep them as well as and happy, just like they deserve.
Don't give up on staying healthy and active just because you are getting older. Read these great tips to learn how to keep your mind and body healthy.
No matter how hard we might try, there is no way of stopping the clock or even turning back time. There is no amount of anti-aging creams that will help you hold onto your youth, and new beauty treatments that can keep you in your twenties or thirties forever. We need to come to terms with the fact that we are all going to get old at one point - it’s just a part of being alive!
But getting old doesn’t mean that you need to stop being healthy and enjoying your life. You just need to know what to expect once you do start to age so that you are better equipped to deal with these changes. Read on to find out more!
As we age, our bones begin to weaken and their density decreases. This is especially the case in women who have already gone through the menopause. In some worst-case scenarios, this can lead to health conditions like osteoporosis. Lots of old people also find that it takes longer to recover from injuries such as broken bones. There are ways to prevent your bones weakening too much, though. You just need to increase your intake of vitamin C and D as well as take part in a lot of exercise.
Our bones aren’t the only thing that weakens in our bodies as we grow older - our bladders do too! This is something else that is a major issue for women. Thankfully, there is a lot of help at hand. If you suffer with bladder problems, you might want to start buying incontinence products so that you don’t have to go through any embarrassing situations when you are out and about. Doing some pelvic floor exercises should help to strengthen the bladder which can improve bladder function.
Lots of people also experience a decline in their memory as they age. The best way you can prevent this from affecting you too much is to start working on your brain now. Doing a crossword or Sudoku puzzle each day will help strengthen the mind so that it isn't too badly affected by the aging process.
The Metabolism Slows Down
Many people find that their metabolism slows down as they enter old age as well. This means that your body won’t be able to metabolize food quite as quickly as it once could. As a result, you could find that it is a lot easier to put on weight. However, a slowing metabolism should also reduce your appetite, so you might find that you don’t eat as much as you used to, which can help you maintain a healthy weight.
You need to keep on top of your dental hygiene once you age as old people are more susceptible to teeth problems, such as cavities and gum disease. Visiting your dentist on a regular basis should help you with this.
If you follow all of the advice above, you shouldn’t find old age to be too much of a drag!
How to know if someone is your soulmate is explored in this post.
We spend our lives looking for the one. Sometimes, we find the one, but then it turns out that that one was not, in fact, the one that was meant for us. But we keep looking, convinced that, in a world full of negativity, the next one will be the one to change our lives for the better.
And most of the time, that works out. It’s excellent, that feeling of giddy nervousness that doesn’t worry you but fills you with an anticipation that you can’t describe except to those who have experienced the same thing. The old saying goes that ‘When you know, you know.’ But how can you be sure that you know? And where do you go from there?
People are actors. It is never a conscious decision, but at the same time, the person they are at the office, or at the store isn’t necessarily who they truly are.
When meeting your soulmate for the first time, this doesn’t happen. There are no acts or scripts to follow, you cast your insecurities to the side and are just yourself. Your soulmate, too does the same. What follows is nights of endless conversation, excuses to see one another and a complete lack of anxiety.
YOU’RE WILLING TO TAKE A LEAP
Often, those who meet their soulmate will immediately by considering the future with them. Even the most logical and cautious among us will start hearing wedding bells and catch themselves mumbling ‘I do.’ whenever they start daydreaming.
It might even go even further, wedding venues, researching Tacori wedding rings and wedding bands at Whiteflash and juggling which of the weird relatives being there, and which can stay at home. Where you were once nervous anytime the conversation of buying a house together or having children came up, now, you are rattling off baby names in your sleep, and picturing your dream home.
IT JUST FEELS RIGHT
Another feeling that is difficult to describe. But after a day, a week, or a month with your soulmate, you just know. You never feel as if anything you do together is a chore. You can sit up all night without running out of topics to talk about, and, during these long talks, you find yourself nodding and agreeing with everything each other says.
But this agreement and mutual respect is not the same as bumping into someone at a bar and agreeing with them hoping they like you. Instead, you’re not even thinking about the other liking you, because that much is obvious already. Deep, meaningful discussions can go one of two ways; either you find you agree with everything, and even if you don’t agree entirely, you are respectful enough to listen to them explain, or, the minute a conscientious issue arises the conversation comes to a screeching halt. But with a soulmate, that doesn’t happen.
Embarking on a search for a soulmate can be a long road filled with false promises and occasional heartbreak. But, continuing along that path will soon lead to discovering that the one is out there, and they’re searching for you just as scrupulously as you are.
Is wedding planning causing you too much stress?
Explore these 3 tips to help reduce your wedding planning stress.
No matter how organized you are, planning a wedding is a stressful business. It’s the biggest day of your life; there’s a lot of money involved and some important decisions to be made. It can be a stressful time for any bride-to-be, but it’s important to keep calm for the sake of your health and to make sure that you can enjoy the day you’ve worked so hard to plan.
Here are some stress-busting methods to help you keep calm when planning your wedding.
Set a budget that you can stick to
You’ll often hear of couples blowing their wedding budget, but it doesn’t have to be that way. If you do your research beforehand, you can get a better estimate of what everything will cost. Rather than budgeting under the average price of different wedding components, budget for a bit over. That way, you’ll find yourself with some surprising savings when you do manage to get a good deal. You can cut costs in areas such as your wedding stationery by buying them online; you can get save the dates, pocketfold wedding invitations and more at an affordable rate to keep the costs down. There are plenty of cost-cutting solutions to help you stick to your wedding budget that can ensure you can keep the financial side of wedding planning under control.
Take a break from it
As difficult as it can be, sometimes you just need to take a break from the chaos of wedding planning. While your wedding is important, it’s not the only thing happening in your life, or the lives of others for that matter. Take a break now and then and do something completely non-wedding related. Whether you visit some friends, indulge yourself with a spa day or go for a nice meal with your partner - make the time free from wedding talk to give you a chance to think about something else.
Practice common stress busters
Your mental health is important, not just when you’re planning a wedding but for your general health too. It’s important to get into the habit of exercising, getting enough sleep and other stress-busters to help you combat mental health problems. Find things that you enjoy that help keep your mind distracted, as well as those that can help you to chill out. Make some time for yourself that will give you the opportunity to recharge ready to tackle the next items on that long wedding to-do list.
When planning your wedding, it’s helpful to talk to other people - plenty of people get married each year, and you can get some great advice from them. Get yourself a wedding planning checklist to make sure you can keep track of everything that needs to be done so that you don’t end up with any last-minute shocks or surprises. With some preparation, organisation and plenty of time to relax - you can enjoy the wedding planning process and keep it stress-free for a day you’ll remember forever.
5 basic human needs are explored in this post which challenges you to explore your own life and see if you have everything you need to live your best life.
Despite the divisive rhetoric poisoning the political discussion as of late, that will never corrupt us as human beings. What does this mean? Well, no matter who you are, where you’re from, how much money you have in your bank account, how many cars you own, how happy you are, how wise you are, how many goals you have, and how many mistakes you have made, you are subject to the same needs and wants.
Humans truly need a select set of experiences and belongings to feel connected, happy and whole. Consider this article a love letter to the human race, and one which should help anyone identify what’s missing in their lives, allowing them the freedom to live better and make more appropriate choices.
Without further ado, let’s get into this. The road to making a better society starts with correct knowledge.
Humans Need Connection
You need people around you. No matter how much of a lone wolf you feel yourself to be, you are mistaken. You cannot live a life well lived without the support and nourishment of the people around you. You can survive, and maybe survive well, but your inner sense of satisfaction is simply not as good as it would be with others. Life is short, and living without others is a shame of the highest order. The expression an experience shared is an experienced improved should rest with you at all times. We all know that a movie is better when watching with someone else.
No matter if you’re introverted, extroverted or simply love people, finding people in a community you enjoy is as simply as doing an online search these days. However, be sure to make real friends you can experience things with, as proximity is surely a massive factor in a great friendship. Also don’t be afraid to make friends outside of your comfort zone. Of course, it’s always best to like your friends as people, but within those parameters, a friend can develop from anywhere. We are all more connected than we know, we share life together, we are part of the same species, and we all require each other to live. Keep this in mind, making your social connection as much of a priority as food, shelter and water.
Humans Need Nourishment
Of course you need to eat food and drink water, it doesn’t take an article to teach you that. What matters is eating well, and in a nourishing manner. While our hunger can be solved by eating a full pack of multi-bag chips, you will be subject to health issues and a shorter lifespan if you engage with this. Improve your diet, structuring it as if you loved yourself. This will help you live a longer, healthier, more energetic life.
Also, improve your diet with supplements such as Vitamin D, multivitamins, ZMA and omega 3. A body functioning at optimal is so much better than simply functioning, so be sure to nourish yourself, and teach your family and friends (especially children,) the benefits of doing so.
Humans Need A Break
While life is surely hard, and it was difficult for our ancestors, that doesn’t mean humans should work 100% of the time. Doing so can ruin your health and mood. Consider taking a break a real human need, because it surely is. Research has indicated that hunter/gatherers would work around four to five hours a day on their survival needs, and then spend the rest of the time with their community. This should indicate that we are wired to take a load off sometimes, provided we justify it with hard work and correct behaviour.
A great way to ‘take a break’ in a productive capacity is to learn meditation. This way you become more in tune with the present moment, and more able to plan for downtime as well as hard work. The best place to start here is to try Sahaja meditation for healing, as this guided component can help you learn relaxation and healing self-improvement.
Holistic methods of health have been practised for millennia, so be sure you’re not lacking it in your modern life, provided you back that up with wise medical advice. Sometimes, taking care of yourself can be more thoroughly nourishing than you expect, helping you reduce and even melt the stress of life from your shoulders.
Goals are the component of mental health. You need to have a purpose, something to progress towards and struggle for. Without this, people become mentally flabby and find it difficult to focus. Retirees often experience depression after finally ending a long career which challenged them everyday. No matter what you choose (everyone is different,) your goal should be tailored to you, and make sense to you, no matter what it looks like to someone else.
You have to become better at something, no matter what it is. We are defined by meaning, and finding a goal to work towards helps you in that. It could be playing the guitar masterfully, working at your martial arts skills, or writing that novel that people MUST read. Goals are the lifeblood of the human spirit, and achieving them helps stimulate the best of yourself. In fact, this is so important that it’s the cap of Maslow’s ‘Hierarchy of Needs.’
The best skill you can ever teach a child is confidence and temperance in that confidence. It must be backed up with something, but it must also be a natural default. People without this often fall on bad habits, and have trouble coping with the difficulties of life. Confidence is courage. It is the invisible backbone which helps you earn self-respect and develop your own sense of worth. Without this, life becomes a scary prospect which leaves you searching for comfort and relaxation. With this, the sky is the limit, and goals are a matter of when, not if. You never need to be the person who dominates every achievement they have ever thought of doing, but to live as a happy, sane and relaxed individual; you need to know your worth. That worth, if you didn’t already know, is wider than the ocean.
With these tips, you should live in a better and more wholesome way. Teach yourself this advice, teach your children this advice, and act this advice out in the world. Your life might just become that little bit better.
7 Ways to connect with your spiritual self are explored in this soothing post.
You might not think you’re someone who has much of a spiritual side but that probably only means you haven’t yet been able to tap into it and get in touch with it yet. We all have a spiritual life that we can embrace and manage if we take the right steps and that applies to you as much as anybody else.
If you’re wondering how you can make the most of your spiritual side and get in touch with it a little more, the information you’ll find below will help you out and get you on the right track. Try as many of the ideas as you see fit, and choose the ones you want to stick with in the long-term.
Find the Time to Meditate
Meditation is where anyone interested in getting more involved in their spiritual side should start out. You should portion off a specific amount of time during your day that you can dedicate to meditating. All you need is a little space and some peace and quiet. Other than that, there are no real rules that you should follow; it can be done by the side of a beautiful lake or your living room floor. It’s all about finding your own inner peace.
Ask Yourself More Questions
Past of being in touch with your spiritual side is about enquiring more and asking yourself more questions about life and the way you live it. It’s about shaking off your own complacency and instead looking for ways to forge your own way forward with your spirituality playing a vital role in that whole process. This is something you can start right away because being mindful and engaged is free and open to absolutely everyone.
Regain Control of Your Time
Having control over your time is one of best ways to get back in touch with your mind and your spiritual self. No one can say they’re truly in touch with their spiritual side until they feel in control of their lives and how they spend their time from day to day. Stop making yourself a slave to other people’s demands and needs, and instead make yourself and your own mental wellbeing first. When you start to do that, you will have more time to dedicate to the things you find important too.
Get Help and Guidance From Experts
If you don’t know where to start or what to do, you should consider seeking help and guidance from experts in the field of spirituality. They’ll be able to help you out with everything from relaxation techniques to spiritual regression. There’s nothing at all wrong with seeking help when you’re not having much success with going it alone. Don’t view it as an admissions of failure because that’s not the case at all.
Express Your Spiritual Self Through Your Body
Physical expression is a big part of spirituality and you shouldn’t forget that fact. You can connect with your spiritual side much better if when you’re lost in a physical activity. Dancing is particularly popular with people who believe in the importance of connecting spiritually through bodily expression so that might be something for you to look further into. It can be incredibly freeing and your body becomes the vessel through which your spirituality is expressed.
Attend Classes and Retreats That Allow You to Connect With Others
Contrary to many people’s thoughts and believes, your spirituality is not something that had to be interacted with on a solo basis. Lots of people find great worth and value in connecting with their spiritual side alongside other people who are doing the same. In fact, there are classes and retreats set up to cater specifically to those needs so these could be worth considering for you. It’ll offer you a good way to meet new people too.
Own Your Choices and Decisions
That moment when you realise that you’re in control of your own destiny can be a truly spiritual moment and a really huge breakthrough for you. It’s a liberatory feeling that simply can’t be matched; anyone who’s had that feeling wash over them will know what I mean. You can then start owning your own choices and life decisions. Know that you have the power to change things if you really want to change them.
Don’t allow your spiritual side to go ignored for any longer. The sooner you get in touch with that side of your being, the sooner you’ll achieve a calm and serene state in life.
5 Simple Ways To Strengthen You Spirtuality
When you find yourself on a spiritual journey, it can be quite common to want to rush it. Because developing an interest or passion in something can often spur you to want to take it on as much as you can. This is definition how it feels when you find your spiritual side. So much so, that you can often want your spiritual growth to take off a record speed, but that’s not always going to be a realistic way of doing things; not if you don’t know how to progress things at least. But if you have found that you’re at the point where you do really want to strengthen your spirituality, then here are five things you can do to try and help it along.
Increase Your Knowledge
The very first thing you’re going to need to do to make this happen is to increase your knowledge. Because you won’t be able to reach your spiritual peak without studying. The smartest person in the room will never want to be the smartest person in the room; they’ll always want to be surrounded by those more knowledgeable so that they can learn and grow. This is what you need to do. You should think of yourself as on a constant journey to increase your wisdom. If you start to increase your knowledge, then you should soon find that you strengthen your spirituality.
Be Kind To Yourself
But remember to take it easy at the same time. It’s easy to believe that you have to push yourself and learn as quickly as you can. But you still need a break. You may even struggle along the way. And that’s okay, because knowing everything isn’t going to happen overnight - in fact, it may never happen. So be kinder to yourself; it’s important that you do so that you can truly connect with your spirituality.
Find A Community
It may also help you to strengthen your spirituality if you’re able to find a community that you can connect with. Whether it’s being inquisitive about life after death or sharing your individual philosophies on your spiritual journeys, your community can guide you along. You’ll often be able to learn a lot from them too, which can push you and encourage you.
But you also need time to reflect. Because it’s often at your most quietest of times that you’ll strengthen your spirituality. So be sure to spend some mindful time meditating, and often. Do it on your terms and you should feel your spiritual side strengthen.
Sometimes, connecting to your spirituality and strengthening the bond isn’t about what you can absorb, but more about what you can give out. So give back. Spend some time being selfless. With random acts of kindness or helping those less fortunate, you will find that you can actually feed your spirituality. And although this may take time, it’s another way that you can bring yourself closer to your strongest spiritual self.
Explore 3 Lesson to enhance your spiritual growth.
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