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.
Discover 4 Tips to make cleaning as you go a way of life.
Did you know that you can get some cleaning done as you do your daily chores and simply move about the house? You can save time and make the cleaning process much simpler and faster when it is time do some housecleaning. We want to show you a few tips that make cleaning as you go a way of life.
Clean Up Spills Right Away
The best clean-as-you-go tip that we can give you is to take care of spills right away. Even if it is water that spilled, you need to dry it up or otherwise get rid of the spill. The sooner you deal with it, the easier it will be to clean up. Stephanie from diamondcleaningcalgary "If you leave some spills, they become sticky or they stain, and that can make them difficult to get rid of later on".
Clean While Things Are Cooking
It can take a while to make a big meal for the family or even just for yourself. While you have items in the microwave or oven or on the stove, just wash up the dishes, clean the countertops or do other cleaning tasks that don’t require you to move far from the kitchen. You’ll be making use of those little moments that you might otherwise waste and have a much cleaner house that doesn’t take as long to tidy up later. Be careful, though, about getting too involved with whatever you are cleaning, as that can distract you so much that you forget about something you have cooking on the stove.
Organize as You Walk
When you need to go from one room to the next for whatever reason, take a quick glance around the room you are in to see if there is something there that belongs in the room you are going to. You can get in the habit of this pretty quickly and start picking things up and putting them where they go as you move about the house with your daily tasks. You’ll keep a much cleaner house this way and start to have a zero tolerance for things being left out where they don’t go. You’ll be surprised at how nice your house looks and how fast you can get it cleaned up each day, if you practice this small thing.
Have a Place for Everything
This ties into the last point, because if you don’t have a place for everything to go, then you won’t think to put it away when you see it out of place. You can set up storage bins in the kids’ rooms and shoe racks by the door to ensure that the things most often left out have a proper place. You can also create a paper or book rack for all those loose newspapers and books that end up all around the house.
Doing these simple things can make a huge difference in how your house looks from day to day. If you manage to do all these tasks, it will be so much easier to clean your house.
Have you been thinking about getting a dog?
8 Reasons that dogs make the best pets are explored in this post.
Dogs have long been known as man’s best friend and anyone who owns dogs will know that their title as our favourite furry companions is well and truly deserved. Take a look at these amazing things that dogs do for us and you’ll be left wondering if we truly deserve to have them in our lives…
They’re Always There for You
Dogs are great, Dogs don’t judge. Whether you’re having a bit of a bad day or you’re in full-on breakdown mode crying more tears than your thought possible, they will be there with a friendly ear, and comforting fur, to listen to you, reassure you and make you feel so much better, and all of that without ever saying a word. That’s probably why so many people are now registering their dogs as emotional support animals. If you’re having a tough time yourself, it might be worth looking at this support dog info to see if your dog could accompany you in difficult situations too. Everything is better with your four-legged companion by your side.
They Keep You Warm
This might not be quite as important, but there’s no denying that on those cold winter nights, having your dog lay by your feet is a great comfort, not only because they keep you warm but because their presence is so calming in its own right too.
They are Loyal
No matter how badly you screw up or how difficult your being, your dog will always have your back and be totally loyal to you. It’s not surprising then that 40 percent of dog owners have admitted to telling their dogs everything about their life.
They Encourage You to Exercise
You might think that sitting in front of the TV doing nothing very much is the perfect way to spend your evenings or that staying in bed all morning on a Sunday is idea, but your dog is likely to have very different ideas and he’ll be cute at you until you slip on your shoes and go for a nice long walk, which is really what you need anyway, right? People who have dogs tend to be far more active than those who do not and that brings a whole host of health benefits with it. You'd be surprised just how effective at keeping you healthy walking is. It’s truly amazing stuff!
They’re Always Happy to See You
When you walk through the door after a long day at work, your dog always makes you feel like the most special person in the world, giving you a little lift right when you need it.
No matter how big or small, dogs are brave and they will always seek to protect you from strangers who might do you ill.
They Can Prevent Allergies
Dogs can help to keep you healthy in so many ways, but if you have kids, one of the best things they can do is help to prevent allergies. When children are around their dander, they build up an immunity which means they’re less likely to get asthma or less serious allergies in the future.
They’re So Cute
There’s no denying that dogs are irresistibly cute. From Chihuahuas to Wolfhounds, I’ve yet to see a dog that I didn’t immediately fall in love with. Beautiful animals, they definitely are.
Put simply, dogs are the best!
Would you like to spruce up your home but are not sure where to find the funds? Read this post to get some funding ideas.
It’s that time of year again. This time of the year is the time where most of us are starting to plan out what we want to do with our homes. It could be a lick of paint, a new floor or a whole reshuffle. Home improvements can cost a pretty penny so it is important that you know exactly what you want before diving in to it. The first question to ask is how will your fund tour renovations?
You might think that once you out your money into a pension that you won’t see it again until you are old and grey, but this isn’t the case. You can cash in on your pension fund at any time and because of this it means you can use it for whatever you need. If you think you need to take the money out for a large renovation project, you can do this, just bear in mind that you are ripping into your fund for the future.
Savings and Investments
The most common way that people fund any project in their lives is through saving up for it. If you currently have a large chunk of money in a savings account, then this is the perfect time to start planning what jobs you want to do and also think about the budget you have to work with. It might be that you have enough to to two rooms in the house, so you need to choose which are the most important.
If you don’t currently have a huge chunk of money waiting to be spent, you might want to take a look into investment. By investing your money in the stock market or somewhere else, you can bring back a hefty return to use for any upgrades you want to complete on your home.
If your home is a dire need of restructuring, you may start to think about taking out a loan to complete the work. Bear in mind before you jump in that taking out a loan can be an expensive affair, and it could affect your credit score if you are unable to pay it back.
If you currently have a bad credit score you might be under the impression that you cannot take out a loan at all, but there are companies out there who will allow you to take out signature loans no credit check. This means you won’t need to worry about the lender checking your credit report before offering you the loan. Just make sure you are able to pay it back.
Another option if you are looking to carry out substantial work to your home is taking out a mortgage. A lot of mortgage lenders have now increased the age you have to pay off a mortgage to 85 in line with people working for longer and living longer. Because of this you may be able to take out a mortgage in order to help you pay the fees for your project.
Would you like to own a dog? Learn important questions for you to see if it's the right choice for you and your family.
Deciding to add to your family is a big decision that should never be taken too lightly. Children and pets, they all require you to ask yourself certain questions to ensure that you are ready for the commitment. While owning a pet may not impact you as much as having a child would, it’s vital that you still consider the decision carefully. After all, you are taking on a living thing. This is because owning a dog, or any other pet for that matter, is something you have complete control over. You decide whether you are ready and want to embark on this new journey. Sometimes children don’t give you that luxury.
But how do you know if you are truly ready for a pet dog? What should you do to ensure that you can truly commit? Sometimes just going with your heart isn’t always the answer and you need to think about the decision logically and explore all the angles. So I thought I would share with you some of the most common questions to ask yourself when considering getting a dog.
Do we have space for the dog?
One of the main things to consider when getting a dog is the space you have in your home. Do you have enough space to accommodate a four legged friend who can bounce around your home and have an abundance of energy? Sometimes you don’t realise in advance what impact having another member of the family can do to the space you have in your home. You will need to ensure they have a place to sleep or stay during the hours you are not there. You need to think about whether there's any toilet training that needs to take place, especially if you are getting a puppy. Space is a big factor throughout the decision making process.
Can I even have a dog in my home?
It is all well and good considering whether you have the space, but honestly, is a pet dog even an option for the property you live in? If you own your home it is different, but if you rent, you may need to check your contract to ensure that you have the right to have a pet in your property. If there are no guidelines then you may need to seek permission ahead of time. Secondly, if your property a house with outside space, or is it a flat or an apartment. This again could have a big impact on your decision making as having a family pet dog in an apartment might not be as easy as if you have a house where a dog can roam around the garden if it needs a little fresh air.
Do we have enough time to give a dog?
A dog needs your time, there is no hiding from that fact. Time for playing, affection and most of all training. Considering dog training is important to ensure they obey your orders and behave well. The last thing anyone wants is an unruly pet causing havoc in your home. Dog training especially will take time and it will require your commitment and effort to remain consistent. But you also need to think about whether you can commit the time to walk a dog and exercise them each day. So make sure you consider whether you have that free time to give.
Can we afford to keep a dog healthy and happy?
There is no hiding from the cost implications of having a pet dog. They need your attention, yes, but they also need food to eat, a place to sleep, and regular treatments to keep their skin and gut healthy. Thankfully, brands like PetAction are around to help dog owners keep their pets in tip top condition. But you also need to consider the option of vet bills should an accident happen or your pet dog becomes unwell. These things cost money. Some regular, some might be one off payments, but however you look at it, a pet dog will always have an impact on your monthly budget.
Can we maintain a dog schedule?
In all honesty, it doesn’t take much to look after a dog. If you are an animal lover, the general chores won’t be an issue to you at all. In fact, you will probably take great enjoyment out of cleaning them up and taking good care of them. But a dog does need to have regular exercise each day. Walking tends to be the most popular way and most dog owners will do this twice a day. While some may use this as an opportunity to be more active in their own lifestyles, sometimes, you may find that this isn;’t always something you can completely commit to. What if the weather is bad one day? It doesn’t mean that your dog shouldn't be exercised. You have to ask yourself whether you are around for those regular exercise jaunts. The feeding schedules and of course have time to offer affection. Will you be able to fully commit? Of course, if you do have a busy job, there are local services you could look into, such as regular dog walkers who can happily take your dog out each day for a fee.
What happens when we are not there?
Finally, not everyone is fortunate enough to stay at home each day. So there is bound to be times where your dog will need to be at home without you, it’s unavoidable. So it is important to ensure that you ease your dog gently into this to avoid causing issues with separation anxiety in the future. You also need to workout how long they may be potentially left for. It’s unfair to keep a dog locked away for long periods of time. Not only do they need some form of exercise, or at least be able to stretch their legs, but they may also need to relieve themselves at some point. Factoring this into your schedule is vital.
I hope this helps you come to a decision of owning a dog easily.