How to Get a Good Night’s Sleep

Post supplied by Howard Caseley from Rest Easily.com.

A good night’s sleep is something that we often take advantage of. That is until you are in bed at three in the morning, tossing and turning with dawn just around the corner. Then going to sleep is all you can think about as anxiety sets in and you are forced to get up a few hours later. The aftermath of a sleepless night includes feeling groggy with little or no will or energy to conquer the world or even get out of bed. Unfortunately, sleepless nights are all to common as millions of people suffer from sleep deprivation.

But rest assured. Sleep does not have to be an ongoing nightmare. Instead, there are several tips you can use to help induce a good night’s sleep. Here are a few (no, counting sheep is not one of them)

  1. Get into a Daily and Nightly Routine:

A daily routine (acquiring a natural sleep-wake routine) may help you in getting a good night’s sleep while establishing what is called a circadian rhythm-a pattern of sleep/wake.

  • Go to bed at the same time. Yes, we love to stay up past our bedtime and sleep in the next day but if you want to wake up feeling refreshed, a consistent routine is essential. Going to bed and waking up at a regular time sets up your internal routine clock. Disrupting, on the other hand, that internal clock may have you waking up feeling groggy and jet lagged.
  • Before going to bed, limit activities. Activities that require a lot of thinking or energy will leave you too stimulated to fall asleep. On the contrary, light activities such as doing dishes, reading, or relaxing may help make you tired and therefore sleepy. Avoid heavy duty workouts at night. While exercise is great to speed up metabolism, it takes between 3 to 6 hours to settle the body.
  1. Dietary Suggestions:
  • To get a good night’s sleep, cut down on caffeine. It is best to keep your morning joe to just one in the morning. Caffeine is a stimulant and will make it more difficult for you to get your zzz’s.
  • Avoid heavy meals. Eat now, pay later. A big meal of fatty or spicy foods can cause heartburn and indigestion.
  • Stay away from large amounts of liquids. Soda, water, coffee. Too many drinks can cause frequent trips to the bathroom and keep you up.
  • If you are hungry, try a light snack of that combines tryptophan and carbs. A banana and milk, a small turkey sandwich, and granola and yoghurt are good choices.
  1. Create a Calm Cool Environment: In order to get a good night’s sleep, create a gentle, calming environment which is conducive to sleep.
  • Get lots of natural light during the day. Long days in the office can impact your sleep. Instead, natural light regulates your sleep and is a natural melatonin. A short walk, eat outside are helpful.
  • Control stimulants such as TV and the computer. Not only do the blue lights by electronics interfere with your sleep, but these devices can simulate your brain. Try gentle music instead.
  • Make your room cool and comfortable. It may be worth investing in a good bed, sheets and pillow especially since we spend so much time in bed.
  • Stress can increase the hormone cortisol which may increase alertness. Try meditation, deep breathing, talking to a friend, and early workouts to decrease stress.
  • If you still have trouble sleeping, and you cannot function, you may want to seek medical attention.

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Before During And After Diving Tips That Can Save Your Life

divingBEFORE

  • Prepare your body and be fit. Having a healthy body is important for those who want to try diving, because even a seemingly simple cold can actually cause problems for you underwater.
  • Sign up with a reputable diving school. Not only does this guarantee that you’ll get the best training, it also comes with equipment and boats that are in good condition all the time, as well as experienced staff.
  • Do not deviate from the dive plan. The instructor has probably formed one to make sure the dive is successful, so keep his instructions in mind. This is for your safety anyway.
  • You can never be too sure, so always check your equipment before every dive, even if they’re just new or just had them serviced.
  • Do the buddy check. Sometimes even if you have seemed to check everything, you still miss something that another person can spot right away.
  • Buy diving insurance and travel insurance at http://www.divemasterinsurance.com/. We do not wish for anything to happen but there’s nothing wrong with getting insurance to get you covered above and below water just in case.

 

DURING

  • Breathe normally. While it’s natural to hold your breath when you’re free swimming, you don’t have to do that when diving. You’ll have your oxygen tank to let you breath underwater.
  • The change of pressure can injure your inner ear, so equalizing often as you descend is vital.
  • Stay with your buddy or guide throughout the dive to ensure safety. In case you lose track of them, look for them for about a minute, after that if you still can’t locate them slowly ascend. They would do the same thing in that situation.
  • Keep track of your air consumption. You might miscalculate the amount you need to ascend so don’t wait until your almost out before you resurface.
  • Know your depth limit and stay within it. Diving insurance have a 40 meters limit for divers, you go over that and you get invalidated.
  • It’s not a race so you don’t have to go too fast. Besides you’ll be able to see more the slower you go.
  • As much as possible, do not touch anything. You might damage the corals reels if you do and hurt yourself too since most of them are sharp.
  • Ascend slowly all the time. This way you prevent nitrogen from penetrating your bloodstream and cause decompression sickness.

 

AFTER

  • Store your gear properly. You don’t want it to get damaged or cause damage to you or the others if anyone happens to trip over it.
  • Debrief with your buddy and guide. This may help improve your experience and skills next time you go for a dive.
  • Don’t try to brush it off if you feel strange. Tell your guide how you feel so he may help you right away in case something is wrong.
  • Wait for at least a day before you dive again. This is how long it takes for the nitrogen to dissipate.

 

 

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Why People Love Sportswear

imagesIt’s Trendy

You’ve probably seen yoga pants being worn as pants everywhere today, as well as jersey shirt and shorts being donned as everyday clothes, but that’s not just how sportswear has become trendy. In fact, even some big names in the fashion industry such as Stella McCartney, Chanel and Dior, and Alexander Wang have either designed or launched an entire collection of sportswear at some point.

Celebrities Are Being Involved

We know that athletes are common choice for those sportswear brands who wants to advertise their brand. But nowadays, even celebrities have jump into the bandwagon. Beyonce has her active wear collection for TopShop, Rihanna signed on as Puma’s Women’s Creative Director, and Kanye West Yeezy Boost range for Adidas have become a hit.

Sports Brands Have Their Eyes On Female Customers

Since female sports team like England rugby team’s World Cup win and the US’s female footballers taking the FIFA World Cup have been bringing home the bacon, more and more sportswear brands are eyeing female customers more. Prominent ad campaigns like This Girl Can and Like A Girl proves that.

Because Why Not?

They’re made with comfort in mind and they’re hip, so no wonder people likes wearing them even when they’re not working out. So, it’s also shouldn’t come as a surprise if people likes to purchase custom shirts for their sportswear from www.printmylogo.co.uk.

It Has Become Easier To Workout

Because different workout crazes like CrossFit and Soul Cycle, as well as people’s habit of putting up pictures of their gym workouts on their social media accounts, more and more people have become inspired to be fit. Not only that, the idea of being seen and photograph wearing sportswear seemed cool all of a sudden.

 

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5 Doctors We Should All Have On Speed Dial

Taking care of ourselves couldn’t be more important especially since it’s a new year. So with this in mind maybe you should invest a little more time in yourself and your personal health. Though there is plenty you can do by yourself it is important that you keep in touch with nearby doctors or at least have regular check-ups. But whom exactly should you see?

Dentist

Like the rest of our bodies our teeth are entirely fragile, we have to ensure to take great care of them as once the damage is done it is too late. There are also often hidden health risks, which is why it is important to meet with your dentist regularly.

Healthy woman teeth and a dentist mouth mirror

Podiatrist

Since we are on our feet everyday we can often run into troubles and health risks however these health risks are amplified seeming as we cannot just simply get off our feet. Before you run into any pain then visit City Chiroprody.2014-04-25-Walking_JR_604

Dermatologist

People often don’t realise that the skin is the human’s largest organ. Our skin sees exposure to everything and anything on a day to day basis so it is a good idea to regularly see a dermatologist just to check that anything is in shape. Also a dermatologist will be able to provide some great advice on the upkeep and health of your skin.4_Possible_Lies_That_Your_Dermatologist_Tells_You-1

Chiropractor

All of us work hard and sometimes our body sees the direct effects. A chiropractor’s job is often questioned, what exactly can a chiropractor offer you? Chiropractors specialise in any spinal problems. This means that all those long days slouched over at the office or in front of the tv can be undone with the help of a chiropractor.chiropractor

Psychiatrist

Mental health is highly underrated when it comes to general health and in fact is an extremely important part of your body. You should at least consider visiting a psychiatrist at some point as often stress can build up and lead to you facing an unhealthy lifestyle.

Man lying on a sofa while with therapist making notes

 

 

 

 

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5 Health Checks You Shouldn’t Miss Out On

If your personal health isn’t important to you then it really should be. Some people skate through life not even paying attention to their own health, abiding by the attitude that they will be fine because nothing has happened to them yet. This is the wrong attitude to have and could potentially leave you in critical health. If you want to be cautious then here are the health checks you should attend regularly.

Opticians

Though eyesight isn’t necessarily something that can go wrong overnight it is a part of you health that should be maintained as the condition of your eyes can degenerate over time. Furthermore there are certain conditions that can be diagnosed with an eye appointment such as diabetes.opticians2

Sexual Health

Sexual health does not necessarily mean that you might have done something wrong. There are many potentially life threatening conditions that can be diagnosed during a sexual health check-up. It is a lot better to be safe than sorry.download

Dentist

Maintaining your dental hygiene is exactly what it says on the tin. We canal neglect our dental health but eventually we will regret it. Most people choose to only attend a dentist when it is an emergency but with regular dentist appointments from Start Smiling you can prevent that from ever happening.

Close-up of female with open mouth during oral checkup at the dentist’s

General Health

There are potential dangers to not keeping an eye on your general health. There could be something really wrong and you might not even notice. One of the silent killers is actually cholesterol. See these health checks as more of a preventative method.General-health-checkup

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Positive Effects Keeping Fit Has On Your Lifestyle

Life can get pretty stressful so everyone needs an output to vent that stress ot ultimately to keep themselves sane. It seems like fitness has become a craze now and really it’s no wonder why because of the highly positive effects that it can have on both your physical and mental health. If you’re wondering what exactly are those positive effects then here they are.

Weight Control

I am always one for promoting body positivity but if you feel like you want to shed a few pounds then regular exercise the way to go. Once you see the results you won’t be able to stop and you’ll be feeling more body positive than ever.WeightLoss

Improves Health Conditions And Fights Diseases

Some people just can’t help the fact that they have a low immune system or that they get sick all the time but there are ways to prevent illness. Regular exercise with Ghost Fitness can keep your blood flowing which helps to flush out any potential toxins that can enter your system.Health-Insurance-and-the-Health-Care-System

Healthy Mind

Exercise can help to improve your mood so if you are feeling down about life pick yourself up and get your blood pumping. Certain chemicals and endorphins are triggered during physical activity, which can alter your mood for the better.670px-Have-a-Healthy-Mind-Step-1

Energy Boost

Some often use the excuse that they are too tired to exercise but truthfully exercising regularly can actually boost your energy levels over a long period of time. This is because the regular exercise will allow for muscle growth and boost your stamina leaving you with feeling of having more energy. Furthermore exercising will make you feel more pumped and ready to take on activities.ul8482bnH07flYj9m9KiZVFQ6Vjhb3TCUIaA2H4vfP-lOgy-263A37WAgqJq09ZOy2AL9FR8XN7bEfM6VyLf=s0

Helps Create A Healthy Sleeping Pattern

In order to build muscle you also need sleep for growth and repair. Regular exercise if you plan it at the right times (once the adrenaline has worn down) will leave your body ready to rest and help you fall asleep a lot quicker.inspirels-sleep-pattern

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Foods You Need to Eat to Detox Your Liver

Junk foods, oily foods and overindulging are a few of the things which result in intoxicated livers. The diet overload over-works the liver and it gets difficult for it to process toxins and fats in a manner that is efficient enough. Fortunately, there are things which you can consume to help your liver in good performance, detoxify and enhance liver well being. The foods can significantly help to keep liver troubles away and enhance overall well being along the way.

1. Apples are full of pectin a compound which helps with detoxing the body and eliminating harmful toxins found in your digestive system. When this occurs, the liver has a hassle-free time working with all the harmful toxins.

2. Olive oil can be utilized moderately to help the liver. The oil offers a fat base which absorbs toxic compounds from the body, therefore reducing the significant stress from the liver. You’ll have a greater performing liver in the end.

3. Cruciferous greens like broccoli and cauliflower improve glucosinolate in your system, introducing liver enzyme development. The natural nutrients are valuable in getting rid of harmful toxins such as carcinogens among others from the body. They’re in fact considered to reduce hazards which are related to cancer.

4. Lemons and limes contain Vitamin C and it helps the synthesizing of harmful materials in your body into materials which can be easily water absorbed. You really are able to energize the liver whenever you drink fresh lemon or lime or juice every day.

5. Cabbage induces arousal of liver cleansing nutrients which eliminate harmful toxins. To enjoy the advantages eat more sauerkraut, cabbage soup, and coleslaw.

6. Walnuts have l-arginine, that is an amino acid which helps with cleansing ammonia in the liver. These nuts are furthermore rich in glutathione and omega-3 fatty acids, that offer the regular detoxing measures of the liver. While eating the nuts, make certain they liquefy when you swallow to receive all advantages.

7. Turmeric is a really well-known spice and one which helps with improving liver detoxification by triggering enzymes responsible in getting rid of nutritional carcinogens. You can utilize the spice in various meals such as lentile stews and veggies.

8. Garlic furthermore functions in the same manner as turmeric in triggering the enzymes which assist the detoxification procedure. It furthermore has allicin and selenium substances which help appropriate liver detoxing.

9. Beets and carrots are other excellent foods with regards to detoxing the liver. They’ve got plant flavonoids along with beta carotene each of which promote and furthermore enhance the overall performance on the liver. Try eating them uncooked so you receive all healthy vitamins.

10. Leafy green vegetables are furthermore not overlooked in this list since they’re rich in plant chlorophyll which absorbs harmful toxins from your blood stream. They furthermore safeguard the liver by eliminating pesticides, chemicals and heavy metals. Use bitter gourd, arugula, dandelion greens, mustard greens, spinach and chicory to improve bile development and movement so there’s superior elimination of waste materials from the organs and blood.

There are plenty of suuplements and foods you can utilize to enhance your wellbeing.

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How To Stop Feeling Tired All The Time

Improve The Quality Of Your Sleep

The length of your sleep does not mean you are well rested. Even if you sleep the entire day, your body will still end up feeling tired when you wake up if you were sleeping under uncomfortable circumstances. Like poor air circulation or extreme temperature in your room, snoring or restless partner, or the bed itself. Take shuteye seriously. Sleep alone, invest in a firm mattress, and fix the temperature and air circulation problem in your room if you’re experiencing one.

A man sleeping

Exercise

No you don’t have to get a membership at your local gym and do intensive work out every day. All you need is as simple as 10 minute walk every day that will make you breathe deeper than usual, increase your pulse rate, get oxygen to your brain. It’s all about a light activity that will make you feel refreshed.

Two people running on promenadeTreat Yourself A Pamper Party Once In A While

We work in order to live, not the other way around. Investing all of your time and energy on your career will take a toll on your body. Since you’re always working towards a better life, then you certainly deserve some time off from it and enjoy a pamper party from Glo Pamper when your body is aching for it. Sometimes a massage, mani&pedi, facial together with your friends is all it takes to recharge.

pamper1

Stop Relying On Coffee For Energy Boost

Yes it can instantly wake you up in just a whiff of its aroma and a gulp of its bittersweet taste. But just as quickly as it give you that boost the faster your body crashes too when the effect wears off after downing a mug. It’s like how pain killers do; it temporarily relieves you from pain but doesn’t really heal the root cause of the pain. So it becomes an endless cycle which in the long run could actually develop harmful effects.Coffee-brisbane-25-1

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Signs Your Body Needs To Be Cleansed

body_cleanse_for_good_health_1504_xYou’re Starting To Notice Some Skin Problems Are Popping Up

Some people get rashers easily from different triggers like changing season, allergic reaction to certain foods, animals, or plants. But it gets better with some topical treatments. However, if you’ve tried everything but nothing seems to work, you skin problem could be due to excessive toxicity in the body. In cases like this, your body would benefit more if you detoxify instead.

It’s Hard For You To Fall Asleep

You are always slammed at work but every night you have trouble sleeping no matter how tired you are. This usually happens when you have too much toxin in your body; it upsets your natural sleep cycle. So before you start popping sleeping pills or any other sleep aid similar to that, you should consider detox first. By doing so, your circadian rhythm goes back to normal so you don’t suffer from restless nights.

You’re Easily Distracted

Nowadays, you’d think that it’s normal that people are unable to focus on one thing at a time because there are a lot of distractions around. But, the truth is, individuals can still concentrate despite of that, it’s just that toxins happen and they can fog your brain. Cleansing with the Wellness Clinic, like the name suggest, can help clear your body from damaging toxins and restore clarity, focus and concentration.

You’ve Been Constipated Lately

If you’re always eating fast food, drink a lot of soda or booze but don’t have enough fiber and water intake, plus you don’t really try to eat healthy, don’t be surprise if you’re constipated. And when you find yourself always having trouble passing stool, your body is already saying it’s time you change your ways and try colonic irrigation. You’d be surprise how opting to change your diet and colonic irrigation can help cleanse your colon and improve your digestive health along the way.

 

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Ways To Achieve A Healthier Mind

pg-4-brain-pacemaker-alamyIn every field of life, the mind plays an important role for a person’s success. Even people who are in the field which require more physical activities, their mind can still affect the efficiency and quality of their performance. As such, everybody desire to have a healthy mind. When it comes to maintaining a healthy mind, only a few people were able to achieve such state. Here are some ways they share about achieving a healthier mind.

  1. Exercise – The main supply of energy throughout the body is oxygen-rich blood and the mind is no exception. And out of all the activities available, exercise provides the best way to circulate oxygen-rich blood.
  2. Proper eating habits – Not everyone are following proper eating habits. However, proper eating habits will provide the sufficient nutrients that for the mind to properly function while minimize brain cells deterioration.
  3. Proper sleep – Sleep is the best way to give the body a chance to heal and charge up. With proper sleep, the mind can also be at ease and prepare for the next day. Sleep is also one of the best way to relieve stress and pressure from your mind.
  4. Meditation – Though sleep can keep your mind healthy, meditation is an active way to eliminate stress and anxiety. It is a way to hit the reset button when the mind needs it. The best advantage of meditation over sleep is it only requires less than an hour for the mind to be fresh again.
  5. Reflection – Allowing the mind to think of many things especially without purpose is not a good thing. Giving yourself some time for reflection will allow your mind to evaluate its performance and the chance to get back on track to achieve your goals.
  6. Focus on strength – By focusing on your strength, it minimize the strain on your mind since you have the confidence on what you are thinking or doing thus avoiding unnecessary pressure which is detrimental to the mind.
  7. Self-affirmation – Boosting your self-esteem is a way to improve your mind and overall performance. Self-affirmation is a great way of boosting your self-esteem by acknowledging your self-worth.
  8. Manage emotions – Emotions can greatly affect the state of mind. By managing the emotions, the outside pressure on your mind is limited. Successful individuals with healthy minds take it to the extreme by altering their emotion to provide positive effects on their minds.
  9. Self-awareness – Self-awareness is a way to evaluate how you react to different emotions. This can allow you to improve how you interact with other people and avoid emotional outbursts which can become a deal breaker and hinder your success.
  10. Healthy relationships – A healthy relationship is a way to supplement your mind and determination which will drive you to achieve success in life.

There are many training programs or seminars such as neuro linguistic programming with Toby and Kate which provide opportunities for people to evaluate their state of mind and the means to achieve a healthier mind.

 

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