Guide To Getting A Good Night's Sleep

Sleep problems can be common with a lot of people. We have all been around friends or colleagues that have said they are exhausted or didn’t sleep well last night. The good news is that if you are intentional and do things about your sleep, you will be able to get a much better night’s sleep, which can be a benefit to your life, as well as your health and wellness. You just need to make sure that you are committed to make a change, and then good things can happen.

Avoid Caffeine

It can be hard to cut caffeine completely from your body, but when you have caffeine close to bedtime, it can have a real detrimental impact. So if you are someone that does have caffeine in their diet, then avoiding it closer to bedtime is going to be more realistic that quitting it altogether. The impact that caffeine has is also really true as you get older, so take steps to get into healthier habits now, and then you will be set up for later in life.

Rest and Unwind

This might sound like an odd one, because surely going to bed itself is a way to rest and unwind? But in actuality, stress has a massive impact on how well you are able to sleep. So before you actually get into bed, you need to take time to rest and unwind. It could simply be staying downstairs a little longer with the TV off and just taking ten minutes to chill or plan your next day. Avoid anything that stimulates, such as your smartphone or a tablet screen.

Look at Natural Remedies

They say that pillow sprays made from things like lavender can have an impact on your sleep, so that is a natural easy win that can help you to drift off. Diffusing essential oils can help, as well a CBD oils like those of Imbue Botanicals, for example. The reason being, if you suffer from anxiety at night, or are someone that suffers from insomnia or wakes up a lot, then this kind of oil might be a solution, as it relaxes the mind and body, reduces your heart rate, and helps you drift off to a restful night’s sleep.

Create a Conducive Environment for Sleep

Where you sleep plays a big part, because if you are not comfortable, then it will be hard to drift off to sleep. Making sure that you have a mattress with good support and some comfortable bedding is an easy win. Then make sure your room is just the right temperature for you, as too hot or too cold will impact how well you sleep. Don’t use your bed for things like studying or doing work as these can be things that stimulate the mind, and you will start to associate your bed with those things. Not good when you are already struggling to drift off.


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Make Health And Happiness Part Of Your Daily Life

Like so many women, if you’re living a busy and stressful life, it could be taking a toll on your general health and well-being. It’s important nowadays to take the time to look after yourself and think about each lifestyle choice you make. By making positive changes to your everyday routine; you’ll become happier and healthier, which will help to lead you through a long a fulfilling life. The following are some areas to consider if you feel like life is weighing you down a little, so that you can begin to enjoy health and happiness each day.

Nourishing Yourself

Food is our body’s fuel, so filling yourself up with junk food all the time, will not have a positive effect on your health and how you feel. By no means do you have to give up your favorite treats completely, as a little of what you enjoy can do you good. However, candy, cakes, and fast food should be regarded as treats for special occasions or a reward for a heavy duty workout. By keeping your sugar intake down; you’ll have more energy and won’t have to face any crashes from the glucose leaving your system.

Cooking fresh meals is another smart idea, as it makes it simple to control what you’re eating. If you cook from scratch, then you can monitor the ingredients, including any fats and sugar, which goes into your delicious homemade meals. Cooking can also be therapeutic, as you can focus on the task at hand, and let your daily stresses float away. The more you get creative in your kitchen, the better you’ll get; so check out some recipes and tutorials online for some inspiration, and before you know it, you’ll be feeling beautiful from the inside out!

Seeking Help

It’s always a cathartic experience to talk to somebody else about your worries and problems; however, many people find it difficult and often shy away from opening up, especially when it comes to both their physical issues and mental health. Whether you have worries regarding your intimate area and want to look into the Geneveve procedure, you’re struggling with low mood and need counsel, or you’re impacted by anxiety surrounding an array of things; there’s no better time to get help, than right now.

Try and make time to call, or even email, a friend or family member to tell them what’s happening. By going through everything, you’ll be able to take the weight off your shoulders and are likely to gain some positive advice in the meantime. A simple catch up and chat with somebody can also highlight all the successes and good points in your life right now; this in itself will give you a boost and make you feel better about your situation.


If you’re uncomfortable sharing your thoughts with those that you know, or you feel your problem is too serious or complicated for them to help solve; there are plenty of resources available to you. Take a look online, and you’ll find an array of contact details to access expert help from people who have been professionally trained in dealing with your particular problem. You might just be feeling generally overwhelmed in life, and need some advice on how to ease the pressure and move forward; whatever it is, it’s not worth keeping everything to yourself.



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Low On Energy? 3 Possible Causes To Explore

Feeling low on energy is always difficult to cope with. You otherwise feel well and like yourself, but your energy reserves seem to be permanently depleted, making even mundane, simple tasks feel as if they require a Herculean effort. For most people, low energy is an acute issue that naturally resolves itself, but for some, the problem can become more long-term.

If you have been feeling low on energy and struggling to go through your normal daily routine for a while, there are three possible causes that you may want to investigate further, starting with…

Thyroid issues

The thyroid is a butterfly-shaped gland in your neck and, in some people, it can cause issues. Some people experience an overactive thyroid while, for others, the issue is underactivity, with the latter more likely to cause symptoms of low energy.

Thankfully, if you do have an underactive or overactive thyroid, management is relatively simple. Both conditions are well understood, there is a range of medications that can produce favorable results, and specialists such as the likes of RedRiver Health and Wellness Center can ensure you’re feeling back to your best in no time.

If you believe thyroid issues are the cause of your low energy, speak with your primary care physician for further advice.


Vitamin deficiencies

While any vitamin deficiency can cause low energy, deficiencies in vitamin B12 and vitamin D are usually the prime suspects. With most vitamins, a balanced diet is usually sufficient to ensure that our levels are where they should be. However, some people cannot absorb B12 effectively due to a condition called pernicious anemia, and vitamin D is primarily obtained through sunlight exposure rather than diet - so even someone eating a perfect, nutritious diet could still find themselves experiencing deficiencies.

As you might expect, the treatment for these deficiencies is supplementation. Vitamin D deficiencies tend to respond well to oral supplementation, but B12 can be trickier, especially when pernicious anemia is present - so always speak to your doctor to confirm the diagnosis and obtain further advice if you suspect your low energy is caused by a vitamin deficiency.


Stress

Some people experience stress as a jolt of energy, feeling as if their mind and body are constantly whirring. However, stress can cause exactly the opposite issue; a complete lack of energy that no amount of sleep, exercise, or good nutrition seems to be able to cure.

Unfortunately, stress is a difficult condition to manage, and many people experience numerous flares over the course of their lives. You may find that taking some time off from work, indulging in self-care, and other simple remedies can help alleviate the condition. However, if simple at-home treatments do not appear to be making a significant difference, do take the time to speak to your doctor for further advice.


In conclusion…

It’s important to note that low energy is not just a fact of life. If you’ve found that your get up and go has got up and gone, it’s well worth considering the possibilities above when seeking a resolution to this all-too-common health issue.



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5 Ways To Feel Good This Winter

As much as we’d all love to feel incredible at all times, this isn’t always the case. In fact, you may actually find that it’s just hard for you to feel good at all. When the weather gets a little harsher and the nights are darker, you really aren’t always that motivated to feel good. You lack energy, you’re tired, you feel gross, and it can be tough. But it’s just so important for you to remember that this can be changed and that your mental state really doesn’t have to be this way. Instead, you can work on turning your mind around, on improving how you feel, and boosting your wellness efforts to just feel fantastic.

Let’s take a look at five simple ways that you can work on this today.

1. Pamper Yourself

To start with, something that always works to make you feel good, is to have a good old-fashioned pampering session. Because when you’re able to pamper yourself, you’re going to find that it’s much easier for you to lift your spirits and start to feel incredible. So run a bath, put on a mask, give yourself a manicure - pamper away!

2. Nourish Your Body

But at the same time, what you put into your body can be just as effective as what you put on it. Feeling lethargic and low in energy? Maybe you’re eating too much junk? If you nourish your body with fruits and veggies and whole foods, you’ll find that you start to feel so much better.

3. Take A Break

Now, if one of the reasons that you know you’re not feeling all that good, is because you’re overworked and overwhelmed, then you’re going to need to do something about that and fast. You need to slow down. So take a break. Do what you can to distance yourself from whatever’s stressing you out and don’t put too much pressure on yourself because this will only ever make things harder for you.

4. Be Conscious Of Your Mood

It’s always going to be incredibly important for you to be aware of your mind and your moods at all time. If you are more present, then you’ll have a much better chance of stopping yourself when you start to feel a little off. Or at least pinpoint the problem and here, you can then work on a few simple things to be happy right away. So when you notice your mood slipping, change it.

5. Do Something Fun, Just Because

And then finally, just go crazy! Don’t beat yourself up all the time or be in your head. Live a little. Go for an impromptu dinner. Travel. Go visit family. Just so something fun, because you can. Don’t let yourself get all caught up in the stresses of life all the time. Instead, let yourself have a bit of fun because that’s what life is all about! So make sure that you’re having a bit of fun this winter!



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Making The Positive Changes You Need

Changing bad habits is a plan that is easier said than done, but thanks to new products, an understanding of mental health and changing attitudes to what makes us happy the opportunity to grow out of habits and into the person you want to be, are more attainable now than ever before.

In recent years there have been new trends that have encouraged the average person to start looking beyond their familiars and using advances in technology to help them become the person they want to be. Number one of addictions according to the Dawn Rehab is tobacco and for that habit, an alternative that provides fewer health risks than its counterpart has grown sharply in the past few years. Vaping continues to develop into a mainstream product offering vape deals demonstrate a demand for this product which could soon outgrow that of the cigarette or other traditional smoking methods.


But, healthier lifestyles are not just connected to what we put inside our bodies but also what we expect our minds to be able to do. Work-life balance is causing untold amounts of mental health problems connected to lack of sleep and unmanageable levels of stress. The response to studies that find that work is affecting health is often to suggest leaving your work at the office but that isn’t always the easiest thing to do and so comes the growth of alternative solutions which should help give you some respite from the daily grind.

Studies into the positive effects of physical exercise have become more and more publicized due to the demand for help from the stress of modern life. Alternatives to therapies that can be expensive are also sought with mindfulness and well-being experiencing high demand from all walks of life as society starts to look towards creating positive habits in an attempt to alleviate pressure and to extend our lives through healthy practices.

The never-before-seen access to information and knowledge that is provided by the internet has allowed society to start looking away from the advertising tropes that encouraged all sorts of bad habits in life. Your body isn’t just a temple, it’s the only one you will have. That isn’t to say you have to avoid the food you like or socializing in bars, but it does mean that there is a demand out there now to provide you with an alternative.

Your mental health is connected to so many other factors in life and thanks to new research and a willingness to listen to those studies, you are now being afforded the opportunity to tackle the difficult moments in life. So don’t be afraid of a little change in your life because you might just look back and wonder what stopped you from accepting that progress earlier.


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Your Rights Pave The Way To Recovery

Recovering from a traumatic event takes time and support. Not everyone can bounce back. Most people experience severe depression during the recovery period. Indeed, as you learn to get better — whether your suffering is the result of physical or emotional pain – you get to spend a lot of time thinking about what happened to you and living the same situation over and over again.

Your recovery is first and foremost a mental journey. Indeed, you might find that you need to tackle stress and anxiety issues. Don’t ignore these. Your mental health is precious and ignoring issues don’t make them go away. On the contrary, they establish themselves stronger every day. Most of those who are trying to heal choose to tackle their fears through therapy and a positive and loving environment. However, dealing with post-traumatic stress and worries is only half of the battle. When you’ve been injured – physically or psychologically –, you can develop a feeling of vulnerability as a response to an unfair situation. Your self-confidence is shattered. And, if you don’t claim your rights back, you can fall into a victim mindset. Your rights are the way to recover your mental strength.

You’re entitled compensation

First of all, you have rights which are designed to protect you. Consequently, when you suffer as a result of someone else’s negligence or fault, you can and should be defended after a personal injury or another claim of a similar nature. What this means is that you don’t have to pay for something you didn’t do. The recovery process is long and painful enough. But making your rights known and respected ensures that you can regain your dignity and self-worth in the process. Indeed, you shouldn’t feel guilty for someone else’s mistake, nor should you let them get away without taking responsibility for the event they caused.

Don’t suffer abuse in silence

Discrimination, hate speech, and racist abuses are, unfortunately, everyday occurrences. More recently, a passenger of a low-cost flight was filmed insulting an elderly woman. The man, who has been identified by his neighbors – after they’ve seen the video on social media – has been named and is currently undergoing investigation for his behavior. Authorities have come together and demanded an explanation from the airline company as to why they failed to remove the abusive passenger. Supports from all over the country have gathered online on behalf of the victim. The video – which was taped by another passenger – brings a new dimension to the recovery process. Nobody has to recover on their own, and the victim here is receiving messages of support from all over the world every day.

Ignoring your rights is dehumanizing yourself

Your rights are not only part of a legal book. They define you as an individual. The moment you refuse to acknowledge that your rights have been violated, you authorize others to break you. When you do, you describe yourself as somehow less worthy and human than others. Ignoring your rights is the highest form of dehumanization. You matter, and so do your rights.



The recovery process is a long and painful journey, during which you need to rebuild your confidence and strength. The journey begins with making your rights respected because your rights bring protection, empathy, and humanity to your journey.


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Stepping Stones of Mental Recovery

When we receive a physical injury after an accident, there are logical steps to help us through. For one, we know to visit our doctors for treatment as soon as possible. The hope being that they can lead us to a (hopefully) quick recovery.

Alongside that, there are legal avenues we can take. These help us afford the costs of medical care, and can go a long way towards recovery. There are plenty of physical injury lawyers out there who can help. Even those suffering from burns and other less common injuries can call for an appointment with a lawyer who could see justice done. Again, this is a step most of us know to take in cases like these.

What you might not expect is that physical injuries aren’t merely physical. Often, accidents and injuries also have unexpected mental repercussions. What’s worse, these could impact your life far more than a broken leg. But, it doesn’t need to be that way. By preparing for matters like these, you can set some logical steps in place for tackling these issues as well. All you need to do is consider risks like the following.


Treatment-related stress

Even if compensation can cover costs, recovery causes stress. For one, an injury could mean leaving your routine. You’d also need to embark on all types of stressful situations- such as intense hospital appointments. In some cases, you may even need to stay in hospital. That can cause undue amounts of stress, especially if you don’t look after your mental health here. The best way of getting around this would be to let others help. Instead of getting yourself to and from appointments, let a friend drive you. Put a positive slant on things by going out for coffee afterward. It’s a small step, but it’ll make a huge difference.


Appearance anxiety

In some incidences, accidents can leave us with long lasting scars which may alter our appearance. That can lead to feelings of anxiety. You may become nervous to leave the house because of how you look. However there are many options from therapy to consulting a doctor for reconstructive surgery (if needed). Either way, finding a solution for you can help to get you comfortable in your skin again.


Fear you can’t face

Much like anxiety, fear can lead to panic attacks and depression. There’s a chance you’ll be fearful of whatever caused your accident. Those who have been injured on the road may struggle to get driving again. Those who were involved in a fire may feel a tightening of the chest at the sight of flames. The sooner you face those fears, the sooner you may find you can move forward. Bear in mind that, in extreme cases, it would be best to only face fears with the help of a professional. Still, determination here could help you get back to your old life.


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Why Your Mental Health Is Just As Important as Your Fitness

Most people tend to focus on the surface and deal with physical fitness only, however, looking after your mental health and your brain functions is just as important as working out. An increasing number of people develop Alzheimer’s and other old age illnesses that can reduce their ability to enjoy life after retirement.

If you would like to stay sharp and balanced, take a look at the reasons why your mental health is just as important as your physical.

Keeping Your Brain Active

It is important that you get enough stimuli to think and use your brain, or you will get lazy. There are plenty of ways you can engage with your environment and exercise your different senses without having to enter chess competitions. Reduce your screen time and read, so you can use your imagination. Check out Readings With Matt for inspiration. Try to complete jigsaws, start playing logical games, or do online crosswords. If you don’t relax your brain every now and then, your thoughts will keep on circulating at night, causing insomnia.

Memory

Your short term and long term memory depend on your mental health. You need to maintain a close relationship with reality, keep up with technology, and make sure that you keep an eye on your mental abilities. There is nothing worse than worrying about whether or not you turned off the oven before you left the house. If you often find yourself double checking things, and it begins to impair your daily functioning, you might want to think about seeing  a mental health professional to find out whether you are in danger of developing OCD and how you can improve your short term memory.

Dealing with Challenges

If you look after your mental health and ask for professional help whenever you feel overwhelmed, you will be able to learn new ways of dealing with challenging situations without causing harm to yourself or others. You need to practice mindfulness and make sure that you accept yourself before you can start trying to solve your problems.

Staying Flexible

If you would like to keep yourself in the best health possible, chances are that you are on a rigorous exercise routine. Do you get stressed if you don’t hit your weight loss target or get beaten by your teammates? If this is the case, you will have to learn how to stay flexible and give yourself allowances. Befriend yourself and accept your limitations, so you can stay flexible and adjust your life to your personal needs.

Developing Helpful Coping Mechanisms

If you look after your mental health, you will be able to find ways of coping with difficult people, situations, and relationships in the most positive way. If you don’t invest in your self-help, you will find yourself making things worse and being disappointed with yourself. Today we are facing much more stress than previous generations, so you have to learn how to switch off and relax.

Preventing Psychosomatic Illnesses

Some scientists believe that there is a much closer relationship between mental and physical health than most of us believe. The idea of psychosomatic illnesses is not new in science, and you might have experienced that you are more prone to infections, mood swings, and even serious long term conditions if you are not happy with how your life is going. People who don’t sleep enough and are always stressed are more likely to become sick.

Staying Focused

If you can clear your mind sometimes through practicing meditation, or mindfulness, you can get more focused on your tasks, and even your fitness plans. Whenever you feel like you are suffering from information overload and cannot see what’s ahead of you, take a step back and try to reflect on your situation. Notice and acknowledge the negative thoughts and let them go so you can keep on working towards your personal goals.

Better Clarity of Thoughts

Once you are able to think things through and take a step back from your busy life, magical things can happen. You will be able to see your situation clearer, without the emotional charge. Whether you have to make a challenging career-related decision or are dealing with money issues, seeing clearer will always help.

 

Some people think that exercise alone will sort their lives. However, if you don’t look after your mental health, you might end up getting injured or developing unhelpful coping mechanisms that will have a long term impact on your life. Take your mental health as seriously as your physical one and you can enjoy a happy and content life.


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What's Holding You Back From Achieving Well-being?

At different points throughout your life, you’re going to feel great, then not so great. Just like you’ll have healthier periods than other. But all in all, it’s often best to aim for feeling great and being healthy most of the time. It’s only realistic to expect that you’re going to have some off days and down periods. But it’s way more important to find yourself on the best possible track in life, so that your well-being is cared for the majority of the time. If you find that you’re making life choices that are affecting your health and well-being, then it may be time to take a step back and work on that.

Here are five different things that you could find are holding you back right now.

1. Your Job

First of all, there’s work. Now, for most of us, work can be the main catalyst for stress and that really is only a natural thing. If you think that you’re more stressed than you should be right now, first take a look at your career and workload. If you’re spending more time stressed out about work and getting things done than you are enjoying it, it’s time to make a change. Sometimes, you will need to change careers or company, but sometimes you may just need to balance out your busy day job with more downtime outside of work.

2. Toxic Relationships

From here, if you find that you’re unhappy in your relationship, then it’s also time to do something about it. There are lots of different signs that you’re in a toxic relationship as https://www.prevention.com can show you. If you think that this sounds like your relationship, or any relationship that you have, it may be time to walk away. If it’s breaking you down mentally and physically, it will be the best for you in the long run.

3. A Bad Lifestyle

From here, if you know that you are living unhealthily, then it could be time to start making a change to your habits too. If you’re drinking too much, suffering from addiction, not sleeping, or just eating junk all of the time, it will impact on your overall well-being. So make the right decision today to benefit your health in the future.

4. Embarrassing Health Problems

Then, there are health problems themselves. And getting the flu can be annoying, but if you’re dealing with embarrassing health problems, then you need to get a specialist, such as https://www.urologygeorgia.com, to correct them for you. It’s so important that you can deal with poor health, even if you’re embarrassed, if you want to improve your well-being.

5. YOU

But have you ever thought that it could be you yourself that’s in the way of you living a happy and healthy life? Sometimes, we can’t even see that we’re the problem! If you’re making poor choices over and over again, if you’re not taking control of your life, if you’re thinking negatively all of the time - something's got to give. It’s hard and it will take time, but once you decide that you want to make a change and you want to be happy and healthy, then taking steps in the right direction could really turn things around for you.


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3 Ways Your Physical Health Affects Your Emotional Health

  

People often put physical and mental, or emotional, health in different categories, as if they could be easily separated out from one another. This is a pretty terrible idea, because when all is said and done, the different aspects of health and wellness are intimately tied together, and it by no means is a simple matter to divide the different causes and effects of poor physical health, poor emotional health, and poor mental health.

You might be interested in an aura healing appointment in order to help regain your sense of wellbeing, but if your physical health is in turmoil, it’s likely not going to do a whole world of good.

Here are some ways that your physical health directly impacts your emotional health.

Chronically elevated stress hormones make you more susceptible to anxiety and less able to face your challenges

Stress isn’t just a psychological thing, like people often believe it is. When you’re feeling really stressed out in your life, the answer isn’t just to “toughen up”, because stress is something that is heavily rooted in the body as well as in the mind. When we feel stressed, we are experiencing elevated levels of stress hormones in our bodies including, primarily, cortisol, and also adrenaline.

When these stress levels are chronically elevated — when they’re always high because of poor lifestyle habits — you become far more susceptible to anxiety, and you become far less psychologically and emotionally resilient. Whereas you might once have been more than up to the task of meeting your challenges head-on, and getting a ton of productive things done each day, you are likely to hit a point, after enough time spent in chronic stress, where everything just falls apart.

 “Burnouts” are physical as well as mental.

Lack of sleep causes depression and makes it harder for you to focus

When we sleep, our brains restructure themselves in subtle ways, and we seem to store and categorized our memories and experiences from the day. When we sleep, our bodies also release various hormones, repair damaged tissue, and do many other things that we’re not entirely clear on the details of.

Because of all of these reasons, it shouldn’t come as a surprise that researchers have found that people who don’t get enough sleep each night (around 8 hours for the average person) experience shrinkage in important areas of their brains, and are significantly more prone to mood issues like depression.

Too much intense exercise over-taxes the central nervous system

When you work out until you literally collapse on the floor, you might feel like you’re being dedicated and are getting as fit as possible, but if you don’t keep things in balance and get enough rest and the right balance of nutrients for recovery, you’re setting yourself up for real issues in the near future. Intense exercise takes a heavy toll on the central nervous system. When we do too much, we can experience Overtraining Syndrome, which wrecks our health and immune systems.

Needless to say, when this happens, we’re likely to experience severe brain fog, low mood, and have trouble feeling positive about life.

  


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