Believe it or not, a good night’s sleep is vital for your overall health. In fact, some think that it is more important than a good diet and exercise. If you do not get enough sleep then this can have a huge impact on your brain function and hormones, not to mention that it can also cause weight gain too. If you want to sleep better at night, then here are some top tips that will help you to make the most out of your nightly routine.
Increase Bright Light Exposure
Your body has its very own time-keeping clock. It’s known as your circadian rhythm. This affects your hormones, brain and body. It helps you to stay awake during the day and it tells your body when it is time to sleep. Natural sunlight during the day can help you to keep this in check. It also helps to keep you healthy as well. If you have insomnia then bright light exposure can work wonders for your routine, not to mention that it can also help you with your sleep quality overall.
Reduce Blue Light Exposure
As mentioned above, bright light exposure is brilliant for your health, but you need to try and limit your blue light exposure if you want to get the best results. Night-time light exposure is very bad for you, so try and stay away from electronic devices. This includes your phone, so keep this in mind as much as you possibly can.
Don’t Consume Caffeine later in the Day
Caffeine really can offer you a ton of health benefits. That being said, you need to make sure that you aren’t consuming too much of it if you can. If you have too much earlier in the day, then this can keep you up at night and you may even find that you wake up tired. Caffeine can stay in your blood for up to 8 hours, so if you drink large amounts then don’t have any after 4pm. If you want the taste of coffee, then opt for decaffeinated if you can. If you struggle with sleep apnoea or snoring then reducing your caffeine can help, but it’s good to see a sinus doctor as well.
Reduce Irregular Naps
Short power naps can be super beneficial to your body, but if you find yourself napping far too much, then this can adversely affect your sleep far more than you realise. If you sleep during the day, then this will confuse your body’s internal clock and you may even find that your sleep is affected as well. Studies have shown that participants who slept during the day, felt much more tired at night, so it’s vital that you do everything you can to unwind rather than napping if you want to get a good sleeping pattern.
Sleep and Wake at a Consistent Hour
Your body’s rhythm will depend on when you wake up and when you go to bed. If you are consistent then this will really help you with your energy levels during the day. If you are always changing-up your routine then this can leave your body confused, so it’s no surprise that this can wreak havoc on your lifestyle.
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Stress is one of the leading causes of type 2 diabetes, depression, and high blood pressure.
Finding ways to manage stress and anxiety is a necessary part of life for most people. If we don’t, it can lead our bodies to become exhausted, cause mental fatigue, and lead to burnout.
To make stress and anxiety subside, people often turn to pharmaceuticals. However, sometimes prescription drugs can have unpleasant side effects such as drowsiness and nausea. Additionally, they don’t always help your mind and body cope with stress the way you need them to.
Often, when people have tried pharmaceuticals that didn’t work, they look for alternative forms of medicine. For herbal remedies, likened to xo extracts, which can help ease anxiety and stress in your life, there are some suggestions below for you to consider.
Chamomile
Anxious attacks are difficult to control. Your emotions are heightened, and you tend to feel jittery. Chamomile is a comforting and natural solution to help calm these feelings.
According to a medical report called Chamomile: A herbal medicine of the past with a bright future. Chamomile interacts with receptors in the brain, much like valium.
Lavender
Lavender is celebrated for its relaxing qualities. When you smell lavender, you can almost instantly reduce the stress and tension you’re experiencing.
Lavender oil can be used in various ways. For example, you can massage it into your skin. Or add a few drops to a handkerchief, hold it close to your face, and breathe in its aroma. Alternatively, while running a bath, you can add a few drops of lavender into it.
Valerian
Worrying can lead us to lose sleep at night. When you lose sleep, your ability to cope with the events the following days worsens.
Gaining a full night’s rest is essential to help stress and anxiety subside. To initiate a healthy sleep pattern, think about using valerian as a sleep aid. You can either take it as a supplement or add it to your cup of chamomile tea before bedtime.
Lemon Balm
Lemon balm is a natural remedy that people have used since the middle ages. Yet, many people today aren’t aware that lemon balm can help with anxiety, stress, and difficulty sleeping.
A study published on the NCBI revealed that volunteers who ingested 600g of lemon balm were calmer than the portion of volunteers that didn’t. You can purchase lemon balm in either capsule form or as tea.
Get Active
While what we put in our bodies has a significant impact on your state of mind and body’s ability to relax. Another natural remedy that fights off unwanted tension and anxiety is exercise. If you’re feeling overwhelmed or under pressure, take a walk on your lunch break at work to clear your mind or head cycling with your family to get fit and distract yourself.
We’re often too quick to resort to prescription medicines to fix our bodies’ problems and feelings. When, in fact, natural remedies, such as those above, are much more effective and healthier for us.
Right now, it seems people do a lot of sitting. After all, with the summer heat rising, it’s hard to get outside. Add the COVID 19 closures, and life, well, has simply left people to be at home. Being cooped up doesn’t mean that fitness is tossed to the side. Rather, this is an opportunity to carve out you time, working out some of that excess energy and frustration. If you’re looking to drop a bit over the next month or so, here are five important tips to follow.
1. Establish a Designated Workout Time
Don’t get overwhelmed. Much like the older routine, you’ll need to carve out a schedule. If you previously hit the gym in the morning, then establish a time frame for at home. Set it on your phone with a buzzer going off to remind you. When it rings, get going. Did you take hour long cardio classes? If so, hop online to find some free moves. Keep up with the same allotment. You may feel better checking off that box.
2. Supplement Your Diet
Boost your body’s ability by using vitamins and supplements. If you’re working out, you’ll need to recharge anyway. Focus on getting high levels of omegas, vitamin B and thiamin. Sermorelin studies, furthermore, indicate that this additive might improve your ability to increase muscle and strength while decreasing body mass.
3. Think Green
Vegetables and fruits, particularly leafy foods such as spinach, are high in vitamins and fiber. They fill up the tummy, providing essential nutrients. As a bonus, they are low in calories too, so you can eat more of it. Consider adding salads, veggie plates and homemade juices to your diet. Just avoid adding sugars, dips and too much dressing.
4. Don’t Buy Junk Food
Sweet and salty cravings are intense. Yes, the chocolate chip cookie and chips taste good. However, they aren’t going to satisfy. Filled with grease and chemicals, they could increase your temptation, causing you to gorge on more than you need. The best solution is to leave it at the store. If it’s not in your place, you can default to something else.
5. Hydrate
Sometimes your stomach is growling not because you’re hungry. Instead, it’s simply the acid moving about. Avoid eating, and grab some water instead. 6 glasses of 8 oz cups a day might help you feel satiated longer. Purchase a large container with measurement lines. Carry it with you from room to room. Drink it as you go, refilling it as needed.
Be proactive. Remain dedicated.
Many health food stores are now stocking CBD/THC products such as oils, creams, drops, gummies, and powders. You might be a little bit confused by all the options and how they can benefit you. In general, the properties are the same; however, they differ in content and quality depending on their target usage. Some people like to consume it in different ways as well, for those who want smoke or vapor, you will need to know how to roll a joint without papers. There are many easy ways to do this. Here are some of the wellbeing benefits offered by CBD/THC products.
Helps to Relieve Joint Pain
If you have chronic pains in your elbows, knees, or fingers, it can have a seriously detrimental effect on your wellbeing. It can be hard to do everyday activities nevermind take part in a workout regime. But if we can’t exercise and our movement is restricted, we may not feel very happy or satisfied. CBD/THC influences the pain receptors in our nervous system. It dramatically reduces painful symptoms allowing you to visit friends and do light exercise.
Improves Your Quality of Sleep
There is nothing worse than not being able to sleep at night; insomnia is very common and can seriously impact a person’s life. Not getting enough sleep can mean not performing well at your job or forgetting about important events. There are many solutions to sleep deprivation; some people find that exercising during the day helps, or burning essential oils such as lavender in the bedroom. Other solutions include valerian root and, increasingly, CBD oil.
Supports Your Fitness Routine
It’s a little known fact that CBD/THC products can actively support a fitness routine. It can even help you to build muscles if that’s your aim. It does this in several ways. First of all, the components in the oil relieve any joint pains allowing you to go to the run, walk, or go to the gym when you weren’t able to before. Secondly, because it makes you tired, taking some CBD oil after a workout can help your body recover more quickly. For those who like to train hard, this can be very beneficial.
Reduces Feelings of Stress and Anxiety
Feelings of anxiety and stress are very common. They can range from mild to sometimes disabling fear of speaking in public or even going outside. An anxiety issue can have a severe effect on your mental and emotional wellbeing. Sometimes anxiety is predictable; there are certain events and situations you know will cause it. Other times it comes on entirely unexpectedly. At times like this, it’s good to have some CBD oil available. Other products can be good too, such as capsules.
Makes Your Skin Look Younger
CBD/THC products are also excellent for the skin, especially for specific skin conditions such as acne and psoriasis. The compound in the oil or cream reduces inflammation and has calming properties that help the skin look and feel younger. Studies have shown that the features in CBD/THC products can slow the process of aging by counteracting the damage caused by free radicals. How’s that for an excellent wellbeing benefit.
It can be all too easy to get yourself wrapped up in habits that are very hard to manage and control. Many people find themselves going from simply enjoying something to having it become a normal part of their daily life, and this can cause some big problems if you’ve chosen the wrong habits. To help you out with this, this post will be exploring some of the work that can go into managing a runaway habit, giving you the chance to start to control this element of your life.
Finding Alternatives
Finding alternatives to your habits can be a challenge, but it can also be a good way to take your mind off these things when you want to have better control over them. For example, if you’ve gotten hooked on cigarettes, using something like an e-cigarette would give you an opportunity to sate your addiction without using unhealthy methods. This sort of approach can be taken with just about any type of habit, but you need to find something that you will enjoy as an alternative if it’s going to work.
Take Away The Ritual
Many habits are built on layers of different types of behavior. The ritual you embark on before you start enjoying your habit can be a big part of the whole thing, making it worth looking for ways to take this out of the equation. For example, if you’re using a substance like cannabis, you’ll probably know exactly how to clean your glass pipe or bong, and this will make it all too easy to get sucked into a routine. Breaking away from the ritual and routine that comes with your habit will always be a good way to overcome it.
Family & Friends Support
Getting help from those closest to you is one of the best ways to tackle a habit. It’s likely that these people have seen how the whole thing has influenced you, and they will want to help you to make positive changes in your life. You can simply as people like this to help you when you have a habit that you can’t control. They will be able to provide emotional support through this process, but you will still need to work extremely hard to shake off the habits that you’re struggling with.
Rehabilitation Support
Going to rehab can seem like an extreme step to take when you’re dealing with a habit. In reality, though, this sort of work can often be essential when someone falls into the wrong habits. There are loads of options on the market, from online rehab schemes that enable you to work towards a better life from your computer to specialized clinics that will be able to guide you through every step of a process like this.
Getting over a habit isn’t as easy as you might expect. Of course, though, with people to help and support you, you should find the whole thing much easier. As time goes on, you will get more and more opportunities to improve your lifestyle without old habits.
Tips to Manage Anxiety In These Difficult Times:
Anxiety is an uncomfortable feeling which many of us have experienced during these difficult times of 2020. Fears and catastrophic thoughts that put the body in an alarm state are often the consequences of common anxiety. However, just because it is happening, it doesn’t mean we should let it control our lives. That said, you want to manage your anxiety, the following tips will help.
- Start understanding your anxiety better
Sure, your anxiety sometimes feels uncomfortable, and you want to get rid of things that feel uncomfortable. However, if you throw it overboard without taking a look at it, you will lose a lot of important information. Dare to look at what actually scares you? If so, question yourself first. Which situations trigger anxiety for you? What exactly was it that made you restless or anxious? For me, I usually get anxiety over things that I cannot control. So that is what I personally try to work on….
How realistic is it that your fears are true? Alternatively, what could happen – and how likely would that be? As far as possible, these considerations should be tested in reality or checked in conversation with others. The constant weighing of probabilities helps to deal with inappropriate and exaggerated fears.
Also, check critically against reality, whether you consider your anxiety to be justified afterward. With such questions, you can take a step back out of the situation. You gain distance from the feeling of fear by looking at it from the outside.
- Get moving
Regular sporting activities and relaxation exercises not only make you feel more youthful, but can also help reduce anxiety reactions in the long term. With some disorders, they also help in acute cases, among other things because physical relaxation and exhaustion are difficult to reconcile physiologically with an anxiety reaction. However, the effect can be reversed during a panic attack!
If there is panic-related hyperventilation (strong breathing due to shortness of breath), breathing in a bag is recommended so that the ratio of oxygen to carbon dioxide in the blood returns to normal.
- Stop your thoughts
It can also be about stopping thoughts that scare you. You are the master of your thoughts. You can also choose to put thoughts back in their place. Make a clear “stop”. Think about helpful and appropriate thoughts. Thoughts that satisfy your need for security and calm you down.
If that doesn’t help, distraction is allowed. What would you do now? Watch a film? Read a newspaper or a book? Or phone a good friend. Focus consciously on something else instead of the fear-triggering thoughts.
- Take natural calming herbs
Calming herbs such as valerian are commonly used can be used as a tea, tincture, or powder for all conditions of nervousness, anxiety, and insomnia.
In the case of insomnia, a tea made from valerian tea is recommended before going to bed, which is slowly drunk in small sips. To do this, pour one or two teaspoons of valerian root with a cup of water. The tea is left to steep for about twelve hours. Then you filter off and heat the tea to drinking temperature.
Additionally, CBD oil also offers a calming effect and is commonly used to reduce anxiety-related symptoms. For more information, you can find the nearest Harvest House of Cannabis.