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4 Reasons You’re Not Sleeping

June 19th, 2017 | Posted by Creativelysouthern in Health - (Comments Off on 4 Reasons You’re Not Sleeping)
sleepy cat

sleepy cat

cat sleeping

Are you not sleeping well?  That depends on how much sleep you need.  Some people require less than others.  The amount of sleep you need is the ability to think clearly through the day, feel consistent energy throughout the day and not have anxiety or depression, or impatience which often accompanies insufficient sleep

 

Sleep is important to refresh the central nervous system.  Thus, the need for sleep is important for brain function.  Recent research reveals that the brain has a system of its own.  The glymphatic system elears  out international fluids  during sleep.

 

When you don’t get enough sleep, these fluids accumulate and impair functional ability and memory.  The day after a lack of sleep can feel lack of alertness, impaired memory function, slurred speech, mood swings and fatigue.

 

Long term sleep loss may lead to irreversible health conditions like diabetes, cardiovascular and circulatory illnesses and degenerative problems such as A and Parkinson’s.

 

So, what’s keeping you awake?

 

  1. Anxiety, stress, and other mental/ emotional discomforts?
  2. Physical causes such as pain and medical illness?
  3. Environmental factors. Like noise?
  4. Poor sleep habits?

 

What to do.

1, If it’s anxiety, see a professional and seek to manage stress.

 

  1. If it’s pain or illness, check with your physician.
  2. If it’s poor sleep habits, make your bedroom like a cave, turning off all              lights, digital devices at least 1 hour before bedtime.   
  3. Stick to a consistent sleep/ wake schedule.
  4. Good sleep is vital to how you look, feel and perform.
  5. Good sleep can improve your relationships, including your sex life,   decreased body pain, and weight control.

 

Too much sleep could lead to increased risk of obesity.

 

You are  reading this post looking for 5 ways to improve sleep as the title indicates, so stay with me because those are next.

 

What you can do to reclaim the sleep you need.

 

  1. Consuming large amounts of sugar can cause insulin resistance and inflammation.  Adding a soda to a fast-food meal like a burger and fries is a perfect recipe for not sleeping.  Go for the greens, fruits and vegetables.  A recent study recommended lowering salt intake can reduce midnight bathroom calls.
  2. Chronic pain makes it difficult to stay asleep at night.  Insomnia can lower your pain tolerance.  Talk to your doctor about ways to relieve pain without drugs.  You can start by using a heating pad, an ice pack, acupuncture, or drinking tart cherry juice twice a day.
  3. Research says sleep medicines just provide an extra 84 minutes of sleep.  Add that to the fact that you still may not feel refreshed.  Sleep med.s can have dangerous side effects such as addiction,  ,or falling.  The doctor may prescribe them on a short-term basis if the patient is going through a major life crisis.

            You might try Melatonin in small doses.

  1. Certain medications tend to keep you awake, such as beta blockers

            f or hypertension, Propranolol for asthma, Corticosteroids,        SSL antidepressants can cause sleepless nights.

 

  1.  If you have sleep apnea, which is interfering with your sleep.  You’ll feel especially tired during the day.  Once diagnosed, it is treated using a CPAP machine.  Weight loss can improve the situation..

Insomnia causes nighttime to feel endless and exhausting.  Expert advice is to turn off all digital devices, keep the bedroom dark and cool, avoid alcohol and caffeine.   These - methods are commonly used.

However, insomnia  that does not respond and continues  interrupting,  sleep needs  different types of treatment from  those listed  above.

 

 

 

 

Are You Suffering From Too Much Stress?

June 14th, 2017 | Posted by Creativelysouthern in Health - (Comments Off on Are You Suffering From Too Much Stress?)

manage your stress

Are you suffering too much stress?

Natural Ways to Reduce Stress

Often people suffering from anxiety want a natural way to reduce stress. They don’t want to use pharmaceutical drugs for treatment due to their considerable side effects.

Here are five natural ways to reduce stress.

  1. Relaxation techniques

-        Deep breathing or breathing exercises. With this method you consciously pay attention to your breathing. Begin by slowing your breathing and focusing on taking regular, deep breaths.

-        Guided imagery method. With this method, you focus on pleasant images in place of the stressful or negative feelings

-        Progressive relaxation or Jacobson’s progressive relaxation method. Here you focus on tightening and relaxing each muscle group.

-        Aromatherapy, is a process where you use essential oils to promote relaxation.

-        Meditation, which is a technique where the mind stops focusing on stress and instead focuses inward towards calmness.

-        Emotional freedom technique. With this form of therapy, you locate and tap pressure points your body.

  1. Stretching and exercising

-        Cardio exercises, helping you release good endorphins to relieve stress.

-        Strength training with weights or body weight.

-        -        Walking. A 2D or 30-minute walk around the block can help you get your emotions in control.

  -        Yoga, an exercise that is also a relaxation technique. It gives you the coping skills you need to combat stress.

 -        Tai chi, which is a form of low-impact, weight-bearing, and aerobic exercise that began as a martial art.

  1. Nutrition changes-        Eat a healthy, balanced diet to help build up the immune system and lowering blood pressure.

-        Eliminate processed foods, especially fast food.

-        Choose foods that give you energy like raw foods such as oranges or spinach.

-        Eat Omega 3 fatty acid foods such as fish.

-        Drink soothing herbal teas.

-        Use natural herbs.

-        Don’t skip meals.

-        Eliminate mindless eating.

-        Steer clear of simple carbs like candy and sweets.

         Activities that enrich your daily life

-        Attend comedy shows or watching comic movies. Laughter is a tremendous stress reliever.

-        Listen to your favorite music. Classical music has been shown to soothe emotions. Dance, sing and have fun.

-        Volunteer. Give your time helping others.

           Just don’t fill your calendar to overflowing.

-        Take a day at the spa. Give yourself permission to get a spa treatment to help relax your muscles.

-        Read a good book. Not a book you need to read but one that is purely for enjoyment.

-        Express yourself with art.  

      Find hobbies you enjoy and that keep your hands and mind busy.

-        Take up gardening. Plant flowers or vegetables. Tending plants can be a peaceful way to put your mind at ease.

-        Take a soothing bath. Light candles. Add calming bath beads like lavender or chamomile.

        Put on an eye mask and just relax.

-        Watch the sunset. Or sunrise.

-        Play like a kid or play with your kids. Let go. Run. Giggle. Just be silly.

-        Say “no”. You don’t have to do everything for everyone all the time. Your family can take care of themselves occasionally.

Socialization to get rid of stress

Be around friends (the right friends).

Call or spend time with them when you feel stress overwhelming you-     

Get out of the house if the stress is there. Go to a movie or a new restaurant.

-        Spend time doing things you enjoy like taking a walk in nature or visiting a museum.

Take a break now and then. Spend time alone when you need to. Find other ways that help you relieve stress.

You can fight stress in natural ways without the use of pharmaceutical remedies that may have harmful or unwanted side effects..

Pharmaceutical Remedies and Their Potential Side Effects

Sometimes a natural approach to relieving stress isn’t enough. You’ve tried everything.

The next option is to talk to your doctor about the pharmaceutical remedies available to you and their possible side effects.

There are several different medications available for controlling anxiety and stress.

  • Xanax, Xanax XR, Niravam
  • Blue-green algae (Cyanobacteria Spirulina)
  • Fragmin
  • Ginseng (Eleutherococcus and Panax sp.)
  • Valium
  • Kava
  • Ativan
  • Paxil
  • Schisandra
  • Zoloft

These pharmaceutical drugs often come with side effects that can be bothersome.

The higher the dosage the more noticeable the side effects become. These side effects can cause problems with work, , or even everyday activities like driving.

Common side effects of anti-anxiety medicines include:

Drowsiness, lack of energy

  • Clumsiness, slow reflexes
  • Slurred speech
  • Confusion and disorientation
  • Depression
  • Dizziness, light-headedness
  • Impaired thinking and judgment
  • Memory loss, forgetfulness
  • Nausea, stomach upset
  • Blurred or double vision

 

Antidepressant side effects can also cause:

  • Nausea
  • Nervousness
  • Headaches
  • Sleepiness
  • Sexual dysfunction
  • Dizziness
  • Stomach upset
  • Weight gain

 This post explored many ways to combat stress.  The final post in this series about managing stress will continue to explore stress related issues and ways to manage it..

 

 

 

 

 

 

 

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More Qualified Leads Consistent content leads to more subscribers and better lead capture results. Once you have an email address, you can then begin to nurture that potential customer with consistent content via your email newsletter. 4. Better Search Engine Results Search engines, like Google, pay more attention to websites that consistently publish relevant content. Your site will be indexed more frequently if you’re publishing content on a regular basis. This, of course, leads to more organic traffic. 5. Consistent Content Builds Relationships and Strengthens Your Brand Think of a piece of content as a conversation. It’s difficult to build a relationship with a single conversation. Relationships are built over time and so is your brand. It takes time for prospects to get to know who you are and what your business is about. Consistent content and a consistent message spread across a few well-chosen marketing channels can help you forge customer relationships and strengthen your brand. Then go make easy work out of consistent content creation and reap the benefits! Here’s a quick before-the-weekend heads up that the Email List Secrets package offer is going to expire very soon! Email marketing is my FAVE online marketing topic…and for darned good reason. An email list is the single most lucrative asset you can build for your business. Even if you grow a social media following, buy ads or run a successful affiliate program, EVERYTHING always comes back to the list. It’s like your virtual cash machine. No joke ! Anyway, as you know by now, Aurelius always puts together complete product funnels that are ready for you to launch a product quickly…OR take the bits and pieces and incorporate everything into your content marketing or existing products. At under $10, this is a no brainer…tons of versatile quality content that’s ready to roll. Even at regular price, it is worth it Packages downloaded to your email including graphics to use or divide and sell the packages as ebooks using the covers included. This is an awesome lead magnet that you can recover your investment from . https://diyplr.com/bundles/aff/go/catherineczajkowski996/?i=350 This is a no brainer…tons of versatility for under $10 .30 Days to a Bigger Email List IF you know Paul, you know he is a MARKETING WHIZ. He has a list of 80,000 subscribers…so he knows a thing or two about list building and you get to tap into that knowledge. Use the content to grow your own list or treat it like PLR and get it out to your subscribers and customers. This is content completely created Paul..Do yourself a favor and get this before it’s gone. It’s on for a very special low (CRAZY LOW!) for a short time only. I’ve just found a great health PLR deal for you. It’s got tons of great content, just perfect for you building your list. Michelle Bybel has put together a package on emotional eating that includes the following: 19-page ebook – End Emotional Eating: How To Heal With Awareness, Mindfulness and Other Holistic Techniques 10-day ecourse – Understanding and Healing Emotional Eating 5-page report – Top Holistic Methods for Healing Emotional Eating 15 tweets to promote your ebook Lots of great stuff, for only $7 https://diyplr.com/bundles/aff/go/catherineczajkowski996/?i=350 For the past few days, I’ve been scouring the internet and reading (like, all) the comments on Facebook, looking for the most frequently asked questions about email marketing. Where do I even start with email marketing? Yeah! You want to do email marketing! The best place to start is always with your audience. Do your research, find out what information they want from you – then create an opt-in (or freebie they can give in exchange for email address) that they’ll love and start building your list. 2. How often should I email subscribers? This really depends on what you hope to achieve. I would recommend writing at least once a week, and no more than three times a week. You want to stay current, but you don’t want to overwhelm anyone. 3. I want to engage more with my clients while still working smarter, any ideas? This is exactly why email marketing was created. Email allows you a very, very unique opportunity to continuously engage with your clientele without doing a whole lot more work. An easy way to get started is to build a backlog of evergreen content and set it up to send out once a week – this way even if you don’t have time to send a regular broadcast something still goes out to your list. 4. What are the best email service providers even if you don’t have time to send a regular broadcast something still goes out to your list. 4. What are the best email service providers? Again, it really depends on your goals. But, many of them have a free trial period, all of them have tutorial videos, and most of them have wonderful support teams that will allow Once you get in there look at how the system allows you to tag, segment, and AUTOMATE campaigns https://diyplr.com/bundles/aff/go/catherineczajkowski996/?i=350 Do you like it? Is it intuitive to use? Will it incentives you to send your weekly broadcasts, or will you put it off cause you hate using it? Find one that comes with the functionality that will foster growth later on AND that you understand, enjoy, and are excited about. 5. I hear people talk about funnels, what’s a funnel? A funnel is the journey you want to lead your buyers on as they go from ‘Never hear of you’ to ‘I want everything you got’. The best place to get started with your funnel is to think about what your readers want to know before buying from you, and how can you get to know THEM in the process. Then, outline and write each email to bring your reader along on that journey. h

June 11th, 2017 | Posted by Creativelysouthern in Blogging - (Comments Off on What is PLR and how do you use it? Have you ever gotten in a pinch with writing your blog post? It is due and you don”t know how you can fit it into your schedule. I know this is sometimes a problem for me. Unless you have a different answer, I have the solution to rescue yourself quickly. Look into using PLR content. Just in case you are not familiar with it, let me explain what it is and how to use it. It is content that has been prepared in a user friendly format. Because you pay for it, you can rebrand it, modify it or put your own name on it. You can explore a number of topics to choose from. From time to time certain packages are on sale. To explore what is available, use the following link: https://diyplr.com/bundles/aff/go/catherineczajkowski996/?i=350 2. You’ll Gain Repeat Traffic Visitors that have been to your site and enjoyed what they saw are more likely to return. They also are more inclined to subscribe to your blog or email list. 3. More Qualified Leads Consistent content leads to more subscribers and better lead capture results. Once you have an email address, you can then begin to nurture that potential customer with consistent content via your email newsletter. 4. Better Search Engine Results Search engines, like Google, pay more attention to websites that consistently publish relevant content. Your site will be indexed more frequently if you’re publishing content on a regular basis. This, of course, leads to more organic traffic. 5. Consistent Content Builds Relationships and Strengthens Your Brand Think of a piece of content as a conversation. It’s difficult to build a relationship with a single conversation. Relationships are built over time and so is your brand. It takes time for prospects to get to know who you are and what your business is about. Consistent content and a consistent message spread across a few well-chosen marketing channels can help you forge customer relationships and strengthen your brand. Then go make easy work out of consistent content creation and reap the benefits! Here’s a quick before-the-weekend heads up that the Email List Secrets package offer is going to expire very soon! Email marketing is my FAVE online marketing topic…and for darned good reason. An email list is the single most lucrative asset you can build for your business. Even if you grow a social media following, buy ads or run a successful affiliate program, EVERYTHING always comes back to the list. It’s like your virtual cash machine. No joke ! Anyway, as you know by now, Aurelius always puts together complete product funnels that are ready for you to launch a product quickly…OR take the bits and pieces and incorporate everything into your content marketing or existing products. At under $10, this is a no brainer…tons of versatile quality content that’s ready to roll. Even at regular price, it is worth it Packages downloaded to your email including graphics to use or divide and sell the packages as ebooks using the covers included. This is an awesome lead magnet that you can recover your investment from . https://diyplr.com/bundles/aff/go/catherineczajkowski996/?i=350 This is a no brainer…tons of versatility for under $10 .30 Days to a Bigger Email List IF you know Paul, you know he is a MARKETING WHIZ. He has a list of 80,000 subscribers…so he knows a thing or two about list building and you get to tap into that knowledge. Use the content to grow your own list or treat it like PLR and get it out to your subscribers and customers. This is content completely created Paul..Do yourself a favor and get this before it’s gone. It’s on for a very special low (CRAZY LOW!) for a short time only. I’ve just found a great health PLR deal for you. It’s got tons of great content, just perfect for you building your list. Michelle Bybel has put together a package on emotional eating that includes the following: 19-page ebook – End Emotional Eating: How To Heal With Awareness, Mindfulness and Other Holistic Techniques 10-day ecourse – Understanding and Healing Emotional Eating 5-page report – Top Holistic Methods for Healing Emotional Eating 15 tweets to promote your ebook Lots of great stuff, for only $7 https://diyplr.com/bundles/aff/go/catherineczajkowski996/?i=350 For the past few days, I’ve been scouring the internet and reading (like, all) the comments on Facebook, looking for the most frequently asked questions about email marketing. Where do I even start with email marketing? Yeah! You want to do email marketing! The best place to start is always with your audience. Do your research, find out what information they want from you – then create an opt-in (or freebie they can give in exchange for email address) that they’ll love and start building your list. 2. How often should I email subscribers? This really depends on what you hope to achieve. I would recommend writing at least once a week, and no more than three times a week. You want to stay current, but you don’t want to overwhelm anyone. 3. I want to engage more with my clients while still working smarter, any ideas? This is exactly why email marketing was created. Email allows you a very, very unique opportunity to continuously engage with your clientele without doing a whole lot more work. An easy way to get started is to build a backlog of evergreen content and set it up to send out once a week – this way even if you don’t have time to send a regular broadcast something still goes out to your list. 4. What are the best email service providers even if you don’t have time to send a regular broadcast something still goes out to your list. 4. What are the best email service providers? Again, it really depends on your goals. But, many of them have a free trial period, all of them have tutorial videos, and most of them have wonderful support teams that will allow Once you get in there look at how the system allows you to tag, segment, and AUTOMATE campaigns https://diyplr.com/bundles/aff/go/catherineczajkowski996/?i=350 Do you like it? Is it intuitive to use? Will it incentives you to send your weekly broadcasts, or will you put it off cause you hate using it? Find one that comes with the functionality that will foster growth later on AND that you understand, enjoy, and are excited about. 5. I hear people talk about funnels, what’s a funnel? A funnel is the journey you want to lead your buyers on as they go from ‘Never hear of you’ to ‘I want everything you got’. The best place to get started with your funnel is to think about what your readers want to know before buying from you, and how can you get to know THEM in the process. Then, outline and write each email to bring your reader along on that journey. h)

https://diyplr.com/bundles/aff/go/catherineczajkowski996/?i=350

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