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?
What to do.
1, If it’s anxiety, see a professional and seek to manage stress.
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.
You might try Melatonin in small doses.
f or hypertension, Propranolol for asthma, Corticosteroids, SSL antidepressants can cause sleepless nights.
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.
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.
- 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.
- 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.
- 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.
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
Antidepressant side effects can also cause:
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..
How to Avoid Stress
Stress is a part of everyone’s life and can’t always be avoided. But you can try to avoid at least some of the situations that cause it and you can control how you react and respond to it.
Begin by knowing how you cope and your coping strategies. Keep a journal to record stressful events and how you responded and coped with the stress.
Once you know what causes your stress, begin making changes in your life to help you avoid those situations as much as possible.
Try these ideas:
Changing your habits to healthier ones, getting enough sleep and emotional support and learning to manage your time efficiently can go a long way in helping you to avoid stress.
How to Embrace Peacefulness in Your Life
Every day we have plenty of opportunities to get angry, stressed or offended. But what you're doing when you indulge these negative emotions is giving something outside yourself power over your happiness. You can choose to not let little things upset you. ~Joel Osteen
How we deal with stress can make a big difference in how peaceful our life is. Everyone has stress. It’s a part of life. The trick is to embrace ways of finding peace even when you are under stress. Here are some ways to do that:
Accept what is. We can’t change everything or control everything
Care about others instead of being self-consumed. When you genuinely care about others, you will feel at peace. Show acts of kindness and goodwill to family and strangers alike.
How you think has a huge impact on how peaceful your life will be. Follow the previous steps to embrace peacefulness into your life.
What to Do Next
People who are stressed need a wide variety of ways to deal with it and to find ways to avoid being stressed. Stress can cause many emotional and physical problems if not dealt with quickly.
Whatever the cause of your stress is, the key is learning how to cope with it. You need to find out how you handle stressful situations by keeping a journal of how you feel and react.
The next step is to get support from others you trust.
Deal with your stress by using one or more of the natural remedies suggested throughout this report.
Finally, if the stress is too much for you to handle, get professional help. Talk to your doctor about what is going on in your life and get suggestions on how to combat it. Consider your pharmaceutical options and the many side effects before you say yes as a way to relieve your stress.
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Are you living with too much stress? Do you have days that you feel so overwhelmed you don’t know what to do or are so out of control you just want to hide?
Are you spending more time screaming... crying.... pacing the floor... pulling your hair out... or lying awake at night worrying than actually enjoying life?
Are you spending more time screaming... crying.... pacing the floor... pulling your hair out... or lying awake at night worrying than actually enjoying life?
One person might deal with the same type of stress more effectively than another. Knowing your stress limits and how you cope is important so you can avoid the serious health effects
Fatigue 51 %
Headache 44 %
Upset stomach 34 %
Muscle tension 30 %
Change in appetite 23 %
Teeth grinding 17 %
Change in sex drive 15 %
Feeling dizzy 13 %
Irritability or anger 50 %
Feeling nervous 45 %
Lack of energy 45 %
Feeling as though you could cry 35 %
It seems in this day and age everyone is affected by some form of stress. Once you learn what causes your stress and learn ways to reduce it and deal with it, you can begin to embrace living a more peaceful life. In this report we’ll delve deeper into stress causes and ways to reduce it.
Stress is a normal part of life. And it does serve a purpose in the right form. It can motivate you to go for that promotion or complete a marathon run. On the other hand, if you don’t take care of your stress and it lingers on long term, it can interfere with your family life, your health and your job.
More than half of Americans say stress is the reason they fight with loved ones and friends.
What causes stress? Is it the same for everyone? The answer is no. Everyone has different stress triggers. Work stress is one of the top stressors for many.
Sressor is the name for a situation that causes stress. It can come from a rocky relationship, an exhausting work schedule or anything that puts big demand on you.
This might be something as wonderful as getting married, buying a new home or going off to college. It could be changes in a family situation or the loss of a loved one.
Stress can come from internal factors such as worrying excessively about something or having a negative outlook on life.
The causes of stress depend on how you perceive it. Some things may stress you but never faze someone else. One example could be that your morning commute makes you tense because you are afraid you might be late, while someone else may enjoy the commute, viewing it as time to enjoy music
Not being happy in your job
Having too much responsibility
The causes of stress will be different for each person based on your personality and how you respond and deal with situations. Some people are able to let everything just slide off their back while others have to work at keeping stress away so they don’t worry themselves sick.
Stress doesn’t just affect your daily thoughts. It can cause harmful physical and emotional problems as well.Our bodies cannot distinguish between a physical threat and a psychological one.
If you’re stressed over problems at work, an argument with a friend or a ton of bills, your body reacts in the same way as it does when facing a life-or-death situation.
Having a lot of responsibilities or problems you worry about all the time may mean your body’s stress response is always on, making it harder to deal with.
When you are in a stressful situation, your body will have some type of physical response. Your nervous system releases hormones to prepare you for the “fight or flight” response. You’ll notice your heart rate increase; your breathing speeds up, you begin to sweat and your muscles tense. This is just the immediate short-term reaction to the situation. This is known as acute stress.
If you are exposed to stress over a long period of time, it’s known as chronic stress. This can lead to very serious health problems. This type of stress can put a lot of wear and tear on the body, causing it to age prematurely and be more prone to illnesses.
- Neck pain and other body aches
- Difficulty sleeping
- Difficulty concentrating
- Upset stomach
- High blood pressure
- Autoimmune diseases
- Abnormal heartbeat (arrhythmia)
- Hardening of the arteries (atherosclerosis)
- Heart disease or heart attack
- Heartburn, ulcers, irritable bowel syndrome
- Upset stomach - cramps, constipation, and diarrhea
- Weight gain or loss
- Changes in sex drive
- Fertility problems
- Asthma or arthritis flare-ups
- Skin problems such as acne, eczema, and psoriasis
Taking care of yourself and managing your stress can make a huge difference in how stress affects your health.
Find ways to reduce stress, including by natural means. Talk to your doctor about ways you can manage your stress and what your options are. It seems in this day and age everyone is affected by some form of stress
Once you learn what causes your stress and learn ways to reduce it and deal with it, you can begin to embrace living a more peaceful life.
This begins my series about dealing with stress, Watch for the next post that offers advice on managing stress.
They are able to sell overstocks, seasonal merchandise ,discontinued items, and underachieving merchandise, Some items are manufactured for their stores.
Before we dive into specific items; watch for coupons to increase savings. So, if you shop carefully, you can score some items of value while saving money. However. Sometimes for just a few cents more, you may get a higher quality item from Wal-Mart or Target.
Products there still fall under Federal guidelines and safety and manufacturing regulations
Let’s begin with items that are good values at the Dollar Store The first item is fresh bread. They get deliveries daily. If you shop earlier in the day you’ll find it there. These items are a staple in many homes.
Frozen and refrigerated foods are value items. While this item is your best bet, canned soups, chips, nuts, and snack foods are worth checking out.
Baby items are value priced. Since baby food has an expiration date, watch the expiration dates. In addition.buy baby wipes and baby diapers here, These items don’t expire, so you can stock up.
Next is the paper products aisle you will find an array of value-priced selection of items. It is hard to go wrong with paper towels and napkins.
Plastic baggies are low-priced too.
Close to this, is the pet section, Pet food, toys, and collars are low-priced things to look for, We are always stopping by to pick up cat treats, which our cat loves.
Paper goods, like moving supplies, and tape, labels, and packing, materials
Are low-priced bargains found at the Dollar Store. Close to this area, you will find various craft supplies. The selection changes with the season. Office and mailing supplies are close to this area.
Next, moving on to the pharmacy aisle there are bandages, tape, gauze and some cold medicines, and pregnancy test kits, These are often reduced in price. Most of these items are overstocks or discontinued items. Perfect for stocking a first aid or travel kits. In this area, you will find a variety of personal care items along with cosmetic items. Often you may find the same items found at Target or Wal-Mart, Once again, don’t forget to check your coupons,
That concludes our Dollar Store tour of “must have” items. The Dollar Store, Dollar Tree and Family Dollar stores are found close to most neighborhoods. All offer a great variety of merchandise at low prices. They are able to sell overstocks, seasonal merchandise discontinued items, and underachieving merchandise, Some items are manufactured for their stores. Before we dive into specific items; watch for coupons to increase savings. So, if you shop carefully, you can score some items of value while saving money. However. Sometimes for just a few cents more, you may get a higher quality item from Wal-Mart or Target.
Products there still fall under Federal guidelines and safety and manufacturing regulations.
That concludes our Dollar Store tour of “must have” items. However , there are things you should avoid here. Let’s explore those,
Now we discuss a few items that can be found cheaper elsewhere, don’t last, too fragile, or dangerous to small children.,
Be extra cautious with Dollar Store toys. Your child may be clamoring for toys while you are shopping, but beware of small parts, and cheaply made plastic items. Also, unless labeled otherwise, these toys should not be put in the mouth. Many are simply not worth a dollar.
While we are concerned about cheaply made plastics, do not buy kitchen tools here. They break, melt easily and could cause an accidental kitchen spill. They may cost a little more at other stores, but you get what you pay for. Be careful buying any type container or serving pieces too.
Unless they are labeled as food safe, I would avoid them. Don’t buy knives
Or tools here. The knives are dull and tools may snap in two when force is applied. These are also items best bought elsewhere for safety reasons.
Electronics are not warranted here, Many are refurbished items, or packages that have been opened. Chargers tend to peel apart apar and cords fray quickly. Cell phone cases are of poor quality and break easily. This leads us to batteries. They do not last very long and are not dated so you have no idea of quality being sold. I would purchase a name brand battery for a little more money anytime.
With the cleaning products you will often see spray bottles for a dollar. It’s like the old saying that if something seems to be too good to be true, it usually is. These spray bottles leak and are easily discolored by fluids. I don’t trust them and therefore avoid them.
Which brings me to another popular children’s item, crayons. These off-brand crayons don’t mark well on paper. They break easily and sometimes they quit marking altogether. Results in a disappointed child. Stick to Crayola brand because they never have these defects,
The final thing I refuse to buy at Dollar Tree is chocolate candy. If it is packaged in a see-thru bag, you might be okay. However, if the bag is covered you can’t be sure of product freshness, or the condition of the interior candy. Without viewing the product you will not know if it has been squashed in transit, Call me picky, but I just don’t buy it.
Hydrogen peroxide has multiple beauty uses.
First, a word of caution, Do Not Ingest. It can be dangerous.
It is cheaper than other products and contains no chemicals.
It can be used to whiten teeth and when swirled in the mouth, it kills
bacteria and bad breath.
It can be used to clean makeup tools by mixing a solution of 50% water
And 50% hydrogen peroxide.
Use the same solution on acne. It gets rid of bacteria and prevents
New acne from forming. Results in cleaner,better looking skin.
Soak fingertips in hydrogen peroxide to whiten nails. It removes
The color in nail polish. It kills nail fungus too. Be sure to wash hands
after treatment to keep from having too much hydrogen peroxide on
the body. It also works wonders on smelly, oily, hair, skin, and lady
Parts. It eliminates buildup on hair. It can be used to relieve
It is a rising agent in baked goods. In 1860 it was first used for baking.
In addition to its beauty uses, I found some cleaning advice.
2 parts peroxide and 1 part dish washing soap scrubbed into flooring is
great for organic stains like blood, sweat and even wine.
Used to spray carpet or rugs, it easily removes stains. Be sure to test
An inconspicuous area before using.A dehumidifier is a breeding ground for mold and
Bacteria. 1 part hydrogen peroxide added to 1 gallon of water run
Through a cycle disinfects the unit.
Make yourself beautiful with these simple products.
- Beautiful skin with baking soda treatment[/caption]
shampoo 1 cup water 1 1/2 teaspoons baking soda
4 drops citrus essential oil Mix together, cleans hair beautifully
and controls oil without added toxins ,teaspoons arrow root
Shaving Cream 2 1/2 Foot Whitener 1/2 cup
baking soda to a foot tub. Allow whitener to soak.
Coconut Oil Deodorant
</strong>t 6 tablespoons coconut oil 1/4 cup arrowroot
few drops essential oil. Mix
together and mash with a fork until well blended.
Shea butter Deodorant 1 tablespoon coconut oil 3 and use
it tablespoons baking soda, 2 tablespoons shea butter, few drops
essential oil Melt oil and butter together. Add in dry
ingredients. Store in a cool, dry place.
it as a facial scrub. Leaves skin and shiny and moisturized
Word count: 382
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Amazing Benefits of Drinking Lemon Water
There are numerous benefits to drinking lemon water. Some you have heard about, while others were news to me. I felt it was worth sharing that such a simple thing could be so helpful. You may be surprised!. Let’s dive right in to explore these valuable tips
Amazing Benefits of Drinking Lemon Water
Reduces acid and inflammation alkaline the body
Balances PH levels it detoxifies
Improves digestive function improves the immune system
Increases the metabolic system lowers stress levels
Lowers high blood pressure promotes weight loss
Helps treat kidney stones helps treat constipation
Fights cancer cells kills free radicals
Heart food brain food
Balances blood sugar a healthy post work drink
Caffeine replacement asthma treatment
Dissolves phlegm treats scurvy
Keeps body toned kills worms
Prevents bad breath
Inexpensive to make
Have you had an opportunity to listen to our younger people talk? It is certainly an eye opener. I thought I was being stuffy, but then I noticed the language on some of the Social Media sites is just as colorful, with no regard to who may choose to be reading what they wrote.
I would not put my name on that kind of filth on the Internet for all to see, and yet it is becoming the social trend. Do we not value ourselves any more
I would value my pride more than that? I wouldn’t want anyone to associate those words with me. Has society degraded to the point that cursing is part of the socially acceptable conversation? Where does that leave the youngest children?
This is only beginning of my rant.
While she more than made her point, it was couched in disrespectable language. To have the sanctity of my home violated by a sleezy email from someone I barely know, annoyed me more than I can say, As time allowed, I tried to think of a reasonable way to make my point Finally, I replied to her, agreeing with her point of view, but let her know that while this was true, I was offended by her vocabulary. I gave it a couple of hours to mellow and be certain that I had not come on too strong or preachy, Finally, I pushed the reply button and considered the matter at rest.
Before I went to bed, I checked the email again. There awaited another vile email from a different young woman. It started out like some kind of demented fairy tale. She talked about falling glitter all over the room, but it was not ordinary glitter it was unicorn----- She slipped in the unicorn-----------and hit her----------head. It felt so bad that she had to have another drink because she couldn’t let the story end on that note. The entire communication was curse words strung together like costume jewelry..
She digressed and launched into a series of excuses why she had not completed a task. I suppose the fantasy was intended to be creative expressionism, but I found it a disgusting communication which could have been be opened by anyone in my . Why was it necessary to write those words?
As I checked the email this morning, I had a reply from the first potty mouth peer The tone was defensive as she pointed out that cursing is just a part of who she is and she won’t change, That if I did not like it, I could just click the unsubscribe button and be done with it. I really had not expected her to be too happy, but the tone was downright indignant. Of course, I am no longer a subscriber to either email list.
I remembered something my husband had said years ago when he encountered a situation with a person using foul language. He said, “You’re putting words in your mouth that I wouldn’t put on my hands.”