Here how to live a better life…

We all have days if the world appears to fall on our shoulders. At these times we could feel living healthier, longer, and happier is out of reach. A few of us deal with tension as it comes our way, while others find it hard to handle.

Behaviors, thinking formulas, habits, conduct, and the like calls for adjusting to live a happier life. If you let awful behaviors dominate your brain, you’re injuring your health.

If you paraphrase during communication you summarize what is being said. If you reiterate info it clears up communication, which develops a much richer relationship. Let’s view an illustration to help you see how paraphrasing might reduce argument, relieving tension and leading to better health as well as helping with stress eating.

Sue: John, I need to buy a new dress for the upcoming event.

John: You want a new dress?

Sue: Well, yes, I’d enjoy a new dress.

John: You’re stating you wish to buy a new dress for the approaching event. So, are you asking me if it’s all right to buy the dress? (Clarifying)

Sue: Yes dear,

John: I’m fine with that. If you want a new dress, buy one.

Sue: Thanks.

This is an simple paraphrase, yet you are able to see how it clears up the conversation. Paraphrasing will arrest passive listening. It will likewise rectify any allegations, assumptions, or misconstrued communication. If you paraphrase you likewise make one another happy, since you’ll feel heard and noticed. Communication works both ways and if you paraphrase you are able to cut down angry emotions, which frequently escalate if info is misconstrued. It’s a good way to better memory as well. If emotions are tumultuousness it bears on the heart, which frequently leads to mediocre health. If you wish to live happier, you have to control your emotions. Clarifying is a way to command emotions.

Negativity will only lead to ill health and breakdown in relationships. It leads to sorrow and pessimistic thinking. Basically, negative energy (emotions) is self-denial. It’s a vast problem that’s causing individuals to suffer. A few of the consequences of damaging energy (emotional response) are coronary failure, hypertension, strokes, heart attacks and so forth.

An person with positive energy will reflect on others, and frequently the energy will spread warmth. If you learn to formulate positive energy you’ll glitter like a star, which will make you feel pleased inside.

What is the issue? Tension is a daily factor that we all have to face. There’s no way around stress. If you discover how to minimize stressors and bring down tension it might make your life easier. Among the best ways to bring down stress is performing stretching exercises. With this in mind we can give a few helpful tips to teach you to reduce stress. When you do regular workouts, you’re working to boost energy, rest sounder, boost self-respect, etc.

Tension is the leading cause of assorted sicknesses, and today stress is becoming among the biggest killers in the world. The first thing you have to be cognizant of is the signs of tension. Recognizing the signs might help you fight back, and win the battle.

If you feel edgy, jittery, or restlessness is taking charge, most likely you’re stressed. Sensitivity, pessimistic thinking, and taking offense to what other people say to you are signs of tension.

If you’re jerking nervously, biting your nails, pulling hair, or wiggling the knees you likely are feeling tension. Nausea, irregularity, diarrhea, excessive smoking, depending on alcohol or drugs are all signs of tension. If you begin to feel cranky frequently and your patience is thin, you’re walking around strained. Frequently the irritability moves to uptight feelings, stress, and belligerent or obsessive-compulsive behaviors.

When you forget frequently, discover it hard to concentrate, your brain is overwhelmed with thoughts, feel disconnected, are not able to think distinctly you’re most likely stressed. Tiredness and overwhelming feelings of pressure are signs. As well, it might include, low self-respect, anxiety, panic attacks, anger, bitterness, crying for nothing, moodiness, nightmares, and inability to express joy.

If you feel stressed, you may experience tension of the muscles and tiredness. You’ll likely experience back, head, shoulder, and neck pain. Your eyes may feel tired and the muscles might twitch, particularly around the corners of your eyes. Frequently the jaw feels stiff, while the mouth feels dry. The palms of the hands might feel sweaty, while the fingers will feel cold. You may experience heartburn and indigestion frequently, as well as bladder and urinary problems. You may also experience trembling of the heart, weight gain or loss, headaches, colds, hyperventilation, and so forth.

Among the ways to cut back stress is to comprehend the principals of eating a balanced diet. Curbing stress is crucial. It’s crucial to eat 3 balanced meals daily, or spread the meals out to 5 little portions daily. If eating you ought to avoid eating quickly, preferably take your time and let the food process in the digestive system. Include 5 helpings of fruits and veggies in your daily plan. Drinking a glass of water one-half an hour before and after meals may help you maintain weight.

Regular work outs will help you unwind, rest well, raise your energy while raising your self-regard and confidence. You’ll look and feel great. A general schedule should include daily activities for twenty to thirty minutes. If you’ve issues getting moving, begin slowly and gradually work into a full routine.

Posture is crucial. Before you start a workout always check your posture, which ought to be aligned. Keeping it straight might help you avoid bone related disease and encourage better breathing, which relieves tension. It will further relaxation, better confidence, as well as make you appear younger, in shape, and slimmer. It will also raise energy and vitality, which is crucial.

Try to turn in at the same time every night. Sleep will bring down tension. Modify your bedroom if you find it difficult to sleep. A change might make you feel more relaxed. Keep the room dark and hushed when you’re sleeping. Make sure that your mattress and pillow fits your posture and makes you feel relaxed. Don’t use caffeine, smoke, or drink before retiring. You’re able to work out an hour before bedtime to get tired. If you frequently awaken during the night and discover it difficult to sleep, get out of bed and read a book.

Train your brain to think only during wake hours, to unwind and think positive. Attempt to focus on one task at a time, which will encourage memory and relaxation. Try not to fret, rather do something about it.

Your attitude plays a huge part. When you’ve a favorable outlook or attitude it moves you to achieve your goals and plans.

Stretching exercises and meditation call for proper breathing. Breathe naturally while exercising, meditating etc. Get aware of your breathing and practice breathing properly. This will help you relax.

Stretching might help to flex the joints, which encourages solid muscles. Stretching will open the air passages, and help you to feel relaxed.

Before starting exercise you may wish to use meditation. Meditation helps to clear your mind and implement positive thinking. You have to practice centering your attention while doing meditation. Some people want to listen to soft sounds, while others center better on objects. Mediation is enlightenment of the spiritual mind. When you meditate correctly you practice straight posture, breathing, centering, and attitude. Practicing meditation will promote awareness, as well as encourage relaxation. If the mind and body loosens up, it boosts health, life span, and happiness..

How drinks affect your energy….

Have you ever noticed that you feel energized or sleepy after drinking certain things?

Well, that is simply because the drinks you consume can affect the quality of your sleep. Just like other human beings, you have the right to sleep soundly at night. So, read the succeeding paragraphs to know the worst drinks that will rob you off a good night’s sleep.

Coffee

You surely know for a fact that the main ingredient in coffee is caffeine. This is popularly known as the most common drug in the world because it is a stimulant which works by increasing the body’s energy levels. Research shows that coffee drinkers suffer from a wide range of sleep disorders such as apnea, insomnia and narcolepsy.

If you can’t resist drinking coffee, maybe now is the right time for you to give it up. Yes, it can make you energetic the whole day, but it can make you feel restless the moment you go to bed. If you don’t want to be a living zombie, say goodbye to coffee now!

Alcohol

It is believed that drinking alcohol before going to bed will make you feel relaxed and easier to enter dreamland. This may be true to others, but studies show that this beverage can disrupt sleep and increase your tendency to snore. According to London Sleep Centre scientists, it acts as a sedative, but can disrupt the body’s sleeping pattern.

Those who sleep under the influence will feel like they have been in a deep sleep, buy they have actually been deprived of rapid eye movement (REM) sleep.

What is alarming nowadays is that so many people have become dependent on alcohol in order to sleep. Experts claim that this is very dangerous to the body because it can lead to addiction and worse, insomnia.

The Relationship of Alcohol and Snoring

Many people think that by drinking too much alcohol, they will immediately fall into a deep sleep. As aforementioned, since it is a sedative, it can cheat the body out of good quality sleep. This is the reason why people who drink alcohol still get tired right after 8 to 9 hours of sleep.

Studies show that alcohol can turn a non-habitual snorer to a habitual one and worse, it can increase his/her tendency to suffer from apnea. This is because alcohol makes the tissue around the nasal passages and throat relaxed, thus making the soft tissue to vibrate and move.

So, what does this study mean? Well, if you have an important meeting or event to attend to the next morning, the best decision you could ever make is to forget about the nightcap. If you want your life to be on the right track, you should say no to the things that can harm your body. Alcohol is one of them.

Do you know this secret of health?

If you wish happiness you have to reach within, rely on your natural instincts and let them guide you. If you wish to live longer and healthier you have to conform to a healthy lifestyle, which is exempt of drugs, chemicals, substances, particular habits, behavior, and so on. You have to work out to better the metabolic process, bones, joints, and muscles.

Next we’re going to look at several separate concepts in a row. These will in reality be building powerful spiritual fields around you, so make sure you keep the ideas/concepts you’re maintaining really clear and as constant as conceivable.

Looking Deeper 

As humans we have to have spiritual, mental, and physical nutrients to keep us fit and strong. Spiritual nutrients includes prayer, a deeper comprehending of the truths from the higher power, and ongoing cleanliness of the mind and body. The body is our temple and if we use substances, eat or drink bad junk, like too much alcohol or engage in injurious actions we’ll suffer misery, pitiful health, and our life will shorten.

A few of the things we do in life might cause us harm. If we don’t get proper rest it might over time induce heart issues, as well as additional health worries. You have to stop bad habits and start fresh health patterns to move towards living healthier. Most people fail to see that the way they conduct themselves might cause stress, which makes them distressed.

The beginning of each health plan is eating correctly, exercise and acquiring proper rest. If you stick with healthy foods with the proper vitamins and supplements you’ll be able to get to a healthier life. One of the .main issues today is that unhealthy ingredients are put into our food that’s touching the lives of millions. Among the reasons that obesity is increasing is due to things added to foods, which cause weight gain and cravings.

many people listen to what they wish to hear and brush off what they wish to avoid. Occasionally we have to look at the facts. If you’re drinking excessively and your friends or loved ones tell you about it, hear what they’re saying as you’re not only hurting yourself, you’re likewise hurting the people you love.

Emotional reaction might turn into a damaging reaction, which might make an individual distressed. If an person is distressed, it lessens life span, as well as wellness.

Learning to reword things might help to better communications with others. Frequently relationships fall apart if inactive listening happens. For instance, if somebody is upset they may strike out at somebody emotionally, he in turn reacts negatively. This all leads to sadness and will cause ill health, successively shortening your life.

Surely we all daydream or skip out for a moment, yet if we take it too far and utilize it as an attempt to escape truth, we’re only causing harm. If you wish to be happier you’ll have to get a grip on this kind of conduct and/or habit.

A different big issue is judging. Scores of people judge and rarely do they sincerely get to know the person they judge. If you wish to live a happier life, quit judging others. If you don’t wish to be judged, quit judging others. Bear in mind… Judge others as you wish them to judge you.

You’ve choices between good and bad. If you’re seeking the good in someone, you’ll most likely discover it. If you’re seeking the bad in someone you’ll most likely discover it. The choice is yours. Regrettably, from time to time it so happens that the bad takes charge in people’s lives, crushing the good in them.

Many people think they read minds. They frequently put words in the mouth of others, instead of hearing what is really said to them. Don’t do it.

Next are some specific drills to go through for a healthier and slimmer body:

Carry the thought of energy in your body. Feel the energy flowing through you. Buzzing and exciting your system. This will step-up your metabolic rate. Feel it in every part of your body. Hold this for at least a minute.

Hold the thought of warmth. Beginning in the center of your body and warming each part of your being. This will step-up your metabolism even more. Once again maintain for at least a minute.

Carry the idea of a lack of hunger. This is so powerful that you must utilize care not to strip yourself of hunger all together. This will in reality dampen your sense of physical hunger and appetite. Continue this for a minute.

At last, hold the concept of happiness. Everyone ought to practice this irrespective of their want to lose pounds! It will build up your morale enough to stick with your diet and exercise program.

There are a lot of additional things that can be done to help a person slim down using spiritual techniques. For instance pain control techniques might make exercise more pleasant, as might simple mood elevation.

Ideas of what sorts of foods are tasty might be altered both internally and externally of yourself with a little help. Metabolism might be increased and body might be triggered to expel fat rather than conserve it.

Certainly, you’ll still have to watch what you eat.

Yes, physical activity is great for you and should be part of your daily program. These and additional spiritual healing techniques might help to increase the ease and effectiveness of weight loss efforts though, making a definite gain in your quality of life.

If you would like to try these strategies but fear you don’t have the skill level needed, try and enlist an acquaintance to give you a hand.

If that isn’t a choice you might try getting professional help to make things simpler in the short-term. With practice though, you’re able to learn to do all of these things and more on your own. That you have the power to control these things is clear.

Now the question is, do you decide to take charge of your weight, or do you keep doing what you have always done?

It’s up to you.

7 Small Changes That Will Help You Live Longer

Here’s a quick list of 7 small changes you can start making today to help you live longer, by Guia Del Prado from Business Insider….

These 7 small changes could add 12 years to my life

I’m going to live to 86 years old, and if I change my current habits and lifestyle, I can add 12 years more.

Of course I can’t know that for sure, but that’s an estimate based on my answers to a detailed questionnaire from the Living to 100 life expectancy calculator. The calculator predicts an approximate age at death using metrics like diet, exercise, family history, and social life.

Thomas Perls, an attending geriatrician at Boston Medical Center and professor at the Boston University School of Medicine, developed the online quiz based on his study of centenarians. By changing our habits to reflect those of the people with the longest lives, he says, we can add years to our own.

It’s difficult to quantify how many years you can add to your life by following a set of recommendations — everyone has different family histories, habits, proclivities, challenges, and genes — but the calculator tries to tie a specific number of years to good health practices and bad habits based on research. As soon as it tells you your estimated life span, it provides some concrete suggestions on how you can extend it.
What if I want to live longer than my prescribed 86 years? To do that, I’d have to make a few changes — starting with my diet and exercise regimen.

1. Cut out processed meat: +4 years

The first question on the calculator’s nutrition section asked how many servings of “processed meats of fast foods” I eat a week. I don’t usually eat fast food like McDonald’s. I do eat processed meat, usually in sandwiches or on pizza — which can also be considered fast food. By cutting out processed meat and pizza entirely, I could live four years more, according to the calculator’s recommendations.

A 2013 cohort study in BMC Medicine offers some evidence to support that recommendation. It found that diets with higher levels of processed meat (more than 20 grams a day) were associated with 3% of the premature deaths in a group of 450,000 Europeans. Those meaty diets were also associated with a 72% higher risk of dying from heart disease and an 11% higher risk of dying from cancer.

Despite these dire-seeming numbers, experts warn that the risks of processed meat may be exaggerated and that those most likely to eat processed meat were also likely to smoke, according to the Guardian.
Luckily for me, I don’t smoke, but I apparently don’t get enough calcium in my diet.

2. Get enough calcium: +.5 years

I have about a cup and a half of milk a day, usually in cereal or coffee. The life expectancy calculator says that might not be enough calcium to stave off osteoporosis, a disease that gets worse with age and disproportionately affects older women.

Osteoporosis, a malfunction that occurs when the body doesn’t form enough new bone tissue from a lack of calcium, can increase the risk of bone fractures. Roughly half all of women over 50 will break a bone. I can get calcium from supplements or other food sources like cheese or green leafy vegetables.

3. Exercise every day: +5 years

Even if I made these changes to my diet, it’s clear I don’t exercise enough. Exercising 6 or 7 days a week could add up to 5 years to my life — a pretty impressive addition. The CDC recommends at least 150 minutes of moderate aerobic activity at least twice a week, though some believe that minimum should be raised to three days. The health benefits of exercise are endless. It lowers the risk of heart disease and diabetes and improves mental health and mood. It even increases the chances of living longer, according to the CDC.

Starting a good exercise regimen now can also help me maintain good fitness habits as I get older, when exercise is most crucial. A 2014 study in the British Journal of Sports Medicine found that even formerly inactive elderly experienced the benefits of exercise, according to Reuters. This is especially important as mobility typically decreases the older one gets.

4. Visit the doctor regularly: +.5 years

I could eat better and exercise more, but I’d still have to visit the doctor on a regular basis.

It’s been years since I’ve gotten an annual checkup with a doctor. For someone like me who has a family history of diabetes and heart diseases, blood tests shouldn’t be optional — they may be live-saving. Primary care visits can help catch risks and signs of diseases before they become serious. A 2014 Harvard study conducted in Massachusetts found that 320 deaths in the state per year could have been avoided by greater access to health care.

Still, there’s a risk that greater access to health care could lead to overtesting and overdiagnosis. Unnecessary testing can result in false positives and actually do more harm than good.

5. Spend more time with family and friends: +.5 years

Seeing the doctor and having the right diet are important, but it’s easy to forget how much our friends and family matter when it comes to longevity.

The quiz told me that I don’t see my family or friends enough. My family is in Nevada and most of my good friends are scattered across the country. Caring friends and family can help through tough times and minimize the stress that comes with adversity.

Good social lives also “lead to increased cognitive stimulation and activity, which are linked to healthy aging,” Perls said. A 2010 PLOS Medicine study also shows that “people with stronger relationships had a 50% increased likelihood of survival than those with weaker social relationships.”
Even if I see my friends and family more often, it’s clear I’d need to reign in my bad habits.

6.Decrease exposure to harmful UV rays: +.5 years

I made a recent mistake believing my complexion made me less susceptible to getting sunburned, and now I’m paying the price for forgoing sunscreen. Though I don’t have light skin, a history of sunburns puts me at risk of skin cancer and can subtract years from my life.

The CDC recommends staying in the shade, wearing protective clothing, and using sunscreen during prolonged hours in the sun. A recent study that analyzed 200-year old data found that “high levels of sun exposure during the year of birth may increase infant mortality and shorten the average life span of a population” by as much as 5 years, according to Live Science.

7. Floss teeth every day: +1 year

Another bad habit I have is not flossing every night. I only floss when I remember, and it turns out that may be shortening my life. Not flossing daily leads to a whole host of dental problems like gum disease, tooth decay, and tooth loss. People who have gum disease are at higher risk for diseases that affect more than one area of the body, including kidney disease and diabetes.

The takeaway

I have a few changes I need to make if I want to live to 98, according to this calculator. Some of them might be worth it, like cutting down on processed meats and exercising more regularly.

But the calculator also recommended completely cutting out caffeine to live half a year more, even though research on whether caffeine helps or hurts life expectancy is mixed.

A 2012 National Cancer Institute study that followed 400,000 thousand people aged 50 to 71 from 1995 to 2008 found that “men who reported drinking two or three cups of coffee a day were 10% less likely to have died than those who didn’t drink coffee,” according to The New York Times.

On the other hand, Time reported that drinking certain kinds of coffee can raise LDL cholesterol and cause problems for those with existing cholesterol issues.

Still, it’s hard to believe that caffeine is worth 6 months of life. The coffee recommendation highlights the problem with calculators like these – it’s difficult to quantify how many years a specific habit is worth. For now, I think I’ll stick to my morning cup of joe.

Better Sleep For More Energy

Sleep is defined as a state when the motor activity and senses are suspended; there is partial or total unconsciousness, and the voluntary muscles of the body are not active.

It is more reversible than coma or hibernation, yet responds less to any kind of stimulus than silent wakefulness. Sleep is very important, as it is the rest cycle of the body.

Get all the info you need at LongLifeSociety.com

Doctors say that this cycle is a heightened anabolic state—a certain period when the body produces new nervous and muscular tissue and bone.

To put it simply, this is a period when the body grows and being repaired.

The Basics

Sleep is triggered by a group of hormones in the body. These hormones react to cues within the body and in the environment. There is an approximate 80 percent of sleep time without dreams. This stage of dreamless sleep is referred to as NREM which stands for non-rapid eye movement. Dreams occur primarily during rapid eye movement or REM.

During non-rapid eye movement sleep or NREM, the breathing and heart rates are slow and the blood pressure goes down. Based on the Rechtschaffen and Kales standardization of the year 1968, NREM was divided into 4 stages. However, it has been reduced to 3 by The American Academy of Sleep Machine in 2007.

Stage 1 – This stage mostly occurs in the start of sleep wherein theta wave emerges while alpha waves vanish. Those who are aroused from this stage believe that they have been completely awake. It is also in this stage when the body experiences hypnic jerks.

Stage 2 – In this stage, dreaming is rare and no eye movement takes place. The sleeper may also be wakened easily.

Stage 3 – This is also referred to as slow-wave sleep of SWS, wherein deep sleep takes place. This is also the stage when dreaming occurs. However, the content of slow-wave sleep is likely to be less memorable, less vivid and disconnected than those in rapid eye movement sleep.

On the other hand, rapid eye movement sleep also known as REM, is a normal phase of sleep making up between20% and 25% of the whole sleep time. Apart from the swift movement of the eyes, this stage is also characterized by low muscle tone.

Human beings usually experience 4 to 5 REM sleep periods during a usual full session of sleep, and the last is longer than the first one. According to sleep experts, the brain neurons are as dynamic during rapid eye movement sleep as they are when the body is awake.

However, atonia, a relaxed state of the skeletal muscles, makes the body paralyzed during REM.

Copy these tips for better sleep…

It’s easy to point to your schedule as the reason why you can’t get enough sleep. By the time you get a free moment it’s bedtime, and you really don’t want to go to bed just yet; you need some down time. Then you stay up too late and the cycle continues.

There are all sorts of other reasons, too, for not getting enough sleep. Maybe you have a spouse who snores, or you just have trouble sleeping once you do get to bed (insomnia). Whatever the reason, it’s important to make time and create the right environment for getting enough sleep. Here are some tips on how to do that.

It’s Bedtime

Remember how your parents pestered you about bedtime? They had a point. Instead of looking at the ever-later clock each night, knowing you “really should” get to bed, set a bedtime and stick with it. Most experts agree that you should go to sleep before midnight, preferably before 11pm.

If this isn’t possible, be realistic and set a bedtime when you know you can get it, even if it’s midnight or 12:30am. Then be sure you get between 7 and 8 hours of sleep.

Another note about bedtime – if it’s too early, that can cause problems too, experts note. If you find yourself fading to sleep at 7 or 8pm, you may find that you wake up in the small hours after only 5 or 6 hours’ sleep, and you can’t get back to sleep.

Your Bedroom

You may have a set-up in your bedroom that is not conducive to sleep. Here are some things to look for and adjust in your bedroom to make it more sleep-promoting.

* Dark and cool is the rule for a sleepy bedroom. Darkness is important for a proper night’s sleep – lights from neighbors’ homes, screens (including the TV or computer screen), lamps, and so forth can disturb your sleep patterns.

Cooler temperatures are said to promote sleep. A higher body temperature may actually stimulate the body and prevent sleep, but cool temperatures help promote a comfortable night’s sleep.

* Your bed is for sleeping, not working. If you’re in the habit of working on bills, office work, etc. while sitting on or in bed, you might be inadvertently training your brain to be stimulated when you are in your bed. Also, it’s harder to walk away from work worries if you literally take them to bed with you! Try to keep your work in another room, or at least away from your bed.

* Keep it quiet in your bedroom. If you have trouble in this regard, use a fan or other source of white noise at night to drown out disruptive sounds.

Make Lists

Do worries keep you awake? Do you have a hard time turning off your brain? Making a list may help. Write down all of those things that are bothering you or that you can’t get your mind off of, and note some practical steps you can take in the morning (or during the upcoming day or week) to work those things out.

Need help with your sleep?

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Need help with your sleep?

When is it Time to Seek Professional Help?

If you can no longer bear the sleepless and restless nights brought by your sleep disorder and if you have already tried all the ways to get a good night’s sleep but they did not seem to work, maybe it is about time to seek professional help. With the presence of sleep specialists and accredited sleep disorder centers, you can have a chance to get your sleep cycle back on track.

When to Seek Professional Help?

Before you finally decide to consult a sleep specialist or physician, you should first know when to do it.

The following are some of the indicators…

1 –  You can no longer remember the last time you had a good night’s sleep

2 –  You can count the hours you sleep on just one hand

3 –  You find yourself waking up repeatedly through the night

4 – When you wake up, you feel like you are walking in a fog or going through the motions

5 –  Your sleep deprivation affects your daily life at home, in school or at work

6 – You no longer enjoy the activities that you once loved to do

7 – You fall into deep sleep at inappropriate periods

What Does a Sleep Physician Do?

If you experience the abovementioned indicators, there is no doubt that you have to start looking for a qualified sleep specialist. But what does a sleep specialist do?

A sleep specialist has certification in the sleep medicine subspecialty and has specialization in the clinical evaluation, management, diagnosis, physiological testing and deterrence of circadian rhythm and sleep disorders.

A sleep specialist treats patients with the use of multidisciplinary approaches. The disorders that are managed by sleep specialists involve, but are not restricted to parasomnias, circadian rhythm disorders, sleep-related movement disorders, hypersomnia, insomnia and sleep-related breathing disorders.

If you feel like a living zombie due to sleepless and restless nights, don’t prolong your agony anymore. By simply looking for a certified and experienced sleep specialist, you will be able to get the help you need. So, start looking for one now!

Food, sleep and energy, what you need to know…

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Food, sleep and energy, what  you need to know…

Sleeping and eating have more in common than their shared standing as fundamental biological functions. The quality of your sleep has a great impact to your eating pattern; eating certain foods can have a great impact to the quality and time of your sleep patterns.

See the relationship?

Therefore, eating a balanced and healthy diet can enhance your sleep, and vice versa.

In the succeeding paragraphs, you will be able to know the best and worst foods that can positively or negatively affect your sleep time and quality.

The Foods

Proteins and Carbohydrates

Foods rich in carbohydrates like breads and pastas can make you fall asleep easily. They perfectly work with proteins to stimulate sleepiness, making combinations like cracker and cheese, cereal with milk, or toasted peanut butter great bedtime snacks. However, eating a large meal with a high amount of carbohydrates before bedtime can make you feel tired. You should also limit your protein consumption before going to bed because foods rich in it contain tyrosine, a type of amino acid that rouse the activity of the brain.

Dairy Foods

Yogurt, cheese and milk are some of the foods that are rich in tryptophan, a type of amino acid that converts to serotonin and melatonin—both considered as good sleep inducers.

Peanuts, Poultry, Bananas and Oats

Just like dairy foods, peanuts, poultry, bananas and oats also contain tryptophan. Low-protein and high-carbohydrate meals are also believed to increase tryptophan levels.

Spicy Foods

These foods usually stimulate heart burn, which may keep you awake all night long. So, if your body is not quite comfortable with spicy foods, then you need to avoid them because your sleep quality will be at stake.

Caffeine and Energy Dips

The energy of the body naturally flows and ebbs throughout the day. In accordance with the National Sleep Foundation, there are common times for sleepiness—specifically 2 a.m. and 2 p.m. Taking a nap, especially in the afternoon, will help balance your energy and guarantee a normal duration of sleep at night. It is also crucial to plan caffeine intake around your sleep patterns. Just like sugar, a high amount of caffeine makes valleys and peaks of energy that may disrupt your sleep patterns.

Drinking a small amount of caffeine throughout the day is also proven helpful when it comes to sustaining energy.

Circadian Rhythm

Primeval survival intuitions associated with food availability can reorganize the patterns of your sleep or circadian rhythm. By simply fasting for about 16 hours will trigger the brain that food is in short supply. Upon eating the food at a certain time that you wish to be awake, the body will think that food is really present during that time, and will reorganize the pattern of your sleep. This is by far one of the most functional tricks that will help alter a sleep schedule for a time zone change, exercise routine or job change.

Now that you already know that what you eat can positively or negatively affect your sleep pattern, you should begin watching your diet.

13 tips for more energy

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13 tips for more energy

Do you feel like getting to bed is a nightmare?

For most people, as soon as it is already time for bed, their mind starts buzzing. They experience crazy racing thoughts that soon lead to worry thoughts. As a result, they are not able to function the moment they wake up the next morning because they had a poor sleep. When this continues, it would become a vicious cycle.

Making the Right Associations

According to Sleep Health Centers chief medical officer, Lawrence Epstein, M.D., it is possible to make the right associations to sleep well even though the brain does not have a button for deactivation.

The following are the ways that can help you do it:

1 – Know that Sleep is Important

Sleep is the best form of rest that you could ever give to yourself. However, if you are deprived of it, you will face various issues such as anxiety. It will also hinder you from functioning at your best whether at home, in school or at work. According to experts, lack of sleep can also pose several health problems such as diabetes, stroke and hypertension.

2 – Regular Sleep Schedule

The key to have a good sleep quality is through going to bed and waking up early. Dr. Epstein also points out that the best promoter of being able to sleep well is being synchronized with the body’s inner clock or circadian rhythm.

3 – Winding Down prior to Bed

Along with regular wake/sleep schedule, one of the most ideal ways to get your sleep schedule back on track is through winding down prior to bed. You need to let go of all the negative thoughts you have in mind in order for you to enter dreamland quickly.

4 – Make a Pre-sleep Routine

By simply creating an ideal pre-sleep routine, you will be able to establish association between your sleep and certain activities. By simply doing relaxing things such as taking a hot shower or reading books before bedtime, you can set your body in the mood to sleep.

Apart from that, it will also give you the energy you need the moment you get up the next morning.

5 – Write Down All Your Worries

If you are disturbed by racing thoughts before you go to bed, you need to write down all the things that make you worry during your free time. In doing so, you can at least let them go. However, don’t do this just before you go to bed because it will heighten your worries.

6 – Use Your Bed for Intimacy and Sleep

You also need to make a clear association between your sleep and bed according to Dr. Epstein. He also advises that when you have some troubles sleeping, you can read your favorite books or magazines but not in the bed. Similarly, he also discourages using the PC, watching TV and doing paperwork in bed.

Are you wondering why?

Well, according to the doctor, these activities will just stimulate the brain, instead of making you relaxed.

7 – Create the Right Environment

To create the right environment for sleep; you need to keep the room dark, at a moderate temperature and quiet.

8 – Perform Some Mental Exercises

Having the ability to distract yourself from the things that keep you worried is enough to help you fall asleep more quickly. By simply performing a mental exercise, your brain will be able to concentrate away from all worries. Why don’t you think of a beautiful beach resort with white sand, crystal clear blue waters and tall coconut trees, a wide green field, or a beautiful mansion with your favorite wall paint?

9 – Concentrate on Positive Things

When you are in bed and notice that you keep on thinking negative thoughts, turn to more positive ones immediately. Obviously, negative thoughts will not do anything good to your entire well-being. Why don’t you just focus on romantic or happy memories? Actually, this is the trick in having a good quality sleep.

10 – Perform Relaxation Exercises

By regularly performing relaxation exercises, your racing thoughts and anxiety will be reduced. Two of the most common relaxation exercises that will give you refreshment are deep breathing and progressive muscle relaxation.

11 – Take Part in Physical Activities

Performing regular physical exercise is also a great anxiety-reducer. However, ensure that you perform exercise a few hours before you go to bed, since it can be very stimulating.

12 – What Boosts Your Anxiety or Steals Your Sleep?

If you find it hard falling asleep, you need to ask yourself on what habits interfere with your sleep of fuels your anxiety. In accordance with Dr. Epstein, the greatest sleep disruptors are alcohol and caffeine.

The former acts as a sedative but it fragments the sleep cycle, making it less restful. On the other hand, the effects of the latter can last from 4-7 hours.

13 – Consult a Sleep Specialist

If you feel like everything you have done is to no avail, you should start looking for a sleep specialist in your local area who performs cognitive-behavioral therapy. This is by far the most cost-effective treatment for any kinds of sleep disorder, as it only requires a few sessions and does not require any medication. There are specific sleep treatments, so it is crucial to see someone who is a certified and experienced sleep specialist.

These are just some of the best ways on how to shut off your brain before bedtime. If you are suffering from any sleep disorder like sleep apnea, insomnia or narcolepsy, why don’t you try following them now?

10 Basics of a long healthy life

10 Basics of a long healthy life

1 –  Rest will help with body functions and help you have less stress, and anxiety.

Sleep helps you to think clearly. Get a sound routine for rest. Discover how much sleep you really need. During the day if you’re not working, take a 30 minute nap, which might help you feel better during the evening. Everyone is different so you’ll have to see what amount of sleep your body requires.

2 –  Nutrition, vitamins and the right food will help you to live the life you’d like to live.

The body needs nutrients to function, and without a suitable diet we’ll be starving vital organs and they won’t function correctly. Gluttony isn’t great for the body either and makes the heart work harder.

Left out of the eat-less-and-exercise- more truism, is the fact that we’re not only physical beings but spiritual ones as well.

However, action needs to be taken. Individuals are gaining weight at an alarming rate. From our eldest persons to our youngest, we’re plumping up at levels never seen previously.

A few physicians and other health care providers claim eating food that’s healthy for you is more crucial than exercising. However is it true?

3 Exercise on a day-to-day bases will step-up the chances of not getting brittle bones and stiff joints when you get older.

Exercising will better your pulse, which will ensure a healthier life-style and keep you from feeling sluggish. Stress and anxiety may be cut down with exercising. If you’re not doing any exercise, begin today. Don’t get into huge workouts to begin with. Do easy arm lifts, leg lifts, even simply stretching. Walk up and down stairs, if you’re able to utilize stairs, at a slow pace a few times daily. After a week you are able to introduce your body to a bit more exercise. Take your time.

4 We have to address 3 main areas if we wish to bring about long-run weight-loss: the mental, emotional and physiological facets.

This will be a road even as hard as the strictest diet and as painful as running a marathon. It might be, but it’s not. Using a couple of simple strategies, you’re able to bolster your self-control, your metabolic rate and your favorable feelings about losing weight. You’re able to likewise relieve hunger pains and feelings of angst over your present weight.

You’re able to do this yourself, or have a acquaintance or professional help you with them, so don’t be concerned that you might not have ever tried anything like this before!

Here are a few basic techniques you’re able to utilize to aid in losing weight. While simple they’re truly powerful. You still have to diet and exercise; these strategies will make that easier to do though.

Begin by calming yourself and quieting your mind. Just take a moment to not worry about anything, relax and let go of any distractions.

Think in your mind that you’re already slim. I know that this feels unusual, but if you wish to lose weight it helps to convince yourself that it’s possible. If your brain rebels and tries to tell you something different merely replace the thought with the idea you’re thin and healthy and don’t fret about it. It will take a bit of time to train your subconscious how to be slender. Spend a few minutes simply “knowing” that you’re slim and trim. You don’t even have to picture it. As a matter of fact, to your deeper self it’s more helpful if you don’t picture it.

Now imagine your day. “See” yourself consuming a healthy breakfast. Do what you need to till lunch. Think about all this time passing without a great deal of hunger. Envisage enjoying a lunch of healthy foods that you organized in the morning.

Know that errors will occur and you’ll let them go. See yourself doing some exercise and truly enjoying it, is it hard? Certainly, but nothing you can’t handle! Run through dinner in this way as well. Notice that you’re not craving sweets in particular; hunger isn’t an issue for you either. Perhaps you’ll have a small snack before bed? That’s up to you.

The crucial thing here is to utilize conceptual thought as much as conceivable. If you haven’t gotten the trick of thinking in ideas as yet, simply do your best.

5 Water will help your body to do away with toxins, germs and things that your body doesn’t need.

Water is the sole fluid that will truly flush your system out. It’s extremely suggested that you drink adequate water every day. Remember next time you have to buy something to drink, get a bottle of water. You’ll save cash and your health will benefit without the sugar and additional ingredients in a soda pop.

6 Protect yourself from harm.

Do you like to ride a bicycle? Put on a helmet. Don’t say ah that’s not for me. Youngsters and grownups are hurt everyday with bicycle accidents. Protect your head, and your brain.

7  Use good moisturizers and lotions to protect the skin from too much sun.

Lotions and moisturizers will help keep skin healthy. As we mature the skin will start to break down and thin. Utilizing good lotion and moisturizers will help your body to keep your skin in the correct shape.

8 Stress, depression and tension need to be cut down in an individual’s life.

Not only is it harmful to your emotional state, it’s causing stress to the heart. We have to control these matters and learn to unwind.

9 You must lay off Smoking.

Not too much more to say about that. It isn’t good, smells foul, and tastes foul. Your heart and lungs don’t enjoy it either. Give it up.

10  Observe the doctor appointments.

See your doctor as frequently as they’d like you to go. Have annual checkups to ensure that things are all right with you. We have to take an attack of preventive care.