This document provides 72 tips for reducing stress and improving sleep. Some key recommendations include exercising regularly, eating a healthy diet, limiting caffeine and alcohol, relaxing before bed, keeping a regular sleep schedule, and using relaxation techniques like meditation, deep breathing, and yoga. Addressing stressors, developing coping strategies, and maintaining a calm environment are also emphasized.
A CRASH COURSE ON CREATIVITY WITH PROFESSOR TINA SEELIG OF STANFORD UNIVERSITY BY FAITH ONYEBUJOH AND SANDRA OCASIO
"SLEEP VS SLEEP POSTURE AND YOUR SLEEP SPACE."
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
This document discusses biohacking techniques for improving sleep quality. It introduces biohacking as making lifestyle changes to optimize biological functions like sleep. Specific techniques discussed include: banning blue light by using blackout curtains and amber lights; using sleep apps with relaxing sounds; getting daily sunlight exposure or using a light therapy box; and incorporating sleep-promoting foods like cherries, salmon and bananas into meals. The goal is to help the reader overcome insomnia and other sleep issues naturally through simple biohacks.
This document discusses biohacking techniques for improving sleep quality and overcoming insomnia. It explains that biohacking involves making lifestyle changes to positively impact biological functions, like sleep patterns. Specific techniques mentioned include banning blue light exposure in the evenings, which disrupts melatonin production; using blackout curtains, amber lighting and glasses to filter blue light. It also recommends using sleep apps with relaxing sounds and music to help fall asleep faster and improve sleep quality. The goal of biohacking sleep is to feel well-rested regardless of hours slept by focusing on sleep quality over quantity.
Sound sleep provides numerous health benefits, but many people struggle with sleep issues. The document outlines 20 tips for improving sleep, including establishing a regular sleep schedule, keeping a sleep diary, limiting caffeine and alcohol before bed, exercising daily but not too close to bedtime, and creating a relaxing pre-bedtime routine. Experts recommend trying different strategies to find what works best for individual sleep needs and patterns.
61 top self care tips for taking care of you during the coronavirus pandemic.NicoleOHalloran1
61 top self care tips for taking care of you during the coronavirus pandemic.Pandemihttps://www.digistore24.com/redir/334274/nicole05/c
thank you and have a good day.
A CRASH COURSE ON CREATIVITY WITH PROFESSOR TINA SEELIG OF STANFORD UNIVERSITY BY FAITH ONYEBUJOH AND SANDRA OCASIO
"SLEEP VS SLEEP POSTURE AND YOUR SLEEP SPACE."
Introducing Hack Your Sleep - A beginner's guide to enjoying quality sleep. Inside this eBook, you will discover the topics about biohacking briefly explained, what is biohacking, what should you focus on, banish blue light, invest in a sleep app, seek out the sun, use a light therapy box, sleep friendly food hacks, acupressure mat hack, binaural beats work, aromatherapy, how to use essential oils, helpful sleep tips and so much more!
This document discusses biohacking techniques for improving sleep quality. It introduces biohacking as making lifestyle changes to optimize biological functions like sleep. Specific techniques discussed include: banning blue light by using blackout curtains and amber lights; using sleep apps with relaxing sounds; getting daily sunlight exposure or using a light therapy box; and incorporating sleep-promoting foods like cherries, salmon and bananas into meals. The goal is to help the reader overcome insomnia and other sleep issues naturally through simple biohacks.
This document discusses biohacking techniques for improving sleep quality and overcoming insomnia. It explains that biohacking involves making lifestyle changes to positively impact biological functions, like sleep patterns. Specific techniques mentioned include banning blue light exposure in the evenings, which disrupts melatonin production; using blackout curtains, amber lighting and glasses to filter blue light. It also recommends using sleep apps with relaxing sounds and music to help fall asleep faster and improve sleep quality. The goal of biohacking sleep is to feel well-rested regardless of hours slept by focusing on sleep quality over quantity.
Sound sleep provides numerous health benefits, but many people struggle with sleep issues. The document outlines 20 tips for improving sleep, including establishing a regular sleep schedule, keeping a sleep diary, limiting caffeine and alcohol before bed, exercising daily but not too close to bedtime, and creating a relaxing pre-bedtime routine. Experts recommend trying different strategies to find what works best for individual sleep needs and patterns.
61 top self care tips for taking care of you during the coronavirus pandemic.NicoleOHalloran1
61 top self care tips for taking care of you during the coronavirus pandemic.Pandemihttps://www.digistore24.com/redir/334274/nicole05/c
thank you and have a good day.
This document discusses maintaining well-being and professionalism during difficult times. It outlines the speaker's experience with quarantine and social distancing due to COVID-19, and the resulting emotions of feeling overwhelmed, lack of control, and disrupted routines. Methods are then provided for managing emotions, such as mindfulness, meditation, reframing negative thoughts, habit stacking, and focusing on physical health. Wellness trends discussed include the brain benefits of meditation, cognitive restructuring, and increasing physical intelligence. Resources for these methods and for part two of the discussion are also listed.
"I've never seen the weight come off like this. I really LOVE this 'diet'! It's more like a life overhaul! I have more energy than I've had in years and my skin is actually glowing! This is the perfect "Mommy Makeover" I was looking for. In the last few weeks I wasn't hungry at all, and it is the perfect complement to my busy lifestyle. I know that I am losing weight in a healthy way! My husband has started asking me more frequently if I would make him a smoothie, which is wonderful! Thank you times 10 million!" https://bit.ly/3poBhIS
Worry and Anticipation. Stanford Assignment 4. Gail E. Waiters. December 4,...awesomeGod
1. Stress is a common cause of sleep deprivation and can be brought on by anxiety or excessive worry.
2. Learning healthy coping strategies such as exercise, meditation, deep breathing, and relaxing activities can help manage stress and its ill effects on sleep.
3. The body's stress response releases hormones that prepare it for emergency action, increasing things like heart rate, blood pressure, and focus, but frequent sleep deprivation can impair brain and digestive function.
The document provides tips and techniques for losing weight through spiritual and mental practices rather than just physical means. It recommends using visualization and positive thinking to boost metabolism and reduce hunger while maintaining a positive attitude. Specific techniques include visualizing being slim already, imagining an ideal healthy day of eating and exercise, and holding multiple empowering concepts in the mind together. Developing a strong "psychological immune system" by controlling thoughts and not letting in negativity is also discussed as important for weight loss success. The document provides tips for manifesting weight loss goals using inspiration, visualization, action, and celebration.
Top 25 ways to reduce stress - Depression Cure - https://DepressionCure.netVikas Gupta
This document provides tips on reducing stress in 3 main methods: relaxing the body through exercise, massage, diet and herbal teas; keeping the mind calm through reading, positive thinking, laughter and deep breathing; and being proactive by letting go of things you can't control, facing stressful situations, getting organized and controlling commitments. Some key stress-reducing activities mentioned include exercise, massage, healthy eating, meditation, deep breathing, laughter and humor. The document emphasizes the importance of a balanced lifestyle and positive mindset for managing stress.
Top 25 ways to reduce stress - Depression Cure - https://DepressionCure.netVikas Gupta
This document provides tips on reducing stress in 3 main methods: relaxing the body through exercise, massage, diet and herbal teas; keeping the mind calm through reading, positive thinking, laughter and deep breathing; and being proactive by letting go of things you can't control, facing stressful situations, getting organized and controlling commitments. Some key stress-reducing activities mentioned include exercise, massage, healthy eating, meditation, deep breathing, laughter and humor. The document emphasizes the importance of a balanced lifestyle and positive mindset for managing stress.
The document discusses various ways to manage stress and anxiety. It defines stress as the body's non-specific response to demands and notes that anxiety is a feeling of apprehension or fear from an unknown source. It then provides tips to reduce stress such as organizing one's life, practicing relaxation techniques, taking breaks, communicating, and maintaining a healthy lifestyle. Several relaxation techniques are also described, including meditation, imagery, progressive muscle relaxation, and diaphragmatic breathing.
Modern life is full of constant low-level stress that the human body is not adapted to handle. The document discusses 10 ways to help combat the negative effects of constant stress, including breathing deeply, getting enough sleep, adopting a pet, and getting a massage. Regular massage is identified as the number one way to reduce stress as it resets the body and provides renewed energy.
You want to lose a few inches of belly fat and get rid of that muffin top so you can feel better about yourself and finally slip into your favorite pants
This document provides information on health and wellness topics including improving energy levels, the importance of mindfulness, healthy eating tips, and improving digestion. It discusses establishing good sleep habits, deep breathing, reducing stress, forgiveness, and consuming more whole foods like vegetables, fruits, beans and nuts. Mind-body connections are emphasized, with tips on slowing down mealtimes, managing food sensitivities, and strengthening social connections for overall well-being.
This document provides information about anxiety and how to live an anxiety-free life. It discusses causes of anxiety, coping strategies like exercise, yoga, meditation and relaxation techniques. It warns that untreated anxiety can worsen to anxiety depression and outlines treatment options like cognitive behavioral therapy and prescribed medication. The key message is that anxiety is treatable and with the right practices one can overcome it.
The document provides 15 rules for guiding one's life based on what is known about how the brain functions. Rule 5 discusses how the brain is not fully developed until our mid to late 20s, and brain development begins at conception. During adolescence, the frontal lobe is still developing so teenagers tend to be more emotional. Rule 12 discusses how emotions have a tremendous impact on our lives, both positive and negative. Negative emotions can become problems if they become too prominent.
There are many activities that can boost brain power as we age. These include playing puzzles and games, reading, exercise like walking, meditation, listening to music, writing, painting, eating a healthy diet with brain-boosting foods like fish oil, and getting adequate sleep. A simple three-minute exercise that involves squatting while holding the earlobes has also shown benefits for memory, focus, and brain synchronization. Keeping the brain active through various mental and physical stimuli can help maintain brain functionality and reduce risks of memory loss and Alzheimer's.
This document provides an introduction to relaxation therapy techniques that can be used at home. It begins with an overview of the stress epidemic and how relaxation therapy works to reduce stress. It then describes progressive muscle relaxation, a technique where one tenses and relaxes different muscle groups starting from the toes and working up to the shoulders. Detailed instructions for practicing progressive muscle relaxation at home are provided. The document suggests making relaxation therapy a daily routine and choosing a quiet, comfortable space to practice the techniques.
Spiritual Lessons On Losing Weight Without Torturing Yourself!Uzzal Hossain
Are you struggling with the fact that you really don't know anything about accomplishing zen with your health?
There's no magic bullet that will make you slim down without trying. No particular diet that lets you eat a big amount of food and drop pounds quickly. No ab-machine or exercise bike that you see at three fifteen in the morning on an infomercial is truly going to make that much difference to you.
What if I can offer you a solution that will help you to attain greatness, to become a success in your health efforts and realize your potential?
The document discusses making the transition from email to a socially powered collaboration platform. It notes that while email is currently dominant, social collaboration platforms improve communication, collaboration, and productivity. Such platforms also reinforce corporate culture and mimic social tools already used by many younger workers. The document provides tips for companies looking to transition, such as starting with a small group, encouraging discussions over statements, and empowering employees to share and edit information.
This document discusses the history and current status of percutaneous coronary intervention (PCI) services in New Jersey. It outlines how PCI services have grown over time in response to increasing demand, driven initially by the adoption of primary PCI as the standard of care and later by the expansion of elective PCI. The document reviews New Jersey's certificate of need regulations governing new medical facilities and services, as well as specific licensing standards for cardiac catheterization and PCI programs. It provides data on the volume of diagnostic cardiac catheterization and PCI procedures performed annually by facilities and physicians in New Jersey.
The document discusses key aspects of an effective employee onboarding program. It emphasizes the importance of onboarding in retaining talent and instilling company culture. An effective onboarding program should be consolidated, social, reflect company values, create community, and empower employees. The rise of Millennials in the workforce means onboarding needs to have a social user experience, be online-focused, and help retain institutional knowledge. A social intranet can help meet all these needs by centralizing information and enabling collaboration.
This document discusses maintaining well-being and professionalism during difficult times. It outlines the speaker's experience with quarantine and social distancing due to COVID-19, and the resulting emotions of feeling overwhelmed, lack of control, and disrupted routines. Methods are then provided for managing emotions, such as mindfulness, meditation, reframing negative thoughts, habit stacking, and focusing on physical health. Wellness trends discussed include the brain benefits of meditation, cognitive restructuring, and increasing physical intelligence. Resources for these methods and for part two of the discussion are also listed.
"I've never seen the weight come off like this. I really LOVE this 'diet'! It's more like a life overhaul! I have more energy than I've had in years and my skin is actually glowing! This is the perfect "Mommy Makeover" I was looking for. In the last few weeks I wasn't hungry at all, and it is the perfect complement to my busy lifestyle. I know that I am losing weight in a healthy way! My husband has started asking me more frequently if I would make him a smoothie, which is wonderful! Thank you times 10 million!" https://bit.ly/3poBhIS
Worry and Anticipation. Stanford Assignment 4. Gail E. Waiters. December 4,...awesomeGod
1. Stress is a common cause of sleep deprivation and can be brought on by anxiety or excessive worry.
2. Learning healthy coping strategies such as exercise, meditation, deep breathing, and relaxing activities can help manage stress and its ill effects on sleep.
3. The body's stress response releases hormones that prepare it for emergency action, increasing things like heart rate, blood pressure, and focus, but frequent sleep deprivation can impair brain and digestive function.
The document provides tips and techniques for losing weight through spiritual and mental practices rather than just physical means. It recommends using visualization and positive thinking to boost metabolism and reduce hunger while maintaining a positive attitude. Specific techniques include visualizing being slim already, imagining an ideal healthy day of eating and exercise, and holding multiple empowering concepts in the mind together. Developing a strong "psychological immune system" by controlling thoughts and not letting in negativity is also discussed as important for weight loss success. The document provides tips for manifesting weight loss goals using inspiration, visualization, action, and celebration.
Top 25 ways to reduce stress - Depression Cure - https://DepressionCure.netVikas Gupta
This document provides tips on reducing stress in 3 main methods: relaxing the body through exercise, massage, diet and herbal teas; keeping the mind calm through reading, positive thinking, laughter and deep breathing; and being proactive by letting go of things you can't control, facing stressful situations, getting organized and controlling commitments. Some key stress-reducing activities mentioned include exercise, massage, healthy eating, meditation, deep breathing, laughter and humor. The document emphasizes the importance of a balanced lifestyle and positive mindset for managing stress.
Top 25 ways to reduce stress - Depression Cure - https://DepressionCure.netVikas Gupta
This document provides tips on reducing stress in 3 main methods: relaxing the body through exercise, massage, diet and herbal teas; keeping the mind calm through reading, positive thinking, laughter and deep breathing; and being proactive by letting go of things you can't control, facing stressful situations, getting organized and controlling commitments. Some key stress-reducing activities mentioned include exercise, massage, healthy eating, meditation, deep breathing, laughter and humor. The document emphasizes the importance of a balanced lifestyle and positive mindset for managing stress.
The document discusses various ways to manage stress and anxiety. It defines stress as the body's non-specific response to demands and notes that anxiety is a feeling of apprehension or fear from an unknown source. It then provides tips to reduce stress such as organizing one's life, practicing relaxation techniques, taking breaks, communicating, and maintaining a healthy lifestyle. Several relaxation techniques are also described, including meditation, imagery, progressive muscle relaxation, and diaphragmatic breathing.
Modern life is full of constant low-level stress that the human body is not adapted to handle. The document discusses 10 ways to help combat the negative effects of constant stress, including breathing deeply, getting enough sleep, adopting a pet, and getting a massage. Regular massage is identified as the number one way to reduce stress as it resets the body and provides renewed energy.
You want to lose a few inches of belly fat and get rid of that muffin top so you can feel better about yourself and finally slip into your favorite pants
This document provides information on health and wellness topics including improving energy levels, the importance of mindfulness, healthy eating tips, and improving digestion. It discusses establishing good sleep habits, deep breathing, reducing stress, forgiveness, and consuming more whole foods like vegetables, fruits, beans and nuts. Mind-body connections are emphasized, with tips on slowing down mealtimes, managing food sensitivities, and strengthening social connections for overall well-being.
This document provides information about anxiety and how to live an anxiety-free life. It discusses causes of anxiety, coping strategies like exercise, yoga, meditation and relaxation techniques. It warns that untreated anxiety can worsen to anxiety depression and outlines treatment options like cognitive behavioral therapy and prescribed medication. The key message is that anxiety is treatable and with the right practices one can overcome it.
The document provides 15 rules for guiding one's life based on what is known about how the brain functions. Rule 5 discusses how the brain is not fully developed until our mid to late 20s, and brain development begins at conception. During adolescence, the frontal lobe is still developing so teenagers tend to be more emotional. Rule 12 discusses how emotions have a tremendous impact on our lives, both positive and negative. Negative emotions can become problems if they become too prominent.
There are many activities that can boost brain power as we age. These include playing puzzles and games, reading, exercise like walking, meditation, listening to music, writing, painting, eating a healthy diet with brain-boosting foods like fish oil, and getting adequate sleep. A simple three-minute exercise that involves squatting while holding the earlobes has also shown benefits for memory, focus, and brain synchronization. Keeping the brain active through various mental and physical stimuli can help maintain brain functionality and reduce risks of memory loss and Alzheimer's.
This document provides an introduction to relaxation therapy techniques that can be used at home. It begins with an overview of the stress epidemic and how relaxation therapy works to reduce stress. It then describes progressive muscle relaxation, a technique where one tenses and relaxes different muscle groups starting from the toes and working up to the shoulders. Detailed instructions for practicing progressive muscle relaxation at home are provided. The document suggests making relaxation therapy a daily routine and choosing a quiet, comfortable space to practice the techniques.
Spiritual Lessons On Losing Weight Without Torturing Yourself!Uzzal Hossain
Are you struggling with the fact that you really don't know anything about accomplishing zen with your health?
There's no magic bullet that will make you slim down without trying. No particular diet that lets you eat a big amount of food and drop pounds quickly. No ab-machine or exercise bike that you see at three fifteen in the morning on an infomercial is truly going to make that much difference to you.
What if I can offer you a solution that will help you to attain greatness, to become a success in your health efforts and realize your potential?
The document discusses making the transition from email to a socially powered collaboration platform. It notes that while email is currently dominant, social collaboration platforms improve communication, collaboration, and productivity. Such platforms also reinforce corporate culture and mimic social tools already used by many younger workers. The document provides tips for companies looking to transition, such as starting with a small group, encouraging discussions over statements, and empowering employees to share and edit information.
This document discusses the history and current status of percutaneous coronary intervention (PCI) services in New Jersey. It outlines how PCI services have grown over time in response to increasing demand, driven initially by the adoption of primary PCI as the standard of care and later by the expansion of elective PCI. The document reviews New Jersey's certificate of need regulations governing new medical facilities and services, as well as specific licensing standards for cardiac catheterization and PCI programs. It provides data on the volume of diagnostic cardiac catheterization and PCI procedures performed annually by facilities and physicians in New Jersey.
The document discusses key aspects of an effective employee onboarding program. It emphasizes the importance of onboarding in retaining talent and instilling company culture. An effective onboarding program should be consolidated, social, reflect company values, create community, and empower employees. The rise of Millennials in the workforce means onboarding needs to have a social user experience, be online-focused, and help retain institutional knowledge. A social intranet can help meet all these needs by centralizing information and enabling collaboration.
This document provides instructions for building three different types of DIY TV antennas: a single bay Gray-Hoverman antenna, a folded dipole antenna, and a bow tie antenna. It includes a list of materials needed and step-by-step directions for assembling each antenna. Additionally, it provides background information on digital TV conversion and the author's experience building antennas to receive digital broadcast signals from distances of over 50 miles away.
This document describes The Very Last Room, a mobile app launched in 2011 in France that offers discounted last-minute hotel bookings between 12pm-2am. Users can book rooms at decreasing prices during that window, with discounts from 20-70% off. The app aims to optimize hotel occupancy rates by filling remaining rooms, though it carries risks like rooms selling out or issues with reservations. User feedback on the app is mixed, with some pleased with discounts but others having issues with hotels not honoring reservations from the app.
This document discusses social media goals and metrics for businesses. It provides examples of specific, measurable, attainable, relevant, and time-bound (SMART) goals for social platforms like increasing customer satisfaction. Key metrics discussed include followers, retweets/engagement, sentiment, competitor analysis, and various formulas for calculating the value of a like. However, the document notes that calculating fan value is complex as it can vary based on acquisition costs, direct vs. indirect value, unique fan attributes, and product differences.
1) Communication and language have played a crucial role in bringing the world closer together into a global village, where events in one part of the world can now impact people and societies on the other side of the planet.
2) As the world becomes more interconnected, the ability to communicate across languages strengthens cooperation between societies and enables mutual learning between cultures that enriches all people.
3) While some see the breakdown of language barriers as a threat, it also provides significant opportunities for development, participation in the global community, and understanding between all peoples.
The document provides information on various burial and funeral practices from around the world, including burial in the ground, entombment, cremation, exposure burials, and excarnation. Images and descriptions are given for practices such as burial mounds, catacombs, pyres, sky burials, and more. Locations highlighted include Stonehenge, Egypt, India, Tibet, Mexico, and various European countries.
This document summarizes research on laser-generated stress waves. Key points:
1) Pulsed lasers can generate high-amplitude stress waves by rapidly heating a material's surface. Covering the surface with a transparent material enhances peak pressures up to 10 GPa.
2) Stress waves modify materials' properties similarly to shock waves. This process has increased strength and hardness in various metals.
3) Experiments measured stress wave pressures using piezoelectric transducers. Theoretical modeling agreed well with measurements. Stress wave rise time depends on heated material temperature while decay is slower, governed by heat transfer.
4) Research is further exploring how in-depth stress fields and material deformation vary with boundaries
Getting consistent sleep and wake times, avoiding screens and bright lights before bed, exercising during the day, and creating a peaceful sleep environment are some of the top tips for better sleep according to a handbook for overtired parents. The handbook recommends establishing a regular sleep schedule, limiting light and blue light exposure at night, relaxing before bed, and having strategies to fall back asleep if you wake up during the night. Following these tips can help people feel more refreshed by getting into a regular sleep-wake cycle and reducing things that interfere with quality sleep.
This document provides solutions for common sleep problems such as a snoring partner, an uncomfortable sleeping surface, temperature issues, and stress or insomnia. It suggests using an air or foam mattress if sleeping on a hard surface, as well as blankets, heaters, fans or hot/cold beverages to address temperature problems. Other recommendations include making lists before bed, cutting out caffeine, alcohol and smoking, deep breathing, and allowing darkness at night.
Restless sleep is common, with over 60% of Americans experiencing sleep issues at least a few nights per year. Not getting quality sleep can negatively impact one's health and daytime functioning. There are several common misconceptions about sleep that may be hindering quality rest. These include believing that snoring is harmless, that one can train themselves to need less sleep, and that insomnia is only caused by stress. Addressing lifestyle factors like exercise, diet, sunlight exposure, and supplement routines can help improve sleep quality and duration for many individuals struggling with sleep problems. Seeking medical advice is also important if issues persist.
Things to Do and Things to Avoid Before SleepAstra Beds
The document discusses common sleep problems and provides tips to improve sleep quality. It notes that many people do not get enough sleep due to issues falling asleep, staying asleep, or feeling rested. Small changes can help, such as avoiding caffeine and alcohol before bed, unwinding before sleep, and exercising earlier in the day. Establishing a routine, making the bedroom comfortable, and not stressing about imperfect sleep can also help improve sleep. Seeking medical advice is recommended if problems persist.
1. Set regular hours for going to bed and waking up, including on weekends, and stick to them to establish a consistent sleep schedule.
2. If you can't fall asleep within 30 minutes, get up and do a quiet activity until feeling sleepy, then return to bed. Avoid activities in bed other than sleep.
3. Avoid naps outside your regular sleep hours to maintain a consistent sleep-wake cycle.
Insomnia is caused by medical conditions, emotional disorders like anxiety and depression, hormonal changes during aging, and behavioral factors like irregular sleep schedules. Problems from lack of sleep include increased stress, poor coordination, decreased work performance, and increased risk of accidents. There are things people can do to improve sleep, such as exercising during the day, avoiding stimulants like caffeine before bed, developing a relaxing bedtime routine, and making sure the bedroom is quiet and comfortable. Maintaining good sleep hygiene can help treat insomnia.
This document provides 16 tips for feeling less tired. Some key tips include getting 7-8 hours of sleep per night, exposing yourself to bright light in the morning, exercising regularly, avoiding caffeine and screens before bed, keeping a consistent sleep schedule, and making sure your bedroom is dark and cool for quality sleep. Understanding your chronotype or natural sleep pattern is also important for not feeling tired. The tips are aimed at improving sleep quality, duration, and establishing routines and habits conducive to feeling well-rested.
This informative speech outline provides tips on overcoming insomnia in 3 parts. First, it discusses examining daily habits like caffeine, naps, and sleeping pills that disrupt sleep and reducing or eliminating them. Second, it recommends adopting new habits such as keeping a dark, quiet bedroom and regular sleep schedule. Third, it suggests preparing the brain for sleep by increasing daytime light exposure, limiting screens before bed, and reducing noise and clock viewing at night. The outline aims to inform the audience of simple ways to overcome insomnia themselves.
How Stress Can Affect Your Ability to SleepGetting Sleepy
Stress can negatively impact sleep by making it difficult to fall asleep and stay asleep, as well as affecting sleep quality. Short sleep durations of only 4-5 hours have been shown to negatively impact physiological and cognitive functioning. Identifying and addressing stressors can often improve insomnia. Keeping a sleep diary can help identify factors contributing to sleep difficulties as well as things that help sleep. Developing positive sleep thoughts and scheduled worry sessions can help address maladaptive thoughts that worsen sleep problems. The document provides relaxation strategies and lifestyle recommendations for improving sleep environment and routines.
Sleep is the golden chain that ties health and our bodies
together.
~ Thomas Dekker
Every one of us suffers from insomnia at some point in our
lives. It could be triggered by stressful periods in our
careers, a personal crisis, fear of an upcoming event or
worrying about finances may keep us awake and restless.
Feelings of guilt or grief are another culprit.
Whatever the reasons that keep you tossing and turning,
you know how it feels to drag yourself out of bed in the
morning. You are sapped of energy. Your body aches and
your brain is foggy. You feel irritable and grumpy. Your
sleepless night is going to reflect on your whole day – and
not for the better.
The Struggle: What can You Do for Insomnia?UninsomniaBlog
The document discusses lifestyle changes that can help with insomnia, including establishing a regular sleep schedule, eating the right foods and avoiding caffeine before bed, removing distractions from the bedroom, limiting screen time, avoiding daytime napping, and being more physically active during the day. It provides tips such as going to bed and waking up at the same time daily, eating tryptophan-rich and carbohydrate-rich foods in the evening, and exercising a few hours before bed. The document recommends making these tips into a checklist and consulting a medical professional if lifestyle changes do not improve insomnia.
Sleep hygiene refers to behaviors that promote better quality sleep. It includes establishing a regular sleep schedule, avoiding stimulants before bed, keeping a comfortable sleep environment, and developing a relaxing bedtime routine. While evidence for the effectiveness of individual sleep hygiene recommendations is limited, receiving education about sleep hygiene as part of cognitive behavioral therapy has been shown to improve insomnia symptoms. Maintaining good sleep hygiene is an important part of treating sleep disorders.
Everyone experiences trouble sleeping once in a while. While this may be inconvenient, it’s often temporary. When occasional sleepless nights turn into a regular occurrence of many nights in a row with interrupted sleep, you might have a sleeping problem.
When you don’t get enough sleep for an extended period of time your tiredness impacts every part of your life. Physically, you might notice a decrease in your productivity and daily activities. Emotionally, you may experience relationship problems or a change in your personality. Mentally, a chronic sleep problem can create stress and anxiety.
There are three categories of sleep deprivation and insomnia. The first stage, called “initial” insomnia, is when you first realize you’re having difficulty achieving a sleep state and occurs when it takes longer than a half an hour to fall asleep. “Middle” insomnia is when you have difficulty staying asleep. Once awakened, you stay awake through the wee hours of the morning. The most sever level of insomnia is “late” or “terminal” insomnia. This is when you wake up early in the morning and stay awake after sleeping less than 6 hours.
There are a variety of reasons that you may be having trouble sleeping. If your insomnia is due to a medical condition, your doctor will be able to provide you with suggestions and appropriate medical attention. If it’s determined that your sleep problem is due to a medical condition, the condition will be treated with the intention that this will in turn treat the insomnia.
On the other hand, if your sleep difficulties are occurring because you are stuck in a cycle of sleepless nights, or your insomnia is due to your inability to reach a state of inner peace needed to achieve sleep, this book is for you. Here you’ll find healthy options to try before taking potentially harmful and habit forming prescription sleep aids.
This document discusses sleep hygiene, which refers to good sleep habits. It provides 15 tips for improving sleep hygiene, such as establishing a regular sleep schedule, avoiding caffeine and alcohol before bed, exercising during the day but not too close to bedtime, and keeping a sleep diary. The tips are designed to help train the body to sleep well and provide long-term solutions for sleep difficulties. While medications can help treat insomnia in the short-term, developing good sleep habits independently is important for ongoing management of sleep problems.
This document discusses the benefits of taking naps. It argues that naps can restore energy, improve alertness, boost mood, increase creativity, and enhance productivity. The document provides scientific evidence that naps as short as 30 minutes can improve performance by 34% and alertness by 54%. Regular napping is associated with better health. While naps should be limited to under 30 minutes to avoid feeling groggy, the document concludes that napping offers many benefits for body and mind.
The document discusses healthy sleep and provides tips to improve sleep quality. It notes that sleep is a complex biological process that helps people process information, stay healthy and rejuvenate. It describes the different sleep stages and factors that can influence sleep like age, sex, light, stress, environment, diet, technology and posture. Finally, it provides several recommendations to establish a regular sleep schedule of at least 7 hours per night and develop pre-sleep relaxation routines to form the basis for overall well-being and health.
Sleep studies clearly show that not receiving the quality and quantity sleep
affects our lives in negative ways, sometimes greatly. It can change the way
we see and experience our lives and the world around us in dramatic ways.
1. Stress: Sleeping disorders
Solving sleeping disorders created by Stress.
Solutions:
1. Excercise. regular exercise will help with stress relief and allow you to sleep
better
2. Eating Healthy. A healthy diet, low in sugar, caffeine, and alcohol consumption,
can promote health and reduce stress.
3. Target the enemy. Before you go to sleep, write down the issues that are keeping
you awake, and a solution right next to it.
4. Do not allow the office to track you down. After 6pm shut down or do not answer
calls from work. This activity raises stress level by making you constantly think
about work and not disconnecting.
5. Do with less. It is better to run your own small office, than be under the person
who rules the world. A recent poll of nearly 2,000 Americans reveals that 22 percent
declined a promotion or refused to seek one because they thought the job would be
too stressful.
6. Take a nap. Breaking your day in half shows results in stress reduction. Taking a
20min nap and disconnecting can help your stress levels. But, do not take long naps
since they can be counterproductive.
7. Laugh! Checking out comedy shows, movies, etc. can actually help you stress
levels and thus resulting in a better night sleep.
8. Grow a small herb garden and put leaves under pillow before sleep. Results show
that smell of lavender have an increase in brain waves related to relaxation.
9. (women) Connect and reconnect. Increasing and fortifying relationships can help
reduce stress.
10. Forgive. Anger with your past can trigger a cascade of stress hormones that can
haunt you through the night. To prevent that effect, think about how you were hurt,
your response, and how you feel right now. Then think about whether or not there’s
anything in the background of the person who hurt you that explains what he or she
did.
11. As you work on bringing your stressors under control, pay attention to the basic
framework that sleep experts say will set your body’s circadian rhythms for nighttime
sleep.
12. Delegate responsibility. Often, having too many responsibilities can lead to
2. stress. Free up time and decrease stress by delegating responsibilities. (ties back to
point 4)
13. Ban TV or other electronics while sleeping. Simply turn them off. Insomnia
feeds on the minor details of modern life, like the soft blue glow from a cell phone,
PDA, or digital clock resting on your bedside table. The short waves of blue light may
interfere with sleep.
14. When you glance at the clock in the wee hours of the night, your sleep will suffer.
You worry about how few hours are left before your busy day begins. Clock watchers
should put their alarm in a drawer, under the bed, or turn it away from view. Tape it
over with black tape, the LED lights will still show.
15. Experts say sleep and sex should be the only pastimes pursued in the bedroom.
Don't balance the checkbook, talk on the phone, or watch TV. Everything about the
room should be associated with rest and relaxation.
16. Go to sleep and wake up at about the same time every day -- including
weekends. This routine will put your brain and body on a healthy sleep-wake cycle.
In time, you'll be able to fall asleep quickly and sleep soundly through the night.
17. Avoid heavy foods and big meals late in the day; they tax the digestive system
and make it hard to get high-quality sleep. Some people do well with a light evening
snack of sleep-inducing foods. Complex carbs and dairy foods fill the bill, such as
cereal with milk or crackers and cheese.
18. Cut the caffeine intake.
19. Although the tranquilizing effects of alcohol may make you sleepy at bedtime,
beware -- after the initial effects wear off, alcohol actually causes more frequent
awakenings at night and less restful sleep. Solution: Warm milk or chamomile tea
are better beverage choices in the evening.
20. Starting two to three hours before bedtime, dim the lights around the house and
put aside any work, arguments, or complicated decisions. It takes time to turn off the
emotional and intellectual "noise" of the day. Lowering the lights signals your brain to
produce melatonin, the hormone that brings on sleep.
21. A dripping faucet, a child's cough, or a barking dog can add up to big-time sleep
loss. And parents may be hypersensitive to noises in the night long after after
children outgrow the baby stage. Soothing "white noise" covers up bumps in the
night. You can use a fan, an air-conditioner, or a white noise generator available in
stores.
22. Nicotine is a stimulant, just like caffeine. Smoking can keep you from falling
asleep and worsen insomnia.
23. A cat or dog's night moves can prevent you from settling into the deep sleep you
crave. They can also bring fleas, fur, dander, and pollen to your bed, triggering
sleep-wrecking allergies.
3. 24. Try acupuncture. Acupuncture is often used in traditional Chinese medicine for
the treatment of insomnia. The results of recent studies have shown acupuncture
improved sleep quality in people with insomnia.
25. Meditation. Increased muscle tension and intrusive thoughts can interfere with
sleep.
26. Chamomile is another commonly used herb for the treatment of insomnia.
27. Valerian root. Some studies have suggested that the root of valerian (Valeriana
officinalis) helps with the onset of sleep and with sleep maintenance.
28. Use the evening hours for settling down, and slowly relax and go to sleep.
29. Practice yoga - High levels of arousal associated with racing thoughts, worries,
or rumination may delay sleep onset. Relaxation therapies such as yoga and deep
abdominal breathing may be useful in initiating sleep.
30. Listen to soothing music
31. Take a melatonin supplement
32. Keep an anxiety workbook that has a "worry worksheet" where you can ‘park’
your worries while you sleep.
33. Take a warm shower right before bedtime to increase deep sleep as your body
cools.
34. Take supplements of calcium & magnesium and potassium. Periods of stress
can cause the body to deplete nutrients more quickly.
35. Vitamin C has been shown in research to reduce the effects of stress.
36. Fill your mind with thoughts of peace, courage, health, and hope. Keep a positive
attitude.
37. Taking a hot bath and adding scented oils (Aromatherapy) before bed time also
relaxes you and your body and should help you sleep better.
38. Learn to identify and monitor stressors. Come up with an organized plan for
handling stressful situations. Be careful not to overgeneralize negative reactions to
things.
39. Keep a list of the large and little hassles in your day versus the major stressful
events in your life. This helps you focus on the fact that you’re keeping track of and
managing those as well as you can.
40. Learn to set reasonable standards for yourself and others. Don’t expect
4. perfection.
41. Change aspects of a stressful situation that give you problems. Rearrange your
schedule, have a problem-solving discussion with the bothersome person, organize
your workspace, schedule some time for a break, take a brief walk or ask someone
for help.
42. Improve your coping skills. Practice assertive communication and problem-
solving. Find someone who successfully handles stress and imitate him/her.
43. Be aware of ‘negative scripts’ you replay about yourself and focus on reframing
them more positively.
44. Sometimes insomnia is related to anxiety about insomnia. An initial period of
stress may lead to sleeplessness, and then the sufferer begins to worry about lack of
sleep, perpetuating the problem. In this case, it helps to restrict bedtime hours. If a
person is sleeping only four hours a night, he can set bedtime hours of 3:00 am to
7:00 am, for instance. Within two to three weeks, he should be falling asleep more
easily, because bedtime is no longer associated with tossing and turning. When he is
sleeping more efficiently, he can increase the time in bed by fifteen minutes each
night.
45. Pain is another cause for lack of sleep. To reduce this try to sleeping in a
comfortable position, neck straight and relaxed. Sleeping on a good mattress may
help greatly.
46. (women) Menopause, menstruation, and pregnancy are some of the primary
sources of sleep problems among women. Hot flashes, tender breasts, and frequent
urination all interrupt regular sleep patterns. According to the National Sleep
Foundation, approximately 40% of perimenopausal women (those who are in their
menopausal transition years) have sleep problems.
47. Your daily routine affects how well you sleep. A sleep log can help you make
those connections, says Stephanie Silberman, PhD, author of The Insomnia
Workbook. Every day, record how much caffeine you drink, when and how much you
exercise, what you eat, when you go to bed and wake up, and your total sleep time.
48. People doze off easier and sleep better when the room temperature is on the
cooler side, according to Silberman. Set your thermostat to around 65 degrees or
lower.
49. Take a stress reliever personality test.
50. Try a pair of comfy pajamas - like the kind you had when you were a kid and
could sleep well.
51. Take your dog for a walk before bed.
52. If you need a bedtime snack, eat sleep-inducing foods. Complex carbs and dairy
foods fill the bill, such as cereal with milk or crackers and cheese.
5. 53. If possible, avoid shift-work.
54. Learn effective power napping techniques
55. Take a Free Online Learning: A Course in Low Stress Living
56. Practice Progressive Muscle Relaxation
57. Use ear plugs to dampen noise distractions.
58. Try a cooling mattress pad
59. If you and your sleeping partner have different tastes, look for mattresses with
adjustable firmness on each side of the bed. Size matters too. "If you have a small
bed, you can't get away from one another," says William C. Dement, MD, professor
of psychiatry at Stanford University and author of The Promise of Sleep. "If they're
restless, kicking you all night, or a loud snorer, that's awful."
60. Seek counselling or obtain a personal coach to help take prioritize and balance
your life.
61. A very important component to stress relief is understanding your situation,
seeing how your personality and habits may contribute to your overall stress level,
and finding strategies to change what you can and bring less stress into your life.
62. View Relaxation art: Art, photos, and paintings, that provide visual exposure to
natural settings and images can have a profound effect on stress levels in just about
any environment. To look up at or even pass by a photo or piece of artwork that
reminds us of our place in nature can actually lower our blood pressure and reduce
tension in our muscles. When we cannot get away, photos and images of places that
we would like to be allows us to go there mentally while unable to escape physically.
Even if it is just a glimpse, it can change our focus for a moment that reduces our
level of stress for that moment.
63. Find the cutest and cuddliest teddy bear and take it to bed with you every night.
64. Chew gum to reduce stress
65. Read poetry
66. Practice random acts of kindness
67. Sing lullabies to yourself
68. Have a loved one sing lullabies to you
69. Go on a farm vacation and earn an early night’s sleep
6. 70. Learn some new jokes
71. Plan ahead for daylight savings time
72. Jump rope or hoola hoop before bed