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.
This document discusses 10 natural treatments for depression:
1. Getting into a daily routine can help provide structure.
2. Setting small, achievable daily goals can help boost self-esteem.
3. Exercise can temporarily boost endorphins and encourage brain changes with regular activity.
4. Eating a healthy diet with omega-3s, folate, and avoiding overeating can support mental health.
The Science Of Success Part 1 Entrpreneur ForumAnn Holm
The document provides an overview of brain concepts including how the amygdala responds to perceived threats and how the brain can change and grow new connections through experiences like learning to drive in London or play music. Regular exercise, meditation, and sleep are emphasized as ways to maximize brain performance since they release chemicals and regulate stress hormones in ways that are beneficial to cognition, memory, and mood. Meditation in particular strengthens connections between emotional centers of the brain and the prefrontal cortex to help overcome fears. The document recommends reading books by John Ratey, John Medina, and guided meditations by Jon Kabat-Zinn to learn more about applying brain science principles.
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.
“Love” can brighten our world, but at the same time, it can also turn our lives blue. Many people are facing sleep deprivation because of lovesick or love-struck.
They cannot shut their eyes, heart, and brain. They stay up all night and think of someone; one who break their heart or one who they fell in love with.
Sleep deprivation caused by love problems harms people both mentality and physically which sometimes results in depression, fluctuations in weight, and memory loss.
If we cannot hold our heart from loving someone, how we can solve our sleep deprivation. It’s hard right? Don’t worry. We have solutions for love versus sleep!
This article provides tips for coping with anxiety issues. It recommends setting aside time each day to think about worries, watching what triggers anxiety and using breathing techniques to relax during anxiety attacks. Learning about the causes of anxiety through research can help reduce worrying, while exercise and avoiding caffeine are also suggested to help lower stress and anxiety levels. Deep breathing is highlighted as one of the most effective ways to diffuse feelings of anxiety.
Did you know that stress can cause the body to shrink the thymus gland as its first response? Stress can immediately impact your health if you take into account the fact that your immune system and vitality are dependent on the thymus gland
This document outlines 7 keys to reducing stress and improving health:
1. Deep breathing to calm the nervous system and relieve stress.
2. Avoiding caffeine, stimulants, sugar, and simple carbs which deplete nutrients and exhaust the adrenals.
3. Regular exercise to reduce stress hormones and promote relaxation.
4. Consuming nutrients like B vitamins, vitamin C, and minerals to support the nerves and adrenals.
5. Supplementing with adaptogens and nervines which reduce stress hormone output and calm the nervous system.
6. Practicing relaxation techniques like meditation, yoga, and deep breathing to activate the parasympathetic nervous system.
7. Changing one's perception
1. Many Americans are taking antidepressants due to chemical imbalances caused by stress, poor diet and lifestyle choices that can lower serotonin and disrupt hormones.
2. There are natural mood enhancers that can effectively address these imbalances, including exercise, sleep, probiotics to balance gut health, yoga, massage, spending time in nature and with pets, and supplements.
3. Making positive lifestyle changes to reduce stress, eat a nutritious diet, spend time outdoors and socializing can help stabilize mood without side effects from prescription medications.
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.
Sleep better, naturally - Dr. Shimelfarb Lecture - 3.15.18Summit Health
SMG’s Dr. Shimelfarb presented, “Sleeping Better, Naturally” to a full house at Livingston Public Library on Thursday, March 15. One of her tips for better quality sleep is to “turn off and unplug” at least an hour before bed. Blue light from electronics reduces your body’s natural melatonin production making it harder to maintain a restful, deep sleep. #WorldSleepDay
Stress Management for Library Workers: Real Tools for Your Life, Career, and ...ALATechSource
This document outlines a presentation on stress management for library workers given by Dr. Steve Albrecht. It discusses various stress management techniques including the "B.R.E.A.D.S." method of managing stress through breathing, relaxation, exercise, attitude, diet and sleep. It also provides tips for reducing stress through meditation, developing a positive attitude, managing work-life balance and using relaxation techniques like focused relaxation. The goal is to help library workers better understand and cope with stress in their personal and professional lives.
Asthma can be passed from one generation to the next. This is when a person has difficulty breathing.
As you might know, asthma symptoms can affect activity. They may be present more than twice per day with mild, moderate, or severe levels.
This document provides information and tips for understanding and preventing panic attacks. It discusses identifying triggers like certain foods, caffeine, lack of sleep, and stressful situations. It recommends deep breathing, distraction techniques, exercise like dancing, laughter, social support, and avoiding triggers to help manage panic attacks. Living a healthy lifestyle and getting treatment can help reduce the frequency and severity of panic attacks.
The document discusses how essential oils can be used to help with sleep and stress/anxiety. It lists several essential oils and their associated benefits, such as lavender helping with serotonin access and rosemary/lemongrass helping with norepinephrine. It provides examples of essential oil combinations that can help with relaxation, positive thinking, and emotional expression/release. The document also summarizes various studies which found essential oils like lavender can help improve mother-infant interactions during baths by relaxing the mother, as well as increase deep sleep and decrease anxiety.
This document provides tips for managing anxiety, including seeing a doctor to check for medical causes, practicing deep breathing techniques, focusing on positive affirmations each morning and night, scheduling limited daily periods for worrying to prevent constant anxiety, engaging in exercise and social activities, and avoiding sugar and refined carbs which can trigger anxiety. The overall message is that anxiety can be reduced by addressing underlying causes, adopting healthy lifestyle habits, using distraction techniques, and focusing on positive thinking each day rather than dwelling on worries and negatives.
How to become a morning person
This episode gives you lots of practical strategies on how to wake up earlier AND be happy about it.
http://rachelrofe.com/how-to-become-a-morning-person
Want More?
If you liked this, there’s plenty more where it come from. Let’s stay in touch!
We can connect in any of these places:
Main website: http://www.RachelRofe.com
A Better Life Podcast – where these transcripts are taken from:
http://www.rachelrofe.com/podcast
Rachel's books – Learn new ways to improve your life:
http://www.rachelrofe.com/booklist
Twitter: http://www.Twitter.com/RachelRofe
Twitter: http://www.Twitter.com/AbetterlifeRR
Instagram: http://www.Instagram.com/RachelRofe
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Did you miss our last episode?
You can get it here: http://rachelrofe.com/creating-a-life-and-business-you-love
Ten normal and_weird_tricks_to_fall_asleep_quicklyJoseph Moore
- The document provides 10 tips and tricks for falling asleep and staying asleep, including both normal and weird suggestions.
- Some of the normal tips include creating a sleep schedule, having a calming beverage like herbal tea before bed, taking a warm bath, and avoiding eating late or too much before sleeping.
- Some of the weirder tips include controlled breathing, making a concerns list, singing or mantras, and using binaural beats or sleep music. The overall document offers both traditional and unusual strategies for improving sleep.
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.
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.
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.
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.
The document provides information about stress, anxiety, relaxation techniques, and tips for managing stress and getting better sleep. It discusses that stress is the body's response to demands and can have both positive and negative effects depending on how one copes. Anxiety is a lingering feeling of apprehension that is often from an unknown source. Fundamentally, how one interprets and reacts to stressful situations matters more than the situations themselves. The document then gives various tips for reducing stress through relaxation, communication, organization, and lifestyle changes. It also provides details on relaxation techniques like meditation, imagery, diaphragmatic breathing and the quieting reflex.
The document provides 25 tips for falling asleep, organized into the following categories:
1. Suggestions to avoid late nights and disruptions to circadian rhythms.
2. Recipes and foods to eat that are sleep-inducing like warm milk, cherries, and avoiding caffeine and alcohol.
3. Technology products like light therapy devices and wake-up lights that help induce sleep.
4. Additional tips like clearing one's mind, keeping a sleep diary, meditation, and making the bedroom a sleep-conducive environment.
5. A team's decision to design a cradle that provides soft lighting and soothing music to relax the mind and help fall asleep by simulating comforting earlier
Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other. In fact, your brain and body stay remarkably active while you sleep. Recent findings suggest that sleep plays a housekeeping role that removes toxins in your brain that build up while you are awake.
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.
The document provides tips for improving sleep, including keeping a dark and cool bedroom, avoiding screens and caffeine before bed, establishing a relaxing pre-bed routine, and using relaxation techniques if unable to fall asleep. It also recommends exposing oneself to natural light during the day to regulate melatonin production, seeking medical help for persistent sleep issues, and considering underlying conditions like sleep apnea.
An insomnia treatment to cure the sleeping disorder by using various and drugs and medicines is not advisable. The use of drugs and medicines in curing the condition of insomnia sometimes prove worse than the disease that they are trying to cure by making the persons get addicted to the drugs.
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.
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.
The document discusses the importance of sleep and outlines several key points:
- Sleep is regulated by circadian rhythms influenced by light and melatonin levels, and disruptions to these rhythms can negatively impact sleep.
- College students often do not get the recommended 8-9 hours of sleep per night, leading to poorer academic performance and health issues.
- Establishing a regular sleep schedule and relaxing pre-sleep routine can help improve sleep quality.
- Activities like exercise, caffeine, and screen time close to bedtime should be limited to promote better sleep.
The document provides information on improving sleep through maintaining a consistent sleep schedule, exercising regularly, avoiding screens, caffeine and large meals before bed, and creating a dark and quiet sleep environment. It also recommends seeing a doctor if sleep issues persist, as underlying conditions may be the cause. Tips include going to bed and waking at the same time daily, limiting daytime naps, exercising in the morning or afternoon, taking warm baths before bed, and using relaxation techniques to fall asleep.
This document provides information and recommendations for improving sleep quality and maintaining a healthy sleep-wake cycle. It discusses removing barriers to sleep, improving sleep hygiene through lifestyle habits, and techniques for initiating and maintaining sleep such as relaxation exercises, supplements, and prescription sleep aids. The goal is to use lifestyle changes and natural remedies to improve sleep before relying on medications.
Are you sleeping good ? Are you sleeping enough ? A common problem reported by the university students. it is essential to have early intervention and effective management to overcome the problem.
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.
8. Sleeping on the hard ground
1.Use an air mattress
2.Use a foam rubber mattress
3.Tie a blanket to a branch and use it as a hammock
4. Use bicycle pump to blow air into cloths
9. Temperature too hot or cold
Be proactive, and purchase extra blankets
Purchase a space heater
Purchase a fan
Take a warm shower
Take a cool shower
Drink a hot beverage
Drink a cool beverage
10. Sleeping on a couch that is too
short
Put a desk by the couch to stretch your
legs
Put a board along the couch and then put
foam rubber on it
18. Have a positive outlook.
Believe God is helping you. –
You don’t have to solve it alone.
Focus on solutions, rather than
worry.
Draw a diagram for life (see
below).
20. SOLUTIONS
Make a list. Before you go to bed, make a list of things
that are on your mind. With this written down, you
won't have to worry that you'll forget something while
you sleep or won't keep going over something again
and again.
Don't go to bed mad. If you're having trouble with
your mate- talk about it and come to some type of
resolution. Being angry will raise your blood pressure
and make it tough to get to sleep.
21. SOLUTIONS
Psycholgists say that the primary cause of stress is the
feeling that we cannot control our circumstances. If we
learn that we can take control of our circumstances we
will be able to sleep at night, knowing that in the
morning we can take steps to solve our problems.
Turn stress into action. Or if we cannot take action,
learn to be okay with what happens. Turn problems
into opportunities. Think of Mother Teresa.
Norman Cousins laughed his way out of cancer.
Focus on solution, not the problem.
22. Depression can actually make it tougher to sleep when all
you want to do is sleep. Talk to your doctor or someone
you trust about problems you are having.
4) Try deep breathing exercises. Focus just on your
breathing and block out everything else.
5) Visualize your muscles relaxing one at a time. Start at
your toes and work your way up to the top of your head.
6) Meditation. This can be something that people scoff at.
This doesn't have to be some transcendental out-of-body
experience. This is a proven method of finding calm in
your life. Here are 3 sites about this:
http://www.freemeditations.com/,
http://www.how-to-meditate.org/,
http://www.meditationsociety.com/108meds.html.
7) Medication. It helps, it works but use as directed and
talk to your doctor.
23. Short-term insomnia is easily identifiable, has a specific
cause, and lasts a few days or at most a few weeks. It
doesn't have a major impact on health or work. One
common version is known as "Sunday night insomnia." An
individual sleeps late on the weekend, and the sleep cycle
shifts slightly so that by Sunday night you don't fall asleep
as early as you want.
25. Alcohol temporarily depresses the nervous system, but it is
metabolized rapidly and causes a rebound excitation a few hours
later. A person may awake with a start. A lot of people don't
realize they have this problem and rely on a nightcap for sleep.
(It's the flip side of relying on coffee for energy.)
27. Many drugs can have the side effect of causing
sleeplessness -- for example, steroids, thyroid
hormone, decongestants that contain stimulants, and
asthma medications. In addition, nutritional
deficiencies due to long-term use of medications can
cause sleep problems.
28. Solution:
Drug dosage can be adjusted, or the time of day a
drug is taken can be changed. Nutritional and vitamin
status should be tested and deficiencies corrected.
Quality sleep will often return.
29. The most common "drug-related" causes of insomnia are not
prescription drugs. They are nicotine and caffeine. Caffeine can
interfere with sleep up to twenty hours after you consume it. About 80
percent of adult Americans are addicted to a cup of "heavenly" coffee or
tea. Caffeine is also present in colas, chocolate bars, and cocoa
30. SOLUTIONS
Cut out caffeine and/or smoking. Avoid decaffeinated
coffee, because it keeps the taste for coffee alive.
Switch to herbal teas or to other energy boosters like
ginseng, ginger, and licorice. At night, use calming
herbs like valerian, hops, and passion-flower.
31. We all have certain inborn circadian rhythms. Our
body clock, our temperature, and the fluctuation
of certain hormones seem to respond to the
rhythm of the day, and of light. In fact, we have a
gland in our brain, the pineal, which seems to
respond specifically to the absence of light by
releasing a hormone called melatonin.
32. SOLUTIONS
Work by day under natural light, in an office with
windows. At night, if you are an urban dweller, make
sure your shades blot out the light of cities. Allow
your brain the peace of total darkness. If you are a
shift worker, try to change to an earlier shift. If that's
not possible, try to work regular hours.