10 tips that will make everybody sleep better

sleep sheepIt’s estimated that an average 80 year old man sleeps 25 years, just under one third of his life. There is no satisfying answer to why the human organism needs to disconnect from reality during sleep, but one thing’s for sure: it’s one of the most important stages of our lives, often neglected, and responsable directly for your quality of life. Many people still don’t understand and appreciate the benefits of sleeping and ignore the hazards of losing sleep. If you want to find out more about it, read this. Here are some tips that if respected, will make you sleep better, rejuvenate and feel better every single day.

Do the same sleep ritual every time.

There is still much left to understand about the human brain, but scientists pointed out that it prefers working after the same general scheme. Any significant change in the scenario turns into a minor brain alarm that sends out stress signals throughout the body, possibly leading to insomnia. Do the same thing on weekends too.

Go to sleep and wake up at approximately the same time

Of course, the odds are life will put out obstacles in your way and it won’t allow you to stick to your program on some days. The point is not to lose your balance and keep going with your waking hour. Also, when you go to bed, don’t try to force yourself to sleep.

Make the right conditions in the bedroom.

Each of us have our own preferences when it comes to our room. If your a very tidy person having a cluttered room may be keeping you from going to sleep, despite the fact that you may not even realize this. But for most people, having your room clean is not a must. The colour of your walls does have a big impact on you. While having a bright orange will help your creativity, it won’t be so good when trying to sleep, so you really should use some soothing colours such as a light blue or sage green. Your bedroom should be anything but hot, and it should also be quiet and dark. Your bed and pillow should be very comfortable and large enough for you. Also, according to some recent studies, if you do errands on the bed (such as writing or studying), your brain associates it with something else than rest, and you may have problems going to sleep. The room has to be ventilated properly.

Don’t ignore the morning routine.

I’ve written a whole lot about this topic here, you really should check it out.

Don’t eat or drink large amounts before sleeping.

If you have a light dinner, it can be up to 2-3 hours before going to bed. However, if you eat more at dinner (which is not a good thing in itself) it should be 4 hours earlier. You should also be careful what you eat, don’t make it something that will upset your stomach.

Give up unhealthy habits.

Drinking coffee or soda or alcoholic beverages. The drinks are all stimulants (even alcohol) and they require quite a while to get out of your system; and about smoking… I’m not even gonna go into that. Quit smoking!! It’s really not that hard.

Exercise.

Exercising does wonders for you in a whole number of ways, and let’s be honest, it’s not that hard to do. Whether you go to your local gym, go out for a jog or a swim, a few hours a week is a small price to pay when it comes down to your health. It also makes your sleep more restful but you have to be careful not to exercise for three hours (some say six hours) before going to bed, otherwise it could mess with your body.

Short naps are good, long ones are not.

We did a more detailed post about napping here, so check out the details there, but keep in mind that if you sleep a lot during the day, you’ll find it harder and harder to sleep early at night.

Use pills only as a last resort.

Unfortunately, it’s getting easier and easier to get some sleeping pills, and many people abuse that. If you find it hard to sleep, you first need to think positive, and don’t get the ‘I have insomnia’ idea in your head, because it will be hard to take out from there. If you can’t sleep for more than half an hour, you become pretty stressed about not being able to sleep so it’s better if you do something relaxing, read or listen to some calm music. Think positive thoughts; you’ve worked for a whole day and still have energy and can’t go to sleep, I’ll just compensate tomorrow and stick to a schedule.

Let go of your stress and worries.

I have my own ritual: almost everytime I go to sleep, I ponder of the day that has passed, with the good and the bad, thinking what I could have done differently, understand how I can do better, but I don’t let it affect me. After I do that, it’s much easier to go to sleep, having found peace with myself and letting go of all the stress. Find your inner balance and let go of your thoughts after that.

I can’t stress the issue of proper sleep enough, but hopefully by now, you’re beginning to understand just what a big mistake neglecting it is and the major consequences it can have. Just following these small steps can have a huge benefic impact on you, and they require a minimum of effort, if any at all.

Photo credits: 1,2, 3, 4

Don't Sweat It: Practical Tips To Sweat Less

sweatMany people are looking forward to summer for a number of reasons:

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questions. Anway…

  • Carry a handkerchief with you all the time, especially if you know that you have the habbit of sweating in important moments. Another option can be a small towel, when the occasion allows it or baby wipes.
  • hanky
    Avoid coffee because it rises your metabolic rate and thus you will sweat. Try drinking tea or water instead.
  • Spicy foods can make some people sweat because it rises their metabolic rates and making them hotter (and I don”t mean Jessica-Alba-hot). If this applies to you, better avoid them until you get home or until you”re alone.
  • Many people in the summer go for a swim and that”s exacly what you should do. Of course, if the situation allows it. Other than that, a fountain can do wonders, but try not to dive in it when there are a lot of guards around.

swimming_pool_large
Let”s talk about clothing for a bit. Try to avoid clothes that are tight on the body like a second skin. With time large stains will appear on them and the image won”t be pretty. Wearing loose clothing will not only stop excessive sweating, but also keep you ventilated. But if you can”t avoid wearing such tight clothes, consider wearing a white t-shirt beneath the shirt or whatever. This will at least stop the sweat from getting to the outer clothes.

Also, try wearing clothes with colors that reflect heat instead of attracting it. There”s a big difference between

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another matter. Don”t neglect accessories like hats either.

Following the tips in this article you can reduce the ammount of sweat by a signifficant ammount, but it”s important to know that these are only meant to be quick fixes, as some people can have certain conditions which require more advanced methods. Also, it helps if you”re not overweight, so try when possible to work out, eat healthy, and have a

general healthy life (no brainers rule). If you”re really sweating a lot, you should perhaps check it with your physician.

8 ways to show that you love yourself

We all want to be happy and we all are ready to do just about anything to reach this goal. We study, we work, we travel, we try to make a change. However, most of us forget the most important thing: it’s not all about having a lot of money or going to the most luxurious resorts, it’s about loving yourself. So, when was the last time you thought about that?

First of all, take care of your body. Diseases can bring quite a lot of suffering no to mention the psychological impact they have on you! Take care of yourself and of your aspect too; when you look good, you feel good!

Eat healthily! Diets are recommended when you have a health problem; if you don’t have one, don’t push your body to the limits just to look like one of the supermodels you’ve seen on TV. You don’t have to fit the patterns of a kind of beauty you almost never see on the street! Learn to appreciate who you are as it’s impossible not to have qualities worth to appreciate. Of course, try not to choose the opposite and eat all the fast food you can get! Eat more vegetable, less sweets and burgers and try to avoid alcohol. Anyway, allow yourself small treats from time to time. Learn to create a balance.

Exercise! Physical activity should not be as scary as it seems to most people. In fact it can prove to be one of the most pleasant activities. You can choose to go to a gym to work out or, if your schedule does not allow it, you can find some time in the weekends to go for a run in the park while listening to your favourite music, take a long walk or play some basketball with your friends. Team sports allow you to socialize, have a lot of fun and even meet some new people. So when there are so many advantages it would be a shame to let it slip!

Take care of your health! Nowadays, our health is jeopardized by many factors so seeing a GP from time to time becomes a must. Have your heart, lungs and blood pressure checked, ask for some advice, learn about what you can do to improve your lifestyle. You don’t have to be afraid about a deadly disease being discovered every time you enter a hospital, it’s just a safety measure.

The way you behave can also tell a lot of things about how much you care about yourself. So make a few changes to change your general state of mind and to feel good everyday!

Have a good opinion about yourself You should never feel that the others are so much better than you at practically everything you try to do. Everyone has his or her own weak points, but these are the ones to define us. So don’t be afraid to show who you are even if it doesn’t work perfectly every time. Learn something from every mistake and do not give up. And the most important thing, never allow anyone to look down on you. Money, a special social status or a good job do not make you a better person! The world we live in makes us be more and more competitive and forces people to break any boundary. However, this should not make you feel inferior to anyone or unable to succeed. Give yourself another chance!

Find more time for your hobbies! A hobby is something you practically lose yourself into and defines your personality. No matter what it is, from collecting stamps to bungee-jumping, you should try and find more time for your hobby. If you feel like you don’t have something to give you so much satisfaction maybe it’s time to find that thing that can change your day from a boring one to the best day ever! How about dancing? It can prove to be a great substitute for working out and it’s fun to do. Moreover, everyone will be impressed at a party by your moves. Have you read a good book recently? Maybe it’s high time you should rediscover your passion for reading!

Don’t push yourself too far! Many sleepless nights at work, a whole “mountain” of reports on your desk, you haven’t gone out for quite some time…does that describe you? Think about your real purpose for doing all these. Does that make you happy or you just feel that you look like a zombie every morning? Think about your priorities and take a break if you need one and remember that life is not just about work.

Spend some time alone! No one asks you to suddenly become antisocial, it’s just a necessity even for the most sociable people. Life tends to become faster and faster and when so many things happen in just one day you definitely need some time to think them over. Find even a few minutes everyday to enjoy the silence of your home and to find strategies for the future or just to remember some good moments. This will help you be more relaxed and to find solutions faster.

And in the end, allow yourself something you’ve wanted for a long time. Whether it is your birthday, Christmas or any special occasion, buy something you’ve wanted for a long time and which makes you really happy even if it doesn’t have too much of a practical value. Of course, you should not put a mortgage on your apartment to buy a 50000 $ watch, just allow yourself something to bring you joy!

In the end it’s not so hard to have a better life and to rediscover yourself. Change your habits, take care of your body and your spirit too and don’t forget to smile when you look in the mirror!

Allow me!-giving first aid

“Help, I need somebody,
Help, not just anybody,
Help, you know I need someone, help.”

~The  Beatles~

News broadcasts are filled with information about people who collapse on the street and nobody helps them, which puts their life in jeopardy. It’s easy to blame everything on others’ indifference, but in reality many don’t actually know how to handle a difficult situation. This is why first aid rules should be common knowledge as they may easily save one’s life or improve that person’s condition. Most of them are quite logical, so they’re easy to keep in mind also replacing some wrong information about giving first aid.
Burns- The most important step in helping someone who was affected by fire, hot fluids or an explosion is to remove the source which caused the wound or in other cases, the wounded. Burns are known to cause excruciating pain and can easily lead to complications, so this is why it’s important to talk to the victim, telling him or her about what you are going to do next in order to reach that person’s cooperation. Once the wounded is in a safe spot, try to remove any clothing that’s not stuck to skin including watches, jewelry and any other accessories that might complicate the situation. Then, if possible, try to pour cold water ( 8-23 degrees C, 45-75 degrees F) on the affected area until the pain does not come back again. Try not to let the water affect any other areas and don’t continue the process until the person you try to help is cold as this may worsen his or her situation dramatically. This measure is effective in the first 15-20 minutes, so it’s important to know when the accident occurred. No matter what you do, don’t touch the blisters as this can easily lead to an infection. Do not put potatoes, butter, eggs or salt on the burn! When calling the ambulance provide information about what caused the wound, when the accident happened, the measures you have already taken and about how much the victim was affected. Specialized help will be absolutely necessary in these cases. Continue reading

Learn the vitamin ABC!

Give me the food, I said give me the food
Give me no fruit if you love me
Give me the food, I said give me the food
Give me no fruit if you love me
~Miss Platnum~

Everyone knows a little something about vitamins. Vitamin A is good for your eyes and can be found in carrots. Vitamin C is good when you have a cold and you can get plenty of it from lemons and oranges, right? Or is there more about them? Then, there are other vitamins which are not as well-known as the “stars”, but whose utility might bring anyone many benefits and a great disposition. So why not know them better? There’s nothing to lose!
Vitamin A (retinol) This vitamin is good for your sight as it helps your eyes adapt to different kinds of light. However, it also stimulates growth, skeleton’s development, helps your body, especially the skin fight infections and thanks to this vitamin the liver functions better. It also improves your sleep. Although vitamin A can be found in carrots, peaches, flour, dried plumes, spinach and tomatoes in another form which is called carotene, most of the retinol comes from products of animal origin.
Anyone lacking this vitamin should worry, as this can lead to blindness, growth problems, infections, lung diseases, headaches, insomnia and anxiety. You should get about 0,6-0,7 mg everyday and no more than 1,5 mg. Continue reading

Smoke free! 10 ways of giving up smoking for good!

Nightmares made of hash dreams, the devil in my shoes
What have I done wrong?
Yeah nothing can go right with me it must be that i’ve been smoking too
Long
~Placebo~

What makes you start smoking again? Anger? Stress? Boredom? Tiredness? The first two are universally known to make people return to this bad habit. Each of these make you want to kill for a smoke, but cigarettes do nothing but to increase stress and to affect your health and even social relations. Learn to handle these situations and not to turn to cigarettes!
1. Take care of yourself! By depriving your body of smoking, assure that it won’t suffer because of this. Try to have a balanced diet and choose healthy, nutritious food. Ask a specialist about what you should eat and about what you should avoid. Fresh fruits and vegetables should help you the most! Give good quality “fuel” to your body and drink more water to be hidrated. Avoid drinks which have too many chemicals as you need to purify your organism. Take vitamins as nicotine has emptied your body of nutrients, in order to recover faster. Still, ask your doctor for a recommendation!
2. Give up caffeine! Drinking coffee in a time like this might make you nervous even angry so try reducing the quantity of coffee you drink every day. Even a simple coke can have unsuspected effects so you may even give up on it totally for a while. These two habits are usually associated so you may gain a lot more by forgetting about both of them!
3. Take a warm bath! It’s an excellent way to relax and to get rid of stress. Add just a little salt and it will be perfect! Relax and think about something pleasant. A little time spent like this everyday may bring even more benefits to both your body and mind.
4. Have a massage! If you can’t go to a specialist or you don’t have the time for that ask a friend or your partner to help you with that. You will also have time for a little chat and you will forget about how much you need a cigarette. Keep this habit in the future too as it’s pleasant and useful. Remember: even 15 minutes can do miracles! Continue reading

Use colours to change your life!

albastru.jpg

“Yellow is the colour of my true love’s hair
In the mornin’ when we rise,
In the mornin’ when we rise,
That’s the time, that’s the time,
I love the best.
Blue’s the colour of the sky
In the mornin’ when we rise,
In the mornin’ when we rise.
in the mornin’ when we rise”
~Donovan~

Even since the Middle Age sorcerers and healers would use colours to treat all kinds of
deseases. Nowadays, modern doctors admit the fact that colours have a strong impact on
human mind, and by this a strong impact on one’s health or mood.
Some colours stimulate the body’s biological activity while others slow it down. By knowing what each colour really does it is simple to change your life in a simple and also pleasant way.
So what colour should you choose?

RED This colour is associated vith energy and power, thus having a stimulating effect. It
can cure your sadness and it can fight the negative emotions. Red can stimulate the internalorgans and the muscle activity especially the feet. This colour increases blood pressure andactivates your breathing, giving a sensation of heat.
So bring red to your life! Try to wear something red: a shirt, a scarf, anything. It is also useful to have a bright-coloured cup too. Continue reading

Five spiritual day-to-day secrets of health

There are still many things we don’t know about our bodies, so in some cases it’s hard to say what makes us healthy or unhealthy. Still, it’s obvious that despite a good diet, and exercising and that kind of things, there are other factors which have to be taken into consideration. In fact, recent studies have made it clear that there has to be a balance between the body and the soul are at harmony. The five principles necesary to obtain this harmony are written below, and they are not as hard as you would expect.

1. Regenerate by sleeping

sleep

Photo by animefx
This is the first and most natural way of regenerating your energy and mantaining a mental balance, and it is the best way to help the body be prepared. Nowadays we sleep a whole lot less than ancient times; since the discovery of the light bulb, the time alocated to sleep has grown smaller and smaller. Among the effects of a long period of time with insufficient sleep are high amounts of sugar in the bloodstream, high arterial tension, higher colesterol level, neurosis and a general state of discomfort.

2. Use stress towards your advantage

Stress is one of the things that causes most damage to us, due to the constant go-go and insecurities, among others. Still, what if you could use this enemy towards your advantage? Sounds weird? Not really. Just think: if you could live your life in your bed, without doing anything, just sitting there, would it really fullfil your needs? You may be inclined to say it would, but if you thought about it really careful, you would realize that it won’t. Here’s what you have to do, in order to make stress your ally:

  • Appreciate your ability to resist effort and stress as realistically as possible! If you don’t underestimate or overestimate your ability to resist, challenges could actually become very pleasant.
  • After a stresful and/or challenging period, take some time off. Charge your batteries, so to speak. There’s no better way of being prepared for whatever comes next
  • Do things that make you feel good, instead of making compromises and trying to please everybody. Your subconscious is way more active than you’d be tempted to think! Your innerself may be displeased with what you do, and so you will be feeling the effects.
  • Use efficient ways of relaxing! This is different for every person; you know (or should know) what makes you relaxe best. If you don’t have any ideas, you could try yoga, swimming, taking long walks, drawing, singing, gardening, etc
  • 3. Set up a (very) loose routine

    Routine is a two-way knife; it can either be helpful, in some cases, or it can make your life pretty unpleasant. As for myself, I’m the go with the flow and improvise kind of man; I’ve always been that way. But even so, I feel the need for some stability at some times.

    4. Love 

    love.jpg

    Photo by Levana’s Cats =^..^=
    Recent studies have shown that people who are in love don’t just feel better, they are better. The body works brilliantly and the brain has no problems. No need to talk about this… any kind of love will do!

    5. Detach yourself from some things

    flock

    Photo by Michael Mozzarella
    After a long day, or just a stresful period, try to detach a bit from your problems; everybody has problems, but it’s up to you to deal with them in the best way you can. If you want to solve them, try to analyze the situation and be as objective as possible. If you just want to relax, then try to find a method to take your mind off them. Try to meditate, or jog, or do whatever you feel is good. Do what suits you best!

    I hope you’ve realized by now that being healthy doesn’t reffer to just the body; the mind and soul have to be healthy too, even more than the body. Try to find a way to be happy with yourself, that’s the first step. Then, appreciate what you have!

    Setting up a healthy morning routine for yourself

    morning routine

    Out of the dark and into the light
    When the morning comes
    I will be alright
    ~Coral~

    If your morning is great, you have a very good chance your whole day is gonna be great. You can enter that (rare) state when almost nothing can upset you, and you just feel great, and you can get a health boost too. Every morning can be just great, if you just set up some easy non time consuming goals for yourself. These have to be done regularly, but make sure they don’t become a drag! They shouldn’t, but if you have a strange schedule, the effect may not be the same. Keep in mind that you shouldn’t fall into the trap of monotony; when you feel it’s setting in, just do things a bit differently.These things are not hard to do, just something you can do with a minimum of time and effort. As strange as it would sound, if you want to have a good morning, you have to start things at night. Don’t eat (especially fat foods) for 3-4 hours before you sleeping time; and try to go to bet at a decent hour, so you can get enough sleep for the next day. Now, when you get up, the first thing you should do is wash your teeth and face. Make this become almost a reflex, something you do without thinking.

    Then, if you have the time (even 10 minutes would do), try to exercise. Drink some water, and then go for a little run, do some push ups, yoga, or just meditate. Mental exercise is just as important as physical exercise, so reading something would be a very good idea. Swimming is also a great thing to do, but not something which is very easy for everybody. After that you definetly need to have breakfast; keep in mind that it’s the most important meal of the day.

    After you’ve eaten, take a shower and by the time you’ve finished it you should feel very refreshed. Bagging your lunch before going to work or school is a good idea, because it saves you time, money, and it’s healthier than eating at a restaurant or fast food. Now those things are definetly not too hard to do, it’s just up to you to make it happen. Do something good for yourself!

    Healthy alimentation – it’s really that difficult to follow a schedule?

    One of Murphy’s laws says that anything good in life is either illegal, immoral, or fattening. Doing what you enjoy most is often not so good for your health, physically or spiritually, so here are some simple rules to improve your life. I think that you have already realized that it’s not so simple to change your habits. After each disappointment you keep saying – I gonna change and that won’t happen again, but after a while your determination isn’t so strong.
    Maybe it will sound like a cliché, but you have to change your life by doing very small steps. I’ll talk now about eating habits and I promise to continue this series about healthy habits.
    Be very careful at what you’re eating. Sure that fast food is cheap and tasty, but you have to take into consideration its effects on your health. To continue with this idea, pay attention to sweets too. Drinking alcohol is fun, but be sure you know your limits and don’t make any abuses.
    When thinking at meals, keep in mind that breakfast is the most important meal of the day. You need energy for all your plans so have some cereals, milk and maybe some fruit. If you’re hungry between meals, you can have another fruit or some biscuits. Try not to eat so much in the evening – you’ll sleep better.
    Then, it’s very important to have your meals at certain hours and to make a rule out of this. By doing that, you can organize your time better and follow a schedule that keeps you healthy.
    In order to reduce drastically your visits to the hospital, consume every day 5-10 fruits or vegetables. Also don’t forget the milk and cereals, potatoes or bread for fibers and the meat for proteins. Once or twice a week have fish to keep your brain active.

    Eating healthy

    Now you know the basic rules for a good nutrition, but how can you start applying them? At first, try to arrange proper hours for meals – take into consideration what tasks you have to do during the day and of course, the hours when you’re hungry. Than think – what you like to eat and what you don’t. Could you replace some dishes with other ones which are healthier? Sure you can! If you want something sweet, you can have a peach or a banana. That doesn’t mean that you have to forget about chocolate, just consume it less often.
    Don’t over react. The most important thing is to find your balance. Don’t impose it to yourself, just find it. You know you have it, it’s there, inside you.

     
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