Tag Archives: healthy

10 Effective Solutions To Avoid Sleeping Problems

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10 Effective Solutions To Avoid Sleeping Problems

Have you experienced lying awake at night, wondering why you can’t sleep at all? There are a lot of reasons someone can’t sleep: stress, anxiety, or maybe too much caffeine. Sleep deprivation is common among university students and working young adults due to the stress they deal with every day.

Consistent sleeplessness for days or weeks can be considered as temporary insomnia. Temporary insomnia also occurs in between periods of normal sleep, difficulty falling asleep, or waking up at different periods at night, resulting in poor sleep quality.

There are helpful tools and machines you can buy to promote better sleep and improve your sleep quality. These machines help deal with common sleeping problems or sleep disturbances such as obstructive sleep apnea, sleep-disordered breathing, and snoring. While it is indeed common for younger people to experience insomnia, it can easily be avoided by taking precautions before going to sleep. Here are the steps you can take for a better quality of sleep:

Create an Inviting Aura in Your Bedroom:

Don’t bring stress in your bedroom—remove the clutter and the mess from your sanctuary. Check your mattress as well. Your mattress may be the source of discomfort and may lead to musculoskeletal problems. Set aside sleeping accessories in an organized manner to avoid a messy bedroom.

Avoid Using Your Phone on Your Bed:

Activities like watching TV, scrolling on social media sites, or eating can keep your brain awake. If you want to lull your brain to sleep, stick to pleasure books to avoid binge reading. Stow your collection of books of other genres and stock your bedside table with light-reading books for night reading.

Associate Your Bed with Sleep and Drowsiness:

By reconditioning your brain that your bed is only for sleeping and nothing else, you will be able to get used to falling asleep easily. Do everything you need to do outside the bedroom to avoid remembering things that you need to work on. If you can’t fall asleep after 20 minutes of lying down, get up from your bed, and move to the next room until you feel sleepy.

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Rise and shine!

Implement a Strict Wake and Sleep Cycle:

While it’s common for most young adults to party till 4:00 a.m. during Friday nights, it may affect your sleeping pattern and even the quality of your sleep. By training yourself to sleep and wake up at the same time daily, your body will be able to set its clock properly.

You will feel sleepy at the same time and wake up at the same time as well. Try to avoid staying in bed after waking up; you may fall asleep again and completely ruin your wake and sleep cycle.

Avoid Napping in the Afternoon:

Napping became a habit for most people, especially among students with long breaks between classes. While it does make you feel good, it may actually hurt the schedule you’ve built for your body. Quick napping can also make you fall asleep harder, and extra sleep during weekends can keep you awake for a while.

Try to Avoid Caffeine in the Afternoon and Evening:

Caffeine can be found in coffee and drinks like sodas, tea, and cocoa drinks. Staying hydrated and reducing sugary intake will help you stay awake during work and it’s healthier too!

Limit or Avoid Alcohol Intake:

When you drink alcohol before going to bed, it may help you fall asleep easily, but it actually disrupts REM. When the REM is disrupted, you may experience daytime drowsiness and poor concentration.

“Alcohol may seem to be helping you to sleep, as it helps induce sleep, but overall it is more disruptive to sleep, particularly in the second half of the night,” according to researcher Irshaad Ebrahim, a medical director at the London Sleep Centre.

Go for a Quick Exercise during the Day, Not before You Sleep:

Exercise by default is beneficial in many ways: it helps you lose weight, gives you a better mood, and makes you stronger. Exercising also helps improve sleep quality and increases the duration of sleep.

Going for a quick run or lift will help you relieve anxiety and stress, which also contributes to insomnia. Yoga is also effective in promoting sleepiness and calmness after a stressful day.

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Unsplash Image

Eat Healthier and Lighter Meals at Night:

If you tend to snack at midnight, change your dinners to extra lean meat, chicken, or fish dishes instead. Eating spicy food before bedtime is also a no-go: it can cause heartburn and abdominal discomfort at late-night hours.

Do Relaxing Hobbies and Activities before Going to Sleep:

Avoid thinking of anything related to work or school; opt for hobbies like knitting and listening to music. This will help you relax properly.

With today’s stressful news and occurrences around the globe, it’s almost expected for most people to experience insomnia every now and then. With good habits and self-control, however, you will enjoy proper sleep and create a healthy sleeping pattern for yourself.

Featured Image By: Unsplash

Why It’s Important To Live In The Moment

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Why It’s Important To Live In The Moment

Sometimes people spend all of their time thinking and working toward their future that they miss having a life. Life is short, and you never know how long you have left – not to be grim, but this is true. You also only get one chance at life, and before you know it, you could find yourself looking at assisted living facilities and wondering where all the time went.

Planning and goal setting is important, and you should never forget that. However, the present moment is the only moment you have control over right now, so it is the only one that matters. It doesn’t matter how much you plan; things don’t always turn out how you thought they would, things happen – some good and some bad and they can really put a spanner in those carefully thought out plans you’ve made. You can decide whether you enjoy this moment right now or you don’t, you can choose what you do with the now, how you act, and this and only this can shape what happens next.

Here are some more reasons why it’s important to live in the moment:

It Can Reduce Stress:

Thinking too much about the future, planning too much, and also dwelling on the past can cause you stress, which can be detrimental to your mental, physical, and emotional health.

You Won’t Be Disappointed:

Plans often don’t always work out the way you want or expect them to. When this happens, you can end up feeling upset and disappointed. Failing is a part of life and attempting to plan for everything is not only impossible but also not healthy for you. If you love planning, then that’s okay, but just don’t lose sight of the present moment and be prepared for things not to go the way you expected.

Living in the moment will make you happier:

While only you can know if this is true or not, all you need to do is to practice living in the moment and see how it makes you feel. Again, if you need to plan, then plan but just don’t lose sight of what is currently happening.

You’ll Let Go Of Regrets And Grudges:

If you’re living in the present, you won’t be dwelling on the past. Regrets about what you did or did not do will fade away, and you’ll be able to forgive people and let go of grudges.

You’ll Worry Less:

When you’re not focused on what needs to get done and how it’ll get done, you’ll find you have a lot less to worry about. Trust that you can take care of anything you need to and don’t worry about the little things.

You’ll Have More Energy:

Once you let go of regrets and worries, your mind will be free to think about other things – or nothing at all. You’ll have more mental energy to focus on what’s important now.

You’ll Be More Focused:

Along with that newfound energy will come focus. The past and the future won’t be distracting you, and you’ll be able to focus on what’s right in front of you.

Practice the tips above and watch your mental and spiritual well being improve before your eyes!

Featured Image By: Pavel Jurča from Pixabay

Facing Your Fears: A Memoir

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Facing Your Fears: A Memoir

Hi! For those of you who recall, around this time last year I was suffering through a recovery from an oral surgery gone severely wrong. For those of you who don’t recall, I had an oral surgery last year that went severely wrong, which you can read about on the provided link! I have always been wary about the dental arts and, after such a traumatic experience, the last thing I wanted was any more people poking around in my mouth with sharp objects.

Unfortunately, things didn’t pan out the way I hoped, which was never having to go to a dentist or oral surgeon again. Especially because the surgery I had last year left me with some lingering problems that needed corrected. And, especially because I turn twenty-six this year, these issues needed sorted out ASAP before I get off my mom and dad’s insurance.

So, with a heaping dose of anxiety, I made my way to the periodontist who my mom recommended as a patient herself. After an exam, the decisions were made that 1) the doctor was very nice and 2) I would need to undergo a deep cleaning of my gums to help with the recession that was happening as well as the recession that became worse post surgery.

This past week, I had the first deep cleaning on the right half of my mouth and I would be a liar if I said I wasn’t freaking out. Last year, one bad procedure on my mouth left me drinking Ensure and out of work for a month and a half. However, I knew that all of this work had to be done so I bucked up and sat myself in the chair after announcing how nervous I was, of course.

In fact, I started crying as soon as the first numbing injection took place. Yes, I was being a baby but I just couldn’t help myself. I was traumatized by a quack of an oral surgeon and being back in an office to get work done on my mouth made a whole flood of scared emotions come out. But, I gritted my teeth metaphorically speaking because my mouth was open and had the doctor continue.

By the time the numbing kicked in, I literally couldn’t feel a thing and the doctor spent at least an hour cleaning the first half of my mouth (I’ll get the second half done this week). At the end of the procedure, my periodontist thanked me for trusting him because he knew how much I had suffered and how hard it was for me to allow someone to do that type of work on me.

I was so moved by this because I was downright embarrassed. No one wants to hear that they take poor care of their mouth and also no one wants to burst into tears as soon as a needle gets pulled out. I didn’t feel one ounce of shame after the doctor thanked me because he understood where I was coming from and didn’t take it lightly that I was even there to begin with.

After the procedure, I was a bit sore and nauseous but, within a few days, everything was back to normal. My mouth already feels infinitely better and, shockingly, I’m looking forward to getting the other half taken care of this week. The doctor helped restore my faith in those working in the field of dentistry and it also motivated me to continue taking the best care of my teeth as all of the problems I have begin to resolve.

I faced my fear in a big way and the risk was definitely worth the reward. Despite not feeling well post procedure, I felt proud of myself and strangely confident. I confronted one of my biggest fears head on and I came out on top. This is a lesson that I am going to always come back to in my life because sometimes taking a leap of faith pays off in the best way!

What are you afraid of? How did you confront that fear? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Why A Balanced Diet Is The Best Method For Health And Happiness

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Why A Balanced Diet Is The Best Method For Health And Happiness

We live in an age where people are following so many different diets to try and get the perfect figure or feel happier. But the big problem with this is that they are all, to an extent, fad diets. We live in a world where there’s so much fantastic food that the old expression “everything in moderation” is a far better option for everyone. But why should we avoid going for fad diets? And what can we do to make sure that we follow the rules of a balanced diet? Read on to find out!

There’s So Much Great Food Out There:

From a tres leches cake to Neapolitan ice cream, Aberdeen Angus burgers, and everything in between, there’s so much great food out there it can feel like hell depriving ourselves of these treats. Sometimes you’ve got to take inspiration from European cultures like the French. They know there’s so much fantastic food out there that they allow a little indulgence. When people opt for such a strict diet they’re doing it to make themselves feel better, but they seldom do. But if you can just follow the rule of eating healthily 80% of the time and allowing the rest for the things you really fancy, you can still eat all of that delicious food without feeling guilty.

A Diet Implies That It’s Temporary:

We’ve got to get rid of the word “diet” and think about it as a lifestyle change. When we go on a diet for a specific goal like losing weight, as soon as we end up hitting our goal it’s likely we will put it back on. You’ve got to think about the overall benefits of a lifestyle change. For example, eating the right foods can help your skin, make you feel healthier, and even sleep better. But when we go on a diet of such extremes we are pushing our psychological limits. We might even be calorie counting in our sleep! It’s far better to make a gradual swap to a new way of eating.

The Jury Is Still Out On Many Fad Diets:

Because there are many fad diets that purport to be the key to youth, a lot of these diets don’t have the evidence. The one true barometer when you change your eating patterns is to listen to how you feel. So many people go to such extremes to lose weight that they can feel the shock. A crash diet is something that people do before bikini season, but does going through all that psychological hardship make you feel happier? The one true test of eating well is a little bit of what you fancy combined with foods that you know make you feel good.

Everything in moderation is the key. And when you eat the things that your body wants it rewards you with extra energy and less need for sleep. If you can follow the 80/20 rule where you eat healthily 80% of the time and leave 20% for treats, you’re not depriving yourself mentally and will still reap the benefits.

Featured Image By: Pexels – CC0 Licence

5 Common Causes Of Hair Loss In Men

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5 Common Causes Of Hair Loss In Men

Male pattern baldness, the most common cause of hair loss in men, accounts for about 95 percent of hair loss. When men reach the age of 50, about 85 percent of men will experience hair thinning. Approximately 25 percent of men who will have male pattern baldness will begin to lose their hair by 21 years old. In the Philippines, hair loss shampoo is a recommended treatment, but it’s important to determine the causes to address them appropriately:

Male Pattern Baldness:

Male pattern baldness is the most common cause of hair loss in men. Usually, it starts in their late 30s and worsens as time passes by. But in some cases, hair loss occurs earlier, even in their 20s. Most men dread losing their hair. Thankfully, there are many treatments available today. The most common one is buying hair loss shampoo products that contain essential vitamins and compounds to promote hair growth.

The hair needs ample circulation for nutrients and vitamins to reach the hair strands. Using hair loss shampoo enhances the supply to the hair strands, making them strong and preventing hair fall.

Old Age:

Growing old may mean losing more hair than usual. Age is an important driver of hair loss, but mostly, it’s just a natural phase. Usually, people lose about 100 strands of hair per day. When people age, including women, they lose more. Hair thinning is a sign of aging, and it happens in many parts of the body. In women, it’s usually caused by a decline in the hormone estrogen.

Family History:

If your parents suffer from hair loss, you might have it in the future. Hair loss can be hereditary. Though it’s inevitable since it’s genetic, slowing it down through everyday hair thickening products can help. Shampoos, oils, and hair supplements can help boost the hair’s strength, slowing down hair loss.

Stress:

One of the most common causes of hair loss in men is stress. Feeling distressed can affect the body in many ways. In some people who experience anxiety, they have bald patches on the scalp. The good thing is, it’s not permanent, and if the stress is controlled, the hair will grow back. Managing stress can be done through eating a healthy and balanced diet, getting enough sleep, engaging in regular exercise, and doing meditation.

Medical Condition:

Many health conditions may cause hair loss, including thyroid problems. Hypothyroidism and hyperthyroidism both cause alopecia and hair thinning. Controlling the thyroid hormones and maintaining healthy levels can improve overall health and prevent further hair loss. If the condition is treated, the hair will grow back.

Hair loss affects men more but can impact women, too. It’s essential to take care of the scalp and hair if you have any of these conditions. Using recommended and approved hair loss products can help reduce hair loss and promote a healthy scalp.

How We Can Improve The Health Of Society

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How We Can Improve The Health Of Society

There’s no clear route towards creating a better society; indeed, some of the things that we think push us forward actually lead to more problems than they solve. But there is one field that undoubtedly serves to make us better: the improvement of healthcare. As a society, we have a duty to take a look at the health issues that cause the most damage to the population and take steps to move beyond them. While there are many areas of health that deserve attention, it’s best to start with the ones that are among the leading causes of death, which include heart disease, strokes, and diabetes.

It falls to public health officials to identify the threats that lead to serious medical issues and to educate the public about what they can do to protect themselves. As well as underlying health conditions, there must also be a spotlight on social factors that can impact a person’s health and quality of life, including alcohol and drug abuse, and accidents on the roads.

So how do you go about helping to eradicate these problems? It involves looking at the data, and making a note of any sharp increases in the numbers of people suffering from certain conditions and then looking at the lifestyle changes that might have contributed to this increase.

If you are interested in this topic, then you can look at becoming a public health official yourself. To learn more about the challenges and responsibilities of this position, take a look at the infographic below:


Infographic design by University of Nevada-Reno University of Nevada-Reno

5 Signs You Need To Visit An Emergency Dentist

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5 Signs You Need To Visit An Emergency Dentist

Although it may be a little overwhelming, deciding whether or not you need to visit an emergency dental practice ​can be difficult. Whether you’ve been experiencing a lot of pain or you’ve been in an accident that has caused damage to your teeth, you need to be sure you know exactly when you need to see a professional. Whilst not everything will be considered an emergency, it’s important for you to know when you need medical attention. With that in mind, here are 5 signs you need to visit an emergency dentist:

You’re Experiencing Severe Pain​:

One of the main reasons you need to book yourself an emergency dentist appointment is if you’re experiencing severe pain. Although toothaches can be incredibly painful, you need to be in severe agony to be able to consider an emergency appointment. Whether that means your pain doesn’t subside with tablets or it means you’re unable to do day-to-day activities, if you’re in pain you need to see someone straight away. For at-home ways to treat severe toothache, you can visit this site here.

You’ve Been In An Accident That Has Damaged Your Tooth​:

If you have been in an accident that has damaged your tooth, you need to book an appointment as soon as you possibly can. Although you may not be able to fix the issue right away, the sooner you see a professional the better. Not only will they be able to tell you the type of treatment you need, but they’ll be able to give you something to help with the pain. For advice when it comes to damaging a tooth, you can visit this site here.

You’ve ​Been Referred By A Professional:

Another sign you need to visit an emergency dental office is if you have been referred by another medical professional. Although you may not feel as though you’re in a medical emergency, a toothache can affect several other parts of your body. From earaches to sore throats, you may find that a dentist is able to help.

Your Pain Hasn’t Subsided​:

If you have visited the dentist with an issue in the past and the pain still hasn’t subsided, you may want to book an appointment to see them again. If the pain is getting worse, you need to ensure you’re booking an emergency appointment, as it could be something serious. If you can’t get an appointment right away, you might want to consider calling an out of hours helpline.

There’s No Other Practice Open​:

Finally, if there is no other practice open and you think you need help right away, it might be best to book an emergency appointment. If you’re unsure, the dental office will also be able to advise you as to whether or not you can wait until your regular practice is open again.

If you are experiencing extreme problems with your teeth, use the advice above and act accordingly!

Featured Image By: StockSnap from Pixabay