Tag Archives: sleepy time

Nov5

Sleeping Good, Feeling Great

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Sleeping Good, Feeling Great

Hello!! I have had a few appointments with my new therapist and it has been most helpful! She is seriously the best and is so much fun to talk to – it’s almost like I’m venting to a friend and I really like that. I have noticed a significant difference in my mood already just by being able to vocalize some of the things that have been weighing on my mind. Another big change that I made other than therapy is finding someone new to handle my medication management and that has been a HUGE success!

It’s incredibly important to get professional help for your well-being when you’re struggling mentally. There are some great services out there, like this website, that you can look into when it comes to improving your mental health and well-being in general.

Prior to the new person I have been going to for med management, I was just seeing a general practitioner. He was fine, but our appointments literally only lasted like two minutes and it was expensive as all get out. So, I decided to make an appointment with a nurse practitioner who works in the same office as my therapist. My only regret? That I didn’t do it sooner because she is awesome and prescribed me a new medication that has seriously changed my life.

This past summer, I was diagnosed with PTSD. I have always suffered from night terrors, but it was getting to be SO extreme. There was a point when I was only having a handful of night terrors per week and it turned into an every single night affair. For months, I was waking up every night screaming and it was horrible for both me and Johnny. It was so hard to fall back asleep after I jarred us awake from screaming bloody murder and we were going through life exhausted.

I had no idea that there was a medication that could help with my night terrors, so I never brought it up. You could have knocked me over with a feather when my nurse practitioner told me that there was something that she could prescribe! Since taking this new medication, I have not had one single night terror. None. Nada. Zip. Zero. I don’t think I realized how sleep deprived I was until I was actually getting a good night’s sleep for the first time in months.

Now that I am sleeping better, I feel energized, my mood has improved, and my work days don’t feel anywhere near as daunting. Normally, I would be too fatigued by the time the weekend rolled around to do anything. Now, Johnny and I have had outings with friends, family, and ourselves every weekend. It’s fun! I feel more like myself than I have in months and I am so thankful that I am finally sleeping through the night. The power of being well rested is a real thing!

If you feel like you are struggling, I can’t encourage you enough to seek help. It might feel scary, but you are going to feel so much better and I am proof of that. I know you can do it! ❤

What is something that helps you sleep well? Do you dream a lot when you sleep? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Jul27

How To Beat The Summer Heat At Night

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How To Beat The Summer Heat At Night

Many of us find it hard to sleep in the heat. However, you don’t have to suffer through the extreme temperatures. Below are just a few different ways to keep cool on a hot summer’s night so that you can catch some Zs comfortably:

Leave windows open:

An obvious way to deal with the heat is to leave windows open. To encourage a breeze through your home, consider keeping interior doors open on a hot summer’s night (you may want to use doorstops to stop them slamming). If you get bugs coming in through your windows at night, consider installing bug screens that will allow air through while keeping bugs out.

Place fans in the right locations:

Fans can help keep you cool as you sleep. The best place to put a small fan in a bedroom is in an open doorway on the ground facing up into your bedroom. Most hallways are cooler because they have less windows, while air is typically cooler at ground level than up high. If hot air is still coming in through a window, do not place a fan by your window as it will just help blow hot air in. Some people place fans near windows facing outside to help blow hot air out, however this is typically more effective during the day.

Install air conditioning:

The most effective solution against heat in your home is air conditioning. Most homes already have AC, although it can vary a lot in quality. Consider whether you need to upgrade your air conditioning. Older units typically start to become less effective at cooling the temperature over time. In other cases, homes may have systems that are too weak for the size of the home (particularly if additions have been made to a home, but no added vents have been installed).

Use breathable bedding:

Summer is definitely not the time for thick duvets and flannel bed sheets. Ideally, you want light and breathable bedding. Cotton and linen sheets are a good choice. You could even try bamboo sheets. Consider sleeping with nothing but a sheet over you or use a light quilt.

Take a cool shower before bed:

You’re likely to find it harder to go to sleep if you’re already hot and sweaty. Taking a shower or bath in some cold water could help to clean off the sweat and bring your body temperature down. It doesn’t have to be freezing cold water – lukewarm water is fine.

Cool down your bedding:

You could also consider cooling your bedding before you go to sleep. Some people place their bed sheets in the freezer or fridge for five minutes before going to bed. This could stop you from getting hot while trying to get to sleep. Of course, some people may find this to be too much effort (you’ll need to have a spare fridge/freezer drawer, plus it means making your bed before you go to sleep, so bear this in mind).

Summer is a joyous time, albeit a hot one! Use the tips above to beat the heat when trying to sleep.

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Feb3

Establishing An Effective Bedtime Routine For Kids

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Establishing An Effective Bedtime Routine For Kids

Kids can be enormous bundles of energy. But like all people, they still need to recharge their batteries. The appropriate hours of sleep for a child depends on their age, with younger children needing more sleep to help their bodies grow. For example, kids between the age of 3 to 6 years old need between 10 to even 12 hours of sleep. Not all this sleep is done at night, with parents heavily encouraged to put them down for afternoon nap times.

However, for the main event at night, it can be difficult to get your kids to settle down, especially if they are excited. One of the best ways to get your kids to sleep better and quickly is through an efficient bedtime routine. If you are struggling to get your kids enough hours of sleep, try these tips for an effective bedtime routine:

Limit the Sugar:

Unless you want to start rooting around your medicine cabinet for expired melatonin, you do not want to feed your children anything overly sugary after dinner. Not only can they become hyperactive from too many sweets, but the resulting sugar crash can also make their night’s sleep uncomfortable. This means you need to regulate the kind of dinner you give your children.

First, avoid sodas and sugary drinks and instead serve fruit juices or even just plain water if possible. If your kids still want to eat dessert, you may opt to give them only a small amount of something. Or you can choose to give them fresh fruit.

Bath time:

After they’ve eaten, it is now time for them to have a bath. Research has shown that taking a bath about 90 minutes before going to bed can be helpful in cooling down the body and getting you into a more restful state.

Remember to use bathing products that are appropriate for their age. For example, some facial foam brands are formulated to clean skin that experiences heavy exposure. Although this is great for adults who routinely spend time outdoors, it can be strong for children. Make sure to temper their bathwater as well, making it warmer if it’s chilly or a little cooler if the summer air is too hot.

Some Screens:

Your kids may want to use the internet or some form of digital device to watch their favorite cartoons or play some games. After dinner, it may help them wind down to have about a half hour to an hour of screen time. This can mean playing with a smartphone or some time in front of the television screen. Just make sure to supervise the content that they are viewing.

Read to Them:

Reading to children at bedtime has been a custom with children for centuries and it is a great way to bond with them. You can also expect them to develop vivid imaginations and enjoy reading, a useful hobby to instill early on. Let your kids select their own reading material from a selection of books and be sure to ask them frequently if they have any questions.

Kids take time to comprehend what’s happening and you may need to read something slowly or repeatedly. Picture books will be a sure hit with kids since they allow children to visualize what they’re reading with you.

Careful with the Light:

A final consideration that many parents have to face is whether to use a nightlight. These devices are used to comfort children with illumination when they are still afraid of the dark. However, some parents may feel that a nightlight only keeps kids awake due to the illumination. You can avoid this by buying a nightlight with adjustable brightness and placing them close to the floor rather than high up, where the glare can wake your kids. Finally, you may wish to employ some strategies to slowly wean your kids away from using them.

A successful bedtime routine can help your kids settle down at night and get the rest they need. Fine tune these tips to accommodate your their needs and you can look forward to restful evenings and healthy children.

Nov12

Where Should Your Dog Sleep At Night?

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Where Should Your Dog Sleep At Night?

It’s important that your dog gets a good night’s sleep, but just where should they hit the hay? Are certain sleep options healthier than others? This guide explains it all:

Should I get a dog bed?

A dog bed can provide a cozy place for your pooch to curl up. If you’ve got hard floors, it is essential to set up a dog bed. This could be an improvised bed made of pillows and blankets. Alternatively, you could buy specially engineered dog beds from a company like Pawpedics to provide ultimate comfort. It’s important that any dog bed is large enough for your dog. Dog beds should be regularly washed to keep them nice and clean.

When looking for a new dog bed, make sure you find one appropriate for the size of your dog. A large dog bed, for example, would be great for a Golden Retriever. Or, of course, a tiny dog diva who wants lots of space to lounge on. Hey, we all need our beauty sleep! Other than the size of the bed, you should consider if your pup needs extra support when lounging on it for therapeutic needs. To find the right dog bed for your pet, simply enter a search for “dog bed singapore” (or your local area). From there, you can read recommendations from other pet owners, explore your options, and look at sizing charts too,

Should I get a dog crate?

Dog crates are often used for training puppies to stay in bed at night so that they don’t wander about and cause mischief (or hurt themselves) while you’re asleep. Crates can also provide a sense of security for older more anxious dogs, providing them a private place to escape to.

As with a bed, a crate needs to be the right size. Make sure that they can stand up and lie in it comfortably. Be wary of buying a small crate for a large breed puppy as they may quickly outgrow it. You shouldn’t be locking your dog up in a crate for hours on end during the day. Crates should be used only for helping dogs to sleep – not as a method of keeping your dog contained while you go out for work (you’re better off hiring a dog-sitter).

Can the dog sleep in my bed?

Some people allow their dog to sleep in their bed. There’s nothing wrong with it, just understand that once you start allowing this, it will be very hard to train the behavior out of them if you change your mind. Allowing a dog to sleep in your bed can strengthen your bond, plus they can provide great cuddles. However, you’ll need to get used to your bed being covered in dog hair. Larger dogs may also take up a lot of space, which could lead to a disrupted sleep.

While the correct answer to where a dog should sleep is always in your bed or on the couch, there are other alternatives too for a good night’s sleep for your pup.

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Oct25

How Not Sleeping Enough Affects Your Health

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How Not Sleeping Enough Affects Your Health

Not sleeping enough over any prolonged period of time will negatively affect both your mental and physical health. If you are regularly getting less than at least seven hours a night, you will fall into the category of not sleeping enough. Perhaps you already have started to notice some symptoms of lack of sleep. Or maybe, you are unaware of the consequences. Either way, if you, do not sleep enough, you should make a valiant effort to get more of it, and here are a few reasons why:

Your Immune System:

When you are asleep, your body gets to work on fixing and repairing any damage that has occurred during the day. Beauty sleep is called beauty sleep for a reason! The body is able to help strengthen the immune system and regenerate cells which are vital to helping you fight off infections. Over time, if you do not sleep enough, you will find that you fall victim to more colds, flues, and potentially worse infections.

Your Memory:

While you sleep, the brain changes short-term memories into long-term memories. You may find that not sleeping enough goes hand in hand with a bad memory.

Your Central Nervous System:

Not sleeping an adequate amount can disrupt the body’s ability to send, receive, and process information. Sleep deprivation will exhaust the brain just as much as the rest of you. It will affect your concentration levels and you might find it difficult to learn something new. It can affect your coordination, meaning that you are more prone to accidents. This can have drastically tragic consequences on things like driving, for instance. Your mental and emotional state will be in constant flux. You will have more mood swings and become far less patient. It will also affect your decision-making ability. If you have a chronic lack of sleep, you may even start seeing hallucinations or trigger things such as mania and paranoia.

Depression:

Lack of sleep can lead to depression. Having our mood affected in such a way can have very serious consequences. It may even lead some people to consider suicide or begin drinking or taking drugs. The irony is these habits negatively affect sleep even more. If this resonates with you, then maybe going to rehab centers may help you see the light at the end of the tunnel.

Your Heart Health:

The health of your heart is affected by your blood pressure. When you sleep, the body regulates blood pressure and helps to prevents heart disease. That means that by not sleeping enough, you may end up with heart complications.

Obesity:

Unfortunately, not sleeping enough may well be a contributing factor to obesity. Some people who do not sleep enough will find that due to their lack of energy, they eat more sugary or fatty foods to compensate. It is a false economy and does not work. Also, being overweight may cause you to wake up hungry in the middle of the night, resulting in more snacking.

A good night’s sleep, clearly, does a lot more than make you feel well rested every morning. Catch some Zs and let your body work behind the scenes to help keep you healthy.

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Oct7

What’s Going Wrong With Your Health Right Now?   

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What’s Going Wrong With Your Health Right Now?   

What is wrong with your health right now? We can almost guarantee that you are not as healthy as you would like to be, which means that you need to make a conscious change. You don’t want to be stuck in a cycle where you change one thing about your health, to then change another, lacking on the first until it is non-existent. Sometimes, you’ll need to take big action like getting addiction rehab to help your health. But oftentimes, it could also be some minor lifestyle changes that you need to make. In this article, we’re going to be looking at some of the things that could be wrong with your health right now and the things that you can do to combat them:

You’re Not Eating Properly:

The first thing that you need to do is look at your diet. It’s likely the case that you are not eating properly which is terrible for your body. For example, if you are constantly reading up on dry-aged steak news rather than actually cooking healthy meals with the food that you have in the fridge, you’re going to be ordering a lot of takeout. We’re not saying that takeout every now and then is bad, but we are saying that you need to make use of fresh fruits and vegetables, lean meats if you eat them, and other healthy foods.

Your body needs the correct vitamins and minerals in order to keep going, and you are responsible for giving them to it. If you don’t, you are going to see some changes to your body that you are not going to like.

You’re Not Attending Checkups:

When it comes to your health, you need to be attending any and all checkups that you are called for. This could include anything from screenings to hearing checks. There will be more things you are at risk of developing as you get older so it is essential to stay on top of your health and well being. It may be that a hearing check informs you of your need for hearing aids, don’t worry there are many different types to choose from and they can help you live a better, fuller life.

You’re Not Moving Enough:

It might also be that you are not moving enough. If you are somewhat of a couch potato, then you know that you need to exercise more. If you’re thinking that exercise isn’t your thing, it doesn’t need to be. Nobody is saying that you have to go and sign up to a gym right now, completing high-intensity workouts six times per week as this is going to be far too much. In fact, you will probably hurt yourself if you try to do this. Instead, we recommend that you start going on a walk twice per day for around half an hour. This is enough to get your body moving, get your blood pumping, and help you become fitter.

You’re Not Sleeping Enough:

Sleep is important because this is when your body does all of the things that it can’t do when you are awake. If you are not sleeping enough, you need to make some conscious changes such as removing all tech from your room when you go to sleep at night and going to bed at an earlier hour.

We hope that you have found this article helpful and now see some of the things that could be going wrong with your health right now!

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Aug17

Taking Care Of You, Too

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Taking Care Of You, Too

Between work, cooking, maintaining your household, and social engagements, making time for you can feel impossible. This can lead to burnout, break downs, and even more stress! When you are starting to feel the side effects of a constantly on the go lifestyle, it’s important to take a step back rather than push yourself harder. Today, we are going to look at a few simple things that can be done to make sure you are taking care of you, too. Let’s get to it:

Beauty Sleep:

A restful night of sleep is so crucial in so many ways. Not only does getting your full eight hours give your body time to rest and heal, but you will feel so much more active and alert every morning. It’s nice to start your day with some pep in your step rather than dragging your feet just to get out of bed. What is preventing you from getting a good night’s sleep and what can you do to improve it? Perhaps, your bedroom needs to be a more soothing place to lay your head after a long day, which can be achieved with these ideas.

Schedule Appointments:

While scheduling appointments for various things like the eye doctor, dentist, and general practitioners isn’t the most fun thing, it will help keep you feeling your best and that’s what is important. A professional dental lab in your area is a great place to start and don’t forget to tend to your mental health, too. An appointment with a counselor or therapist can be especially beneficial if you have been feeling overwhelmed, overworked, and over stressed as of late.

What Does Self Care Mean To You?

Self care won’t look the same for everyone and that’s okay! I, personally, love doing a face mask after a long day at work to unwind but that might not work for you. So what does self care mean to you? Is it going to the gym? Going on a long hike? Buying yourself some beautiful flowers for your kitchen table? Once you narrow down what makes you destress, you will know what options are best to turn to when you are feeling some type of way.

Positivity, Please:

Thinking positive thoughts is so important even if you aren’t feeling very positive. Do you have a mantra that you like to repeat to yourself? What about some positive affirmations on sticky notes to look at throughout the day? What’s that old saying – fake it till you make it? Sometimes you just have to give yourself the mental push for good vibes and, eventually, your positive outlook will become second nature.

Doing for others is an amazing thing but don’t forget to do for yourself, too! ❤

Jun10

Working On Your Wellness: Tips To Make Your Health A Priority

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Working On Your Wellness: Tips To Make Your Health A Priority

Your mental and physical health should always be your top priority. Wellness is such a popular issue these days that it seems like everyone is discussing it. It’s important to make self-care a habit. We recognize that it is not that simple! With your career, family, house chores, friends, and so on, you may feel anxious and overwhelmed at times.

The majority of individuals are aware of the necessity of maintaining good health. However, the same folks make a variety of excuses and justifications for why they don’t have more time to pay attention to their health and do things like eat healthily, exercise, have their eyesight checked, and visit the dentist. They forget about how they feel, whether they prioritize work or other commitments. The good news is that you can put your health first while still performing effectively at work. It isn’t necessary to choose between the two. As a result, we’ve compiled a list to help you to prioritize your health and wellness.

Consider how you use your time:

People’s most common reason for not enjoying their life is that they do not have enough time. But the issue is that you are unaware of how you spend your time. Are you making the most of it? Is there anything you can do differently? Something that has the potential to make you happy? So, think outside the box. Maybe you’re stuck for business ideas since you haven’t discovered the appropriate place to unwind.

Have you tried going to the gym first thing in the morning? According to experts, this is a terrific method for allowing your mind to dwell on work while your body concentrates on health. Take a little break and go for a walk. Take a deep breath of the fresh outdoor air. You’ll feel amazing later on and you’ll probably be a lot more creative and productive. Work may be postponed, but your health cannot.

Make sure you get enough sleep:

Sleep costs nothing, but it is vital to living a healthy and happy life. Not getting enough sleep in the short term makes you feel drowsy and unproductive for a day or two; not getting enough sleep in the longer term can lead to a weakened immune system, which in turn leaves you vulnerable to illness and disease.

A good sleep routine is essential. Try to go to bed at the same time every night and wake up at the same time every morning. Switch off the screens an hour or so before you head to bed and avoid drinking caffeine late in the day to help you drift off into a deep, restorative, and peaceful sleep.

As the old saying goes, ‘you can’t pour from an empty jug’. Make sure you fill yours up!

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Apr11

Back To School: My Reoccurring Dream

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Back To School: My Reoccurring Dream

Hey! I have reoccurring dreams fairly frequently and if it isn’t dreaming that I’m back to working retail or in a play and have forgotten all of my lines, then I am dreaming about going back to school. In fact, I just had the dream last night and it never fails to freak me out as soon as I wake up. Not because it’s “scary” by any means but it feels so real that I wake up really thinking that I never took a class that was essential for me to graduate!

The dream always starts out with me in the counselor’s office at Cuyahoga Community College and he or she is explaining to me that there were a few classes in grade and high school that I didn’t take and, technically, never graduated from either of them. Then, with a flash, I am back at my grade school and retaking classes and tests like my life depends on it. It’s so wild!

Last night, the dream ended with me completing grade school because I was kind of waking up. Sometimes, however, the dream will end with me finishing the high school classes too. It’s basically the dream equivalent of Adam Sandler’s “Billy Madison” but not anywhere near as fun lol. No matter how the dream ends, trust and believe that I always wake up with a start! I dream really vividly and, as soon as I am waking up, I feel like I need to rush to get ready for school.

I have been having the same reoccurring dreams for literal years and each of them have never really changed. Clearly, that doesn’t mean that I don’t feel shocked every time they happen, though! Whether they are reoccurring or a one time thing, dreams can be so crazy and I am curious about everyone else’s so feel free to answer the following prompts:

What is the craziest, scariest, or funniest dream that you have ever had? Do you have any reoccurring dreams? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

 

Jul6

Setting Up Your Bedroom For Optimal Sleep

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Setting Up Your Bedroom For Optimal Sleep

If you want to feel great and function to the best of your ability each day, then it’s essential that you get good sleep. Your bedroom is one of the most important rooms in your home, and you want the space to feel cozy and personal to you.

There are steps you can take to help set up your bedroom for optimal sleep so you can wake up feeling refreshed each day. You’ll thank yourself later on for following through with these actions when you have more natural energy and aren’t having trouble falling or staying asleep:

Find A Suitable Room Temperature:

A bedroom that is too hot or too cold will be distracting and keep you from getting optimal sleep. You don’t want to be tossing and turning all night because the space isn’t properly heated or cooled off. One idea is to install a wall mounted AC unit, which is an affordable and efficient way to keep your bedroom at an ideal temperature, especially during the summer months.

Invest in A Comfortable Mattress & Bedding:

Another aspect to pay close attention to is your bed itself. Invest in a comfortable mattress and bedding so you feel at ease as soon as you hit the sheets. Take your time shopping for a mattress that won’t hurt your back and cause you aches and pains. The right sheets and comforter can also impact your sleep and how comfortable you are, so read reviews from other consumers before making a purchase.

Paint & Decorate with Soothing Colors:

Set up your bedroom for optimal sleep by painting and decorating the space with soothing colors that will reduce stress and anxious thoughts. You want to avoid bold and bright hues that may stimulate your brain and keep you up. You want shades that will deliver a sense of calm as soon as you enter the room. Review some of the best paint colors for a restful sleep so you can make any necessary adjustments.

Remove any Clutter:

A messy and disorderly bedroom may also be getting in the way of you achieving optimal sleep. Therefore, set aside time to remove any clutter and make sure all of your belongings have a place to live. Hang up your clothes nicely or put them in the drawers and clean often to maintain a tidy and inviting space. Seeing clutter before you try to go to bed may cause your mind to race, which can be detrimental to you being able to fall asleep.

Replace Old Window Treatments:

You may be missing out on a good night’s sleep because your bedroom isn’t dark enough. One idea is to replace old window treatments that may be letting in too much light at night. There are plenty of options on the market to choose from that will allow you to darken the room and make sure it stays dark throughout the evening hours, and when the sun starts to rise. Another option may be sleeping with an eye mask but this might not be as comfortable for you.

Catch some Z’s with the tips above and have the sweetest of dreams! ❤

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