Tag Archives: tired

The End Of Insomnia: Putting A Stop To Sleepless Nights

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The End Of Insomnia: Putting A Stop To Sleepless Nights

It is estimated that up to 60 million Americans experience insomnia each year. If you’re familiar with lying awake watching the clock tick by painfully slowly in the early hours, you’re not alone. Although insomnia is a common problem, this doesn’t make it any less serious. The reality is, that we need sleep. Without it, there’s a risk of physical and mental health complications. If you can’t sleep and you long to wake up in the morning feeling refreshed and invigorated, hopefully this guide will prove helpful:

Setting Your Body Clock:

Many of us make the mistake of trying to catch up on sleep by napping during the day or getting up later the morning after. While this may provide temporary relief, in the long-term, it can actually exacerbate the symptoms of insomnia. Your body has an internal clock, and if you’re sleeping at all hours of the day, that clock is going to be off kilter. Try and establish a routine, which means that you go to bed and get up at the same time every day, even on the weekends. Your body will get used to this new pattern, and hopefully, you’ll find that it is easier to doze off and get up in the morning. If you lose track of time very easily and you tend to fall asleep on the sofa, set an alarm or use an app to remind you to go to bed.

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 Sleepy time!

Seeing Your Doctor:

If you can’t sleep on a regular basis and you can’t even remember when you last had a good night’s sleep, consider making an appointment with your doctor. If you miss out on sleep, it can have a negative impact on your health and your mental well being. People who sleep well are proven to have a lower risk of stress, anxiety, and depression and they tend to have better immunity and higher energy levels. When you see your doctor, they may recommend making some changes to your lifestyle and also your sleeping environment.

In more severe cases, they may advise you to take medication. When you pick up your prescription, read the instructions carefully. If you develop side-effects, this may be a result of taking the wrong dosage, or it may be your body’s reaction to a new medication. If you’re worried about the dosage, speak to your doctor. If you have been advised incorrectly, you may wish to consider taking legal action and seek an expert for your malpractice claim. In many cases, side-effects occur as a natural response to medication, and it is sometimes possible to switch to other drugs that may not have the same impact.

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 #earlytobed #earlytorise

Exercising:

Exercising has multiple benefits for people who struggle to sleep. Exercise tires the body out, but it also has powerful stress and anxiety relieving properties. When you’re worried about something or you feel like you’re under pressure, this can make it really difficult to switch off at night. If you can clear your mind and relax before you get into bed, this is going to improve your sleep quality enormously. Activities that are particularly beneficial for relaxation include yoga, Pilates, Tai Chi, swimming, walking, team sports, and kickboxing. insom2.png

 Get your yoga on before bed!

Leaving Work At The Office:

Do you check emails in bed or spend hours thinking about what you’ve got to do tomorrow? It’s easier said than done, but leaving work at the office is so important. Nobody is capable of working twenty-four hours a day, and it’s vital to have a healthy work/life balance. You need downtime to recover, rest, and relax. When you get home, don’t start looking at your inbox and focus on enjoying the evening. If you get a good night’s sleep, you’ll work much more efficiently the next day. Read a book, chat with your friends, watch TV, and just chill out.

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No more checking your phone before bed!

Are sleepless nights taking their toll on you? If you’re not getting enough sleep, the sooner you make changes, the better. Try and adapt your routine to ensure that you go to bed and wake up at the same time each day and aim to incorporate exercise sessions and time to wind down and relax into your daily regime. If you’ve made changes, but you still can’t sleep, don’t hesitate to see your doctor. There are treatments out there that can help you tackle insomnia and get the rest you need.

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Why You Can’t Get To Sleep At Night

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Why You Can’t Get To Sleep At Night

Sleep is incredibly important for your mental and physical well-being. Some health professionals have even gone so far as to say that getting an adequate night’s sleep is as important as a well-balanced diet. For this reason, if you are struggling to get a decent night’s sleep, you need to come up with some ideas as to why, and try to combat them. Here are some of the most common:

You’ve Slept In: Lots of people stay up late one night and then sleep in the morning after to make up for it. It makes sense to do this, but unfortunately, it’s the reason why you can’t sleep now. Doing this throws off your body clock, and makes it harder to fall asleep again at night, as your body is now programmed to go to sleep at a later time. The most obvious remedy to this is to not have late nights, but I know that isn’t always possible. Instead, ensure that you don’t sleep in more than an hour later than you usually do, and have a short 20 to 30 minute nap in the afternoon if you start to feel tired. Just make sure that it’s no more than 20 to 30 minutes, otherwise, you will still be wide awake in the evening, and be back to your original issue.

You Need A New Mattress: If your mattress is lumpy and uncomfortable, then it’s understandable that you can’t fall asleep on it. You should aim to replace your mattress every 8 to 10 years, depending on how comfortable and supportive it is, but you can replace it sooner or later than that depending on its state. Even if you only got a new mattress a few years ago, you might still need to get a new one, depending on your own preference. If you have back pain, for example, you might want to invest in a specialty back pain mattress to help you sleep more soundly at night.

You’re Worried About Something: If you’ve had a particularly tricky day at work or have had an argument with a loved one, it’s often when you’re trying to sleep that these thoughts creep up on you. It may be hard to control our thoughts when we’re wide awake and alert, but it’s even harder when we’re slowly drifting in and out of consciousness. Although you can drift in and out of sleep while worried, it certainly doesn’t feel like you’re sleeping, so you wake up feeling as if you haven’t slept at all. If you’re feeling worried or anxious while you’re trying to sleep, you should keep the lights off, but go to another place in your house for a little while. This stops you from associating your bed with your anxieties and difficulty sleeping.

You’re Hungry: If you go to bed while you’re still hungry, you are never going to have a decent night’s sleep. Hunger pangs are sure to wake you up, that’s if the sound of your stomach growling doesn’t first. To avoid this, you should have a snack before you go to bed. You should opt for something high in protein, as this often makes us feel fuller than fat or carbohydrates. Something like a hard-boiled egg will do the trick and keep you from going to bed growling.

You Can See Light: Although some children, and even adults, struggle to sleep without some sort of light on, whether this is a small night light, a lamp, or the main light in your bedroom, it’s unlikely that they have a fulfilling sleep. This is because even the smallest amounts of light can pierce your retina, and send signals to your brain to keep you awake. Even the tiny light on your TV or DVD player can cause issues. The easiest way to combat this is to make sure that there is no light on in your room. Even the streetlights outside could be keeping you awake, so be sure to buy blackout curtains or blinds. You could even buy an eye mask to block out any light sources that you can’t control so that your brain knows that it really is night time.

There is a whole variety of reasons that you may not be able to sleep at night, so if none of these are right, then there is always something else that you can try. Sleep deprivation is a serious issue, so if you’re not getting any sleep for days in a row, be sure to visit your doctor and ask for some advice. sleepyy1

Zzzzzzz

Featured Image By: Flickr

Dream On! Advice To Send You To Sleep

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Dream On! Advice To Send You To Sleep

It is amazing the difference that a good night’s sleep can make to your physical and mental well-being. Unfortunately, in today’s fast paced world, this is something that is becoming more and more elusive for many of us. In between jobs, hobbies, time with friends, and family commitments, getting your eight hours a night is something that can easily seem like it is just out of reach. Getting yourself into good nightly habits can really make all of the difference when it comes to drifting off. Here are a few techniques that you can try out to help you get the sleep that your body and mind is craving:

Stay on a Sleep Schedule: Getting your body to adapt to a sleep schedule can make a huge difference when it comes to nodding off quickly. Try to keep to your schedule as much as possible on weekends, holidays, and days off as well. This consistency plays a big part in reinforcing a strong sleep-wake cycle. You should establish a nightly routine that helps your body become naturally ready for sleep. Whether this involves yoga, meditation, or reading a chapter of a book, find an activity that works well for you and stick to it.

Watch What You Eat and Drink: Going to bed when you are either hungry or full can make it much more difficult to fall asleep. Try to eat a good meal at least a couple of hours before you go to bed so that you are comfortable. Also, try and limit how much you drink so that you don’t disrupt your sleep by having to get up and use the restroom. You should also try to avoid nicotine, caffeine, and alcohol, which can all disrupt the quality of your sleep.

Create a Comfortable Sleeping Environment: For most people, a room that is cool, dark, and quiet is the best kind of sleeping environment. Light blankets and a couple of fans is the best way to keep cool during the summer months. If you find that too much light it seeping into your room at night, you could try a blackout blind. As for quiet, try sleeping with earplugs in to block out any background noise (like your partner’s obnoxious TV shows!). If you are looking for comfortable bedding, Plumeria Bay specializes in a range of items. Keeping your sheets fresh and clean can help you drift off into a perfectly comfortable la la land.

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La la la la la la la la SHEETS OF EGYPTIAN COTTON!!

Manage Your Stress Levels: If you find that you have too much on your mind, this can make it much more difficult to fall asleep at night. Try to set some time aside every day to reduce your stress levels. Focusing your mind on a hobby, physical activity, or breathing exercises can help to take your mind off of what is causing you anxiety. Another activity that has been found to have results is writing down what is on your mind before you go to bed. You will be able to deal with these things the next day rather than worrying about them at night when you can’t do anything about evil coworkers or the following day’s to do list.

Follow these tips, catch some Z’s, and dream on!

Featured Image By: Pexels

Why Sleep Is The Most Important Part Of Good Health

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Why Sleep Is The Most Important Part Of Good Health

People who regularly achieve a good night of sleep tend to be more healthy. Good sleepers have more energy, a better mood, and far more focus on their tasks. If you’re lucky enough to sleep well most nights of the week, you may also be better able to manage your weight effectively, as well as your relationships. Physical health and mental health rely on good sleep. Yet poor health can lead to sleep loss and exhaustion.

Should you try to sleep more if you are unwell? There are, of course, many benefits of sleeping more. During sleep, the body regenerates and fights germs and infections. Unfortunately, too much sleep outside of your regular routine can leave you feeling groggy. You may even struggle to get back into a good, healthy sleep pattern. It’s important that you sleep well, but sleeping too much at the wrong times may actually set you back.

Should you rely on prescription medications to help you sleep? A healthy, natural sleep is not always achievable once you have taken some of these drugs. Sleep should rest the body and all of your muscles. Some sleeping drugs do this well. Sleep should also permit the brain to reach REM sleep. There are five different stages of sleep. Not all sleeping aids benefit this process. A natural sleep is best if you are able to achieve it.

Why do we need full cycles of sleep? We tend to sleep for about seven and a half hours a night. This is long enough for five cycles of sleep that last about ninety minutes each. Each cycle is different and will go through the five stages of sleep in different ways. Some stages allow for dreaming, while others allow for a deep level of physical relaxation. Healing, regeneration, mental filing, and even preparation for the coming day happen during sleep. Interruptions can lead to confusion, memory difficulties, and a lack of focus.

There are plenty of things that you can do to promote healthy sleep. A healthy lifestyle is the best way to ensure that you can fall asleep at night. Fresh air outdoors and exercise play a big part in preparing your body and mind for sleep. Avoid screens just before you want to go to sleep, as they emit blue light that confuses the brain chemistry into believing it is daylight. Avoid caffeine, too, if you struggle to settle at night. Finally, make sure that you have a good, consistent bedtime routine.

What can I do if I wake up at night? It’s a healthy part of the sleep cycle to wake up before the next one begins. We usually don’t notice or remember it, though. If you wake fully, it can be quite frustrating. Try not to let it bother you. Reset your sleep by performing the last two or three parts of your bedtime routine again. It doesn’t matter if you get out of bed for a glass of water first. If something woke you, consider making some changes to your room for tomorrow night. Earplugs to eliminate unwanted sounds and blackout curtains to remove excess light can be very helpful here.

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#Sleepygirlproblems

Should I be this uncomfortable in bed? There is no need to be uncomfortable in bed. Physical ailments can lead to discomfort from time to time. Try not to rely on painkillers as some can alter your sleep cycle. Instead, invest in the best bed that you can buy. Mattresses for great sleep are available from many leading brands. Some are made from memory foam that is designed to hold your body in a supportive posture. This is particularly helpful for people with aches and pains or those nursing an injury.

Is a lack of sleep harmful to my health? Poor quality sleep, or skipping a whole night isn’t just harmful to your health, it’s dangerous. As soon as you start to drive your car, you’ll know you’re tired. Your focus isn’t sharp, and you’re making mistakes. This can become fatal, yet many of us admit to driving while tired. Your relationships can suffer because a lack of sleep makes us moody and irrational. Simple things that wouldn’t usually bother you can become hugely irritating for you. This can lead to some out-of-character behavior.

Beyond the mood swings, your metabolism could also be upset. You’ll feel more hungry and may need an extra meal to get you through the day. This can quickly and easily lead to weight gain if it happens regularly. Your digestive system won’t be as effective, either, so you may notice bloating and indigestion quite quickly. Injuries won’t heal if you don’t sleep and that cold will drag on and on. Good health really does rely on good quality sleep every night.

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That looks so uncomfortable!!

Why can’t I sleep? There are so many causes of sleep problems. Falling asleep is quite hard to do if you’re not used to doing it. This is why many parents of newborns struggle to help their little ones get enough sleep. It isn’t quite as natural and instinctive as you might think, and being overtired can exacerbate the problem. Preparation is very helpful here. Set up a healthy approach to sleep and a good bedtime routine. This will ensure that your body and mind are both prepared for falling asleep.

During daylight hours, get plenty of fresh air and exercise. Try to avoid stimulants like chocolate, sugar, and caffeine from about 4 PM. Alcohol can also make it tricky to stay asleep, so avoid this for now. At bedtime, switch off your electronic devices and avoid having any in your bedroom. Good sleep hygiene guides recommend using the bedroom only for sleep. Have a warm bath each night and stick to the same tasks in the same order. Once you’re in bed, use a low light lamp to read a chapter or two of your favorite book. If you find that you’re lying awake, simply try the routine again.

Stress is a big problem for many parts of your life, including sleep. Write down what worries you if your mind is spinning at bedtime. Use waking hours to address one thing on that list each day. Over time, your ability to fall asleep will become more natural and you’ll rest well all night long. Sweet dreams!

Featured Image By: Pexels

Break Time!

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Break Time!

Heyyy everyone and happy Tuesday! It’s been a solid morning of homeworking and coffee drinking, so I figured now would be a perfect time to take a study break and touch base with all of you before I continue on with my day. I’m really REALLY fucking tired today. Did I tell you guys that I’m completely out of both my sleeping pills and my antidepressant? If not…I’m completely out of my sleeping pills and antidepressant. -__- So I haven’t been sleeping much these past few days and now that I’m not on any of the pills that I’ve been taking daily for the past few years I’ve been feeling some awful withdrawal symptoms. Now on top of being exhausted from not having a decent night of sleep since last week, I feel like I have the flu but really it’s just medication withdrawal. I feel dehydrated, weak, and really disoriented…It’s not a good feeling. I’ve been up and running since nine o’clock this morning, but I already feel like I’m ready for bed and it’s barely after noon. #FML On the bright side, I treated myself to some Starbucks this morning after getting my brother to work compliments of the gift card that my nail tech got me for my birthday. If you haven’t tried the cold brewed coffee from Sbux then you need to get on it pronto. It’s a little bit more expensive than the classic iced coffee BUT it’s a million times better so it’s so worth it! When you get iced coffee from Starbucks it can be a very hit or miss experience. Sometimes your drink is awesome and other times it tastes like you’re drinking coffee that’s been sitting in a toilet for a week straight. Lucky for me, I haven’t had a disappointing drink experience ever since Starbucks introduced the cold brewed coffee and it was a nice pick me up to start off my day with coffee that I didn’t have to make. #TREATYOSELF

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My Social Psychology course started yesterday and I can’t complain too much about it. Like a lot of my other classes it’s just a lot of text book reading which can get kind of boring, but that’s okay! It gets the job done and I’m still learning a lot! After this little check in I have quite a bit more to do and then I’m going to meet up with my darling Lea for a quick mid afternoon hang out. Seeing her will probably result in us getting coffee because I feel like a straight up zombie. It’s so frustrating because sleep is something that comes so easily to most people but unfortunately it’s a struggle and a half for me. Last night for example, I was totally exhausted but I couldn’t catch a solid few hours of sleep to save my life. It seemed like as soon as I dozed off I would wake up and then it would take an eternity to get myself back to sleep again. This vicious cycle has been occurring every night since last Wednesday and it’s complete hell. Whatever. -___-

Alrightie, I need to get back to work but I will talk to you all soon! Does anyone have any tried and true methods that help you fall asleep? I wanna hear from all of you, so leave me a comment and let’s chat! Much love. -A very sleepy Sarah

Heavens To Betsy!!! -__-

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Heavens To Betsy!!! -__-

Heavens to Betsy, crew. The old girl is dying over here!! Lil Red is absolutely exhausted. If you recall from yesterday, I had a rude 8 AM text message awakening, so I was super wiped out from that. One would think that I would have had the sleep of the heavens last night, but unfortunately that was not the case. I had the worst caffeine headache of all time yesterday night from drinking hella coffee all day. On top of my head feeling like it was getting hit repeatedly by a brick, my stomach was in knots as well. I was super nauseous while I was trying to sleep, so I spent a nice fifteen minutes or so in the bathroom just hanging out and dry heaving. It was a lot of fun, you should all try it sometime. Anyways, I got back into bed completely wide awake and proceeded to toss and turn for a solid three hours until I finally fell asleep around two. Before I zonked out I experienced every annoying thing that could happen when you’re trying to fall asleep: Being too hot, being too cold, having to pee, wanting something to drink, having to pee again from the drink, the list goes on and on. I had to get up at nine today to get ready to take my brother to work and I was not refreshed AT ALL! In fact, I felt like a bigger hot wreck today than I did yesterday….and I was a hot ass wreck yesterday. I swear guys, if I don’t sleep well tonight, I give up on Friday because I know I’ll be such a miserable bitch! Lord have mercy on a Lil Red! And do you wanna know the major kicker in all of this trauma? MY BELLYBUTTON IS STILL INFECTED!!!! My pasty pale stomach is never gonna feel sunlight on it again because I can’t wear crop tops with my bellybutton looking like a war zone! It literally looks like someone launched a grenade into my bellybutton hole, leaving only redness, dry skin, and destruction. #FML So it’s safe to say Lil Red has had a tough few days, but I’m gonna keep on truckin as usual through the shit show that I fondly refer to as my life. 😉

You might be asking yourself why the title of this post is called “Heavens To Betsy” and I’ll tell ya why: There are some fantastic, underrated phrases that aren’t being used nearly enough in the English language and I wanna make them a thing ASAP! To elaborate further, here’s a list of my personal favorite phrases that I’m hoping will hit mainstream lingo in the near future:

  • “Level with me”: This phrase is my number one favorite. The day I hear “Level with me, Sarah…do you want high heels or wedges for your birthday?” will be the happiest day of my life. And to answer that question….wedges please!
  • “Big deal”: This is a good one!! I love how blaize it sounds. “Sarah, I had an allergic reaction to a bee sting today.” “BIG DEAL!” 🙂
  • “Heavens to Betsy”: It speaks for itself. “Sarah, I had an allergic reaction to another bee sting today.” “Heavens to Betsy that’s twice in one day!”
  • Referring to yourself as “the old girl”: Ladies, I beg of you to start using this one. So 40’s fabulous I can’t even! Say “you sure know how to make the old girl swoon” to your beau and watch him or her crumble under your charm!! You’re welcome!

Oh yes, there are certainly some winners listed above, and I urge all of you to work them into your daily vernacular. And if the haters question them and the man gets you down, you just send them Lil Red’s way! 😉 While you mull over these phrases, here’s some tunes for you to enjoy!

So what are some quirky, fun, and fabulous phrases that you like to pepper your vocabulary with? I’d love to hear from all of you, so leave me a comment and let’s chat! Have a great night! -Sarah

Lil Red: A Secret Five Year Old

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Lil Red: A Secret Five Year Old

A little known fact about Lil Red is that there’s a secret five year old trapped inside of me that comes out when I’m tired or hungry. Today I had the misfortune of being rudely awakened at eight in the morning by a text from the last person I wanted to hear from, on my spring break none of the less! I was so genuinely angry by this that I just couldn’t fall back asleep, so I’ve been awake and miserable since eight o’clock today. Let me bring you up to speed, I have a really difficult time falling asleep, even with the help of the sleeping medicine I’m on, so if I don’t get an above average amount of sleep every night I turn into an awful human being. You know how when little kids get over tired and they turn into total grouchy nightmares? That’s exactly how I am. 1) I’m exhausted. 2) When I don’t sleep enough, my pills will carry into the day, turning me into a zombie. So today I’ve been running on pure coffee and cigarettes, and all it’s done is make me nauseous and a hot wreck. My fuel of champions has totally curbed my appetite, so by the time I got around to shoe shopping with the lovely Miss Kate this afternoon, I was completely shutting down. I couldn’t even enjoy shoe shopping…and you guys know how much I love shoe shopping. It genuinely made my heart hurt. When I start feeling the evil combo of being tired and hungry, it’s the most indescribable feeling of terrible. It’s like the feeling of an oncoming flu that can only be cured by sleeping for twelve hours straight and eating until your body can’t take it anymore. Luckily I got a little fuel in me of the best kind because Kate and I got froyo after shopping, which was just what I needed. I got vanilla froyo with a lot of fruit on it and it was like the nectar of the gods. It was so sweet and refreshing and enough to make me feel like I wasn’t going to pass out at any second. It’s pathetic guys, like I got home from my lovely afternoon outing with the intention to take a nice hot bath, but by the time I got undressed I was so drained that the last thing I needed was a soak in scalding water. All that would probably do is make me dizzy anyways. And do you wanna know the real cherry on top of this no good very bad day? MY BELLYBUTTON IS INFECTED! So gross, I know, but it’s a story that must be told. SO, I rarely change my bellybutton jewelry because no one every really sees it but me, but with spring on the horizon I thought it would be fun to invest in some new jewelry since crop top season is among us. I don’t really care for very fancy jewelry, so I just snagged a few from Hot Topic. I’ve only ever worn silver jewelry, but I opted for a very cute gold one (and I know it’s not real silver or gold haha) and was super excited to put it in. Unfortunately after about a day of wearing it, my skin got insanely irritated – and it wasn’t just the skin around my piercing that I’ve had for over five years it was my ENTIRE bellybutton. It was inflamed, sore, and it burned like THE DICKENS!! Thankfully I’m on some antibiotics now that have helped immensely even in the day and a half of being on them. Moral of the story: I’m a hot ass wreck. Second moral of the story: Never EVER buy gold colored bellybutton jewelry EVER. Le sigh. I need sleep, Taco Bell, and more sleep stat. Tonight is a Netflix and eating hella food in bed night if I’ve ever seen one! So while I’m wallowing in self pity, please enjoy these fabulous tunes that I’ve been jamming to all day:

^^^ Ugh. I adore quirky-cute Courtney Barnett too much. Such a fun artist!

Alright crew, I hope your day was better than mine! I need some Netflix suggestions, so if you’ve been watching anything good leave me a comment and let’s chat! Much love. -A very sleepy Sarah 😦