Insomnia?

One of the most misunderstood disorders that a great majority suffer from is Insomnia.

Insomnia makes you feel that you are continuously suffering – your physical and mental health can suffer. People who fall to sleep easily and can sleep undisturbed – do not understand the problems faced by those who suffer insomnia. There are many reasons that people suffer from insomnia and there is a cure if we will follow the rules.

The best way to overcome the problem is to be educated and be shown how to overcome the disorder. An understanding of the disorder will help you overcome it. Insomnia can take many forms but the truth is that it is estimated that up to 30% of the population can suffer from this disorder.

People who do not suffer insomnia are sometimes intolerant of those who do. The non sufferer finds it difficult to comprehend why the sufferer can’t sleep. Deprivation of sleep can cause many problems. A person with insomnia can have serious health problems and the lack of sleep can increase the possibility of accidents.

The usual health problems resulting from lack of sleep are depression and heart disease.  Depression can result in major health problems.  Suffering from insomnia can almost always impair your performance at any task.

Let us lists some of the causes of this disorder and see if we can help the sufferer. Some causes of insomnia are – an acute illness, injury or surgery, the loss of a loved one, or losing your job. Temporary insomnia could also develop after a relatively minor event, including any of the following: arguments with a loved one, an exam at school, travelling and jet lag, trouble at work, stress and anxiety, changing your medication or simply changing your normal routine.

If we are able to establish the cause of insomnia – we then can tailor a cure. Yes, we can definitely find a way to eliminate this disorder. There are various types of insomnia as sufferers will tell you. Some have difficulty falling asleep while others can’t stay asleep. They are constantly waking through the night. Those who are constantly waking up find it extremely difficult to get back to sleep. Most people with insomnia will suffer from many different symptoms. The main way to identify insomnia is through restlessness and lack of sleep.

The broken sleeping patterns of the sufferer result in continuous tiredness and irritability. The first thing for most sufferers is to try and educate themselves, and see if they can overcome the disorder. This can be done in consultation with a professional but is better if you try to overcome insomnia without drugs. Some people become dependent on drugs and never really get to the true reason they suffer from insomnia.

The symptoms and causes vary from one person to the next but there are ways to improve your condition and take charge.

Cures for Insomnia

If you are really searching for a cure we will give you all the help you need as we are here to list some of the know cures for insomnia. Many people ask themselves and others – how can I get a good night’s sleep? The disorder of insomnia can often be caused by stress and anxiety and being too busy at work. The brain cannot relax. Meditation could help. If you are one of these people that are having problems sleeping – either getting to sleep or staying asleep, we have compiled a list of suggestions that may help you.

. Try to develop a more regular pattern before settling down for the evening. Try reading a little as you settle down for the night. Avoid caffeine before going to bed. Avoid alcohol, this can put you to sleep but you may wake feeling tired and rundown.

· If you are constantly waking through the night, why not try breathing meditation. It is as simple as concentrating on breathing in and out for the same amount of time for inhalation and exhalation. It may be the count of 5 or 7. By concentrating on your breath, you are clearing your mind of any “worrying” or “nagging” thoughts.

· Make sure you are following a healthy diet and you are getting exercise. Exercise should be an essential part of your daily lifestyle. A good healthy diet helps you with your sleeping.

· Before going to bed, it is always important to avoid foods that contain stimulants.

· When you are exercising, make sure that the physical exercise you do, will make you feel that you have achieved a good result and consequently, your body will want to rest when you go to bed. There are several benefits associated with regular exercise. Exercise can help avoid many of the diseases that we are prone to. If you are exercising to lose weight, you will also improve your health and avoid diseases such as heart disease and diabetes. You will also lower your stress levels and improve your bone density, thus avoiding osteoporosis. Exercise does not have to be too strenuous but you should be able to feel that it is benefiting you. Some people have developed the habit of walking after their evening meal. This may help you get a better night’s sleep. A few light yoga stretches may also be beneficial but make sure they are not too hard.

· If you suffer from insomnia try not to have an afternoon nap. Studies have shown that a good nap – if you are extremely tired should only be for 20 minutes. It is advisable to try and get a regular plan for your day and evening.

· Try to go to bed at the same time and stick to your routine. If anyone can help you with improving your sleeping, it is you. You are in control as you know your own body better than anyone else. If your sleeping is erratic, you must identify what is causing your problem. If you are constantly thinking of what you have to do the next day, it may be advisable for you to write yourself a “to do” list before going to bed and seeing if you can then clear these thoughts out of your mind. Remember, routine will often help with your sleeping. If you are following a routine and it does not seem to be working for you, change it. It may be that you exercise in the afternoon rather than the morning. This may get you tired enough to relax and sleep. If you do change your routine around, you will soon find a plan that works best for you.

· Ensure that you have the correct sleeping environment. When we talk about a correct sleeping environment, it may mean you have to turn your bedroom around. Be sure that your bedroom is not flooded by light all night. Make sure you are warm and cosy as you are dozing off to sleep. A good comfortable bed goes a long way when you need to sleep. If you have to, replace your old bed with a brand new one.

We hope these suggestions may help you in your quest for a better night’s sleep and I am sure that you will be able to find one cure to help you amidst this list of cures for insomnia.

Committed or Interested

Are you committed or interested in improving your health and life? Most people would say they would like to change or improve something about themselves. Are you committed to change or are you only interested?

I watched a video some time back about the difference in being interested or committed. Before watching that short video, I had never really given any thought about the difference. After I had watched it, I could recognize the different traits in some of my friends and associates. I asked several friends were they interested or committed and for most of them I had to explain the difference. They all stated they were committed but when I looked at the way things were going for them, a great many fell into the interested category. They always had an excuse why they had not met a deadline or they would blame someone else for their failure. Their actions showed they were lacking success in what they wanted to achieve.

So let’s look at what the difference between Interest and Commitment. The person who is interested in something is the person who may never achieve his/her goals. Yes, they want to achieve but will make every excuse in the book why it is not happening, why things are not working for them. They will not accept the fact they are the PROBLEM. They will blame people around and other circumstances and do not see that they have to change their way of thinking. Unfortunately, they start believing that the goals that they had set for themselves are well beyond their capabilities and knowledge and they accept their failure.

However, then we have the fully committed person. The committed person will do everything in their power and take any action to enable them to achieve their goals. The committed person wants to learn new skills and gain the necessary knowledge that they need, in order to succeed in what ever they attempt to do. That does not mean that they will not have some problems along the way but they will learn from their mistakes and keep moving forward. They will never accept “NO” as the answer. They will explore every avenue provided to allow themselves to move forward to their final goals.

So do you know what category you fall into?

If you want to succeed at anything in life you must have the right mindset. There are two factors here. You must have goals – that goal must have a plan and a time frame otherwise it is a dream and you must believe that you can achieve. Never let doubts creep in. YOU and only YOU can do this! Keep a positive attitude at all times. Don’t dwell in the past and blame someone for things that have gone wrong in your life. You cannot change the past because it is just that – it is the past and it is gone. You are now in the present and “the present” is the gift you give yourself. Move forward and achieve all the goals you set for yourself both now and in the future.

Here are 5 reasons why you will succeed.

1. Be persistent, focused and take action. Don’t make excuses why you cannot do something – just make a start and do it. If you need help always ask.

2. Always believe that you can achieve your dreams. Whatever you want to achieve will require a plan and it is advisable to write out you plan and always include a time frame. This is like a road map and at all times you can see where you are at on your journey to success. Without a time frame, you will never know where you are on your journey.

3. You must be consistent and persevere and do not allow other people to tell you that you will not succeed. Do not doubt your own abilities.

4. Be assured that you are going to be successful. You know what you want so just work towards it.

5. If you encounter any problems, find a solution and keep moving forward. Maintain a positive “can do” attitude if you encounter problems or challenges. There is never a problem that does not have a solution.

Staying Motivated to Exercise

Staying Motivated to Exercise.

When it comes to exercising, it is really a “do it yourself” proposition. Yes, you can have a gym membership and even a personal trainer, but if you are not motivated you will make every excuse. One motivating factor could be you want to lose weight for a special occasion, like a family wedding or because your doctor has said you have to lose weight to prevent or rectify any health problems.

Once a person can start an exercise campaign and see what benefits they are gaining – it is easier for them to stay motivated. It is not only the exercising that will help you trim down but you should also consider a really healthy eating plan. You don’t have to change your entire life, but it can be as easy as cutting out saturated fats, sugars and salt.

You have to become a label reader and know exactly what foods are good for you and what ones to avoid.

Over the last 60 years, people are not doing the physical tasks they were doing, both at home and at work. People tend to drive or catch public transport rather than walking as they did previously. We have so many labour saving devices in our home that we do not have the same amount of activity we once had.

Some people who do lose weight can very easily regain it. If they stop exercising and go back to their old life style, they soon regain the weight and in most cases – more. People who stop exercising tend to return to their sedentary ways even though they were enjoying exercising.

Despite this, we can prevent it from happening. We all know that we enjoyed the loss of the weight and how good we felt, but what we want to achieve is to keep motivated and exercise and then we can stay healthy and avoid many health problems associated with being overweight.

Ways to lose weight.

Have a clear goal if you want to lose weight. Be very specific. Know exactly the amount of weight you desire to lose. You may want to lose 30 pounds over the next six months. Now if you break that down to a monthly figure – it means losing 5 pound per month.

Now we know that is not impossible to achieve if we modify our eating habits and adopt an exercise plan.

Develop your own strategy.

To lose the weight you must have both a healthy diet and an exercise regime. In the beginning, your exercise programme may be hard and appear slow but as time goes on you can increase the intensity of your training. If at first you can not manage to exercise for 30 minutes, start at 5-10 minutes and you will find that you will soon increase the time day by day.

As you start to lose weight, you may want to send your bigger sized clothes to the op shop. Once you do this, you will see that there a lot of clothes you used to wear that are smaller in size and they make you feel good about yourself. Seeing all these sexy clothes in your wardrobe, will certainly help motivate you and keep you on track.

A super motivator.

Depending on what you can afford, why not pay yourself for every pound you lose. It could be from $10 to $50 per pound and put it aside till you reach your goal weight. At the end you can take yourself on a shopping spree and get a new wardrobe.

Have an accountability partner.

Now my suggestion here is you get an accountability partner. It can be a friend or a family member. Get this person to take a photo of you before you start on any exercise programme. Having an accountability partner is fun because they can watch you achieve along the way and be very encouraging for you. They may want to lose weight also and your efforts will spur them into action.

That person is there to help you through the difficult times as well the great times. They are there to help motivate you and keep you on track.

Are you staying on track?

I am sure if you have taken an accountability partner, you will definitely be staying on track. From our example we started with wanting to lose 30 pounds, you may find after the first month, you have actually lost more than the estimated 5 pounds. If you have – well done. Only weigh yourself once a week – at the same time on the same day of the week.

After a few months, you will become very used to doing your exercises. Your may have even taken a training partner (who can be your accountability partner) and this will also help you. Once you start losing weight believe that you never want to go back to your old ways. Your life has now changed for the better.

What is Yoga?

What is YogaBefore we start let’s look at what yoga is. Yoga is a Sanskrit word meaning union or joining. We can then say that this is the union of Body, mind and spirit.

Yoga is not really an exercise – it is a practice. Yoga is much more than just practicing asanas (positions). Yoga, in its true form, is a way of bringing balance to your body, spirit and mind. It becomes part of your life because you will see that you derive great benefits from it. One of the most beneficial aspects of yoga is the reduction of the stress levels and tension.

When yoga became popular in Western countries some of the spiritual benefits have been lost. This was in the early 1960s when The Beatles went to India. Yoga quickly spread around the world but some of the pure forms were lost. Originally there were only five types of yoga. The five original forms are Hatha, Bhakti, Karma, Jnana and Raja. Hatha yoga is still widely practiced today.

Some people believe that yoga is a stretching exercise that allows you to become more flexible and develop body and core strength. It is possible to develop better flexibility through practicing yoga.

Each asana or position is designed to give your body different physical benefits. It depends on the type of yoga you practice, whether the positions are done quickly or you hold the position for some time thereby increasing your body and core strength.

If you practice yoga on a regular basis, you will notice that your flexibility will also increase. Everyone here will be different. It depends on the level of flexibility that you start with and how devoted you are to practicing. If you are really interested in losing weight and gaining more flexibility, you should practice every day for at least thirty minutes.

Yoga has to be practiced with intention. When you are stretching, you stretch as if you want to extend your limbs as far as you can.

Enjoy your practice,

Sue

Steps To Help You Manage Stress Effectively

Are you drowning in stress? Do you feel as if you will never be freed from it? There are many ways to reduce the stress in your life. Take control of your life and begin eliminating your stress by following these suggestions.

Although it seems unimaginable, cutting the stress out of your life is a goal you can achieve. Once you start to focus on the things that are causing you stress, you should be able to figure out what are your biggest triggers and begin to avoid these hot topics.

Regular activity and exercise is an effective way to relieve stress and bring a feeling of accomplishment. While exercise is not a miracle cure, incorporating regular workouts into your lifestyle can make your life better. It will not only release stress, it also makes you feel better about yourself.

Some hobbies and interests, such as video or word games, can provide a relaxing outlet for stress, but if they begin to cause you frustration, you should try something else. You should clear your head and let yourself relax, do not give into stressful feelings or frustration.

When you are feeling anxious, it is sometimes helpful to talk it out. You can really take a load of stress off your shoulders by discussing what affects you in the worse ways with somebody who can empathize with your situations, and will offer kind, thoughtful advice you can put to good use.

If you are stressed out at work, try to listen to comforting music if possible. Try and play music that is lower in key, as this has been shown to better soothe you. If you play music with a strong beat, be sure it sends a positive message.

Try to sit and daydream to escape stress. Visualize yourself in an exotic location and let your mind wander into the possibilities. Do these exercises to deal with any stressful situations.

Make sure you take some time for yourself every day, no matter how busy you are. It can be as simple as enjoying a cup of joe, or reading a book you love. It just needs to be something that lets you fight the stress and calm down.

If your life is stressful, consider getting a pet. Pet ownership has been used successfully to relieve the symptoms of many illnesses. Animals are always thinking about the present and less about future or past occurrences. This is a piece of wisdom you can take to heart in your own life. Having an animal or two around can relax and soothe you so that you can cope better.

Music has been known to create a feeling of peace that is useful for reducing stress. You may just like to listen to music, or you may be a musician yourself. Listening to relaxing classical music can reduce your stress while you are dealing with difficult tasks. No matter how you choose to apply it, music is considered a wonderful choice for getting over stress.

As you should now see, it is possible to reduce or eliminate some of your stressors. Do not allow stress to take over your life. You can do many things to find a peace and calm in life and push stress to the side.

Change Your Life

Change Your Life

You can change your life forever and for the better when you change the way you think, this is the start when it comes to personal development. The following techniques describe easy ways to improve your personality, moral character, and way of living.

Once you have made the decision to improve or make changes in your life, commit to doing it. You can put all the thought into it and devise a perfect plan for life but if you never put it into action, then you will not see results. Fulfill your dreams and make what you desire a reality.

It is so important to know what you want out of life when you are involved in personal development. Long-term goals are very helpful, and they can have a huge impact on how you view the world.

If you feel that you are constantly unable to reach your goals, then you need to stop and reassess your goals and what you are doing to reach them. Look around online and try to find others that have had similar goals and see how they compare. You may find that you are setting the bar too high, forgetting a critical step, or not allocating enough of your resources to solving the problem.

Act with your core values in place

Most people have a system of beliefs and principles they subscribe to. Use your faith in these principles to drive your faith in yourself. This practice will encourage consistency, a valuable character trait to keep.

Your reaction to a situation can determine your level of stress. Stay calm and apply rational analysis to your situation. Even if mistakes have been made, you have the opportunity to find a fix or manage to live through it. Prioritize your achievements over your failures.

Most employers don’t care about your school or college, they care about the degree you earned and if you can complete the work. Finance jobs are one of the few exceptions, as your school will matter a great deal. Truthfully, it’s more crucial that you have obtained a degree and expanded your horizons.

Maximize work time. One simple solution is to go on more breaks while you work. It can seem like the opposite would be true, but taking mini breaks frequently will allow you to feel less bored, and get more done during the times you are working.

Someone might have told you that listening skills are just as essential as speaking skills. This is definitely true concerning personal development. You should not only listen closely to others, but to yourself as well. If you’re not able to hear yourself, you can’t possibly get a grasp on what is truly necessary for self improvement.

Conduct yourself with wisdom and modesty as you go through life. There are certain things in your life that you just can’t change. Learn to spot the things you can fix and just learn life lessons from the ones you can’t. You do have limitations; being modest helps you accept this fact. Your past experiences, plus a bit of wisdom, means a brighter future.

These suggestions may have helped you find a way to be a better all around you! By implementing the tips provided here you will be able to begin your journey of personal development, and make your life one of happiness and fulfillment.

Getting Fit and Healthy

Getting fit and healthy is not a difficult concept to follow. We have often heard –“eat well and be healthy”. This is very important advice but there are also a few other guidelines we should follow. Good nutrition is essential to maintaining a healthy immune system and this helps prevent illness and disease. It is not difficult – the hardest part is just to start.

• Eat at least two piece of fruit and five vegetables daily
• Eat only lean meat, and skinless chicken
• Make fish a part of your weekly diet
• Avoid deep fried foods like potato chips
• Drink plenty of water
• Avoid processed and packaged foods
• Choose foods that are low in salt and sugar
• Learn to read the nutrition labels on tins and packages
• If you are a smoker – quit
• Don’t sit in front of computers or TVs for too long
• Drink alcohol in a responsible fashion
• Try to be active and exercise for about 30 minutes every day
• Eat plenty of cereals – wholemeal is especially good
• Always start the day with breakfast
• Include dairy in your diet – cheese, milk and yoghurt
• Avoid sodas that are high in sugars and avoid candy

We talk about committing ourselves to some type of exercise. What physical exercise is best? This really depends on how physically fit you are at present. If you are overweight and you want to lose weight, start with a simple form of exercise that you can do at least 4 to 5 times a week. These are just a few types you may consider.
• Walking – its free
• Get a friend or family member to walk with you
• Join a gym and try classes like yoga, pilates, or step
• Get yourself a personal trainer
• Take the dog for a walk
• Play with your children
• Swimming
• Tennis
• Bowls

For those who like to make excuses every time the word “exercise” is mentioned, here are just a few tips that will help you to achieve. Along with a healthy diet, the fact is that exercise increases our energy levels and we will then experience better health. These are a few ideas to help change the way you think about exercise.

This is essential – get your training or exercise clothes together before you go to bed.  There is no excuse, the clothes are ready for first thing in the morning or when you get home from work. Start with a very low intensity form of exercise and as your fitness level increases, the intensity can be increased. There is no point to over doing it and ending up sore and sorry for yourself.

Make a rule that the television or computer is not turned on until after you have completed your exercise. Make it easy and enjoyable – take a friend or family member, or the dog, with you on your walk or just take your ipod or mp3.

Commit to a minimum of 4 to 5 exercise sessions a week of at least 30 minutes a time.

Don’t rush out to purchase expensive exercise equipment. Start with some simple form of exercise and as you fitness levels improve then think if you want the equipment. There is no point in wasting money on something you are not going to use.

Being healthy is about eating that healthy diet and committing to a fitness and exercise program and following your dreams and passion in life.

Maintain Strong Bones

The strength of all of the bones in our body is governed by a few simple factors. We want to make sure that our bones are strong and we can even improve our bone strength.

Exercise

Exercise is essential to maintain good health and increase our bone density. There are two cells that alter the form and strength of our bones. These are the osteoclasts which thicken our bones and then we have the osteoblasts which have the reverse effect and will break the bones down. When we exercise, we can alter the activity of these cells. When you exercise, you are putting force on your bones and this in turn creates an electric current that moves along the bones. During exercise the osteoclasts are stimulated and the result is that this stimulation builds up the bones which are being stressed. When this is happening, the osteoblasts will absorb small amount of bone that is not required.

This action will help increase the strength of the bones.

Diet

Your bones come from a crystal formation called apatite. Large amounts of calcium and a small amount of phosphorus is needed by apatite. We have always been told we need calcium in our diet. Vitamin D (also known as the “sunshine” vitamin) helps the body absorb and use calcium. These days they now add a form of vitamin to some milk products.

Dairy products such as cheese and milk are a great source of calcium. If you tend not to use diary products, there are other ways of getting calcium. Calcium is found in many varieties of nuts, green leafy vegetables, legumes and grains. The nutrient found in milk and other dairy products stick to the calcium and you can lose it. Calcium in dairy products is harder to digest and absorb. That is why you should also get your calcium from the other sources we have already named.

So now you can see why you should maintain a good healthy diet and exercise on a regular basis. Your exercise regime should include both aerobic and flexibility components.

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