. 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.

A great cure for insomnia is meditation. Meditation must be part of your every day routine and remember routine is one of the greatest aids when it comes to alleviating insomnia.

Can we find a way to relax while living our lives at a hectic pace? The world is full of busy people who do not know how to relax. We have all heard of meditation and how it can help with our stress relief but how does it work?

Meditation can be carried out in many different ways. But the vision that comes to mind for most of us is sitting crossed legged almost in a mystical state. Can it help improve our sleep and cure insomnia? How can we reduce our stress and achieve a state of peace and harmony?

By reducing this stress, we are sure to help our overall well being. During meditation, we look within ourselves to achieve a level of relaxation and peace. We must release all our thoughts and through breathing and concentration, we will find that peaceful place.

Meditation is practiced in various forms such as moving meditation (as practiced by the Buddhist monks), sitting or lying meditation or simply breathing meditation. Like any type of therapy, you will find the one that works best for you. To meditate, you must achieve a level of thought that gives you peace and tranquility. If you are plagued with thoughts, simply release them by imaging your breath will blow them away.

All meditation is not silent. Some people prefer to chant and these chants are known as mantras. The most common is “ahm” repeated over and over. Some forms of meditation are a form of hypnotism. The person will focus on a burning candle for ten minutes and then close their eyes and concentrate on the middle of their forehead – the third eye.

This will allow some people to reach a total state of peace. This type of meditation is widely used and you can find this method written in many books. After a period of time using this candle method, it will not be necessary to use the candle at all because just by closing the eyes and concentration, the same results can be achieved.

People who practice meditation believe they are achieving the results they desire, that of peace and harmony. Meditation is more than just clearing away your cluttered thoughts. For many people, like sufferers of insomnia, they have found they often go to sleep while meditating. Sometimes it is the easy form of simply counting in and out while breathing. The count should be the same for inhalation as for exhalation.

The mind is concentration on the breath and all other thoughts are banished. Is it relaxation or meditation to clear your mind of all of your “whirling” thoughts? Meditation is when you focus on one thought or idea and all other thoughts are banished. After the session, you will be able to cope and you should feel relaxed and ready to sleep. When you reduce your stress levels, you will find that you can get to sleep and stay asleep for a longer period of time. It is one of the most effective ways to overcoming insomnia.

Insomnia makes you feel that you are continuously suffering – your physical and mental health can both be affected. 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, traveling 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.

One way to prevent pain is to avoid the foods or chemical additives that can be the root cause of the problem.

Although they may be some of your favorite foods, we all know that to relieve debilitating pain is a better option. Foods to avoid include tomatoes, peppers, white potatoes and eggplant. These foods contain a substance called solanine and when these foods are eaten they can produce severe pain in the joints and also the soft tissue. When buying packaged foods, you must take great care to read the labels. These foods are widely used especially in packaged meals.

Another substance that can cause pain is tobacco. Smokers, who suffer from arthritis, should be definitely encouraged to stop smoking.

To help with gout flare up there are certain foods here to be eliminated. The main foods here are red meat, organ meat and shellfish. Purines are a by product of digesting protein and these break down to form uric acid which is the main cause of gout. People should monitor these proteins because some may be more sensitive to one more than the other. Vegetable based proteins, chicken and fresh fish should be part of the diet for any gout sufferer.

If you suffer from arthritis, fibromyalgia or any digestive disorders, you will find it much better to avoid wheat and gluten. By eating a gluten free diet, it may help reduce the pain in some of the joints.

So always read labels before purchasing any tinned or packaged product. Avoid products that will cause you pain. If you are a smoker please quit. It is a matter of improving you lifestyle while reducing any pain in your body.

To YOUR success

Sue McDonald
goBlogz

John is very much into positive mindset and how to achieve all that you want. In the video I watched, he was talking about visualization. Now, what you have to do is visualize yourself getting whatever it is you desire.

Try this exercise. Hold your hand out in front of you with your eyes open. Look at your hand. Now close your eyes and see if you can visualize your hand still held in front of your eyes. You may have to practice this a few times but it can come very easily. If you are having trouble, visualize someone that you love and very quickly, you will be getting a mental picture of them.

If you practice this every day, and ask the Universe for whatever it is you want, you will find there is a way that you will receive it. The more you do this – the easier it gets.

For example, if you want a new car, visualize yourself behind the wheel and feeling how luxurious the seat that you are sitting in is. Or if you cannot do this in the first person, you can always do it in the third person. See yourself as you drive that car.

There is nothing too big or too small to ask for. If you are not well at the moment visualize yourself as super fit and healthy. All your positive energy will help you achieve whatever it is you want. The secret here is being consistent.

Every thought that has ever been or will be is out there in the Universe and all you have to do is ask for it. Anything is a thought first before it is brought to life. When an inventor wants to create a product, he first thinks about what he wants and how he is going to go about making it. This applies to any invention or product every made or created.

So start practicing today and see what you can achieve. The Universe will show you some way that you can receive what you ask for.

When we were children, we probably had perfect posture because we were more fluid and moved a great more than we now do. Most of us tend to sit at our computers, either at work or at home, much longer than we should.

Basic posture requires that we have our spine and our abdominal muscles are equally strong for the best possible alignment. Posture, whether good or bad, will have a major effect on your body and your mood.  People who have good posture tend to be happier and out going and those that slump or slouch tend to be depressed and uncertain.

This can be changed but you have to be aware of every move you make. Here are a few suggestions that may help you change and improve your posture.

Walking – Ladies watch those high heals because they will throw you hips forward and this can cause shortening of some of the muscles and you will develop back pain. When you are walking your gait must be even, make sure the weight is evenly distributed between both side when you step out. The length of the step, on both the right and left foot, must be equal.

Standing – When standing ensure that the weight is evenly distributed and you stand on both feet. When you breathe in engage your stomach muscles and pull the shoulders back so you are standing straight. Be aware of the position of you head, do not let it lean to one side or the other but have it straight and looking forward.

Sitting at your computer –Always have you screen elevated off your desk so you are looking straight at it. Ideally when seated on your chair your hips should be higher than you knees. Keep you feet flat on the floor – hip width apart. Always stand up at regular intervals if you are working at your computer. It is recommended that you have a five minute break every 30 minutes – go and get a glass of water. Water is essential to keep you hydrated especially if you are working in air-conditioning.

Sitting in a comfortable chair – If you are sitting reading do not look down to read but lift the book up. If you are watching television make sure that your head is facing forward and you so not have to twist your neck. Do no slump in the chair and try to maintain you back against the back of the chair.

Sleeping – It is important that you have a firm mattress to sleep on this ensures that you body weight is evenly distributed. If you have a soft mattress you will be probably creating a curve in your spine and over time this can result in back pain.

At all times of the day, be conscious how you are sitting, standing or walking. Allow yourself a massage once a month as this will help reduce the stress that can build up in your shoulder area from constantly sitting in front of your computer.

To YOUR success

Sue McDonald

Everyone needs a little help one time or another to get their health and thinking on track.  Practicing yoga brings the perfect out of all of us, teaching us to meditate and at the same time, helps relieve that awful stress. Along with helping to relieve stress, yoga strengthens our limbs, mind, refreshes us and even helps us lose weight. Our energy level will increase because we feel better.

When starting to practice Yoga take it slow and easy. Don’t force your body into the different postures all at once.  If you do more than your body says it can do, you could hurt yourself.  Like any exercise program, you need to go slowly and stick with it.  You might not notice a difference right away but hang in there and it will come in time.

Don’t go out and buy all new exercising cloths just to practice yoga.  All you need is sweats and a comfortable loose fitting top.  Maybe after awhile you might want to buy a yoga mat but most gyms will furnish them. Wherever you are you can practice using a towel for the floor mat they work just as good.

If you’re a person that can’t stand and if you are not flexible, this can be done in a chair.  So, stand or sit. You can become the person you’ve always wanted to be.  Make those muscles stronger and get that mind into shape along with feeling better and you’ll get to your goal.

Do you have allergies; the nose runs and your eyes water, you are congested, and just don’t feel good especially in the cold weather?  Practicing Yoga can help strengthen and balance the immune system with its slow breathing and posture.  The nervous system will relax and it calms down the virus.

Is it hard for you to fall to asleep or stay asleep?  Try laying on the bed or floor before crawling into bed.  This is a good time to practice meditating to relax.  Lay on your back with the palms up and start at your head.  Start with the head and relax it then the neck and on down slowly until you reach your feet.  Practice as often as possible and this one will help you sleep once you’ve relaxed the whole body.

You can practice Yoga at the office sitting at your desk, in the park anywhere you can meditate. When sitting in a chair twist from side to side, rotate your head side to side and to the front and back, put you arms above your head and stretch. While doing these movements in your chair as you relax shut your eyes and let all thoughts come in and go out.

Stressed and need to learn how to breath slow and then sleep will come, Yoga can be useful for all ages from children to Grandma and Grandpa. The children can practice to strengthen the mind and body by standing beside you and Grandma and Grandpa can sit in the chair.  Strengthening and relaxing along with the meditating is good for everyone. It all gets easier to you.

Yoga can also be good for your heart. The heart will become stronger, someone who suffers from epilepsy can benefit from practicing Yoga because it stimulates the brain; some people in a study that was taken says it decreased the amount of seizure’s they were experiencing. Yoga is known to help the mentally handicapped by relaxing their minds, letting them think well.

I’ve given you a few ideas on why a person might want to try practicing Yoga so go for it and enjoy.

This is the type of yoga that I practice, Shiatsu Yoga - in fact this is my teacher.

My husband has actually given me a Wii for Christmas but I had to know about it. It is a bit difficult for some people to keep a secret. I am thinking ahead – I think I might use that for my exercise for the holiday period. It should be a lot of fun. I bet the kids will show me a thing or two.

The problem that a lot of us face, over the holidays , is the amount of eating and drinking we seem to indulge in. Yes, I am guilty too – we catch up with friends and family and what do we do? We tend to eat, drink and talk and not a lot of time left for the exercise regime. We exercise the facial muscles but not much more.

Over the years I have developed a few tricks. I am very selective about what I will have to eat if I am just catching up with friends – nothing that is greasy. Try sticking to just one drink and heaps of water. I even take a plate that I know has healthy options for me. I like carrot and celery sticks. I try and avoid potato chips because they are very moreish and it is difficult to stop at just a few.

What ever you do this year – enjoy! Remember we can all start thinking ahead for the New Year’s resolutions, regarding a healthy living or lifestyle change – but if you make a resolution – stick to it for more than a day or a week!!!

What are some of these phobias? Some people have an intense fear of animals including mice, dogs, snakes and spiders. This is probably the most common type of phobia.

Another phobia is that of your environment like the fear of heights, the fear of falling, the fear of storms and the sound of lightening and the fear of water. For some sufferers, the fear such as going into public places, leaving the safety of their house, getting into an elevator, flying on a plane or simply going into any confined area is very real. These are just a few of the phobias – there are several others.

Some of the symptoms for the sufferer include heart palpitations, excessive sweating, anxiety and distress, shaking, difficulties in maintaining normal breathing and some people experiencing dizziness and fainting. Any phobia to the sufferer causes anxiety, some may even say terror.

Everyone can experience some type of phobia. Usually they appear in our teenage years and adulthood but can occur at any age. Children suffer from specific phobias but these usually disappear as they grow. One of their main fears is often being afraid of the dark.

The exact cause of any phobias is unknown but it may be a learned behaviour or as a result of witnessing a related event. If we take snakes for example, most of us have been taught to avoid or run from them and this is our learned behaviour. This fear has been passed down to us by our parents.

Phobias can be treated. Although phobias are not always easy to treat, ask your medical practitioner for advice. The treatment can involve a combination of therapy and medication.

The best way to describe a phobia is that it is an anxiety attack or an anxiety disorder that occurs when we are exposed to situations, places or objects that of which we are fearful.

It can be described as an irrational fear but that does not help the sufferer to be told this. To them the fear is real and during an attack, they can experience some of these symptoms. They may experience a rapid heartbeat, shortness of breath, sweaty palms, trembling and an urge to run or flee from the situation. Usually people who suffer from a phobia will try and avoid the situation, place or object that causes them anxiety.

A common fear or phobia amongst children is the fear of the dark. This will require affirmative action by the parent or guardian to help them overcome this. Usually leaving on a light will reassure them and help. Phobias are common and while other than childhood fears, phobias and fears usually develop during our teenage years and early adulthood. You may, as a child, been told never touch a spider and now ever time you see a spider you want to avoid it at all costs. This is a learned behavior that was drilled into you when you were young.

Phobias, to the sufferer, definitely cause a lot of anxiety and stress. If the situation can not be avoided, it is always a cause of concern to face the situation for the sufferer.

The best advice for any sufferer would be to seek medical help and advice. Phobias can be overcome and your doctor will be able to advise you.

Phobias may take time to cure but there have been several breaks through in recent years. One has been Thought Field Therapy (TFT). This system is based on tapping the various meridians of the body and the use of affirmations and was devised by American psychologist, Doctor Roger Callahan. Another similar treatment is Emotional Freedom Techniques (EFT). If you suffer from a phobia, you may like to investigate both of these treatments.