Wellness Wednesday…tips for better sleep 💤

#wellnesswednesday

Many of us are having difficulties falling asleep at night. Instead of sleeping and dreaming they roll around in their beds trying to fall asleep. The result usually is people not rested enough in the morning and tired all day. This results in stress and less performance on the job or at home. Here are a list of 6 powerful tips that have helped me to achieve better sleep.

🛌Room temperature: Keeping the temperature in your bedroom at 70 degrees Fahrenheit or below is recommended. Too often an overheated bedroom is causing sleep problems. Scientific studies show that the body can better relax with temperatures at 70 degrees or slightly below.

🛌Reduce caffeine. A recent study showed that caffeine is not metabolized efficiently and fast enough at night. The effects of caffeine last much longer than most people expect. The result is difficulty falling asleep. Studies have shown better sleeping patterns if no more caffeine is consumed after 6.00 PM.

🛌Avoid alcohol. Alcohol will keeps the body from reaching the deeper stages of sleep, where the body does most of its healing and resting. The result of drinking can be a very light sleep or difficulty falling asleep in general. (Learned this the hard way)🤦🏽‍♀️

🛌Beds are for sleeping. If you are used to watch TV in bed or even work while being in bed, you may find it much harder to relax and to fall asleep. Remove the TV and do not work in bed. Sleep requires your brain to slowly shutdown and any distraction will cause sleeping problems.

🛌Go to bed at around the same time every day. Don’t change your bedtime back and forth. Having a certain schedule developed it will be easier to fall asleep pretty much at the same time every day. A recurring schedule will help your body to get into a sleep pattern and make it easier to fall asleep.

🛌Remove the alarm clock from your view. Starring at the time will only create the feeling that you have to sleep, but you are not. These worries will make things even worse. Losing the feeling for time by not seeing the actual and how long you have been awake has shown to improve healthy sleep.

Hope some these help you…..

𝓛𝓪𝓭𝔂 ‘𝓞’

{Life Empowerment Mentor}

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Understanding Yourself and Your Anxiety

A few tips to help you better understand your anxiety and mental health.
— Read on thriveglobal.com/stories/understanding-your-anxiety/

It’s so important to learn all about yourself and your illness! This articles makes some good points!!

Wellness Wednesday….🧘🏾‍♀️

#wellnesswednesday

If you want to feel good, real good, here’s what you should do:👇🏾

✔️Walk Tall. The most significant effort you can make to boost your morale is to let the world see a new, confident You. And the first step towards that is to walk talk and confident, strutting through life as if you know exactly where you’re headed.

✔️Empower Yourself. There is no greater feeling of power than that which is endowed by knowledge. Identify the areas you would like to empower yourself and take a go at it. Is it Art? History? Politics? Economics? Science? Technology? What stops you from picking up books, surfing the Internet or even just asking questions?

✔️Energize Yourself. When you breathe in, imagine you are breathing in all the goodness of the world, allowing your system to be nourished and refreshed by it. Having thus cleansed your system, when you breathe out, your emotional toxins are dispelled. Enjoy the new sense of power you feel!

Breathe in and say, “I’m powerful,” breathe out and say, “I’m beautiful.” Repeat this a number of times and you will feel a new rush of blood through your body.

✔️Feel Good About Yourself. Learn to love yourself and the life you lead. Yes, it could be better and you can make it so. But if you don’t like how things are going, that is no reason to waste what you already have in hand in the hope of what you can make of it. Remember, a bird in hand is worth two in the bush! There will always be those extra kilos to shed, those qualities you wish your partner had, that car you wish to buy, or the house you wish to own

✔️Get Fit. Being fit and healthy is the greatest energy and confidence booster you can give yourself. Instead of blaming yourself for not eating right and for binging on the wrong things, cultivate some positive addictions. Try going for a daily dose of exercise: be it a walk, a workout at the gym or just floor exercises at home.

✔️Eat Judiciously. Rather than feeling dejected at the weight you keep putting on because of a junk food eating habit, develop the habit of eating healthy foods to keep yourself fit and slim. It is said that you can actually eat to remain slim by eating right. Experts opine that the process of chewing and digesting foods such as celery, mushrooms, broccoli and tomatoes, when not fried, actually makes you expend more calories than you take by eating them.

✔️Remain Calm. This is indeed a rare quality and if you were to successfully cultivate it more than half of your life’s worries would be over. Stress and tension are the cause of more diseases than we know of. Fatigue and irritability are also caused by stress.

Olivia💓

Wellness Wednesday…Anxiety

#wellnesswednesday

#beatinganxiety

Studies have shown that having a healthy diet may reduce signs and symptoms of anxiety. One can relieve

tension and manage stress better by what a person does and does not eat.

Everyone experiences anxiety. In fact, being unable to do so can be a sign of a serious psychological problem. In our hazardous world, anxiety is a strategy the body uses to help the mind recognize danger and keep well out of its way. As with most mental illnesses, it’s not the presence of anxiety alone that creates problems. It is more about how severe it is and how much it gets in one’s way of life or quality of living.

Most people feel anxious at some time in their lives.

However, only about five per cent of people experience severe anxiety and rarely seek professional help. Anxiety is a mixture of physical and mental symptoms. They are part of what

psychologists call the “fight or flight” response.

When the body is under threat it automatically prepares either to defend itself or run.

Anxiety is a normal reaction to stress. It helps one deal with a tense situation in the office, study harder for an exam, or remain focused on an important speech. In general, it helps one cope with the tasks and demands of everyday life. But when anxiety becomes an excessive, irrational dread of everyday situations, it can become a disabling disorder.

Fortunately, effective treatments for anxiety disorders are available, and research is yielding new and improved therapies that can help most people with anxiety disorders lead productive and fulfilling lives.

However, studies have shown that having a healthy diet may reduce signs and symptoms of anxiety.

Although food can’t cure an anxiety disorder, consider some diet changes and that would benefit a severely anxious person:

• Avoid or limit caffeine intake as much as possible. Caffeine is present in many soft drinks, not just in tea and coffee and it can set up its own vicious cycle. It can speed up heart rate and disrupt sleep — which later on become prevailing signs of anxiety. Trying to overcome tiredness by drinking

more caffeine only makes the long-term problem worse.

• Avoid too much alcohol. Similarly, alcohol can worsen the symptoms of anxiety, and disrupt sleep. Many people reach for a drink to calm their nerves, but the consequences of overindulgence can outweigh the benefits of initial relaxation. For some, a hangover, insomnia, and dehydration make one feel worse than before one had a drink. In excessive amounts, alcohol can actually act as a depressant, making the drinker feel sluggish or more anxious.

Alcohol, like a simple sugar, is rapidly absorbed by the body. Like other sugars, alcohol increases hypoglycemia symptoms. It also causes mood swings.

• Eat complex carbohydrates, also known as carbs. During anxious times, turn to comforting carbs. These foods act as a mild tranquilizer by increasing the amount of serotonin, a calming

neurotransmitter in the brain. Complex carbs such as potatoes, wholewheat bread, and pasta take longer to digest than sugary simple carbs like white bread.

That way, one can stay fuller longer and blood sugar is likely to stay steady, eliminating stress and anxiety.

• Be sure to drink eight or more glasses of water a day. Dehydration can lead to fatigue, headaches and stress. One should be well-hydrated and

drinking lots of water a day can decrease symptoms of anxiety.

• Take multivitamins and mineral supplements. B vitamins, whose role is to unlock the energy in food, are crucial. Vitamin B-6 helps manufacture serotonin in the brain. Choose a daily supplement that supplies 100 per cent of the daily recommendation of all vitamins and minerals.

Although tension and daily stresses are unavoidable, one can relieve tension and manage stress and anxiety better by watching out for what one eats and what one does not eat. Remember that a healthy body and a healthy mind are often one and the same thing.

Changing my diet has worked wonders for me, hope these tips bring you some relief as well!

Olivia

{𝓛𝓲𝓯𝓮 𝓔𝓶𝓹𝓸𝔀𝓮𝓻𝓶𝓮𝓷𝓽 𝓜𝓮𝓷𝓽𝓸𝓻 }