Tag Archives: relax

8 ways to sleep like a baby

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Sleep has many important functions to keep us feeling healthy and happy. We all know the feeling after having a great night’s sleep. We are fresh and relaxed and ready to face the world. But equally, having a bad night’s sleep can leave us feeling moody and unhappy and can affect our performance throughout the day.

There are a whole range of sleep disorders that affect millions of people. These include sleep apnea, night cramps and insomnia (prolonged periods of poor sleep). Overcoming these problems is essential for optimum health so let’s have a look at some of the things you can start doing now to improve your ‘sleep hygiene’ and to get a great night’s sleep!

1) Have a bedtime – going to bed at the same time each night is important to help you get into a good bedtime routine. Your body will come to expect going to bed at this time and will, therefore, fall into a sleep much easier.

2) Keep your bedroom cool – a cool room is a much better environment to sleep in than one that is too hot and stuffy. Open your bedroom windows about an hour before you’re ready for bed to let some fresh air in. Of course, consider the outside weather when doing this!

3) Avoid caffeine-containing products four hours before bed – Tea and coffee, as well as some energy and soft drinks, contain lots of caffeine which can keep the mind active if taken too close to bedtime. Some people are particularly sensitive to this so if this is you then try to avoid these products up to four hours before bed.

4) Keep a notepad by your bed – as mentioned in the article on coping with stress, writing down your worries or concerns can help alleviate some of the stress. If your lack of sleep is because you are worried about something, write it down and then deal with it in the morning when you are feeling fresh and your mind is clear.

5) Don’t read or watch TV too close to bedtime – reading or watching TV before bed can stimulate the brain and keep it ticking over as you are trying to sleep.

6) Get plenty of exercise (but not too close to bedtime) – exercise can be a great way to help you unwind and rest easier. Be careful not to exercise too close to bed though, the increased body temperature may prevent you from getting your 40 winks.

7) Try a power nap – Sleeping during the day can mean that you aren’t very tired by night time. If you do feel tired in the daylight hours try going for a quick 15 minute power nap to give you a quick burst of energy that won’t keep you up all night.

8) Seek out a sleep expert – sometimes there may be an underlying reason behind your inability to sleep. Seeking help from a sleep expert may allow you to identify why you are having trouble sleeping and this can help you deal with the problem head on. There are specialist sleep clinics throughout the UK that can support you with this to help you get a great night’s sleep.

7 ways to reduce your stress levels

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Stress can have a major impact on your health. It can affect your concentration and mood. It can make you react in ways you normally wouldn’t and it can make you feel anxious and nervous. Stress can also affect us physically, causing us to feel tired and develop aches and pains. Dealing with stress is very important to our long-term health, but often people resort to alcohol, drugs or junk food. Not only does this have a negative impact on our health, it can also make the situation a lot worse. There are much better ways to deal with stress…

1. Learn to be happy in your situation – Many people become stressed because of the lifestyle situation they find themselves in. They may be unhappy in their job or relationship and may feel that they are missing out on something. Learning to accept how things are is one of the best ways to start dealing with stress. Once you are content, you can focus on being happy.

2. Surround yourself with close friends and family – Having a support network around you that has your best interests at heart is very important if you’re feeling stressed. Knowing that others are there to support you really does help you to see things in a different light.

3. Get out and exercise – As mentioned earlier, exercise is a great stress-reliever. Exercise makes the body release ‘feel-good’ endorphins that can dramatically reduce stress. Make exercise a part of your day-to-day life and your stress will vanish.

4. Watch what you eat – The food we put into our body can affect our mood and our response to stress. Make sure you eat a well-balanced diet, low in junk food and high in nutritious fruit and vegetables. Eating healthily means you maintain a healthy weight and your body and organs function at their best, helping you feel better and more relaxed.

5. Take time out for yourself – During stressful periods it’s important to find time to rest and relax. Dance around to your favourite music or have a bath with some luxury bubble bath. Whatever it takes to forget your worries!

6. Write down your worries – People who are stressed often feel that they can’t ‘turn off’. If this sounds familiar, try writing down what is stressing you out. Just seeing it on paper sometimes reveals new ways of dealing with it. At the very least, it might clear your head.

7. Do something for others – Focusing on something other than yourself can sometimes help you feel less stressed.Try doing voluntary work or helping a friend in need.