8 tips to help you cure Insomnia

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From time to time – I will have trouble sleeping. It is usually, if I have a lot on my mind or I am worried about something. Anyway a couple of my friends are having the same issues, so I thought I would make a post about insomnia – in case you have the same troubles..

In my own experience, if I can’t sleep I need to solve the problem in my thoughts before I can rest. My advice is take care of your worries during the day, speak your mind if something is bothering you and be honest to others and yourself. When evening comes, you will be free from worries because you took care of your problems during the day. So you can relax and enjoy yourself before bedtime. Also say NO if you are stressed, priorities your time alone. Recharged your batteries and have a evening where you only do you! Do your favorite things, go to the gym, give yourself a facial, put on your favorite moisturizing body oil, watch your favorite movie, cuddle up with some snacks and a blanket. There is nothing better to cure insomnia than making yourself feel relaxed, content and happy.

Thinking positive thoughts and giving yourself a mental clap on the shoulder for doing well, is also important. 😉

Us women are often too hard on ourselves, we need to give ourselves mental compliments for how well we do in our everyday life. Mostly women suffer from insomnia probably because we worry and think more – being the SMARTER sex .. hahaha 🙂

Sleep is so, so important, it can drain you completely, so lets find out – Why can’t we sleep?

Insomnia is a sleep disorder that is characterized by difficulty falling and/or staying asleep. People with insomnia have one or more of the following symptoms:

  • Difficulty falling asleep
  • Waking up often during the night and having trouble going back to sleep
  • Waking up too early in the morning
  • Feeling tired upon waking

Types of Insomnia

There are two types of insomnia: primary insomnia and secondary insomnia.

  • Primary insomnia: Primary insomnia means that a person is having sleep problems that are not directly associated with any other health condition or problem.
  • Secondary insomnia: Secondary insomnia means that a person is having sleep problems because of something else, such as a health condition (like asthma,depression, arthritis, cancer, or heartburn); pain; medication they are taking; or a substance they are using (like alcohol).

Causes of Insomnia

Causes of acute insomnia can include:

  • Significant life stress (job loss or change, death of a loved one, divorce, moving)
  • Illness
  • Emotional or physical discomfort
  • Environmental factors like noise, light, or extreme temperatures (hot or cold) that interfere with sleep
  • Some medications (for example those used to treat colds, allergies, depression,high blood pressure, and asthma) may interfere with sleep
  • Interferences in normal sleep schedule (jet lag or switching from a day to night shift, for example)

Causes of chronic insomnia include:

 

8 tips to help you cure Insomnia

All age groups are affected by insomnia. Its incidence increases as age increases because stress is the most common cause of insomnia. Furthermore, women are more affected by this than men.

The cure for insomnia involves activities that would promote sleep and reduce stimulation. Several activities are advised to the insomniacs to prepare their body for sleep.

1. Exercise regularly. Studies have shown that regular exercise helps the body with its sleeping problems. It is generally important to attain optimal health. It is important to stress that exercise should be made early in the morning and not immediately before sleeping.

2. Avoid heavy meals and lots of fluids before going to bed. Large meals could lead to indigestion while a lot of fluids will increase the incidence of having to get up to urinate in the middle of the night

3. Maintain a peaceful and comfortable environment. During bedtime, turn off the lights, turn off anything that could create noise, and be sure you are comfortable with the room temperature. These factors affect sleep. Remove the clock from sight because it will contribute to your anxiety and frustration when you can’t fall asleep.

The following are excellent tips to put an end to your sleepless nights.

1. Decrease ingestion of stimulant-containing substances such as tea, coffee, alcohol, and cigarettes. Stimulants increase alertness, which are not needed during sleep.

2. Eat a very light carbohydrate snack before bedtime; or better yet, drink warm milk

3. Take a warm bath 30 minutes to an hour before bedtime. The immediate effect of a warm bath is sedation. When the bath is taken more than an hour before bedtime, an arousing effect would occur instead of a sedating one. Furthermore, warmth relieves body tension.

4. Stop watching TV, reading, or engaging in any mind-stimulating activities at least an hour before bedtime. These activities tend to prolong your wakefulness.

5. Use only your bed for sleeping (and sex). This will help your body associate your bed to just sleep. Thus, when you lie on your bed, it is a signal that it is time to sleep.

6. Engage in relaxation activities: listening to music, deep breathing exercises, meditation, etc. These activities slow down body processes and help the body to relax. Both functions aid the body in falling asleep.

7. Clear your mind. Remove all concerns and worries from your mind. You can do this through writing your thoughts and ideas in a journal.

8. Do not take naps. Try to sleep and wake up at the same time everyday. Taking naps will only disrupt your biological clock. On the other hand, sleeping and waking up at the same time everyday will help your body set your biological clock.

Through following these tips, a good night’s sleep is very much attainable. Remember that sleep is essential for the body’s growth and repair. Insomnia is not something that occurs naturally in your body. Thus, it must be treated.

If the mentioned tips do not cure or even minimize the insomnia or if insomnia is quite bothering you for a long time, do not hesitate to consult a doctor.

Good luck my beautiful peeps – Sweet dreams and goodnight!!

Experts are saying Fatigue affects strong and caring people! Find out why?

I have heard that selfish people live longer, after reading this article, I am thinking maybe its true. Unfortunately I am one of those people that overthink things and I can’t be happy until I know everybody around me, are doing well. Therefore I found this article very useful as a reminder ;)..

Fatigue Syndrome is a word that has begun to be seen and heard more and more in recent years. It is a disease that people can get from prolonged stress. For example,- you have a lot to do at work or in your private life . Yes, you have certainly heard of it. You probably know someone who has suffered from fatigue, or perhaps you might have been affected by it yourself. Unfortunately fatigue is not taken seriously. Some people think it is a made-up disease. But it is very real and often effects high-performing people. A stress expert describes what fatigue really means.

1. Fatigue affects strong people According to Karin Isberg it affects the condition of high performing individuals with ” great inner resources ” . They set high standards for themselves and they also experience demands from the outside. “It takes a strong person to push themselves hard, and keep it going for a long time”. According to brain researcher Agneta Sandström fatigue often affects people with skilled jobs.

2. The fatigue affects caring people Karin Isberg says, – good-hearted people who think about others well-being, they are more prone to fatigue. They feel it is selfish to focus on themselves and they neglect their own needs. She compares it to driving a car without fuel.

3. Fatigue affects those who find it difficult to say NO. Anyone who thinks of others more than themselves and place great demands on themselves, – usually have difficulties with saying NO. They tap all their inner resources before they say NO and then it is to late.

4. Fatigue is not the same as a depression, although fatigue and depression have similarities, there are crucial differences. While depressed people “give up” usually exhausted people feel frustration and anger over life.

5. The way out of exhaustion is to focus on yourself. Give priority to your own well-being! Then fill the internal resources and devote time to yourself – do things that make YOU Happy! It is also good to practice on setting limits, saying no and asking for help. It prevents you from suffering from fatigue. The most important thing is, sleeping properly.

We won’t have the energy to be supportive and help the people we love and care about, if we do not take care of ourselves FIRST.

Remember to LOVE yourself and say NO, when you need to.

MUCH LOVE 😉


												
										

Science show Women need more sleep than Men

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Hello Peeps,

 

Good news for all the ladies wondering why they sleep so much, I am one of them. The research shows that women need more sleep than men, read the scientific explanation here.

Women in general need more sleep than men, why? When we don’t get our sleep, we become more drained than men. Too little sleep can lead to heart deceases, diabetes, week physical condition and so many bad things 🙁

Why do women need more sleep?

Two reasons, the body temperature and hormones. Women’s hormone balance changes when we have our period cycle, more female hormones increases the body temperature and we become more tired and need more sleep.

Women show clear signs that they are more effected by stress than men are. When we are stressed we release a large amount of  the hormone called cortisol and that makes it difficult for us to fall a sleep.

Women use a larger part of the brain than men do.

Another factor that has emphasis on women in general, we have many balls in the air at the same time, so we use a larger part of the brain than men do, also know as multitasking. Therefore our brain becomes more exhausted and needs more sleep to recover.

Have a lovely sleepy weekend ladies and goodnight.

12 Foods more High On Vitamin C than oranges ;)

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If you chug a glass of orange juice every time you start sniffling, you may be onto something. Consuming vitamin C can’t actually prevent colds, loading up on the nutrient may help slightly. But despite their reputation for being loaded with vitamin C, the 69.7 mg that a medium orange provides is actually less than many other common fruits and veggies. To pack the ultimate vitamin C punch, fill up on these 12 superfoods. 😉

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Chili peppers

A half-cup of chopped or diced chili peppers delivers 107.8 mg of vitamin C. Plus, researchers from the University of Buffalo found that capsaicin, the compound that makes chili peppers hot, may help relieve joint and muscle pain. 😉

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Red bell pepper

A cup of chopped red bell pepper contains nearly three times more vitamin C than an orange—190 mg. Red peppers are also a great source of vitamin A, which promotes eye health.. 😉

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Green bell pepper

A cup of chopped green bell pepper contains less vitamin C than its sweeter sister, but at 120 mg, it’s still 200% of your recommended daily allowance. Green bell pepper is also a great source of fiber.

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Kale

In addition to twice your recommended daily intake of vitamin A and seven times the recommended amount of vitamin K, a one-cup serving of kale provides 80.4 mg of vitamin C. The nutrition powerhouse also delivers a sizeable dose of minerals and fatty acids. 😉

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Broccoli

This veggie provides 132 mg of vitamin C plus a punch of filling fiber for just 30 calories per serving. Plus, research shows broccoli may have cancer-preventing properties.

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Papaya

Research shows that eating papaya can help clear your sinuses, brighten your skin, and strengthen your bones. A one-cup serving delivers 88.3 mg of vitamin C.

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Strawberries

A cup of this super fruit contains 84.7 mg of vitamin C, plus healthy doses of other compounds shown to promote heart health. Another unexpected benefit of strawberries? They may help whiten your teeth naturally.

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Cauliflower

Whether you roast it, steam it, or mash it, eating a small head of cauliflower gives you a 127.7 mg dose of vitamin C, plus 5 grams of fiber and 5 grams of protein. 😉
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Brussels sprouts

These little cabbages are loaded with cancer-preventing phytonutrients and fiber, not to mention 74.8 mg of vitamin C. If you’re usually turned off by their bitter taste, bring out their natural sweetness by roasting them. I really don’t like them ew…. But maybe you do.

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Pineapple

In addition to 78.9 mg of vitamin C, pineapple contains bromelain, a digestive enzyme that helps break down food and reduce bloating. Bromelain also acts as a natural anti-inflammatory that can help you recover faster after a tough workout. ;).. I LOVE Pineapple Jum..

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Kiwi

One serving of kiwi (about 2 fruits) boasts 137.2 mg of vitamin C. The fuzzy fruit is also rich in potassium and copper.

Mango

Mango

Taste the tropics for a 122.3 mg boost of vitamin C. Mango is also a great source of vitamin A, which like vitamin C plays a key role in immunity and additionally keeps your eyes healthy. Jummm..

 

 

 

Breakfast and Energy

Hello Peeps,

I am listening to the danish experts on TV, recommending what to eat and they all say SKYER – its a low-fat yogurt kinda thing! and very trendy and popular, if you have Skyer in your fridge, people think they are very healthy…..

Anyway Skyer is a really lame breakfast, not anything I would recommend! I would start with a banana or a fresh squeezed juice, shortly after boiled or fried eggs or a omelet – with some rice or other kind of carbs that can give you energy, together with some fresh vegetables. Rice in the morning? – Yes rice in the morning! it could also be potatoes or sweet potatoes. It beats filling your belly with bread full of gluten, so you are swollen and your body has to suffer digesting all that bread the rest of your day – and you need some real energy when you have breakfast, its a important meal.

That my friends is a real breakfast, it gives you all the energy you need for a busy day. Skyer is a trend, just because it is trendy it doesn’t mean it is good for you.

Happy Thursday

XO