How To Stop Worrying And Go To Sleep At Night

You need enough sleep. You need enough sleep in order to function and in order to restore and rejuvenate your mind and your body.

Tens of millions of people have insomnia and other sleep problems. Stress, worry and fear can be major contributors to sleep (and non-sleep) problems. It is very common for people to toss and turn all night or sleep too few hours or not sleep at all. This may often be due to one’s mind continuing to focus (at top speed) on problems instead of shutting down at night and resting.

When I was in my 20’s, and a money market trader on Wall Street, I had the very same problem. I had a job that required me to function at an extremely high level, continually, all day long. From 7AM to 7PM. I could not go to sleep at night because my mind was still racing, reviewing the day’s work (and problems) and planning the next day’s work (and problems). The lack of sleep began to interfere with my ability to function on the job at the required high level. If this continued, I would not be able to do my job effectively and I would soon be tired, and fired. I had to get more sleep.

When I realized that it was my mind that was keeping me awake until 1AM – 2AM, I decided I had to do something about it. What did I do? How did I solve the problem? What I did was make a deal with my brain. The deal was that when it was time to go to sleep I would take all my problems, worries and fears out of my brain and set them down on the nightstand next to my bed. I promised my brain that all my problems, worries and fears would still be there on the nightstand in the morning when I woke up and I would pick all my problems up off the nightstand, put them back in my brain, and my brain could start spinning and racing and worrying all over again. After a few nights of trying this it began to work. I fooled my brain. I trained my brain. Now, when it was time to go to sleep, I was able to lay down, put my problems and worries and fears aside, and go to sleep. And in the morning, I was refreshed and ready to face the day. That was decades ago and since then, when I get into bed, I lay down my troubles. And have no trouble going to sleep at night.

In addition, I learned something else; a lot of the things I worried about at night disappeared or lessened when I went to pick them up off the nightstand the next morning.

When it’s time to go to sleep, the day is finished. Put your worries down. When day is done and it’s time for sleep, there is nothing more you can actually do right now about your existing problems, worries and fears. Put them down on the nightstand, or, if you prefer, place an empty box next to your bed to put your problems in at night. Don’t worry, all your problems, worries and fears will still be there in the morning. Or not. Meanwhile, you can go to sleep.

Better Health Through BALANCE

Most of us have heard, the advice, Everything in moderation! Those, who seek, immediate, easy results, when it comes to living a happier, healthier life, are generally disappointed, because it requires a BALANCE of a variety of actions, including enhancing one’s attitude, lifestyle, personal habits, diet and exercise, etc, as well as using some common sense, in the quest. While this may seem obvious, since common sense, is often, one of the rarest behaviors, only those, with patience, and discipline, and a willingness, to open – one’s – mind, to consider, options, alternatives, and what’s best, for you, personally, generally proceed, accordingly. With that in mind, this article will attempt to, briefly, consider, examine, review, and discuss, using the mnemonic approach, what this means, and represents, and why it makes a difference.

1. Best; better; benefits: If you hope to experience the best possible health, and well – being, it’s essential to proceed, in a better way, than most do! Focus on the benefits of a variety of options and alternatives, rather than proceeding, with a narrow mind!

2. Attitude; attention: You can think you can, or think you can’t. Either way, you’ll be correct. Henry Ford, who was credited with saying these words, understood, the need, to proceed, with a true, positive, can – do, attitude, and paying attention, to what personal actions, are in your best, overall interest!

3. Listen; learn: Everyone makes mistakes, but the wise individual, consistently learns, from every conversation, and experience, gaining relevant expertise, and hopefully, better judgment, and wisdom! This means committing to effectively listening, far more than speaking, etc!

4. Aptitude; actions: When one develops and enhances his personal aptitude, and skill – set, and takes actions, in his own best interest, he will generally be happier, make wiser decisions, and, generally, healthier, too!

5. Needs: A healthier life demands, understanding your personal needs, priorities, goals, etc, and, differentiating, those, from unsubstantiated perceptions, opinions, and empty wishes!

6. Clever; character; creative: When someone is clever, enough, to proceed, with the quality of character, focused on a creative approach, to a happier, healthier life, much of the battle, is overcome, towards becoming the best, you can possibly be. Health, in the vast number of instances, depends on a meaningful balance of diet, exercise, happiness, self – discipline, and a desire to live a healthier life.

28 Tips To Energize Your Life

To Revitalize You, To Say Good-Bye To Fatigue…

  1. Eat properly – Nutritious meals are number one in the battle against fatigue.
  2. Get up early – too much sleep can reduce your life expectancy.
  3. High-protein food.
  4. Munch on fruit when you need a snack.
  5. Avoid too much caffeine.
  6. Take vitamin B Complex.
  7. Get proper rest, relaxation and sleep. Relax before you get tired.
  8. Meditate whenever you get an opportunity for it – meditate many times during a day.
  9. Pamper yourself; take a break when you need it.
  10. Daily brisk walking.
  11. Enjoy music and songs whenever you get an opportunity for it during the day.
  12. Enjoy walking rather than driving.
  13. Play outdoor games.
  14. Make something more beautiful – Aesthetic Culture.
  15. Learn how to overcome stress and tension.
  16. Energy follows thought. Do not think about your inadequacies, your defects, your imperfections and your failures. But think about your achievements. Feel your beauty, your inner worth, your Buddha nature.
  17. Enjoy yourself. Look at the beauty and enjoy, listen to music and enjoy, use all your senses and enjoy. Use your senses at their optimum, then you will really live your life will be aflame; it will not be dull, it will be aflame with energy and vitality. Be alive because it is only on the wings of life that you will reach to truth. If you are dull you are lost. Be radiant.
  18. Love more and your body will gather more energy from the whole cosmos.
  19. Be very aware about your eating. Remain aware what and how much you eat, and its effect on your body. If you experiment with awareness, you will certainly find out which is the right food for you, which food gives you tranquillity, peace and health. There are no real difficulties in doing this, but because we do not pay any attention to feed we are never able to discover the right food. And eat joyously and happily.
  20. Take bath daily. It purifies and refreshes not only the body but our innermost core too.
  21. Enjoy reading.
  22. Much time and energy is dissipated in fighting, accept what is. Make friends with what is.
  23. Do not create absolute ideas; remain flexible. Be like water. It has no form, it is infinitely adjustable. That is its beauty, it knows no rigidity. Flexibility is life. It means responding to the moment without any preconceived idea.
  24. Consult your doctor and take medicine whenever needed. Take Neem for healthy body and skin, Bitter Melon (Karela) for regulation and good metabolism, Holi Basil (Tulasi) for relieving cough and cold and boosting immunity, Boswellia Serrata (Shallaki) for relieving joint pain and inflammation, Withania somnifera (Ashwagandha) for relieving stress, strain and fatigue, Bacopa (Brahmi) for good memory and concentration.
  25. Love your work and be creative. Change your work into fun. Boredom sucks. Work as play. Work as worship. Combine activity and relaxation.
  26. Laugh your way to health. Laughter brings strength. Laughter is one of the most deep-going medicines.
  27. Do not prevent the tears. Let the tears flow. Learn to talk with God. Weep alone. Do not repress your tears.
  28. Let silence rejuvenate you. Learn the silence – the silence which is alive, positive, and affirmative. Silence is a joy. It is not just absence of worry – it is the presence of ecstasy. The real silence has to be in the crowd. When the crowd cannot disturb your solitude, then it is yours. When nothing disturbs you, when nothing distracts you, then you are centered. When you are really silent, you will find silence everywhere. Silence is something inside; quiet I something outside, hence, silence is not quiet. Quiet depends on conditions outside; silence is unconditional. Watch, witness, be centered, meditate and enjoy silence.

What Causes a Muscle to Tighten Up

Have you ever woken up from a sound sleep and feel pain when you want to stand up? This often happens when a sudden involuntary contraction of the muscles occurs. It is known as a muscle spasm. You would find it more difficult to move than usual. Tight muscles would not only limit your movement but also cause pain, cramping, discomfort, and frustration.

Even though tightening of the muscle can sometimes be a sign of something more serious, it is usually not a cause for concern. This article is going to show you what causes a muscle to tighten up and some other useful information about muscle spasms. Read further!

What Causes Muscle Tightness or Spasms?

  1. Exercise

Exercise or hard physical labor is the biggest contributor to muscle tension. Your muscles can tighten up during or after exercise. Muscle stiffness can occur when you increase the duration and intensity of your routine or start a new exercise program. In this situation, your muscles are required to work harder causing microscopic damage to the muscle fibers. It then causes the muscle to tighten up. Exercises that commonly cause the muscle to tighten up are push-ups, squats, using weights and running downhill or jogging.

But why do muscles stiffen after exercises? During exercise the muscle expands but when you stop an exercise the muscles contracts. The contraction of the muscles causes the muscle fibers to be shortened, and it increases the tension in the muscle. After a complete contraction, tension would be reduced, and muscle fibers would increase in length. However, fatigue or improper nutrition and hydration can cause the fibers of the muscle to remain shortened leading to muscle tightness.

  1. Prolonged Inactivity

When there is restricted movement, some muscles can get tight. For instance, when you sit at a desk working for hours, days and weeks it affects your muscles. It puts the muscles at your upper back and the back of your hips in a constant lengthened position. Also, the muscles at the front of the hip and at your chest will be in a shortened position. In the long run, it might take a toll on your muscles causing imbalances in the muscles. The lengthened muscles may become weak, and the shortened muscles become tight.

  1. Subluxation

A subluxation (pronounced ‘Sub-lux-a-tion’) is when 2 or more spinal bones lose proper joint motion where they attach to each other. They may also become slightly misaligned according to some researchers. Regardless, the result over time seems to be that the nerves in the area get irritated and the muscles tighten up, all of which can lead to pain and stiffness.

  1. Other Common Reasons Why Muscle spasms can Occur
  • Infections – Illnesses such as polio, HIV, tetanus, lupus, meningitis, and influenza are some of the infections that commonly cause tightness of the muscle
  • Stings or bites – Sometimes stings and bites from insects such as spiders, bees, ticks, wasps, mosquitos and horseflies can result in muscle spasms
  • Medications – Some medications such as anesthetics and drugs prescribed to lower cholesterol can cause a muscle to tighten up.
  • Additionally, lack of proper sleep, poor diet, being overweight, damp or cold environment, and lack of physical activity in your daily life can cause muscle tightness.

What Are Good Treatments For Muscles Spasms?

Most doctors will recommend specific care for your overly tight muscles depending on the cause. However, as a general rule, if the spasm is not resulting from an injury or strain of the muscle then apply a warm to hot compress on the area for 20 minutes may improve the condition.

If the muscle spasm is the result of an injury or strain then ice is commonly a better choice to help reduce inflammation first and foremost. Doctors will often recommend heat for 20 minutes followed by a cold compress for 20 minutes in an effort to reduce spasm and then reduce pain.

Additionally, specific vitamins and other supplements, sound nutritional habits, improving posture, staying hydrated, stretching, and exercise can improve and also prevent muscle tightness.

5 Habits That Can Help You Prevent Night Sweating

People say that night sweats resulting from the after-effects of illnesses can never be tamed and it is seldom that people can sleep peacefully at night. Even though night sweats are something you cannot control especially when you have contacted health issues as that of infections, cancer, hormonal imbalances, depression, diabetes, etc., there are measures that you could take to keep yourself safe and healthy.

Not everyone may witness instant or effective results but following these tips can bring about a change in the way you sleep and preventing sweating.

Be surrounded with comfortable clothing

So love wearing sensuous nightwear to sleep while the rest find it cold during the winters and wear night suits made of flannel. These are known to trap heat and result in you sweating in the middle of the night. Consider wearing light and fluffy clothing while you sleep. You could also consider ditching the underwear while letting your body breathe. Choosing clothing made up of cotton as well as laying cotton sheets to sleep on can help you stay away from sweats at night.

Change eating habits

There are several who have this tendency of consuming alcohol at night before they sleep. Some prefer a cup of coffee or probably spicy food to finish the day with. All of these tend to trigger body temperature fluctuations, and that would result in night sweats. When you drink alcohol, the blood vessels of the body tends to dilate, and that is where you start sweating profusely.

Breathe deeply more often

It is said that the fast-paced lives that we lead has curbed the way we breathe as well. We are known to take short breaths which leads to stress, When you are stressed, you automatically tend to witness night sweats. Taking up Yoga or probably meditation where you can undergo deep breathing sessions can help you calm down and be less stressed. This can help you get back to normal and not sweat when you sleep.

Keep yourself hydrated

When we sweat, we tend to lose out a lot of water, minerals and salts from our body. When you witness night sweats, drinking a glass of water immediately can help you receive relief in multiple ways. There are times when you can get better almost immediately while at times taking sips from the glass can help you recover.

Take control of the temperature around you

When you witness sudden night sweats, ensure that the temperature of the room is brought down. It could be switching on the fan or lowering the temperature of the air conditioner; you could help yourself accordingly. Gel mattress toppers to help you stay can and cool when you are sweating. There are modern mattresses that allow you to feel cold and adjust the temperature accordingly. Buying one of these especially when you are frequent with sweating at night can help you get that required relief and not feel the discomfort that you witness when you go through night sweats.