Eliminating Insomnia Finale

Eliminating Insomnia Part 3

Managing Stress and Anxiety

Why Do We Sleep

Before we go over 'Managing Stress and Anxiety,' Let's talk about why we sleep. A failure to get the recommended eight hours of sleep can have devastating consequences. Many in the industrialized world no longer value sleep, despite the fact that sleep serves vital functions. This has created a sleep-depravation epidemic. 

Consistently failing to get at least six or seven hours of sleep can lead to a drastic weakening of your immune system. It doubles the risk of cancer, interferes with blood sugar regulation, causes blockage of coronary arteries, and contributes to anxiety and depression. Lack of enough sleep also triggers the release of the hunger hormone, thus causing you to eat more and gain weight. 

The World Health Organization now regards sleep loss as an epidemic, and in most Western nations, the preferred solution is sleeping pills. However, sleeping pills are not the best way to cause someone to fall asleep.

Lack of Sleep Can Kill You

There are two ways in which it is possible to die from lack of sleep. The first is a rare genetic disease that begins as insomnia. After a few months of struggling to fall asleep, a person stops sleeping completely. They soon lose basic body and brain functions, and since there are no drugs that can reverse the trend, the person dies within 18 months. 

The second way that insufficient sleep causes death is through drowsy driving. There is one fatality per hour in the US due to traffic accidents caused by fatigue. This is more than car accidents caused by drug and alcohol combined. 

Sleep Serves More Than One Function

Throughout the years, there has been an assumption that sleep only serves a single function, for example, conservation of energy or fulfilling of repressed desires. However, sleep has numerous benefits for every major organ in the body. Sleep optimizes your learnings capacity, memory, and emotional composure. It boosts your immunity, inspires creativity, prevents infection, controls appetite, lowers blood pressure, and strengthens your gut bacteria. 

A single night of poor sleep is worse than starvation or lack of exercise. Ultimately, sleep s the one activity that has the greatest impact on the daily health of your body and brain. 

Human beings are designed to sleep at night and also 30-60 minute nap in the afternoon. This biphasic pattern can be witnessed in cultures that still don't have electricity. Modernity has contorted this natural pattern and replaced it with a long monophasic pattern. Eliminating the afternoon nap has lead to an increase in cardiovascular disease and a shortening of the human lifespan. 

Benefits of Sleep

People are ignorant of the massive health benefits of sleep due to a failure in public education. This is why many take pride in the fact that they get on very little sleep. Yet the truth is that lack of sleep leads to brain impairment, which especially affects your memory. Walker contends that sleep is essential for all forms of learning, memorizing, and creativity. Also, one commonly ignored function of sleep is to help you forget specific memories. 

As long as you are awake, your brain is learning, and your hippocampus acts as a short-term memory reservoir. However, it has limited storage capacity, which means that you cannot add more information or you may have to overwrite old information. 

Sleep gives your brain the ability to transfer old memories from the hippocampus to the cortex, which is the long-term storage area. This transfer creates more room for learning new memories. Therefore, taking a nap before learning gives you a learning advantage over those who choose to stay awake. 

Storing information that you have just learned is one of the primary functions of sleep. When you sleep, your brain strengthens your memory by up to 40 percent, regardless of the type of information you have just learned. However, it is deep NREM not REM, which provides the greatest memory benefits. Sleep can even salvage lost memories. 

Lack of sleep can devastate your brain and body, leading to a variety of health disorders. Since every single facet of human existence imaginable depends on sleep, regular naps may help you recover to some extent. Sleep loss is so harmful that even the Guinness Book of World Records has refused to recognize any more attempts at sleep-deprivation.

Microsleep has a major impact on loss of concentration

When sleep deprived, you quickly lose brain function, with the most deadly consequence being drowsy driving. Traffic accidents occur when a driver either completely falls asleep or engages in what is known as "microsleep." This is where you close your eyes for a few seconds and lose all motor functions. This is enough time to drift into the wrong lane and cause a deadly crash. Studies show that microsleep is caused by consistently getting less than seven hours of sleep. Accidents resulting from drowsy driving "exceed those caused by alcohol and drugs combined"

You Likely Cannot Diagnose Your Own Sleep Deprivation

Most People consistently underestimate their level of sleep deprivation. When you are chronically deprived of sleep for months or years, you gradually accept the consequences as being normal. Pretty soon, you become accustomed to reduced energy levels, lowered alertness, and poor physical performance. You trick yourself into believing that this is how your life should be, yet the truth is that you are sleep deprived. 

The media constantly pushes the claim that a 20-minute power nap is enough to make up for insufficient sleep at night. However, this is inaccurate. A power nap may help you boost concentration for a few hours when tired, but it will not salvage your decision making, learning, and reasoning capacity. Once you lose sleep, you cannot reclaim it. 

People who behave irrationally usually excuse themselves by saying that they "just snapped." These episodes of emotional irrationality are caused by sleep deprivation. Infants who don't sleep well tend to scream more than is normal. 

Studies show that when you are sleep deprived, your amygdala becomes reactive and you become unable to balance both your positive and negative emotions. One minute you are ecstatic and the next you become terribly upset. Sleep deprivation also has been linked to aggression, pleasure-seeking, risk-taking, depression, and addictions. 

Sleep is the bedrock of a healthy life and should take precedence over a good diet and exercise. If you focus on your diet and exercise but ignore your sleep you will not achieve the results you desire. Sleep deprivation is so powerful that it can alter your DNA. Inadequate sleep will ruin every major physiological system in your body.

Sleeping shorter hours (fewer than 6 hours) increases your risk of cardiac failure by 45 percent. Even if the other factors such as smoking and body mass are taken into consideration, a lack of sleep is likely to increase your blood pressure, heart rate, and lead to a stroke. 

The effect of short sleep escalates as you approach midlife. Even being physically fit does not protect you. If you don't get more than 7 hours of sleep daily, your sympathetic nervous system goes into overdrive, your body releases more cortisol, and your cardiovascular system gets damaged over time.

Now Let's Talk About Managing Stress And Anxiety

• List down all your appointments
• Take A Walk
• Don't Be Afraid
• Do Chores
• Meditate

To Combat insomnia, you need to alter some of your usual practices. It is important to know a way around your worries. Being a responsible adult by maintaining a job and allotting time for relationships is stressful. There is no means of avoiding it. Try as you may but you'll just tire yourself over it. What you can do, however, is to keep everything at bay. Stress and anxiety will inevitably become a part of life. The tact is to figure out a way that you could keep a handle on matters. Perhaps by taking a breather once in a while, you can sort out all your issues and hopefully be able to establish a stable ground.

After exploring and understanding insomnia, its symptoms, causes, how it is diagnosed, and other related subjects on it, you could now venture on some new learning. This time, let it be about methods on eliminating the sleep disorder from your life. As you can tell, having a disturbance can lead to more complications due to sleep deprivation. With additional woes there to occupy your mind only means you lose sleep to the point that your body can't handle it anymore.

An effective technique in battling the disorder is to incorporate a sleeping habit. During the day, avoid taking naps and be stern in imposing a schedule for yourself. If you go to bed only at say 8 every night your body will soon get used to it. Eventually, drowsiness will visit you at the same time on a regular basis. This method works alright but it can be challenging. You need to be dedicated. With tons of inviting stuff there is, it may be tempting to break off your progress. Keep in mind that the new sleep pattern must be made a part of a nightly routine. You're supposed to follow through until you get results. Just remind yourself next time and time again of the goal. 

Acupuncture, an alternative treatment practice, is another method of eliminating sleep disturbance from your life. Usually, the main tools are sets of needles that are inserted into regions of the body. Through this method, health is believed to improve. It's a big question mark as to how. It just makes it happen. There have been countless testimonials that can be found on the internet authored by people all over the world to back up the claim. 

The Chinese were the ones who introduced acupuncture. They are proud of it because it promotes total wellness in individuals and in a way, teaches them to relax. In some cases, the oriental technique terrifies the living daylights out of people. According to them, because there exist other methods of getting rid of the sleeping disorder, it would only be right to pass on this one. The thought of needles pinned on can indeed be frightening. 

Hypnosis

Another proposed cure for insomnia is hypnosis. There are groups who insist that the sleeping disorder will go away if you carry the proper attitude. For them, it's all in the head. Regardless of their opinion being note-worthy or not, there are leading experts who focus on helping sleep-deprived folks with their struggle. The hypnotists load their patients' head with thoughts and strategies. By manipulating the mind and implanting in its instructions on how to cope with the loss of sleep, they can actually succeed. 

Yoga

It's not a surprise that through yoga, you can reward yourself with satisfying rounds of sleep. An hour or two of stretching and maintaining a posture is beneficial. It may be a form of exercise that focuses on the achievement of a sound mind but it also prepares the body for slumber. If you're not a fan of heavy workouts, yoga is your better option. Through it, there is no need to sweat it out in a gymn with all the usual bodybuilding equipment. You could attend a class or purchase a book with instructions on how to do it all on your own.

Yoga allows your muscles to relax and at the same time, drains it of energy so you will be invited to rest when you are about to wrap up your day. In fact, health advocates have suggested that incorporating a night-time routine of the practice is best. Insomniacs and all people, in general, will likely, get enough sleep after they've had their bouts of both exercise and meditation. 

Journaling

Writing notes can get you sleeping too. If you can't easily teleport to dreamland, spilling your thoughts with ink on a sheet of paper will get you there in a matter of time. This activity tends to exhaust you mentally that your body can't avoid wanting to take a break. In a way, you can say that this is just you spacing out because it is actually effective in combating the sleeping disorder, it is considered as a good option.

Also, unlike seeking treatment such as acupuncture and hypnosis, writing stuff down is not costly. You just need a pen and a paper and you're all set. By scribbling on a journal, not only will you use up time and gradually be worn out, but you also get to have a record of notes that you will soon appreciate. A year or so from the night you wrote things down, you will be grateful that you did. An intriguing truth is that most writers are insomniacs.

Insomnia needs to be driven off in whatever means you can think of. A serious case of sleep deprivation is not good. At the soonest possible moment, do something. Especially if you are burdened which chronic or long-term insomnia, you should do everything that you can to get treatment. Don't wait until your case becomes hopeless. The disorder's effects are not likely to manifest immediately but in time, you may find yourself in deep trouble.

What The Sleep Disorder Can Lead To:

• Poor performance at work
• Mental Retardation
• Unjustifiable fatigue
• Chronic Illnesses

This Concludes The "Eliminating Insomnia" Series. Please Like, Share, Subscribe, Leave A Comment and Check Out More of My Blog Posts and Follow THis Blog For Future Blogs! 

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Steps To Better Sleep For Babies And Children Part Four

As wonderful and organic as sleep is, it can be the origin of continual frustration for countless people. When the problem is with a child or a baby, the frustration can be magnified.

A child's body becomes less prone to sickness and better able to bounce back from injuries they might have sustained while active All these are essential to a growing child, and most especially for newborn babies. Babies sleep upward of about 15 hours. They are most in need of the restorative functions of sleep to ensure that they grow healthy and strong. It is important to make sure that they get adequate rest. This is to guarantee that their bodies and minds are in good condition when they are fully grown adults.

The Sleep Cycle Process

The first cycles of REM are quite short as compared to the succeeding ones. However, REM sleep progresses to deeper and longer periods until deep sleep decreases later in the night. This is usually when the person enters the second stage of sleep again. This happens because the body is preparing the individual for waking. It is important for infants and children to receive this level of sleep as it restores their body and promotes growth and health. It is important to note that the progress of sleep does not always occur in the above sequence. 

An individual will always begin with the first stage of sleep, but the stage he or she enters next can vary. That person can enter either the second or the third stage. When the person enters the third stage of sleeping, the second stage can repeat itself over again before REM sleep. When the person completes REM sleep, he or she can return to the second stage again. A single night's sleep can cycle through this process three or four times daily. Thus, it is important not to interrupt the entire process, lest it begins over again from the first stage.

A parent must take measures in ensuring that his/her child receives uninterrupted sleep because of a disruption in the process can throw the rest of the stages off balance. A delay in a child's sleep routine can make it difficult for them to return it back to normal. As a person grows older, he or she is more likely to sleep less and skimp on good quality sleep.

It is often said that when a person ages, he/she needs less sleep, but that is far from true. Infants spend almost 50% of the time in REM sleep, while adults only reach about 20%. This fact alone says that adults need just as much sleep as when they were younger, if not more. 

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How Much Sleep Do Children Need?

A good night's sleep is a person's most important biological necessity, but that is especially so for children. The quality of the sleep they are receiving affects their mental and physical development in drastic ways.  Sleep-dependent hormones and mechanisms are responsible for the growth and health of children. Without sleep, they are not released and this stunts a child's growth and development. While there might not be a predetermined number of hours of sleep a child needs, there is a recommended number to follow. These can serve as guides that help parents determine how many hours of sleep is optimal for a child of a certain age. Take note that the recommended number of hours of sleep still varies on many individual factors. These are simply general guidelines based on the age of a child. 

Newborns (0-3 months)

Newborns aged 0-3 months spend almost 60% of their time sleeping on average. They need roughly 10 to 18 hours of sleep, with about 3 hours spent awake. Those 3 hours are usually spent feeding or having their diapers changed. Parents should put effort into making newborns sleep less during the day. This prepares them for when it is time to adhere to a sleep and wake schedule when the child is older.

Parents can do this by exposing the newborn to daytime stimuli such as noise and light. They can also play with them to keep them awake. As the evening approaches, parents can prepare the newborn's environment fit for sleeping. Things such as turning off all sources of noise and dimming the lights make it suitable for the baby to fall asleep.

Infants (4 to 11 months)

Once the newborn is 4 to 11 months old, he or she becomes an infant. Almost 70-80% of infants aged 9 months will be able to sleep through the night and need fewer feedings. Infants need around 9-12 hours of sleep every night. This supplemented with short naps throughout the day. These naps can last anywhere from 30 minutes to at most 2-hours and should not exceed that. y this time, most infants will have developed a regular sleeping and waking schedule. 

If the infant is still sleeping and waking at irregular intervals, the parent should continue to follow a schedule. The parent should prepare a sleep-friendly environment for the infant. This is usually a quiet, dim room. The parent should also be consistent in this so the infant can make a habit out of independent sleeping.

Toddlers (1 to 2 years)

At 1-2 years of age, an infant is now a toddler. At this stage of their lives, it is important that they receive 11-14 hours of sleep within the 24 hours in a day. The frequency and length of their naps should decrease at this point. Toddlers should not nap within 3 hours before their scheduled sleep time, as this will make them less sleepy. Various factors can disrupt a sleep schedule and discourage a child to sleep at this age. Toddlers are more independent and social, thus they are more inclined to resist sleep. They may also experience nightmares, night awakenings, and even separation anxiety. 

Furthermore, their newfound ability to get out of bed on their own can make them more likely to refuse to sleep. It is important for the parent to enforce strict and consistent bedtimes and follow through with them. If the child is anxious, objects such as a soft blanket, night light or even a stuffed toy can offer the security they need to fall asleep. 

Preschoolers (3-5 years) 

Toddlers become preschoolers at 3-5 years of age. A child at this age needs about 11 to 13 hours of sleep on average per night. Preschoolers invest their energy being active in the day and they are more likely to fall asleep at night. They also take a few short naps, if any at all. A preschooler's increased social interaction and heightened imagination brings about nightmares and nighttime fears. These can cause a child to wake up from his or her sleep or not be able to sleep. 

There is also a peak in the frequency of incidents of sleepwalking, bedwetting, and walking from sleep terror. It is important that the parent is responsible for what they expose to the child to cheerful, bright, imagery instead. 

School-aged children (6 years and up)

By the time children reach 6 years and onward, they are now school-aged children. They need 9-11 hours of sleep per night, but it is often difficult for them to sleep this long. This is because there are many activities that distract them from sleeping. Things like school, computers, and friends and factors that can deter them from getting good quality rest. At this age, parents should be stricter than ever about adhering to a daily bedtime routine. They should limit the use of phones, cell phones, and computers and their children should not use them right before they go to bed.

The light from the monitors of gadgets is a known deterrent to sleep.  Physicians have noted that the light emitted from these displays mimic sunlight. Thus, they are able to throw a person's circadian rhythm off course. This is why it is important for a parent to enforce at least 2 to 3 hours with no use of gadgets before a child goes to bed. 

It is also important that children at this age do not drink caffeine. Caffeine is not just found in coffee. It is also present in sugary drinks like juice, soda, and tea. These are the worst offenders in preventing a child from sleeping, perhaps because they are the least obvious. It is important that in the evening, children should limit their drinks to water or beverages that do not have a high sugar content.

Food can also contain sugar that can cause children to become hyper and active. A parent should make sure to prepare dinner that is healthy and low in sugar. As always, it is important that the environment where the child sleeps in is conducive to it, and a dim, quiet room is always the way to go. 

The remedies presented in this blog series are relevant to otherwise healthy children. If your son or daughter has any clinical or psychiatric conditions, please seek further assistance before using these techniques, methods described in the upcoming blogs. Be prepared to take control of this part of not only your life but your baby or child's life.

Stay Tuned For Part Five: Sleep Disorders

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Eliminating Insomnia Part1

Eliminating Insomnia & Getting a Good Night's Sleep

What Is Insomnia And Do You Have It? 

Insomnia is the difficulty of going to sleep. It's a disorder that equates to dull and lonesome moments as you wait for a good night's rest to be rewarded to you. During slumber periods, you would desire for nothing more but to have a break, yet there are instances that your body refuses to let you have some and you can't fathom as to why. It's a medical condition. Perhaps you already know that but do you ever wonder if there's more to it? Despite the popular claims, is it something you can really ward off?

Here in Eliminating Insomnia, you will find out more about the sleeping disorder. You think you know but you have no idea. Before you attempt to do something to free yourself from the disturbance, be aware of what it is. Definitely, there are things regarding insomnia that you might be clueless about. If you are suffering from the condition or are just assuming that you are, you have to go into detail because for what its worth if indeed you are showing signs you may be in trouble. Maybe the manifestations are hinting that there is something seriously off about your health. As a start, be familiar with the varieties. 

The Three Types

Transient

This is the kind that only lasts for a few nights. In this, lack of sleep becomes a bother but only for a while. The fact that this insomnia will eventually go away implies that there is not much to be worried about. You may be unable to doze off for a period but because your sleeping pattern will soon go back to normal, you shouldn't fret about it. 

Acute

It is also referred to as short-term insomnia. The acute and transient types are quite similar. The distinguishing factor between the two is the former typically lasts for several weeks but for more than three months.

Chronic

It's a long-term disorder that can linger with you not only for months but for years. Due to extreme sleep deprivation, more complications will arise. When you haven't been privileged to make a visit to dreamland for a while, particularly for more than three months, what you may have is chronic insomnia, which should be a concern to you.

Insomnia: Do You Have It? 

• Do you toss and turn for hours in bed anticipating a good night's rest?
• Do you wake up earlier than you're supposed to?
• Do you feel exhausted when you wake up?
• Do you wake up in the middle of the night and have a hard time going back to bead?
• Do you feel sleepy, grouchy, or anxious during the day?

If you have answered yes to at least one of the aforementioned questions, then you might have insomnia. Even when its severity hasn't been defined yet, it means that there is something wrong with how your body regulates. Lack of sleep can be troublesome, It is tempting to do something about it as soon as you can. You may resort to taking medication and other supplements but if you are not intent on risking your health, getting a medical professional to first check you out may be of benefit. 

In part two we will dive into what causes Insomnia.

Please Join Us For Part 2 Of Eliminating Insomnia

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Steps To Better Sleep For Babies And Children Part Three

As wonderful and organic as sleep is, it can be the origin of continual frustration for countless people. When the problem is with a child or a baby, the frustration can be magnified.

A child's body becomes less prone to sickness and better able to bounce back from injuries they might have sustained while active All these are essential to a growing child, and most especially for newborn babies. Babies sleep upward of about 15 hours. They are most in need of the restorative functions of sleep to ensure that they grow healthy and strong. It is important to make sure that they get adequate rest. This is to guarantee that their bodies and minds are in good condition when they are fully grown adults.

The 4 Stages of Sleep

The process of sleeping is as complex as the many benefits it possesses. In a single night, a person will have gone through four different stages of sleep. Those 4 stages are divided into two different kinds of sleep: non-REM and REM. REM stands for rapid eye movement. It is the deepest and most intense kind of sleep. This type of sleep is ideal and conducive to growth and obtaining both a sound body and mind. Scientists have linked a healthy amount of REM sleep to improved mental capabilities. This includes learning and memory retention. 

Although REM sleep might be the most beneficial, non-REM sleep also manages to boast nourishing benefits. In non-REM sleep, the body repairs lost tissue, bone, and muscle. The immune system is also strengthened during this time. The quality of sleep is crucial in improving a person's cognitive and mental capacities the following day. It is important for a parent to ensure that a child receives optimal sleep. This will encourage the child to perform at his or her peak while maintaining good health. 

To get a better understanding of how to achieve good quality sleep, it is important to know the different stages of sleep a person goes through every night.

Stage 1

To get an idea of the cycle and process of sleeping a person experiences to get REM sleep, it is important to start from the beginning. The first stage of sleeping is the transitioning from being awake to a light sleep. In this stage, the brain produces theta waves. These are slow, high amplitude brain waves. This early stage of sleeping is quite brief in duration, usually lasting around 5 to 10 minutes. 

It is quite easy to wake up someone when he/she is in this stage of sleeping and feels as if he/she is not really asleep. People are almost awake at this stage so you can expect them to respond to light stimuli such as door closing or lights turning on. It only takes a short while of this uninterrupted stage before a person can transition to the second stage of sleep.

Stage 2

The second stage takes up most of the average time spent asleep. This stage lasts about 20 minutes and is characterized by a decrease in body temperature and a slowed heart rate. Scientists also denote the appearance of sleep spindles in an EEG or electroencephalography recording. Sleep spindles are bursts of quick, rhythmic brain wave activity. This is a sign that the body is preparing itself to enter the stages of deep sleep. After a certain amount of time has elapsed, the body is ready to enter the early stages of this type of sleep. 

Stage 3

The third stage of sleep is usually the transitioning period between light sleep and deep sleep. A person in this stage will begin to enter delta sleep. So-called because it is when the brain begins to transmit deep, slow brain waves called delta waves. A person is less sensitive to noises and activity in the surrounding environment. It is more difficult to wake them up, as they are not as responsive as they were in the previous stages of sleep.

If a person were to wake someone up in this stage, he/she would often report feeling disoriented and confused. Some notable characteristics of this stage are the acts of bed wetting and sleepwalking. The stages of sleep that were just covered all fall under the category of non-REM sleep. 

Stage 4 (REM Sleep)

With the fourth and final stage, a person can finally enter REM sleep. There is a spike in a person's respiration rate and brain activity once he/she enters this stage. It is interesting to note that the brain and other internal functions of the body are more active during REM sleep. However, while the electrical activity in the body heightens at this stage, movement in the eye comes to a complete halt. A person's muscles are also more relaxed and often paralyzed.

REM sleep begins approximately 90 minutes since falling asleep. This stage itself occurs in cycles, with the first cycle only lasting a short while. The succeeding cycles become longer as the night advances. The entirety of the REM sleep process can take up to an hour as the person's sleep continues throughout the night. 

Join Us in Part 4 Where We Talk About The Sleep Process

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The remedies presented in this blog series are relevant to otherwise healthy children. If your son or daughter has any clinical or psychiatric conditions, please seek further assistance before using these techniques, methods described in the upcoming blogs. Be prepared to take control of this part of not only your life but your baby or child's life.

Steps To Better Sleep Part 11

Sleep is so important for us but it is so difficult to shut our brains down and just relax get into REM and recharge those batteries for the next day. This blog will help you go out there with unstoppable energy and feel better than ever before. As we near the end of this Series, let's continue with Part 11

There are many downloadable audiobooks online. Some are priced cheaper than e-books whereas some are free. The purpose of this step is to tune out your mind from distractions. Listening to an audiobook shuns out background noise such as barking dogs, TV sounds and conversations. It engages you, but it does not require too much focus and attention. For best results, choose an audiobook that you already know. 

If you are still fond of children's bedtime stories, download their audiobooks. The narration in children's stories is friendlier than usual to appeal to children and in this case, adults who have trouble sleeping. You can create an album of your playlist and play your audiobooks on shuffle. You also can opt for a glass of nut milk and snack on a few slices of real cheese before going to bed. 

I hope you have enjoyed this blog series on Steps To Better Sleep.

Here are some additional ways to clear your mind and clear up stress:

Talk to a friend.

Discussing your problems, obstacles and potential solutions with a friend is a great way to reduce stress. Often we, as entrepreneurs, get so intertwined with our work that we actually cause our own stress.

Simply talking things out can clear up a situation and you learn that things aren't as bad as you are imagining them to be. Also, just knowing that you have someone in your corner that is always going to be there for you gives you that extra confidence to tackle any situation.

Read a great book. 

Picking up a book allows you to get away without actually getting away. Take this time to learn about any topic you wish, including whatever it is that's causing your current stress. You can gain insight, advice,, and peace of mind my reading.

Write down your thoughts in a journal.

Writing is something that many entrepreneurs don't do enough of, yet it's such a powerful personal exercise that can help you better understand any dilemma or situation. Put a journal on your desk and throw it in your bag when you leave the office. Keep it on you at all times.

When a stressful situation presents itself pull out your journal and write down the problem, what is contributing to the problem and possible ways to defuse the problem. Give it a try, I bet you will surprise yourself with how effortlessly you are able to come up with a solution to any issue.

Hit the gym hard

Hitting the gym is a great way to rid your body of stress, you can literally sweat the stress out. Finding the motivation to get to the gym is often the biggest hurdle to overcome, but once you get accustomed to working out regularly you won't miss the opportunity to de-stress at the gym.

Leave your phone in your locker, throw on your headphones and get your blood flowing and heart rate cranking. Aside from de-stressing, the health benefits of regular exercise should be enough to convince you to make this a regular occurrence.

Go for a long run.

Along with the gym, I also love going for a nice long run to clear my head and escape my business. I like an outdoor run consisting of several destination points along the way, this allows me to focus on reaching each point. The physical exercise combined with the focus eliminates all of the stress.

Just like at the gym, leave your phone at home or at the office. It's too easy to take a break to check emails or voicemails if you bring your phone, a single email or message can trigger the stress to come back instantly. Throw on a comfortable pair of running shoes and make sure you have a great music playlist ready to rock. Let the run and music consume you. 

Go for a punch in the boxing ring.

One quick look at local gyms will show you that a lot of people are jumping in the ring for physical fitness. Many gyms that offer boxing actually advertise it as a stress-reducing workout.

I've seen men and women of all ages in the ring. Sometimes, you just need to hit something and let out a little steam. If boxing isn't your thing, go to the driving range and hit a bucket of golf balls or take some swings in the batting cage. Driving a golf ball 280 yards or crushing a baseball 400 feet will make you forget that you were ever stressed.

Take some time to meditate.

True meditation, when you are able to remove yourself from everything going on in your world and focus only on breathing, has amazing benefits. It eliminates stress, allows you to think clearly, see the big picture and helps reduce the probability of future events stressing you out. 

As entrepreneurs, we are so busy, constantly operating with the pedal to the metal, we often forget to pause for a minute and take a step back to simply breathe.

Unplug from technology and take a walk or a hike.

Unplug from technology and venture out into nature, a beach, park or hiking trail provides a great setting to forget the stressful situations for a minute and get lost. Connecting with nature reminds you that we, along with the things that cause us to stress out, are just small pieces of a much bigger picture.

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Steps To Better Sleep For Children And Babies Part Two:

As wonderful and organic as sleep is, it can be the origin of continual frustration for countless people. When the problem is with a child or a baby, the frustration can be magnified.

Most people are often oblivious to just how crucial a part sleep plays in an individual's life. A proper night's rest is teaming with health benefits and it is important to understand just how and why that is. 

Sleep is a natural required activity for survival. This behavior occurs every day. The act of sleeping is vital in ensuring healthy, functioning cognitive and motor systems. This is especially true for growing children and infants. Children who lack sleep are often cranky and unable to focus on their daily tasks. They are also more prone to sickness, as sleep deprivation weakens the immune system. A lack of sleep also stunts a child's growth, which is otherwise encouraged with a proper night's rest.

When a child sleeps, both his/her body and brain go into resting mode. No one knows completely what the brain does when it is asleep. However, scientists have found that the brain replaces lost chemicals and improves memory when it is dormant. This explains why, after a good night's sleep, a person feels well rested and alert the moment he/she wakes up. A refreshed brain is better prepared to solve problems, retain what it has learned, and concentrate on the tasks at hand. 

Certain brain waves increase when a child is asleep. Once such type is the delta wave, which strengthens the endocrine system by secreting hormones in the blood. Other examples of sleep-dependent hormones are luteinizing hormones, of which puberty is dependent on. There are also growth hormones and prolactin, which is important in reproduction. All these hormones play a crucial part in ensuring that a child grows healthy and strong. While the brain undergoes repair when a child is asleep, so does the body. 

Youth is a time for play and restless activity. When a child is awake, he/she/ is always moving about. This strenuous activity means that kids put strain on their lean muscles, tissues, and bones. It is natural for these to tear and break when they are in constant use, so sleep is the natural answer to this. Sleep stimulates the body's systems to repair and restore these lost and torn ligaments. It also encourages growth and strengthens them. A proper night's rest makes the body more resilient and healthy. 

The remedies presented in this blog series are relevant to otherwise healthy children. If your son or daughter has any clinical or psychiatric conditions, please seek further assistance before using these techniques, methods described in the upcoming blogs. Be prepared to take control of this part of not only your life but your baby or child's life.

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Steps To Better Sleep Part 10

Sleep is so important for us but it is so difficult to shut our brains down and just relax, get into REM and recharge those batteries for the next day. This blog will help you go out there with unstoppable energy and feel better than ever before. 

Step 28: Try to Go to Bed Before 11 PM

It's really almost unachievable and unfeasible for adults to go to bed before 11pm. Most of them sleep at 1 or 2 AM. If you sleep early, most of your peers and colleagues will think that you are a loser. However, remember, skimping on sleep will make you weak, sick, moody and eventually, dead. Remember, you spend a third of your life sleeping so think about it and realize that sleeping is that important.

When you get sick, it's not your colleagues or boss who will take care of you, it's you and your family. Simply put, do not sacrifice too much of your health for money or for fun. When you got out of work, rest, do your hobbies and be with your family. Set an alarm on your phone at 11pm to remind you to prepare to go to bed.

Step 29: Take Advantage of Technology

Today, there are countless of software and smartphone and tablet applications that will help you monitor your sleep. They are available in Windows, Mac, Linux, Android, and IOS. These applications are mostly free and consume just a little memory. For Windows and Mac, there is a free screen filter software called Flux that automatically adjusts your computer screen into cool (for daytime use) and warm (for night use). You can also adjust the screen brightness through it. That way, the production of melatonin won't be affected so much at night. If you are a desperate insomniac with a smartphone or laptop, take advantage of the following apps but feel free to explore.

• Pzizz Sleep (emits sleep-inducing sounds)
• Deep Sleep with Andrew Johnson (Helps you meditate)
• Proactive Sleep ( works like a sleep diary)
• Sleepy Time (tells you the ideal time to wake up and sleep) 

Step 30: Sleep Diary

Keeping a sleep diary will help you track down your sleep and your sleep progress. Also, write down the meals and activities that day. This will help you assess what causes your insomnia or inability to stay asleep. Your sleep diary will also come in handy when you approach your doctor to report your sleep problem. However, if your doctor prescribes you sleeping pills as a cure-it-all, don't take it. Your inability to fall asleep, whatever the reason is, is a message from your body that there's something wrong. Address the root cause first. Here is a list as to what you should write on your sleep diary. 

• Your sleep time.
• Your wake time.
• The number of times you woke up in the middle of the night.
• The meals you ate that day.
• The medications you currently take.

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Steps To Better Sleep For Children And Babies

In another series, we discuss steps to better sleep for adults and now we will discuss steps and strategies on how to take control of the entire sleep dynamic for your child and have it under control forever. 
You need to have a solution every time your baby starts to cry and cause a fit when it's nearing bedtime. We will also discuss the benefits of sleep in the early growing stages of human life and more.

As wonderful and organic as sleep is, it can be the origin of continual frustration for countless people. When the problem is with a child or a baby, the frustration can be magnified.

Parents may have a ton of questions like "Do I allow them to cry?" "Do I let them mature out of it?" "Could it be a medical issue?" "Am I performing something incorrectly?"

Actually, the remedies for some instances of childhood "insomnia" aren't that complicated and may be learned in less than the time it could take for your child to have a nap. But no one solution works for each family and child. So I will present to you efficient options and enable you to determine which technique fits you as well as your baby or child best.

The remedies presented in this blog series are relevant to otherwise healthy children. If your son or daughter has any clinical or psychiatric conditions, please seek further assistance before using these techniques, methods described in the upcoming blogs. Be prepared to take control of this part of not only your life but your baby or child's life.

Please Like| Share | Subscribe |Comment

Steps To Better Sleep Part 10

Sleep is so important for us but it is so difficult to shut our brains down and just relax get into REM and recharge those batteries for the next day. This blog will help you go out there with unstoppable energy and feel better than ever before. As we near the end of this Series, let's continue with Part 10

Step 28: Try to Go to Bed Before 11pm

It's really almost unachievable and unfeasible for adults to go to bed before 11pm. Most of them sleep at 1 or 2 am. If you sleep early, most of your peers and colleagues will think that you are a loser. However, remember, skimping on sleep will make you weak, sick, moody and eventually dead. Remember, you spend a third of your life sleeping so think about it and realize that sleeping is that important. When you get sick, it's not your colleagues or boss who will take care of you-it's you and your family. Simply put, do not sacrifice too much of your health for money or for fun. When you get out of work, rest, do your hobbies and be with your family. Set an alarm on your phone at 11 pm to remind you to prepare for going to bed.

Step 29: Take Advantage of Technology

Today, there are countless software and smartphone and tablet applications that will help you monitor your sleep. They are available in Windows, Mac, Linux, Android, and IOS. These applications are mostly free and consume just a little memory. For Windows and Mac, there is a free screen filter software called FLUX that automatically adjusts your computer screen into a cool (for daytime use) and warm (for night use). You can also adjust the screen brightness through it. That way, the production of melatonin won't be affected so much at night. If you are a desperate insomniac with a smartphone or laptop, take advantage of the following apps but feel free to explore.

• Pzizz Sleep (emits sleep-inducing sounds)
• Deep Sleep with Andrew Johnson (Helps you meditate)
• Proactive Sleep (works like a sleep diary)
• Sleepy Time (tells you the ideal time to wake up and sleep)

Step 30: Sleep Diary

Keeping a sleep diary will help you track down your sleep and your sleep progress. Also, write down the meals and activities that day. This will help you assess what causes your insomnia or inability to stay asleep. Your sleep diary will also come in handy when you approach your doctor to report your sleep problem. However, if your doctor prescribes you sleeping pills as a cure-it-all, don't take it. Your inability to fall asleep, whatever the reason is, is a message from your body that there is something wrong. Address the root cause first. Here is a list as to what you should write on your sleep diary.

• Your sleep time.
• Your wake time.
• The number of times you woke in the middle of the night.
• The meals you ate that day.
• The medications you currently take.

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