Relaxation
Techniques For Better Sleep
Does trouble falling asleep, or tossing and turning in the middle of the night describe you? How about waking too early or finding yourself dull in the morning?
… Don’t you worry as you are not alone: millions of people fight problems of falling and staying asleep.
By improving your daytime habits and generating a better sleep environment, you can set the stage for good sleep. Making a good bedtime routine or avoiding common pitfalls by making simple changes can bring you consistently better sleep. Here are some techniques:
- You should exercise during the daytime. Regular exercise is not only good for health, but it also makes it easier to fall asleep and sleep better. If you don’t like exercising, go for a 15 minutes walk before you go to sleep.
- Some people can take a short nap and still sleep well at night. But, if you are having trouble sleeping at night, try to eliminate napping. If you must nap, don’t take long naps (over 30 minutes) during the day.
- Digestion takes away a tremendous portion of our available energy. What you eat makes a tremendous difference in how much energy you have and how much you need to sleep at night. The easiest foods to digest are fruits and vegetables. Include fruits, vegetables and nuts in your diet to improve your digestion system. Also avoid heavy fatty meals late at night. Fatty food takes a very long time to digest and takes up lots of our available energy.
- You might be shocked to know that caffeine can cause sleep problems even up to ten to twelve hours after drinking it. Don’t drink coffee, tea or any other stimulants within 6 hours of bed time.
- Before going to sleep do not watch TV in the bed. Read a book, take a bath… do something relaxing or tire yourself.
- Do not drink much of liquids before sleep; it may result in frequent bathroom trips throughout the night.
- There should be fresh air in the room (open the windows or get an air refresher).
- If you can, maintain the room temperature. Most people sleep best in a slightly cooler room.
- Do not eat at least two hours before going to bed.
- Avoid the things that may cause worry or anxiety. Try to make the time before sleep a time of peace and quiet.
- Avoid the intake of alcohol, it may make you fall asleep faster but it reduces your overall sleep quality.
- Try to maintain a regular bedtime schedule, including weekends.
- Relaxing techniques like meditation before sleep can also be very helpful.
Start following these simple tips and within one or two weeks you will feel how your sleep starts improving.
Massage Benefits & Techniques
Touching your body where it hurts seems to be a basic instinct, like running from danger or eating when you’re hungry. Massage is a natural remedy, no matter how humble or low-tech it may look like, but can be a powerful healer. Massage requires acting on and manipulating the body through pressure and is done manually or with some mechanical aids. Massage can be done by a massage therapist or by health care professionals like chiropractors, osteopaths, athletic trainers, or physical therapists. Many different kinds of oils can be used including coconut oil, sesame oil, grape seed oil, macadamia oil, pecan oil, and mustard oil. Aromatherapy oils like neroli oil and pine oil can as well be mixed with carrier oils.
There are many massage techniques, we hear great things about getting a massage from friends and family but rarely know what type of massage is right for us. Four very common forms of massage in the United States have been described below:
Deep tissue massage focuses on the deeper layers of your muscles and tissues that connect the muscles. This type of massage is good for people who suffer from lower back pains, stiff neck and sore shoulders that are often caused by chronic tension.
When there is constant muscle tension, bands of rigid muscle tissue are formed in the ligaments, muscles and tendons. These rigid bands then block blood circulation which leads to pain and inflammation. Deep tissue massage actually breaks down rigid muscle tissues and pain and inflammation is relieved.
Hot stone massage is a variation of what many people would consider classic massage. Heated flat stones are positioned at certain points of the body; the skilled massage practitioner may also hold the heated stones to massage parts of the body.
Hot stone massage is great for people that would be good candidates for deep tissue massage but prefer a lighter softer touch to their massages. The heat of the hot stones warms and relaxes the muscles and nervous system. In hot stone massage, a massage therapist can perform a deep tissue massage but do not have to apply as much pressure.
Swedish massage is one of the most well known massage technique practiced. Swedish massage is also the foundation for many other massage practices such as deep tissue massage, sports massage or aromatherapy massage. Swedish massage is good for people who suffer with constant back pain, stress or stress related conditions, regular headaches, muscle strains and sprains and post injury rehabilitation.
Swedish massage increases the oxygen flow in the blood, releases toxins from the muscles which relieve aches, tensions and thus improving a person’s flexibility. The Swedish massage practitioner uses 5 different movements as part of the massage; long gliding strokes (Effleurage), rubbing (Friction), shaking (Vibration), tapping (Tapotement) and kneading on specific muscles (Petrissage).
Aromatherapy massage is a massage technique where a massage therapist performs classic massage and incorporates the use of concentrated plant oils that are called essential oils within the massage lotion or oil. Aromatherapy is good for people who suffer from stress related issues.
The principle behind aromatherapy is that the nostrils are connected to the limbic system that controls our emotions and also influences our hormones and nervous system. Aroma the essential oils sends messages to the limbic system that will influence a persons blood pressure, immune system, digestion, stress level, heart rate and breathing.
Massage has several health benefits. Here are a few of them:
- Muscles massage decreases the tension in the muscles and reduces muscular pain. Strenuous exertion results in the accumulation of lactic acid in the muscles, massage helps to get rid of this acid accumulation and thus imparts a feeling of freshness.
- Massage stimulates the glands located at the skin level and hence keeps skin fresh and hydrated.
- Massage increases the circulation of the blood in the part being massaged, so that the part is supplied with more nutrients, and its healing powers are improved. The accelerated circulation even helps in reducing swelling.
- Massage increases the capacity of the blood to carry oxygen and to utilize it effectively. Hence it helps in fast recovery from injuries and burns.
- Back pain and strong headaches are also treated with massage sessions.
- Massage helps to open the pores of the skin thus resulting in the elimination of toxins from the body through perspiration
- Massage gives the mental benefits as well, as it stimulates a state of mental relaxation and reduces stress. It also helps to release endorphins, a substance that is released by the brain and gives a sense of well being and alleviates pain.
- Stress affects us both mentally and physically, and reducing stress is one of the most noticed benefits of massage therapy. We cannot deny that Massage helps in overall health improvement.
Stress Reduction Techniques
Stress is a part of day-to-day living of every person but the reasons for the stress vary from person to person. The stress people experience should not be necessarily treated as harmful. An optimum amount of stress can even act as a motivator and drive people to apply the efforts and achieve the targets. But a high level of stress can be a serious danger to the personality traits of the person and can cause physiological and social problems.
There are many different techniques to reduce stress. Here are some simplest and most effective methods that may be most useful for you:
Identify sources of stress
Stress management starts with identifying the sources of stress in your life. To identify your true sources of stress, look closely at your habits, attitude, and excuses.
Avoid unnecessary stress
You may be surprised, however, by the number of stressors in your life that could be eliminated.
- Take the responsibilities which you can easily manage. In your personal or professional life, refuse to accept added responsibilities if you can not handle them.
- If someone consistently causes stress in your life, avoid that person or limit the amount of time you spend with that person or end the relationship entirely.
- Take control of your environment – If the news or something on TV makes you anxious or disturbs you, turn the TV off. You can utilize that time in listening to the music of your choice which will relax you.
- If traffic makes you tense, take a longer but less-traveled route.
- If it is the work load which is troubling you- examine your schedule, responsibilities, and daily tasks. Drop tasks that aren’t really essential to the bottom of the list or eliminate them completely.
Alter the situation
If you can’t avoid, try to alter it.
- Be more confident. Deal with problems, do your best to solve and prevent them.
- Manage your time in the best possible way. Poor time management can cause a lot of stress.
Adapt to the stressor
If you can’t change the stressor, try to adapt to stressful situations and get back your sense of control by changing your expectations and approach.
- Be optimistic: Much of your experience of stress has to do with your attitude and the way you perceive your life’s events. Try to outlook stressful situations from a more positive viewpoint.
- Set reasonable standards: Avoid the stress from the failure by demanding perfection, set reasonable standards that are achievable.
Healthy Living Habits
You can boost your resistance to stress by strengthening your physical health. When we’re stressed, we normally don’t take care of our bodies, which can result in even more stress. Here are some ways to take care of you and keep stress levels lower.
- Regular Exercise: Physical exercise not only supports overall fitness, but it also helps us to deal with emotional stress and tension.
- Eat a healthy diet since well-nourished bodies are better prepared to cope with stress.
- Get enough sleep, as adequate sleep fuels our mind and our body. Feeling tired will increase our stress.
- Reduce caffeine and sugar.
- Avoid alcohol, cigarettes, and drugs.
- Rediscover your sense of humor.
- Indulge in your hobbies.
- Try meditation or yoga, which are great stress busters.
The Power of Magnets and Your Body
Hey all. I know it’s about a week late, but I hope everyone had great holidays and an awesome New Year. I decided to take a break during this time to do a bunch of things. It’s been a holiday vacation full of great people, food, relaxation, traveling around, and finally being able to get some things done. The only downer during all of these good times is the cold that I have been battling for the past week. I haven’t had one in over a year and a half, so it was a rude awakening to what I have been missing out on!
For Christmas, I was given something really interesting and unique. Since I come from a family full of golfing addicts, I am constantly surrounded with brand new gadgets and other items that help improve their game. This particular item I was given is called the Trion :Z ionic/magnetic bracelet. It is a simple looking elastic-style bracelet that sits snug around the wrist and acts to improve the balance of the body’s electricity by using magnets. I thought this was a really interesting concept, so I did a little research about it. Check out what I found out and why it might be something for you to look into…
Why to consider wearing an ionic/magnetic bracelet.
Believe it or not, our personalities and ways we live day in and day out are largely influenced by ions. There are positive and negative ions that surround us daily, both having very different effects on our bodies.
Negative ions are generally naturally occurring and are produced by plants, rivers, and the other elements of the great outdoors. These ions influence us to have a generally more relaxed and at ease feeling. No wonder so many of us love to escape to the mountains to camp in the wilderness just to escape the crazy modern life.
Positive ions are the complete opposite. These are ions that are largely produced by the various electronics that surround us each day. Elements ranging from computers, cell phones, factory machinery, televisions, and more add positive ions to our systems. Unfortunately, the positive ion name is deceiving . With the influence of these positive ions onto the system, we feel much more fatigued, stressed out, lose sleep, and have a generally much more difficult time functioning during the day. As we are surrounded by all of these modern elements, our bodies absorb the positive ions and begin to show more influence than the negative ones.
With these two very opposite electric pulls influencing our systems, these new ionic/magnetic bracelets help to balance the two and bring back a much better feeling to the body.
These things might really work!
Finding the balance of electricity in the body and aiding physical and mental functions with the use of magnets have been done since ancient times. Just as with treatments such as acupuncture, magnets help level the chi that the body uses to function to its full capacity. These magnets bring on a healthy and natural way to help alleviate problems that would otherwise be countered with the use of medicines. With these bracelets, the body is brought much closer to its ability to work with as much natural energy as possible.
There are various ionic/magnetic bracelets out there…
I have given my new Trion:Z bracelet a shot because: A. It has a unique design that fully and snugly wraps around with negative ions throughout to help balance the body’s electricity. B. It is much cheaper than the metal and gold ones you see many people wear. And C. It was given to me as a great gift. Check out Trion:Z’s site for more info on their product.
There are the original ionic bracelets, such as the Q-Ray, that offer very similar results. The magnets in these bracelets function a bit differently, but these ones look a little more stylish and supposedly offer a very comfortable fit.
Each of these products are great and natural methods to bring upon energy and balance within your body. For about $30 or less, pick up one of your own and experience it for yourself.
Take A Vacation To Better Your Life
When was the last time you’ve been able to get away from work and have a really good vacation? I’m not talking about a simple weekend out of town, but more like a week or two where you can completely release all worries of work and normal day-to-day life. If this sounds like something you’re in desperate need of, please read on…
Our lives are all made of routines that we do everyday. Sure, sometimes these routines can be very simple, but a combination of them each day can begin to weigh on you very heavily. Without a simple break from the action, our minds become bogged down and slow our normal performance in everyday life. These are the times that we feel overwhelmed and lose the love and passion for what we have centered out lives around. These sorts of situations can occur in our work-life, spousal and friend relationships, and our inner-selves. None of these parts of our lives are lost causes, it just might mean that we need to step away from the action for a little bit and rekindle the thoughts and mindset that we previously had.
Vacations are key
As stress builds throughout the work-year, a lot of us look forward to taking time off during the holiday season. Unfortunately, there are many out there (including numerous people at my work) that insist that they work all the way through. The need for money is normally a cause for such a decision. Sure, this might seem like a very understanding statement, but how could money overvalue the feeling of your body? Without taking these key moments to go on a vacation and release our built up tension, our emotional and physical well-being turns very detrimental.
Those who take regular vacations more often:
- Have less strain on the heart, which leads to a lessened chance of heart disease
- Are much less stressed and have a clearer mind emotionally
- Have much more energy
- Spend much more time with spouses and are happier with their relationships
- Have a much better relationship with their children
- Are more interested and productive when they return to work
Try mini-vacations
A thought that my girlfriend and I have had is to take mini-vacations or getaways on the weekends. Our thought is to take a trip out of town once a month to wherever. This doesn’t need to be anything expensive or elaborate, just something that will get you out of town to free your mind from your typical everyday life. If it’s simply a one night’s stay camping in the mountains, or in a motel, or wherever else, as long you can getaway to release the week’s built-up worries. These trips can be easily saved up for just by putting in about $20 a week by both of you; that shouldn’t break the bank.
On the weekends that you aren’t traveling out of town, try to take a day adventure of your choice. A passion that we both have is to go hiking. Since there are various trails in San Diego, we have a large disposal of day hikes to spend our weekends on. Other good ideas are day drives to a different part of town and then eating lunch, or heading down to the beach to spend a lazy afternoon. The point here is to get you out of your element to experience something new and exciting. Each of these should prove to help any anxiety and hardships that you might experience at work or in your personal life.
Some scary statistics
- In 2005, Americans threw away or sold back nearly 415 million vacation days. This equates to 1.6 million years of unused vacation time!
- Strokes, heart disease, and early mortality have all been linked to overworking and stressing out while on the job.
- Americans put in more hours than the rest of the world. This is a huge hint to start spending those vacation days. For example, the French work 35-hour workweeks, and actually stick to that number.
- Germans work roughly 500 hours over the year. That’s nearly 12-and-a-half weeks less than us in America. They have the right idea!
Try and make vacations a part of your life. Many of us forget about our own time because we’re so used to dedicating the time we have to work for others. There’s a time and place for everything, so choose yours wisely, it will greatly affect your life.
Photo credit: januszbc
