Category Archive Health & Fitness

ByAnxious Minds

Three Deadly Eating Disorders

Healthy eating is very important for our everyday lives, but unfortunately, many people develop problems with body image with prevent them from this healthy eating lifestyle. Eating disorders vary greatly from person to person, but one thing remains constantóthey are very detrimental to a personís health. If you or someone you know suffers from an eating disorder, it is important to seek help as soon as possible.

The first kind of eating disorder that a person may develop is anorexia. Anorexia occurs when someone is overly concerned with weight and simply refuses to eat. Someone suffering from this disease usually tries to hide it by discarding the food without anyone knowing, cutting the food into small pieces to make it look smaller, or lying about skipping entire meals. Anorexia is dangerous because it does not allow a person to lose weight in a healthy way. Cutting fat out of a diet is fine, but not getting enough proteins, vitamins, minerals, water, and other nutrients can make your body lose muscle weight and weaken.

Another major type of eating disorder is bulimia. While you may notice an anorexic person losing lots of weight in a hurry, someone who has bulimia may or may not be losing weight. If a person has bulimia, he or she does not have the will power to give up foods, but instead vomits or uses laxatives after meals to rid the body of these foods. Like anorexia, this can rob the body of key nutrients, and it can also lead to problems in the digestive system, throat, and mouth, which are not made for regular induced vomiting.

The third main type of eating disorder is binge eating. This is a combination of anorexia and bulimia in most cases. A binge eater will, like a bulimic, not deprive his- or herself from food. In fact, someone who is a binge eater will eat enormous amounts of food in a single sitting, and often these foods are not high in nutritional value. Instead of vomiting, a binge eater will then refuse to eat at all and exercise vigorously for a day or two, but then slip into a binge once again. This leads to major problems with weight.

Eating disorders can effect bother males and females, as well as people of any race, ethnicity, or age. Most commonly, victims of eating disorders are teen and young adult girls. Many people die every year due to complications with eating disorders, but if you or someone you know suffers from this problem, help is available.

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ByAnxious Minds

A Healthier Life Through Diabetes Resource and Information Sites

If you or someone close to you suffers from diabetes, you know what a life-altering condition it is. Diabetes-the inability of the metabolism to generate the insulin necessary to properly process blood sugar-affects millions of people in the United States alone. If properly diagnosed, diabetes in and by itself is not a fatal condition. However, keeping it under control is essential and that requires proper treatment and constant monitoring. And the more you know about the disease the better your chances of being able to live a normal life with diabetes.

There are three forms of diabetes, two of them chronic and one temporary. The chronic ones are Type 1 diabetes where the body simply does not produce insulin (a hormone that causes cells to store glucose), and Type 2 where tissues and cells are not responding to insulin. Pregnant women may develop so called gestational diabetes where certain hormones cause insulin resistance. Gestational diabetes usually disappears once a baby is born. Type 1 and Type 2 diabetes require treatment.

It all sounds pretty simple, but it’s not. Even after proper diagnosis, diabetes symptoms and diabetes treatment greatly vary from person to person. With Type 1, insulin injections are almost always required, but dosage varies, and diet and lifestyle can make a big difference. Type 2 can often be managed with dietary changes, exercise and supplements but, again, it varies from person to person. The difference between controlling diabetes properly and letting it go unchecked can be the difference between a normal, healthy life and one with serious complications that can result in deteriorating health and life-threatening conditions.

One thing that can help is being informed. And that doesn’t mean just a half-hour consultation with your doctor although that, of course, is mandatory and the start of all treatment. My physician told me to do my own research and educate myself as much as I could. He said knowing about a disease and its various treatment options would allow me to determine what is right for me. He even gave me links to some information websites.

The problem with gathering diabetes information is not that there isn’t enough, but that there is so much and in so many different places. That’s why it makes sense to seek a website that specializes in diabetes and offers diabetes news, articles, a comprehensive diabetes information directory, and links to important resources. I found one that was easy to navigate and covered all aspects of diabetes, with a directory to over two dozen diabetes-related topics such as exercise, diets, drugs, symptoms, testing, treatments, prevention, blogs, forums and more. The site also contained a large number of original articles by diabetes experts or just people who have learned to live with diabetes and wanted to share their knowledge and experience.

There is a great deal of useful information on diabetes out there, but it doesn’t help much if it is scattered all over the web or written in incomprehensible medical jargon. This is why a site dedicated to diabetes and diabetes resources of all kinds makes sense and should be on top of your browser bookmarks.

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ByAnxious Minds

3 Powerful Motivation Tips For Ripped Abs

Can you see your self walking down the street at your favorite location looking and feeling great. Or as you stroll down the beach and you notice people glance over there shoulders to admire your beautiful ripped abs that belong to you. Feeling so confident in your self that your vacation seems perfect like a dream. You pinch yourself and realise that you have arrived.

Everyone in this green earth would love to have six pack abs and be fully healthy. Can everyone archive this goal? Yes. We people where created for excellence so yes, anything is possible. Although some may find it difficult to reach personal goals, anything is possible if you have an optimistic and positive outlook on life.

“Life is not fair” We can begin our day very positive, but by the end of the day if you are not fully focused of your objective and constantly thinking of your aspirations you can be a victim of procrastination. We as humans tend to enjoy the path of least resistance. Justifying our excuses and having procrastinations of our objectives. Nobody said that being discipline was easy. As a matter of fact here are some examples of things we tell ourselves unconsciously that keeps us from hitting our goals: “I would love to workout, but I don’t want to be sore for tomorrow’s barbeque.”, “I will have a free day this weekend therefore I will stuff my face with cookies and milk.”, “I love the gym, I just don’t have time to go anymore.”

The interesting thing is that we make ourselves believe such things. When in reality it is just bogus. The secret to success is not overworking but being in control of your thinking and outlooks in life. Whether you are looking to lose a few pounds or get in shape for bodybuilding competition, please under any circumstances don’t let yourselves of any excuses. Here are some helpful mindsets that will help when you get back on track when you feel you are buying your excuses:

One: Always tell your friends and family about your goals. Telling your acquaintances about your goals is great. Some will take you serious and some won’t. But the reasoning behind this is that they can help you be on track. When you are genuine with people they respect that, and sometimes are willing to help you out.

Two: Setting goals with a partner or friend. Often times having a workout partner or a dieting parter will make things better for everyone. Besides a little competition, a little encouragement from a workout buddy makes a huge difference. Pick someone that you enjoy being with and someone that you know will help you when you feel a bit down on your self. Friends are incredible at picking one up and making us feel great.

Three: Writing down your aspirations and visions. Get a notepad right this moment, and jock down all of your goals and aspirations. On a piece of paper make a line down the middle. In one side have your “goals” and the other have “aspirations” example. Goal #1 Lose 10 pounds this month. Aspiration #1 Lose 10 pounds so I can buy a new pair of jeans, and so on. Make sure they are in detail and also try to make them very personable. Soon you will develop these mental changes that will change your life forever subconsciously. Also Take note of the times you are at your lowest in energy and pull out your sheet and read those to you out loud. Might sound kind of weird but it works. Professional athletes do it everyday. Why not you?

Getting in top shape is harder than it looks. It takes discipline and full commitment. Its rewards are priceless and the amount of confidence you get when you are watched or check out is amazing. Or even if you simply just want to live an incredible healthy lifestyle and carrying on that mindset to your family and kids, is absolutely worth it. Stay focused, stay in the fight and we will see you in the beaches of the world sporting your ripped abs.

ByAnxious Minds

Chase Away the Blues with Yoga

Yoga is a great disposition enhancer and it does it naturally. Any kind of exercise releases hormones that help ease the stress that often leads to the blues or outright depression. Activity keeps your mind far from negative thoughts and allows you to gain insight into dilemmas in your life. People who are depressed or down often lack the stimulus to exercise. It doesn’t take nearly as much effort to do a Yoga routine as it does to work out to a video or drive to the gym. A word of warning; if you experience more than just the occasional bout depression and feel down for more than two weeks at a time, you should seek professional help. They may feel that you need treatment or therapy, and proper exercise.

Very often people who are depressed frequently lack the concentration to stop and try to disconnect themselves from their thoughts. Yoga is meditation in movement so it is easier to move your mind away from depressing thoughts. Yoga’s focus on balance can also help you bring back your mental strength.

Yoga has a clear-cut connection between mind, body, and spirit that no other form of exercise or meditation can attain on its own. Negative thoughts can keep us from experiencing our vital inner nature. Doubt, hopelessness, despair, apathy and either sleeping too much or not enough are all signs of depression. Yoga is designed to bring you closer to your inner self; it then is only natural that it can help with some of the symptoms of depression.

Certain postures can influence your mood and allow depression to end but one special Asana can’t cure depression. The Asanas assist in increasing your lung capacity allowing more oxygen to reach all the affected parts of your body including your mood. Asana postures can help depleted energy levels and sluggishness. You should ask your Yoga instructor to help you and suggest postures that would best assist you to balance your moods.

The practice of yoga calms the nervous system and allows you to comprehend the link between your mind and emotions. They can both be used to help each other. As breathing is an important part of Yoga, it can also help you to limit anxiety, calm your thoughts, and help you concentrate on positive energy rather than negative.

Any style of Yoga can help you exile feelings of depression. It may not be physically demanding but you will feel so much better at the end of your session. Remember, if you have a severe depressive episode; seek advice from with a professional. Consult with your Doctor before starting to practice yoga to be sure there is no conflict with any treatment you may be undergoing. If you want to try a Yoga routine specifically for depression, find a teacher who can create a personal routine for you. Yoga teachers have been extensively trained for this purpose and know which positions that are the most suitable for remedial purposes.

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ByAnxious Minds

Chair Yoga

What is chair yoga?

Chair yoga has increasingly become popular among people who can’t really practice the complicated body postures of traditional yoga. These people include those with physical disabilities and senior citizens, who have become interested in doing yoga but want it the milder way. Chair yoga is not a formal type of yoga. It is a gentler form of yoga which is done through sitting in a chair or using a chair as support whilst standing. This gives the option of doing a series of less complicated yoga poses.

Classes.

Senior care centres, disabled rehabilitation centres and some hospitals do chair yoga classes. It is also frequently recommended by some health professionals as a helpful tool for physical therapy. Chair yoga also gives benefits like oxygenating the mind and body for greater productivity, and also tones muscles. However, not just anybody can teach chair yoga. One has to be a certified chair yoga instructor, as it involves the essential know-how of dealing with people who have health conditions. It also entails knowledge of the appropriate chair yoga for them.

One such training for chair yoga certification is offered by Lakshmi Voelker. Voelker specialises in certifying individuals with her chair yoga programs called The Sitting Mountain Series. This chair yoga certification program is of particular interest to some healthcare professionals. Occupational therapists, physical therapists, clinical social workers, and registered nurses, count chair Yoga as important.

Who can benefit?

It is advantageous for people working with children, seniors,  the wheelchair bound, or anybody with difficulties that prevents them from getting on the floor. Lakshmi the chair yoga certification program works with senior housing facilities, MS, Departments of Education, as well as other like organisations.

Another centre who offers chair yoga certification is the Kripalu Center for Yoga and Health. This five day chair yoga certification program is perfect for many people. Yoga practitioners, yoga teachers, healthcare providers,  those who work with people with disabilities, and seniors can all benefit. Participants of the program learn to adapt classical yoga poses to the chair and enables would-be certified chair yoga teachers to teach a one-hour chair yoga class with comprehensive information and confidence to their varied audience.

Chair yoga certification is essential for  people who want to teach chair yoga. Complete knowledge and awareness provides better and more effective delivery of the benefits of chair yoga to their students. This knowledge also ensures that qualified chair yoga instructors are recognised and respected for of their expertise.

www.anxiousminds.co.uk

ByAnxious Minds

Tips on Finding the Perfect Therapist

When you have an anxiety disorder, it is important to seek help in order to overcome your anxiety. Anxiety disorders include obsessive-compulsive disorder, phobias, post-traumatic stress disorder, panic disorder, and generalised anxiety disorder, among other things. Millions of people suffer from anxiety disorders, and the only way to overcome these things is to find help from a professional. While your medical doctor may be able to treat you, another important person in your life should be your therapist. Make sure you find the best therapist possible to treat your condition by using the following tips.

First, look for a therapist that is recommended by others. The best form of advertising is word of mouth, because you can be sure that the therapist is skilled and has helped others in the past. You can ask your doctor for recommendations, but others suffering from anxiety disorders will probably be able to tell you even more about therapists in the area. You can contact other patients with anxiety disorder by going to support groups, which are often offered at your local community center or hospital.

Another great tip for finding the perfect therapist is to look for someone specifically advocating the kind of treatment that interests you. For example, if you want to talk about your problems and try to understand your thought process and reasoning behind your anxiety, a therapist specialising in cognitive therapy will probably work best for you. If you want to overcome a specific phobia, a therapist interested in desensitisation may work best instead. There are a number of different kinds of treatments, and if you have a specific kind in mind, be sure to find a therapist advocating that kind of treatment.

Lastly, when looking for a therapist consider more than personality, also consider convenience. Although you of course want a therapist who is easy to talk to and friendly, you should also take into consideration how many patients he or she sees, because this will indicate the amount to time available to be spent on you. Also look at the distance from his or her office to your home and consider a therapist who is willing to meet your specific needs.

Every therapist is different, so someone who works well for another patient may not be the best choice for you. If you are unhappy with your therapist for any reason, remember that you can leave to look for a new therapist at any time. For the most stable treatment, find a therapist you like and stay with that therapist until you feel as though you have overcome your disorder.

www.anxiousminds.co.uk

ByAnxious Minds

12 Ways To Be Healthier

Want to lose weight, sleep better and boost your immune system?

1 Have a lie-down

Back pain can be avoided and the damage repaired with one easy exercise, which is lie down on the floor with your knees bent, hip-width apart, feet on the floor. Do this daily for about five to fifteen minutes to release and lengthen your spine.

2 Note your nibbles

Crash diets don’t work for long enough; instead, maintain a food diary to note your daily eating habits. With this, you’ll be conscious of what you eat and make healthier choices.

3 10 Deep breaths

Our breath power our lymphatic system, which removes waste from cells. By taking 10 deep breaths, three times a day, you’ll clear more toxins and boost your thinking power by getting 20% more oxygen to your brain.

4 Put your fork down

Put your fork down between every mouthful of food, it makes you chew your food properly, preventing digestive problems, and also prevents you from overeating.

5 Make a list

The most effective stress buster is to make a list. Your short-term memory can only remember, on an average, seven things. So when you overload it, your stress level escalates. Making a list clears out all the stress from your brain you feel tension free. This saves you from headaches, depression and high blood pressure.

6 Massage your feet

Poor circulation could be robbing you of much-needed sleep. Your temperature needs to drop slightly before you fall asleep, so your body dispels heat via your face, hands and feet. But many women have poor circulation, which constricts the blood vessels in their hands and feet and prevents them from dispelling heat. A hot bath before sleeping or a hand and foot massage will increase your circulation.

7 An organic apple a day

If you buy one organic item a day, make it an apple. The research found that pesticide residues in 71% of apples- the highest in fruits and vegetables.

8 Change your tea bag

When it comes to tea white is the new green. White tea comes from the same plant as green and black but is harvested earlier and undergoes less processing, which means it contains more cancer-fighting antioxidants.

9 Eat dried apricots

The most common nutritional deficiency is iron. Tiredness, irritability and lack of concentration. Prevent it by having two helpings of lean red meat a week, or three dried apricots a day.

10 Stop skipping meals

Eating three meals a day is very important for a healthy body. It’s the simplest way to balance blood sugar levels, which will keep your mood, energy and concentration balanced and strengthen your stress tolerance.

11 Keep it crunchy

Include some raw vegetables in every meal. Many of the vitamins and minerals are in vegetables are lost through cooking, so raw food is as good as it gets.

12 Focus on your feeling

Take two minutes to boost your resolve to do walk, jog or aerobics class. The instant gratification of that exercise high is far more motivating than the promise of thinner thighs two months down the line.

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ByAnxious Minds

10 Ways to Overclock Brain Activity

1. Physical exercise. Physical exercise strengthens your brain. Exercise benefits your brain cells. The blood vessels inside your brain dilate and increase blood flow when you engage in regular exercise. Exercise helps to eliminate toxins and allows oxygen and other nutrients to flow into your brain strengthening your brain cells.

2. Mind exercises. Concentration and clear thinking are more or less automatic once you remove distractions. Learn to stop and watch your busy mind. As you notice things that are subtly bothering you, deal with them. This might mean making a phone call you need to make, or putting things on a list so you can forget them for now. With practice, this becomes easier, and your thinking becomes more powerful.

3. Healthy breakfast. Start your day with a healthy breakfast. Skipping breakfast affects your brainpower and performance at home, school or work. Minimize your eating during the day to mostly live raw fruits and veggies and their juices. This will help you detoxify and nourish your brain with essential nutrients and antioxidants to protect your brain from daily free radicals assaults.

4. Increase Water Intake. Given that your brain is about 80 per cent water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones, which can damage your brain over time. Drink at least 84 ounces of water a day. It is best to have your liquids unpolluted with artificial sweeteners, sugar, caffeine, or alcohol. You can use herbal, non-caffeinated tea bags, such as raspberry or strawberry flavoured, and make unsweetened iced tea. Green tea is also good for brain function as it contains chemicals that enhance mental relaxation and alertness.

5. Keep journals and notebooks. All the smart people write down their ideas, thoughts and observations. Writing things down lets, your brain knows that you value ideas. How does it reward you? By providing more ideas and better ideas. Writing things down creates a feedback loop that makes you smarter. You objectify your thoughts onto paper and that helps you think about them in a more powerful way. This is a great way to improve your brainpower.

6. Think positively. Thinking positively enables you to access your higher thinking abilities. When you are positive and feeling good, your mind functions smoothly. Ask yourself emotion-leading questions like, ìWhat am I grateful for right now? and Who do I love and who loves me?

7. Make sure you sleep enough. Your brain is rejuvenated during those sleeping hours. Research from the University of California suggests that if you have been awake for 21 hours straight, your abilities are equivalent to someone who is legally drunk. Sleep allows your brain to process new memories, practice new skills and solve problems. Therefore, a good night sleep is essential to boost your brainpower. How many hours sleep constitutes a good nightís sleep will vary between individuals, but between 6 ñ 8 hours, sleep is normally considered sufficient.

8. Creative Visualisation. Use the power of Creative Visualisation. Creative Visualisation is a technique that involves the use of mental energy to transform and improve the life of the individual who uses the technique. You can use your brainís mental energy to improve your life because your imagination is incredibly powerful and, when used correctly, can enhance your life by creating what you really want. Creative visualisation can be used to accelerate learning, improve memory and motivation, and of course, improve brainpower!

9. Develop your creativity and your intuition. Creativity gives power to your thinking. Raw computation can be done by computers now, but humans provide the creative thought that shapes our world. Intuition can be an important part of brainpower. Einstein and others have relied heavily on their intuitive hunches.

10. Make a brainpower plan. It takes about twenty to thirty days of repetition to establish new habits, many psychologists will tell you. This means that when you create your plan for improved brainpower, be sure you plan to use that new problem-solving technique or eat those new brain foods for at least three weeks. You can use many of the brain boosters here and get immediate results, but it is creating new habits that will give you the most brainpower.

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ByAnxious Minds

10 Top Healthy Foods To Keep You Fit

Healthy eating and physical fitness go together, but there are no magic foods that cause you to be one hundred per cent healthy by just eating the one food. No, you need a variety of foods from each of these food groups each day. It’s also important to watch the portion size so as not to overeat. Make your mealtimes pleasant and relaxed occasions and your healthy foods will work effectively with your healthy emotions to give you a healthy body.

Berries

You may like all types of berries or just one or two favourites, but you can never go wrong by adding a few fresh berries as a quick energy snack or frozen berries made into a luscious smoothie in place of calorie-laden desserts. Berries are high in vitamin C across the board, but some are high in other nutrients as well. Choose ripe blueberries for vitamin C and heaps of anti-oxidants for the health of your circulatory system. Gogi berries are less well-known but are wonderfully rich in many of the nutrients your body needs to be nutritionally and physically fit.

Citrus

The foods of the citrus family are widely recognized as a valuable source of vitamin C. Choose fully ripe citrus fruits for the best nutritional value and choose citrus as near to the tree as possible. Tree-ripened fruits picked at the peak of perfection and consumed with hours of picking give you the top nutritional rating. Try grapefruit for breakfast. Add a dash of freshly squeezed lime to your salad as a dressing and enjoy slices of orange with coconut in a light honey dressing for dessert.

Vegetables

The variety of vegetables is amazing. For people who are vegetarian or vegan, choosing vegetables to be part of a nutritionally sound diet is a way of life. Your vegetable group provides many of the minerals required for a good diet. For example, you may realize that potassium is necessary for healthy nutrition. Many people claim the benefits of potassium found in a single banana. But did you know, you can also get adequate potassium in your diet by eating a stalk of broccoli? Try a salad of fresh young spinach topped with pine nuts and stirred with lightly cooked penne’. Feta cheese and a light vinaigrette dressing to create the perfect light luncheon meal.

Whole Grains

Like many other of the best foods, choosing only one type of whole grain for your meals doesn’t provide all the variety you need to be nutritionally sound. Often, mixing two or more whole grains together will give you complete proteins. For example, brown rice and wheat kernels with a spicy seasoning are a popular dish in many countries.

Salmon

Salmon is lean fish and nutritionally one of the best fish choices. It is rich in Omega-3 oils that are noted as helping improve the functioning of the brain. Salmon baked whole with just lemon or lime as a seasoning makes a fantastic main dish or a hearty luncheon featured menu item. Salmon is also commonly found in chilled seafood dishes.

Legumes

A legume is a name for a variety of fruits with a single dry seed. Legumes are sometimes called pods. Examples of edible legumes are soybeans, peas, dried beans and peanuts, among others. Legumes are rich in iron and high in fibre, making them excellent nutritional choices. Peanuts are a type of legume that has been used to make hundreds of different products some edible and others with various types of helpful uses.

Nuts and seeds

Nature has packed a lot of goodness into small packages. Most everyone has heard of walnuts and pecans which are very good nutritional products, but did you realize that flax seeds are brain food–containing critical non-meat sources of the Omega-3 oil.

Lean proteins

The keyword here is lean. Americans eat far too much protein compared to the rest of the world. Cut down of portion sizes–three ounces will provide all the needed protein needed for your day. Also, trim all visible fat from your protein source. Alternatively, use non-meat substitutes such as the complete proteins found in vegetable dishes like beans and brown rice.

Tea

Depending on the type of tea you prefer, you can get an energy boost from a cup of green tea, or the calming effect of chamomile tea. Get going with mint teas or start your day with Earl Grey Breakfast Tea. Herbal teas are soothing, tasty and good for you. Non-herbal teas will help you to stay alert when you need help to function.

Olive oil

Olive oil is probably the healthiest substance you can use to keep fat in your diet. You can use it on your salad, mix it with a little vinegar to create your own or fry other foods in the hot oil. Just make sure that the temperature is not too hot so that the oil is broken down.

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ByAnxious Minds

6 Powerful Tips to a Better Sleep

Many people are having difficulties falling asleep at night. Instead of sleeping and dreaming they roll around in their beds trying to fall asleep. The result usually is people not rested enough in the morning and tired all day. This results in stress and less performance on the job or at home. We have developed a list of 6 powerful tips that have helped us to achieve better sleep.

1) Room temperature: Keeping the temperature in your bedroom at 70 degrees Fahrenheit or below is recommended. Too often an overheated bedroom is causing sleep problems. Scientific studies show that the body can better relax with temperatures at 70 degrees or slightly below.

2) Reduce caffeine. A recent study showed that caffeine is not metabolised efficiently and fast enough at night. The effects of caffeine last much longer than most people expect. The result is difficulty falling asleep. Studies have shown better sleeping patterns if no more caffeine is consumed after 6.00 PM.

3) Avoid alcohol. Alcohol will keep the body from reaching the deeper stages of sleep, where the body does most of its healing and resting. The result of drinking can be a very light sleep or difficulty falling asleep in general.

4) Beds are for sleeping. If you are used to watching TV in bed or even work while being in bed, you may find it much harder to relax and to fall asleep. Remove the TV and do not work in bed. Sleep requires your brain to slowly shut down and any distraction will cause sleeping problems.

5) Go to bed at around the same time every day. Don’t change your bedtime back and forth. Having a certain schedule developed it will be easier to fall asleep pretty much at the same time every day. A recurring schedule will help your body to get into a sleep pattern and make it easier to fall asleep.

6) Remove the alarm clock from your view. Starring at the time will only create the feeling that you have to sleep, but you are not. These worries will make things even worse. Losing the feeling for time by not seeing the actual clock and how long you have been awake has shown to improve healthy sleep.

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