Guided meditation is a method for helping you relax your body before bed. Like other forms of meditation, this practice involves moving your focus away from your thoughts to sensations in your body.
Everyone would like to feel more energetic during the day. The problem occurs when more energy and concentration is required than we can give. Or when we try to sleep and can’t. Follow these invaluable tips to a new you!
1) Stay on a regular sleep schedule. You can’t stay up late during the week-end and suddenly on Monday morning wake up refreshed. If you do enjoy later nights on Friday and Saturday vow to get to bed early on Sunday to wake up rested.
2) Avoid the sugar and caffeine roller coaster. Eat some protein and foods with a bit of fat in the morning. The brain needs protein and the body does not store it. You don’t have to eat very much- a glass of low fat milk, a piece of cheese, or a handful of nuts will get you going instead of pure carbohydrates like a plain bagel.
3) Take a 5-10 minute power nap around lunch. Even if you just close your eyes and let your mind drift you will be refreshed for the afternoon. This is also effective anytime you feel yourself not concentrating, reading the same material over and over. Give in to the urge and completely relax for a few moments.
4) Drink more water and liquids. I know, everyone says to drink more fluids. Some are in a constant state of dehydration from filling up on coffee, tea, and sodas with caffeine. This can be very stressful to the kidneys and can cause irritation to the bladder. Keep a sports bottle filled with your favorite flavored water or just plain and keep it with you at all times. Set a goal- empty by lunch, refill, empty again by the time work is over. Carry plenty of water in the car too for you and your family.
5) Exercise regularly. This is easier said than done with a busy schedule. A poor conditioning level causes you to be short-of-breath and your heart to race when just doing simple things like climbing a flight of steps or doing household chores. Park farther away when shopping and walk Dust off that exercise machine or get an exercise tape to play when weather is bad. Set an example for the rest of your family and maybe they will join in too!
6) A joke a day keeps the doctor away. Seriously, laughter has many beneficial effects on the body. The brain chemicals for experiencing pleasure, happiness, and peace increase with good, hearty laughs. Live alone? Get a funny movie or watch a light-hearted comedy on tv. Nothing sarcastic or put-down.
7) Avoid confrontations and situations with negative people. You know who they are. They are not going to change but they will bring you and your mood down. The complainers, gossipers, and generally unhappy souls we all have to deal with on a day-to-day basis drain our energy if we allow them. Be polite but avoid arguing or getting hooked into listening to their constant problems.
8) Take regular, daily supplements of the highest quality. Our food and diets simply do not meet the amounts needed for maximum health. There is a difference between avoiding nutritional deficiencies and optimum performance.
Blog DISCLAIMER: Content is reference purposes and is not a substitute for advice from a licensed health-care professional. You should not rely solely on this content, and assumes no liability for inaccuracies. Always read labels and directions before using a product. Statements regarding products have not been evaluated by the FDA, and these products are not intended to diagnose, treat, cure, or prevent any disease or condition. Therefore, we do not diagnose illness or prescribe pharmaceuticals. None of the information offered here is intended to replace any program that your medical physician has prescribed for you, nor does it conflict with any pharmaceutical medication you are taking. Be FIY does not guarantee the accuracy of information on the featured blog of the week. The featured blog of the week does not endorse, support or financially compensate Be FIY for inclusion in this blog. Any use of copyrighted material from the featured website is based on fair use.
“The night is the hardest time to be alive and 4am knows all my secrets.” ― Poppy Z. Brite
The snooze button may seem like your friend,
but your relationship is probably toxic. Your
alarm clock could be interfering with the quality and quantity of your sleep.
What happens to your brain when you keep
hitting the snooze button each morning? You experience several stages of sleep
throughout the night. Towards morning, the percentage of rapid eye movement or
REM sleep increases. That’s when you dream and enjoy more restorative effects.
That’s also when you’re likely to hit the
snooze button and interrupt the cycle. As a result, you tend to feel groggy and
that sleep inertia can continue for hours.
Say
goodbye to your snooze button and say hello to pleasant dreams. Try these tips for waking up more naturally.
How to Quit the Snooze Button Habit:
“There is no sunrise so beautiful that it is worth waking me up to see it.” ― Mindy Kaling
Make a commitment. Are you
short-changing yourself on sleep so you can work late hours or watch
Netflix? Remember that chronic fatigue can contribute to weight gain,
heart conditions, and other health issues. Aim for at least 7 hours of
sleep a night.
Keep your distance. Put the
snooze button out of reach. Move your alarm clock or phone off your
nightstand and place them across the room.
Budget your time. Do you
set your alarm early so you can press snooze several times? Calculate how
much time you really need in the morning and eliminate that leeway.
Plan a treat. Dangle a
reward that will make you want to throw off the covers. Eat a delicious
breakfast with grilled fish and fresh berries. Sign up for an early yoga
or spin class before work.
Seek support. Let your
family know what you’re doing. Cats and dogs can also be very persuasive
when they want you to open your eyes.
Try an app. Sleep apps tend
to be inaccurate because individual sleep patterns vary so widely.
However, they can help you to be more aware of your behavior, especially
while you’re trying to change your habits.
Vary the sounds. Maybe
you’re so used to your alarm that you turn it off without even realizing
what you’re doing. Use different sounds to capture your attention. You
may also want to experiment with devices that use light or vibrations.
Deal with relapses. A
long-standing snooze habit can take time to break. Be patient and grateful
for gradual progress.
Talk with your doctor. What
if you’re sleeping 7 to 8 hours a night and still having trouble waking up
naturally? See your doctor to discuss whether you might have a sleep
disorder.
Additional Tips for Restful Sleep:
“There is a time for many words, and there is also a time for sleep.” ― Homer, The Odyssey
Be consistent.Giving
your mind and body sufficient rest is the most effective way to break the
snooze button habit. Go to bed and rise at the same time each day as
much as possible, even on weekends and holidays.
Block out noise. If the
neighbor’s stereo is keeping you up, buy a fan or white noise machine. Look
for comfortable ear plugs if you need more help.
Adjust the lights. Exposure
to morning light changes your hormone levels. You’ll find it easier to
wake up in the morning and fall asleep at night.
Turn off electronics.
Bright lights and exciting movies stimulate your brain. Turn off the TV
and other devices at least one to two hours before bed.
The next time you’re tempted to hit the snooze
button, ask yourself if increasing your chances of a long and active life is
more important than 9 minutes of fragmented sleep.
A consistent sleep schedule and other simple
habits can help you wake up feeling fresh and enjoy each day more.