Have You Considered Your ‘Human Essentials’?

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It can be hard living in the modern day. Heading to an office job day after day, trying to keep up with our fitness, running around the city in our cars, stuck in traffic, or trying to combat the miserable weather. We might feel lethargic after eating, or perhaps are starting to feel hangovers and the pull of continual social structuring tugging at our energy levels. Sometimes, we might just wonder how people can remain energized to get through the day, or seem so healthy when we feel so lethargic.

If this is the case, it can be important to visit your Doctor to ensure you’re not suffering from a malady or any nutritional imbalances. But it can also be essential to check up on your ‘human essentials.’ Have you considered them? We often see ourselves and our role in society as the job we head to each day. We might think ‘I’m an entrepreneur so I must work flat out,’ or ‘I’m a marketing professional and need to keep ahead of the curve always.’ Those things might be true. But at the base level, we are all humans, and all have human needs. This means there’s a universality in how we might help ourselves, and in identifying what might be the issue. Modern life can take plenty from us, but with the following self-care techniques, you’ll come back to your natural pace:

Prioritize Your Sleep

Look, we get it. You’re young, you’re likely beautiful, you’re likely raring for a good time. Of course, you want to squeeze the marrow out of life and commit to finding the best memories to craft. You want to enjoy life not as its been told to you, but as you are to experience it. You want to be a pioneer, and become the best version of yourself. You want good grades, a great social life, and an even better future. You want to travel, remain in shape, and perhaps achieve something truly great before you lose the ambition to. All noble goals. But this can lead to working overtime, and losing out on sleep.

Sleep is important. Sleep is important. It’s essential to sleep, and give yourself enough time to sleep. Prioritizing your sleep could be considered one of the most important things to take care of. Using guided sleep meditation to help you relax, scheduling the time, and saying no to a night out now and again is essential to maintain yourself to this aim. You will thank yourself for it.


If you don’t love yourself, how can you expect others to? We need this feeling as plants need oxygen. It’s essential to give yourself a break, mind your self-talk, and always believe in who you are. This can do more good for you than a thousand pull-ups or miles ran on a treadmill.

A Purpose

Without a purpose, we can often find it hard to structure our days and understand who we are. We are known as human beings and not human doings yes, but it’s still important to allow a craft, an interest or a career help you take shape. Those who suffer physical challenges often have the desire to express themselves or learn in some way, and are noble in overcoming those challenges. We should take inspiration from this, and ensure that our purpose is noble and interesting enough to sustain us for a good amount of time.

With these tips, your human essentials are sure to be the baseline from which you think.

A Quick Guide To Getting The Best Night’s Sleep Of Your Life

This might sound like a bold claim, especially if you’re a famously ‘funny’ sleeper who has issues dropping off, waking up in the night, and waking up feeling refreshed. The fact is, a lot of different elements can affect how you sleep. You might not even realise that the things you’re doing every day could be to blame for your strange sleep habits and poor sleep hygiene.

When you begin to work on your sleeping pattern, you will finally realise what you’ve been missing out on all this time. You’ll get more done, feel more like getting out of bed in the morning without having to rub your eyes for ages, and you might even be able to avoid that afternoon nap (although napping does have benefits, so do what makes you happy).

Let’s talk about things you can do right now to get the best night’s sleep of your life – tonight!

  1. Cut Out The Caffeine

Are you consuming too much caffeine? Many people are, but they don’t necessarily correlate it with why they are getting such poor sleep. In fact, some people even like to drink coffee before bed! This is a bad idea. Drinks that are high in caffeine, such as coffee and energy drinks will keep you lying away for hours. Ideally, have a cut off time of early afternoon for these kinds of drinks. Remember that caffeine is also present in tea and foods like chocolate, too. Switch to water or herbal tea.

Before bed, you could even introduce a caffeine free tea, such as Chamomile or Rooibos.

  1. Create A Cosier Bedroom

Make your bedroom a haven of relaxation. Ensure you can have total darkness while you sleep, and if not, wear a sleep mask. Make sure that you remove all technology from the room that could disrupt your sleep. Ensure it’s the right temperature too, as it shouldn’t be too hot or too cold.


  1. Find Ways To De-stress

Stress can keep our thoughts racing, which in turn keeps us up. Find ways to de-stress each and every day. You have deep breathing, meditation, and even the option of having a hot bath a short while before bed. Many people find this works because the body temperature then drops, making them sleepy. You could also find out how much is a massage and treat yourself occasionally, so you’re not holding tension in your body.

  1. Use Aromatherapy For The Ultimate Relaxation

You can use aromatherapy in your bath, in pillow sprays, and even body creams. Lavender is famous for helping people to feel sleepy.


  1. Stay Away From Technology For A Minimum Of An Hour Before Bed

You should aim to stay away from technology for a minimum of an hour, ideally as long as possible. No TV before bed or in the bedroom, and definitely no scrolling while lying in bed. Read a book instead.

  1. Listen To Something To Help You To Doze Off

If you struggle with the silence, some quiet relaxation music, whale sounds, rain noises, or even the Sleep With Me Podcast could help you enter the land of nod!

5 Things that Could Be Bothering Your Bedtime Routine

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You know better than anyone that sleeping well makes you feel so much better the next day. When you don’t get a solid eight hours of shut eye at night you can wake up feeling groggy, anxious and irritable. In order to feel your best you know that your bedtime routine has to be upgraded right now. You might be having body problems that are making you lose your snooze or you might be sleeping in an uncomfortable environment. Whatever your bedtime blues may be, it’s time to address them all and get them fixed right away.

  1. Aches and Pains

It’s normal to have the odd ache or pain here now and again, but when it’s preventing you from sleeping, it’s definitely time to get it sorted. Medical professionals say that toothache is one of the most painful aches you can experience; does this sound familiar to you? If your wisdom teeth are bothering you, you shouldn’t delay your oral surgery for any longer. As soon as this is dealt with you will feel much more comfortable, not only at night, but also during your everyday life.


  1. Temperature

Getting the temperature of your bedroom just right for sleeping is a difficult task for many; it’s all about personal preference. There is nothing worse than waking up too hot in the night so make sure you wear breathable cotton pajamas. Crack open a window too if the fresh breeze helps to circulate the air more effectively.

  1. Stress

If your mind is whirling around with stress-provoking thoughts just before bed then you aren’t going to get a very good night’s sleep. Try to find a way to clear your mind just before you go to bed, whether you read a book, take a hot bath or drink a soothing cup of peppermint tea.

  1. Noise

Trying to get to sleep in a noisy house is very frustrating. There isn’t always a lot you can do about this, especially when you live in a noisy neighbourhood. Invest in some ear plugs and keep your windows shut if it’s not too warm for you. This should help to reduce any unwanted disturbances.

  1. Diet

The food or drink that you consume during the day or just before bed can have a huge impact on the quality of your sleep. Steer clear from caffeine in the afternoon if you want to improve your shut eye. Similarly, try not to indulge in a heavy meal within two hours of bedtime; you will feel uncomfortable and it makes the food more difficult to digest. Bananas, nuts, natural yoghurt and dark chocolate might be the perfect pre-bedtime snack to help you drift off to dreamland.

When you feel relaxed and at ease with your bedtime routine, you will start to feel so much better about your sleeping pattern. You will feel ready to curl up and enjoy your eight hour snooze, without worrying about aches, noises or stresses along the way. See how you can update your bedtime routine and you will be able to transform from a groggy to glowing overnight.

Body Problems Which Make You Lose Your Snooze

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Sleep is one of the most important components when it comes to a healthy lifestyle. Without this element in life, it will be very hard for most people to handle things like their job, family life, and even their hobbies. Of course, though, you already work hard to keep your bed times under control, so what could still be waiting to get in the way? To give you an idea of what your body can do to make sleeping a challenge, this post will be exploring the body problems which can make it harder for you to sleep at night.

The Back

Having a bad back is horrible when you are in a bed, making every movement into something which hurts. Solving this sort of issue is more complicated than simply taking pain killers, though, and you need to see a professional if this sort of issue is keeping you up at night. Options like https://optimumwellnesssolutions.com/ can provide you with excellent support for this part of your body, making it easier to drop off when the sun goes down.

The Brain

Stress, depression, and anxiety are all categorised as medical conditions, though some people will experience their impact much more severely than others. When you’re suffering with something like this, thoughts can consume the time you spend in bed, making it very hard to get to sleep. Mental health professionals are the best people to talk to for help in this area. You can often find them through your local doctor, but can also look for a private option if you’d prefer to find one for yourself.

The Blood

The blood which moves around your body is responsible for a lot of things, with one of its most important jobs being moving oxygen to your muscles. When it can’t achieve this goal, the part of the body which is lacking blood will often start to feel numb and tingly, causing enough discomfort to wake you up. Lifestyle changes are often the best way to improve your circulation, though it will be worth looking out for more serious issues which could be causing your pain.

The Balance

The human body is designed to sleep when it gets dark, and the brain is able to produce hormones which are made to help with this process. When you have a deficiency in these chemicals, though, you simply won’t feel drowsy when it gets dark outside. Hormone treatments like melatonin can be perfect for this. Of course, though, if you have serious issues with insomnia, it will always be worth chatting with a doctor for their ideas.

With all of this in mind, you should be feeling ready to tackle the body problems which make it hard for you to sleep at night. A lot of people simply live with issues like this, even when they don’t have to, and this is a real shame, as it can make it extremely difficult to get enough of the sleep you need.

How the Quality of Your Sleep Can Impact the Health of Your Heart

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Sleep is essential for many things. If you regularly have poor quality sleep, you’re likely to experience low levels of overall health and wellbeing for various reasons. Sleep deprivation can negatively impact your concentration levels, your memory, your mood, and your energy levels. But for now, let’s focus on how a lack of sleep can negatively affect one of the most important organs in your body – your heart. While it isn’t immediately clear why sleep is so pivotal for the health of your heart, studies have shown that it is. So, it’s definitely a subject worth looking into!

Sleep Apnea

Sleep apnea is a condition that causes sufferers to regularly awake through the night. The condition is characterised by a lack of breathing or extremely shallow breathing for extended periods of time throughout the night. These pauses in breathing can last anywhere between a few seconds and a few minutes, and can cause individuals to awake in a panic or with a jolt, as their bodies struggle to function without air and suddenly awake them to encourage a return to regular breathing patterns. Various factors and conditions can contribute towards sleep apnea, including obesity, allergies, sinus problems, and age. However, studies have found that individuals who suffer from sleep apnea and generally experience low quality sleep tend to have notably compromised heart health. Women suffering from sleep apnea are more likely to suffer women signs of heart attack. It is believed that a lack of long periods of rest causes our bodies to avoid lowering their heart rate and blood pressure. This means that these individuals’ hearts are essentially working overtime every single night.

Tackling Sleep Problems

While sleep apnea is just one example of how poor quality sleep affects heart health, logic would follow that any condition that causes a lack of proper, deep sleep could have a negative impact on your overall heart health. So, what can you do to tackle these problems and get your heart back on track? Well, it’s always a good idea to consult your doctor with any concerns that you may have. They will be able to diagnose any sleep issues and tell you whether they are linked to cardiovascular problems. Once issues have been highlighted, you can then take active steps towards tackling them.

  • Sleep clinics – if your doctor cannot directly tell you what is causing issues with your sleeping patterns, sleep clinics can monitor your sleep patterns and diagnose you properly.
  • Medicationthe go to treatment for many sleep based issues tends to be medication. This can offer a quick, temporary fix and help you to start getting a good night’s sleep as soon as possible.
  • Therapy – remember that some sleep issues have psychological roots. If this is the case, therapy could help you to get a decent night’s sleep down the line.

While you might not have previously associated quality of sleep with heart health, it is extremely important to understand how the two factors are inextricably linked!