How To Cope When Sick And Living Alone

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Being sick can be a struggle when living solo. With no-one to do the household chores and look after you, you have to do it yourself – but what if you’re too sick to get out of bed, let alone do physical chores? Here are a few strategies to consider to help you get through your sickness.

Keep some medical supplies in your bedroom

It’s worth having an emergency medical kit within reach of your bed – you could possibly store this in your bedside cabinet. This could contain supplied such as pain killers and tissues. You could even consider packing some snacks to save you having to go downstairs to the kitchen.

Consider a house call doctor

Driving to your local GP surgery or hospital may not be possible when ill. Fortunately, there are home-call services that could allow a doctor to come to you. You should search 24 urgent care near me to see what services exist in your area. Once you’ve had the problem diagnosed, a doctor may be able to help you seek treatment by telling you how to get medication online as well as coping strategies at home.

Make use of the web

You can do a lot nowadays online from your phone. If you need to buy food or medical supplies, you may be able to shop for them online and order them to your home. This will save you having to trek to your local store. You can also use the web for medical advice if you need it – however this shouldn’t substitute seeing a doctor if you are ill and don’t know the cause.

Push yourself to do chores, but know your limits

Being active may be good for your body and mind in some cases, so don’t try to be entirely bed-ridden unless you truly are so sick that you cannot move. There may be certain tasks that you want to avoid such as cleaning out the trash (if you’re already feeling sick, smells of the garbage could further trigger you off). Don’t try to do tasks that are too physically or mentally demanding as you could be putting extra strain on yourself and delaying your recovery.

Get help from friends and family

If your sickness last more than a day, you’ll need to get some outside help from others. Whether it’s to help cook meals or take out the garbage, your friends and family will be able to make life easier. You may even benefit from staying round someone else’s house. If you don’t have any local friends or family to turn to, there may be local charities or even religious centers that can provide voluntary help. Don’t be too proud to ask for assistance – allowing others to help with speed up the recuperation process.

What Doctors and Psychologists Can Tell Us About Sleep!

While there’s still a lot that we don’t understand about sleep, there’s plenty that we do and we’re uncovering more and more about this mysterious state. And this knowledge can help us to get better sleep and work out how we can improve our health. Here’s what doctors and psychologists can tell us about sleep.

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Lack of Sleep Short and Long Term

We all know the unpleasantness of struggling through a day where we’ve not slept well. You’re tired, moody, emotional, you even feel hungrier because of the way your hunger hormones are affected. In the long term it can cause obesity which comes with it’s own unique problems, high blood pressure, increased risk of obesity and diabetes to name a few. This can lead to strokes and heart attacks and other severe health issues. A lack of sleep is even linked to accidental death due to exhaustion and lack of concentration. It could be due to crashing a car, getting injured by machines, power tools or other dangerous equipment. You put both your health and your safety at risk when you don’t get enough sleep.

Sleep Stages

It’s not as simple as drifting off to sleep and then waking up in the morning. You actually cycle through a number of different sleep stages during the night which all have different cognitive and body functions. The majority of sleep we get is classed as ‘light sleep’, but this doesn’t mean weak sleep. There are lots of different things this stage is responsible for. The first thing is processing and ordering memories, it will decide which go into longer term storage and which will be forgotten, as humans when we’re coming up against all kinds of new situations on a daily basis this is important. It also deals with emotion, allowing emotions to regulate. Light sleep also regulates and restores the metabolism too.The next stage is deep sleep, which is mainly responsible for repairing the body. During this stage you don’t dream, your heart rate drops right down and you secrete growth hormone while rebuilding your body’s cells, This sleep stage helps to restore and strengthen the immune system. Your body likes to get this stage of sleep out of the way early in the night, with most deep sleep occurring in the earlier parts of the evening. The final sleep stage is something we’ve all heard of, REM sleep. This is characterized by rapid darting eyes under the eyelids- you dream vividly in this stage and your heart rate increases. Your body goes into a state of paralysis here which stops you ‘acting out’ your dreams. REM sleep is all about the mind and cognitive functions and helps to stabilize mood and emotion amongst other things. This sleep stage usually occurs towards the end of the night, in the last hour or two before you wake up. This is why it’s important to be sleeping the full seven or eight hours that your body needs. Otherwise you risk cutting off this part of your sleep. It’s why most nightmares occur closer to the morning, as your brain is producing vivid story- like dreams which you will remember if you wake up at the right time. If you invest in a fitness tracker like a Fitbit, it can accurately measure your sleep stages based on your heart rate. So you can see if you’re getting enough.

Dealing With Sleeplessness and Insomnia

Even the best sleepers in the world can sometimes suffer bouts of insomnia or sleeplessness. Some of the main culprits are caffeine, stress, and uncomfortable bed and the wrong lighting or temperature in the room. As humans we are very sensitive to these kinds of things and they can massively affect our ability to fall and stay asleep. If you’re suffering with this, there are a few things you can try. The first would be to totally eliminate caffeine from your diet. This means coffee, energy drinks and caffeine pills but even things like cola, tea and chocolate contain it. Caffeine lasts for a surprising amount of time in the body, so even if you consume it in the morning it could still be having a stimulant effect that night when you’re trying to sleep. Another thing to consider would be light sources in the room. We’re all glued to our devices these days, but the light emitted from computers, laptops, tablets, tvs and phones are all strong ‘wake up’ signals to the brain. They can prevent the sleep hormones from working as they should and massively disrupt the way your brain and body wind down. Get rid of any lights, including LEDs and blinking lights on computers and electronics an hour before bed. This might be difficult to do at first if you’ve been used to scrolling through your phone at night but can make a massive difference

Avoid Alcohol

If you’ve been struggling sleeping for a while, it can be tempting to drink some alcohol as a way to shut down. However while alcohol can make you sleepy, the quality of sleep you will get under the influence is not good. While you might drift off more easily, your sympathetic nervous system stays active and your heart rate stays elevated, meaning you will wake up as soon as the sleep inducing effects of the alcohol wear off. Many insomniacs have actually gotten themselves into a position where they become addicted to alcohol as they’re so desperate to drift off at night. If this is a situation you’ve found yourself in, you could consider online alcohol addiction help or speak to your GP. They will be able to help with the addiction as well as prescribe proper medication or counseling to help with the sleeplessness.

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Sleep is so important for both mental and physical health. Without the right amount and type of sleep your whole life will be negatively impacted, so it’s something to take seriously. If you’re experiencing problems sleeping, speak to a doctor.  If the doctor believes the issues are not medical, a sleep consultant can help.

SleepWell’s Seven Best Sleep Tips Infographic

Setting Up Your Kid’s Room For A Good Night’s Sleep

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Are you setting up a bedroom for your child? Perhaps you’re just redesigning your kid’s old room, or maybe you are changing up the whole house. Either way, we’re sure your child will love having a room that looks brand new once more. But, there are a few things that you need to think about when setting up your child’s room. Particularly if you want to make sure that they do indeed get a good night of sleep when they head to bed. Here are a few of the most important considerations.

Leave Out The Tech

It might sound odd in this day and age to think about designing a room with no tech or at least, limited amounts. But it’s not really because tech – most tech anyway – releases electromagnetic energy. These energy waves are completely invisible to the naked human eye, but research has shown that they have a definite impact on sleeping patterns. They can even stop people getting to the REM level of sleep and in doing so lead to nights that are completely restless. You might find yourself tossing and turning all through the night if you don’t reach the REM stage of sleep.

You might think, well as long as the tech gets turned off it’s okay, but that’s not true. Research shows that this electromagnetic energy will continue to be produced even when devices are switched off.

Comfy And Healthy

Don’t forget about the mattress. You’re probably considering getting your child something similar to a memory foam mattress. Memory foam mattress are made of synthetic materials and release harmful gases. Kids can be allergic to these gases, or they may just respond negatively to them. They do tend to smell quite foul. The advised alternative would be to get a green mattress like the ones we use. You can check out my green mattress as a healthier mattress option. These are made of natural materials and will be far better for a child’s room.

A Little Light

If your child is still little, you might want to think about setting up a night light in their room. We recommend a Himalayan salt lamp. These beautiful pink rocks are hollow and often use a small bulb to provide a little light. The pink, orange glow creates a soothing atmosphere, perfect for serene thoughts. You can learn more about the benefits of these lamps in the video below.

You can get more hi-tech night lamps, but you’ll find that these might produce the exact electromagnetic energy we told you to try and avoid.

But Not Too Much

You do need to be wary of light pollution in your child’s room. Light pollution is one of the most common causes of a lack of sleep. While some people can sleep with light slipping into the room through the curtains or underneath the blinds, a lot of individuals can’t. If you think light pollution might bother your child, the trick is to make sure you use thick materials for curtains and blinds. As well as this, you need to accurately measure these materials and make sure that they don’t leave a crack that light can shine through.

We hope this helps you set up your child’s room in a way that increases their chance of getting a fantastic night of sleep.

Go Back To Basics In The Bedroom & Get A Good Night’s Sleep

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When it comes to sleep, we all have one thing in common; we’re all sleep deprived. Even when you feel like you’ve got things down, a terrible night’s sleep is always around the corner. But are you really that surprised? With our hectic lives and the fact that we’re all always so switched on, it’s so easy to see why we’re never able to get a peaceful night’s sleep. But that doesn’t mean you have to accept your fate as having awful night’s sleeps forever. Certainly not! It just means that you need to go back to basics to put things right. By really changing the way you see your bedroom and your nighttime routine, you could make a huge difference to your quality of sleep.

Remove Distractions

The very first thing you need to do is to take away distractions. Remember, your bedroom is for sleep. The clue is in the name! It shouldn’t be your office, nor your TV watching room, nor the place where you party! It has to be for sleep primarily! So start treating it that way. Even go as far as taking the TV out of the room if you have to – especially if it’s going to stop you from watching Netflix all night (and that could be the real reason behind your poor sleeping habits).

Get The Atmosphere Just Right

From here, you’re then going to want to focus on getting the feel of the room just right. With the distractions gone, you’re almost on track. But you need to do a little more work before it will be completely ready. Firstly, you’re going to want to make sure it can get completely dark. If the outside lights are too bright, get blackout blinds. You should also do what you can to keep any noise out too.

Opt For The Best Equipment

Next, we need to talk equipment. Did you ever think that the thing that’s stopping you from sleeping well is actually your bed? Because if you’re uncomfortable, it can be a problem. So definitely look into the right bed and mattress, in particular, for you. From the best mattress for heavy people to an orthopedic mattress, you have to be sure it’s going to facilitate your sleep. And the tell-all sign behind that is whether you’re comfortable or not.

Cozy Up

But don’t just stop there. If you want to make sure that you can get really comfortable, you should definitely consider more ways that you can cozy up too. Be sure to invest in the best bedding and quality sheets to start. You could also get some comfortable cushions and find a throw that can keep your warm too.

Set A Bedtime

Finally, you also need to accept that bedtimes aren’t just for kids. If you’re going to sleep at different times each day, you’re going to find that your sleep is all disjointed. You may find it hard to get up in the morning too. But if you’re able to set a bedtime and stick to it, you should find that your sleeping patterns start to work like clockwork.