Category Archives: Adult Self Care

Why You Need To Get A Good Nights Sleep And How To Fall Asleep Each Night

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If you’re struggling to sleep at night and don’t know where to start when it comes to solutions then don’t worry, you have definitely come to the right place. Whilst there are a lot of different tips and tricks out there when it comes to getting a good night sleep, often it can be overwhelming knowing what may work best for you. Whilst that may be the case, the best thing to do is try as many different things as you can until you find the right fit. It may take time, but it’s a much better alternative to being unable to sleep for the foreseeable future. With that in mind, here is a guide to why you need a good nights sleep and how you can easily fall asleep each night.

Why Should You Get A Good Nights Sleep?

First of all, it is important to look at why you should be getting a good night sleep in the first place:

  • A good nights sleep can improve your concentration and productivity
  • It can maximise your performance when it comes to fitness and exercise
  • It will put you in a better mood for the day ahead
  • It will allow you to feel refreshed and revitalised
  • It decreases your chances of heart disease and stroke
  • Poor sleep can be linked to depression
  • Sleep can improve your immune system
  • It can have a positive impact on your emotions and social interactions

Top Tips For Falling Asleep

  • Make sure you are sticking to a routine each and every night

One of the best ways to ensure you get a good nights sleep each night is to make sure you are sticking to the same routine each night. Whilst this may not be possible each and every night, going to bed at the same time and waking up at the same time each day can be incredibly beneficial. Not only does it train your body that it is time to sleep, but it means when you wake up you will be feeling ready for the day. If you’re struggling to train yourself to sleep at the same time each night, you may want to consider sleep hygiene therapy to help.

  • Use aromatherapy oils to help you drift off

If you struggle to fall asleep and switch off when you’re lying in bed, aromatherapy oils could be a great way to encourage you to drift off. The best scent to use if you’re trying to sleep is lavender, as it is considered both calming and relaxing. When it comes to using aromatherapy oils, you can use either a diffuser or rollerballs that should be placed on your pulse points. Whilst rollerballs are a more direct treatment, a diffuser will spread throughout the whole room. For rollerballs that help encourage sleep, you can visit this site here.

Another way you can use aromatherapy to get you to drift off to sleep is to purchase a sleep spray. This is a lavender scented spray that you spray onto your pillow, causing you to feel sleepy as soon as you put your head down. It’s a great, affordable product to use.

  • Avoid caffeine and sugar after 5 pm at night

Although you may want to enjoy a cup of coffee or a glass of Coca Cola before you go to bed, it’s best to avoid caffeine after a certain time of the day. Whilst most people aim to stop after around 5 pm, this time will depend on the hour you usually aim to fall asleep.

Whilst coffee is one of the main drinks that features caffeine, it’s also important you’re considering what other drinks contain caffeine too. The best thing to do is to check the labels of everything buy.

  • Switch off from electronics an hour before you go to bed

One of the hardest things to do, yet arguably the most effective, is to switch off your electronics at least an hour before you go to bed. When it comes to falling asleep having your phone or TV on will stimulate your brain, making it incredibly hard to switch off. If you want to do something before you sleep, consider reading a book or having a relaxing bath. If you really struggle to switch off from your phone, charge it in another room. For a detailed guide to spending less time on your electronics, you can read this blog post here.

  • Try not to have any naps during the day

Although you may find that you’re not really napping during the day, allowing yourself to fall asleep for twenty or so minutes could even be detrimental to your evening sleeping pattern. The best thing to do is to allow yourself to get tired, meaning when you go to bed you’re much more likely to fall asleep. If you are struggling and think you need to have a nap to break up the day, make sure it is only a 20-minute power nap. Set an alarm to ensure you wake up again.

  • Consider speaking to a professional for extra help

If you are really worried and you find none of the tips above helps you, you may want to consider talking to a professional. They will be able to access what you’re sleeping pattern is currently like and what your lifestyle is like, advising you as to the best steps to take. Whether it means investing in your mental health more or changing the lifestyle that you lead, they will be able to offer you the best possible advice. If you’re worried about seeking advice from a doctor, you may want to consider taking a friend along with you. They will help you feel at ease and maybe be able to offer the doctor more insight into your lifestyle.

Do you struggle to sleep at night? What changes can you make to your daily routine to ensure you’re getting as much sleep as possible? Let me know in the comments section below.

Improving Your Wellbeing In Order To Start Sleeping Better

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We all know that sleeping well is integral to staying healthy, but it can be hard to even get a good night’s sleep if you’re unhealthy. That’s the irony of it all. You might find yourself locked in a negative health cycle. But you can make changes to help improve your sleeping pattern and start to lead a healthier life in general. The following suggestions should help you to start improving your wellbeing in order to start sleeping better.

Get into an exercise routine.

One of the best ways to improve your wellbeing and start sleeping better is to get into an exercise routine. Working out is beneficial for both your physical and your mental wellbeing. It keeps you fit but it also releases endorphins to keep your brain happy. In terms of your ability to sleep well, it helps in that it reduces stress (making it easier for your brain to unwind at night) and also tires you out (obviously, that helps when it comes to sleeping).

Take care of your mental health.

There’s no denying that the ability to sleep well comes down to your mental state. After all, falling asleep is all about allowing your body and mind to unwind at the end of the day. It’s about letting your thoughts drift away as you enter ‘the land of nod’. That’s why you need to take care of your mental health if you want to start sleeping better. Psychological wellbeing is just as important as physical wellbeing when it comes to your lifestyle. Rather than stimulating your mind before bed, read a good book or talk to your loved one so that you can allow yourself to relax before you try to fall asleep. Avoiding bright screens will be much more beneficial to you if you feel that your brain is overactive before bed.

You might find that therapy is beneficial if you’re struggling to sleep properly because you have lots of worries or a very hectic life. It’s essential to start addressing your mental health problems rather than allowing them to keep you awake when you close your eyes in bed. This will help you to start enjoying a happier life and a healthier sleeping pattern. You could even look into therapeutic solutions such as a Panchakarma treatment program to help heal your mind and body. By using herbal oils and massages, you’ll be able to achieve a state of equilibrium that might help you to sleep better.

Go to bed and wake up at the same time every day.

Many people make up for sleep deprivation throughout the week by lying in at the weekend. However, this is not a solution when it comes to your long-term health. It’s much better for your body and your mind if you maintain a consistent bedtime pattern throughout the week. It’s about getting into a natural rhythm so that your body and mind can function properly. More importantly, it’s about ensuring that you can actually fall asleep easily on any night of the week. This will improve your physical and mental wellbeing. In turn, you’ll find that you’ll sleep better and find it easier to fall asleep in the first place. It’s a win-win situation.

How to Improve Your Sleep With CFS/ME

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CFS/ME, or to give the condition it’s full title Chronic Fatigue Syndrome/ Myalgic Encephalomyelitis, is one of the most frustrating conditions that affect sleep. Despite being tired all the time, CFS sufferers often find that they are unable to get to sleep and, even if they do, they wake up unrefreshed.

The causes of CFS/ME are still unknown and though the condition is hardly uncommon, scientists are still at a loss as to how to treat it. However, there are a few things you can try to help improve the quality of your sleep.

In fact, even if you don’t have CFS/ME, you might like to try these tips!

Combating Chronic Pain

Many people with ME suffer with chronic pain and/or fibromyalgia. This is a type of pain that can affect the joints and muscles as well as the glands and is often described as ‘flu-like symptoms’. Obviously, this is going to affect your sleep.

Getting the best possible mattress and pillow combination should be your first port of call. Make sure that you are comfortable, with your back in alignment. You should always try a few mattresses out before you select one and give yourself a full afternoon to make a good choice.

One option is to try CBD oil which can relax the muscles and reduce symptoms. Green garden gold’s website has some interesting articles on this topic that are worth reading before you try.

Give Weighted Blankets a Go

Weighted blankets were first developed to help anxious dogs calm down and sleep by imitating the sensation of being hugged. It’s hardly surprising that the demand for weighted blankets for the human population soon followed! Though you can imitate the idea of a weighted blanket by piling a few on top of each other, the likelihood is that you’ll just end up feeling hot.

The weight of the blanket is soothing for people who suffer with insomnia as well as stress and anxiety. For people with CFS, the blanket seems to help calm the body down and reduce restlessness which in turn improves sleep quality. The blanket is non-medicinal so anyone can try it.

Use Heat and Ice Smartly

Heat and ice therapies are well-known for reducing and mitigating pain. Ice is ideal for sore throbbing pain but heat is perfect for joint pain and general aches. As many people with CFS also find controlling their temperature a challenge sometimes, these therapies can also help to make you more comfortable at night.

At the most basic end, a hot water bottle is cheap and cheerful as well as effective. You can fill it with warm water or you can fill it with cold and pop it in the freezer on a hot night. Stepping up a little, you might also like to consider an electric heat pad. You can actually find these shaped like jackets online which provide wings to go around your shoulders too!

Though there is no current cure for CFS, making yourself as comfortable as possible will help alleviate some of your symptoms. And even if you don’t have CFS, these tips could work nicely for you too!

Saying Thank You

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If you’ve faced any problems in your life and found a solution that has helped you out of your tough time, very often you want to give something back.

As a young parent with a non-sleeping baby maybe you got some great advice or maybe you were in need of some help getting a job and a charity stepped in to help you back into employment. Whatever the case, sometimes it’s great to pay forward all the kind favors that have been done for you. We bring you some random acts of kindness that can make the world a better place for everyone.


If you feel passionately about a cause, maybe it’s time to put your money where your mouth is and make a donation. It might be that you’re not in a position to donate great sums of money so why not start today by setting up a Direct Debit to a charity of your choice for just a few dollars a month. These small but regular acts of generosity soon mount up and create a regular income stream for charities when they need it most.

Pay it forward…in coffee

Has anyone ever done you a real favor and expected nothing back in return? Do you think you could do the same? Next time you’re buying a coffee in a café, why not pay that favor forward and buy a coffee for the student in the queue or the older person behind you? These kinds of favors transform society. They change how people think about others. They put a smile on someone’s face and they might just be inspired to pay it forward again to someone else.

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Make a Will

No one wants to think about it but by leaving a donation to a charity in your Will you will be leaving more than money, you’ll be leaving a legacy of kindness and generosity.

Get involved

Perhaps you just want to help. Why not make a conscious decision to sign up to a charity that’s looking for help? As well as giving back to your community, like Elan Shukartsi, you’ll get to meet some like-minded people and see first-hand the difference volunteering just a few hours of your week can make.

You probably do have a charity or a cause that you feel passionate about and at one time in your life, you probably have had someone show kindness for no real reason other than kindness itself. It’s time for all of us to give something back so let’s pay it forward with some random acts of kindness or spend some time helping out at an animal shelter or charity clothes shop.

You won’t regret starting or that deep sense of satisfaction you’ll get from turning your down time into time spent helping other people. If you have a little extra cash, as well as time, find a charity that’s become close to your heart and set up that payment scheme today. Give back something and receive a whole lot more all over again.

What Are The Health Benefits Of Infrared Saunas?

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There are so many different reasons why you should consider purchasing an infrared sauna instead of going down the traditional route. This includes the ease of installation, as well as cost benefits too. Nevertheless, there is no denying that one of the main benefits is the many health advantages associated with infrared saunas.

Weight loss help

There are so many health benefits that have been proven when it comes to infrared saunas. Firstly, a lot of people use these saunas when they are trying to shed some pounds. Not only do saunas help to purify fat cells, but you could burn up to 600 calories in just one session! You can also expect to sweat out more toxins if you use an infrared sauna instead of using a traditional sauna. All of the following will be detoxified: heavy metals, hydrocarbon residues, alcohol, nicotine, sodium, and cholesterol.

Improve your skin

Do you have any sort of skin condition? From acne to psoriasis and eczema, saunas can help improve your skin tone and complexion. The same applies if you have any burns or scars, as well as cellulite. You can read about the psoriasis symptoms inspire has written about for a better understanding on how a sauna could help.

Feel less stressed

You can also lower stress levels and fatigue with a sauna. This is because saunas stimulate ‘feel good’ hormones and endorphins of the brain. This will increase your mood.

Stronger cardiovascular system

In addition to this, your cardiovascular system will become stronger thanks to the deep far infrared penetration. Bacteria and parasites, and other organisms, can be killed during a sauna session, which improves your  immune system.

Great for treating aches and pains

Finally, saunas are recommended for arthritis sufferers because they are great for treating aches and pains too.

How infrared saunas can help you to get a better sleep

Do you get the six to eight hours sleep you are meant to? A lot of people don’t! Infrared saunas can also help with this, which is important when you consider the negative impacts of a lack of sleep.

Not only will an infrared sauna help you to drift off, but they are proven to provide a sleep that is deeper and more relaxed. The slow and relaxing endorphins decline that happens between enjoying time in a sauna and going to bed can be monumental in the facilitation of sleep. This not only means you will find it easier to drift off but you will better in the morning too.

So there you have it: it is not hard to see why infrared saunas come so highly recommended.