Life Essentials Magazine - March 2017

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arguments, Internet use or video gaming are all bad ideas. It is much harder to fall asleep when you are stimulated. Swap them out for more relaxing things. It’s easy to wind up insomniac when your mind is constantly racing with all the thoughts that go through your mind on a given day. Work on concentrating only on peaceful, serene thoughts. Let your mind clear to avoid thinking of anything else but calming scenery. 4 WORRYING WHEN IT’S TIME FOR SLEEP Avoid worrying when it’s time to sleep. Set a specific time for worrying, such as earlier during the day. Many people thrash about as they recall their day, making it impossible to fall asleep. How about spending some time thinking of those things outside of bedtime. If you do this, you can relieve the pressure of trying to solve them when you need to get to sleep. Take a minute to write down anything that you are worried about. Allowing yourself to fixate on troublesome thoughts makes it nearly impossible to achieve peaceful sleep. Try keeping a journal of your concerns and possible solutions. This can help you let them go when it’s time to sleep. If you have a plan, your stress will lessen, and you’ll start to sleep more soundly. Only use your bedroom to sleep or dress. If you do a lot of other activities there, your body may begin to respond to the room with anxiety. By cutting out everything except sleep in your bedroom, your brain will get back on track with letting you fall asleep more readily there. 5 HAVE A LOOK AT YOUR BED If you have chronic trouble with insomnia, you need to check out your bed. It’s almost impossible to enjoy sweet dreams when your bed is uncomfortable. A bed that is too soft can cause back pain, making it difficult to fall asleep. A third of your life is spent in that bed, so it needs to be comfy. If your mattress is not firm, change it. The firm mattress supports your body better and helps you sleep. You’ll find that you feel more well-rested and re-energized after getting a good night’s sleep on a proper, firm bed. Mattresses may be costly, but they are worth the investment. 52 | March 2017
6 START A SCHEDULE AND STICK TO IT Remember how you slept well as a child? That was because your parents forced a regular bedtime routine on you. Try that now as an adult. Take a bath or listen to an audiobook to help you relax every night. Do these things at the same time each day to promote healthy sleep. When you are about to hit the sack, set your alarm clock to the ideal time you would like to wake up. Don’t sleep too much, since that can hurt you the next night. Adults don’t need any more than 8 hours of sleep a night. Try tinkering with your typical waking hours if you’re having problems sleeping at night. Try waking up about 30 minutes earlier than normal and see if it helps you fall asleep in the evenings. Once the body has naturally adjusted, you can change your wake up time back to the original. 7 BED TIME TRICKS Try a stomach rub if you have exhausted all other options. This helps to settle your digestive tract and stomach, and has calming effect on your body. Some people think this increase in digestive system productivity can help you lose some weight. You may recall stories of parents warming milk for their children at bedtime. It is an effective practice. It is also a great way to get your nervous system relaxed. This leads you into a relaxed state where you can find your sleep. Keep your room dark. Research indicates that relaxation comes more easily in a dark room. Don’t let the TV keep running, close curtains and turn off your nightlight. Even very dim light from streetlights can make sleep difficult. Any time you are having a problem, researching it and learning how others deal with it will help. This article should have given you ideas on how to overcome insomnia, but continue learning other strategies. There is no end to the helpful information you can find about insomnia. March 2017 | 53
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CONTENTS ISSUE 15 • MARCH 2017 07
Page 6 and 7: Fundraising Spotlight Sebastian’s
Page 8 and 9: Fundraising Spotlight For several y
Page 10 and 11: Issue 15 I March 2017 Editor Margar
Page 12 and 13: you prevent most teeth issues. Visi
Page 14 and 15: Avoid the acids of fruits juices an
Page 16 and 17: 8 TIPS FOR LESSENING THE EFFECTS OF
Page 18 and 19: wax, your tinnitus will worsen, and
Page 20: 8 A NEW HOBBY AND POSITIVE ATTITUDE
Page 23 and 24: There are many ways to get bigger a
Page 25 and 26: exercise, meditation, and other rel
Page 27 and 28: 7 TIPS ON CHIROPRACTIC CARE FOR A B
Page 29 and 30: heart is freed, which allows it to
Page 32 and 33: 6 WAYS TO GET FIT WITH AND WITHOUT
Page 34 and 35: 3 FITNESS WITHOUT GOING TO A GYM To
Page 37 and 38: 8 MISTAKES TO AVOID IF YOU SUFFER F
Page 39 and 40: 4 NOT KEEPING YOUR HOME CLEAN If yo
Page 41: 8 POOR OR LACK OF COMMUNICATION WIT
Page 44 and 45: Here are a few tips and ideas that
Page 46: 6 TAKE CARE OF YOUR SKIN Wash makeu
Page 49 and 50: Eczema is a condition that wreaks h
Page 51 and 52: Meet your nutritional needs by cons
Page 54 and 55: 7 STEPS FOR REDUCING INSOMNIA AND G
Page 60 and 61: 9 WAYS TO RESTORE AND MAINTAIN YOUR
Page 62 and 63: 4 EXFOLIATE YOUR SKIN Regular exfol
Page 64: 8 WASHING YOUR FACE To prevent irri
Page 67 and 68: In your quest to improve the look a
Page 69: 5 WATER CONSUMPTION Drink plenty of
Page 72 and 73: 2 RISKS INVOLVED WITH PLASTIC SURGE
Page 74 and 75: 5 RECOVERY TIME AND CARE When it co
Page 78: TUNE IN FOR OUR NEXT ISSUE! • TIP
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Life Essentials Magazine - March 2017

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