Larry James' CelebrateLove.com BLOG

Monday, January 14, 2019

7 Tips to Sleeping Better and Feeling Energized Every Single Day

Filed under: Relationships,Sleep Habits,Taking Care of YOU! — Larry James @ 8:30 am
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Lauri Leadley, CCSH, RPSGT, Guest Author

Good sleep is as necessary for the health of our bodies as drinking clean water every day.

Unfortunately, with most lifestyles people lead today, getting quality sleep is often overlooked.

The result? More and more people come to me with one complaint – the feeling of being tired or sluggish all the time. This feeling persists regardless of the number of hours they sleep each night.

Feeling sluggish, even after obtaining a full night’s sleep, can often be a self-inflicted wound. Why do I say this? Because we don’t prioritize our sleep. 🙂

So, the next time you find yourself wondering “Why am I always so sluggish?” instead of brushing it aside, consider making these changes.

7 Tips to Sleeping Better and Feeling Energized Every Single Day

Before starting to make these changes in your life, it is vital to know that implementing habits takes time. Give them each a few weeks in order to start feeling their full effects.

1. Turn off Your Tech!  ~  The lure of “smart” technology, which offers 24/7 information/entertainment with a single click is hard to beat.

However, the light from your smartphone can disrupt your sleep cycle. The blue light can impair our body’s production of melatonin, an important chemical which aids in sleep. And it’s not just your smartphone, the light from any device such as a TV or tablet can disrupt sleep.

So, make it a habit to switch off all your devices at least 30-45 minutes before bedtime and ensure they are at an adequate distance away from your bed (so you’re not tempted to give them a peek).

2. Ditch your Old Mattress and Pillow  ~  If your mattress is over 10 years old, or is uncomfortable, it’s time for a new one.  If replacing your mattress is out of your budget, start small by replacing your pillow. In addition to upping your comfort level, a new pillow is free of dead skin cells, dust, mold, and other allergens. However, if your budget permits, consider looking around for a nice comfortable mattress.

3. Refrain from Caffeine and Alcohol Before Bed  ~  Yes, wine and coffee have health benefits.  However, if you want to sleep well, then ditch them both about two hours prior to bedtime. It will help you get a better night sleep. If you must drink, drink water, or caffeine free tea, or a cup of hot chocolate. (The latter two have properties that will help you sleep.)

4. Limit Nap Times during the Day  ~  Limit nap times to 30 minutes during the day, unless there’s a physical reason you need extra sleep such as pregnancy or illness.  And it is best to avoid a nap time late in the day. If you work in shifts, napping late in the day could help with your sleep deficit. But if you’re trying to sleep through the night, keep them to the earlier half.

5. Manage your Anxieties and Worries  ~  If you are a chronic worrier, or if work pressures keep you from sleeping, try to address your concerns before turning in. I find that simply writing things down helps me “download” them out of my brain temporarily so I can sleep, and deal with pressures later.

6. Get into a Bedtime Routine  ~  One of the best habits to develop this year is a bedtime routine. Following a pattern before getting into bed can help the body interpret those actions as a signal that you are ready to sleep. Thus, the body will start releasing sleep chemicals such as melatonin.

Your routine could include a warm bath, meditation, listening to calming music, or gentle stretching.

7. Don’t Shy Away from Seeking Professional Help  ~  If none of the above suggestions help, and your struggle with sleep extends beyond a few nights, it might be the right time to seek help from a professional sleep coach. The triggers for your sleep problems could be elsewhere.

Copyright 2019 – Lauri Leadley.  Lauri Leadley, CCSH, RPSGT is the President/Clinical Sleep Educator of Valley Sleep Center & Valley Sleep Therapy in Mesa, Arizona. 480-830-3900

BONUS Articles: Can Modern Technology Mess Up Your Relationship?
So… What About Bedtime?
Do You and Your Partner Go to Bed at the Same Time?
Challenge: A 24 Hour Cell Phone Fast!
Are You Taking Care of YOU?

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CLoveLOGOLarry James is a professional speaker, author, relationship coach and an award winning nondenominational Wedding Officiant. He performs the most “Romantic” wedding ceremony you will find anywhere.

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Sunday, July 26, 2015

13 Ways to Keep Snoring From Ruining Your Relationship

Rosemary West, Guest Author

Is snoring ruining your life?

Being kept awake all night by the sounds of a bull moose caught in a lawn mower can drive you crazy. An occasional night on the couch may not be a big deal. But when the snoring goes on and on, all night long, night after night, people get desperate. Around the world, the spouses of snorers have resorted to separate bedrooms, divorce, and even murder.

REL-snoringSleep deprivation has serious physical and mental repercussions. It can lead to memory loss, poor judgment, reduced cognitive functioning, heart disease, high blood pressure, loss of sex drive, depression, premature aging, weight gain, worsening of existing medical problems, and a shortened life span.

It isn’t just the snorer’s spouse who is getting hurt. Snorers’ sleep cycles are often disrupted, and they may be waking up many times during the night, even when they are not consciously aware of what is happening. They experience all the same harmful effects of sleep deprivation as their spouses. Additionally, snorers may suffer from sleep apnea, a potentially life-threatening condition in which breathing stops for brief periods during sleep, and then restarts, often with a loud choking or snorting sound.

Snoring is caused by restrictions or obstructions to the flow of air to the mouth and nose. Common causes are poor muscle tone of the throat and tongue, bulky throat tissue resulting from weight gain, excessive muscle relaxation due to drugs or alcohol, and the underlying structure of an individual’s jaw and airways.

There is hope. In many cases, snoring can be reduced or stopped altogether. Here are some of the approaches suggested by sleep experts.

1. Change your sleep position. Snoring is more likely to occur if you sleep on your back, because this position worsens the effect of relaxed tongue and throat muscles. A body pillow may make it easier to sleep on your side. Sewing a tennis ball or other uncomfortable object to the back of your sleep shirt will discourage rolling into the wrong position during the night.

2. A neck support pillow may reposition your head and neck so that the throat can stay open.

3.Avoid alcohol before bedtime. Alcohol acts as a muscle relaxant, making it more likely your jaw will drop open while your tongue and throat sag.

4. Lose weight. Dropping just 10-15 pounds can make a huge difference in the amount of excess tissue in the throat.

image046.jpg5. Open your nasal passages. Congestion or a narrow nasal cavity may be blocking your air flow. A steamy shower, http://www.amazon.com/gp/product/B00CYTLM84/celebratelovecom, or http://www.amazon.com/gp/product/B004V31FPG/celebratelovecom may improve the situation.

6. Remove allergens and irritants. Keep the bedroom well vacuumed and dusted. If your pillows are washable, wash them at least once a month. Otherwise, regularly run them through a fluff cycle in the dryer to remove hair and dust. If your pillows are a few years old, it may be time to replace them. Keep pets off the bed. If you suspect that you have chronic allergies, see your doctor for testing and treatment.

7. Raise the head of the bed a few inches. This can be done with a foam wedge under the mattress, or with blocks placed under the feet of the bed frame.

8. Anti-snoring mouthpieces are designed to be worn at night. They either reposition the jaw or hold the tongue in place. These come in a wide range of styles and materials. At the higher end are customized devices made by dentists or other specialists.

9. Chin straps may be more comfortable and affordable than mouthpieces. They are designed to keep the jaw in place during the night.

10. Stay hydrated. Drink plenty of water throughout the day. Dehydration increases the stickiness of mucous, which in turn may intensify snoring.

11. Exercise. Some experts think that tongue and facial exercises can firm up the slack muscles that contribute to snoring. Exercises include inflating balloons, hyperextending the tongue, and grinning widely.

12.There are various medications that purport to help snoring. As a last resort, there is surgery. These treatments are not always effective, and should be considered only after consultation with a doctor.

Only a qualified doctor can diagnose sleep apnea. Not all snoring is caused by apnea, and apnea does not always cause snoring. If you are suffering from chronic fatigue and ongoing sleep disturbances, a medical checkup can help you find out exactly what is happening.

Sources: WebMD, National Heart, Lung and Blood Institute and Snoring Insights

BONUS Article: Staying Close In Separate Beds

RosemaryCopyright © 2015 by Rosemary West. Rosemary West is an educator, linguist, and writer working in Southern California. Married nearly 30 years and trained as a Gottman Seven Principles Educator, she explores the ups and downs of relationships on her blog, For Better – Or What? or follow on Twitter @ForBetterOrWhat.

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CLoveLOGOLarry James is a professional speaker, author, relationship coach and an award winning nondenominational Wedding Officiant. He performs the most “Romantic” wedding ceremony you will find anywhere. Something NEW about relationships is posted every 4th day on this Relationships BLOG.

the-archives2Click for Archives! ~ commentSubscribe to Larry’s FREE monthly “LoveNotes for Lovers” eZINE. Contact: CelebrateLove.com, P.O. Box 12695, Scottsdale, AZ 85267-2695. – CelebrateLove.com and CelebrateIntimateWeddings.com

NOTE: All articles and “LoveNotes” listed in this BLOG – written by Larry James – are available for reprint in magazines, periodicals, newsletters, newspapers, eZINEs, on the Internet or on your own Website. Click here for details.

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Add Larry James as a “friend” to your Facebook page: http://www.Facebook.com/larry.james
Follow Larry’s “once daily” Relationship Tweet at: http://www.Twitter.com/larryjames
Follow Larry’s “Wedding BLOG” at: http://CelebrateIntimateWeddings.wordpress.com
Follow Larry’s “Networking BLOG” at: http://NetworkingHQ.wordpress.com
Follow Larry’s Relationship Pintrest Page at: http://www.pinterest.com/larryjames2012/relationships-blog/

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