Pearls of Wisdom Series 2: Getting Better Sleep Part 4

You've made it to the last part of the sleep series. You either really can't sleep, or you're curious to find out more tips and tricks. Either way I welcome you to my article. This part of the sleep series is for people who can't sleep due to snoring. It's either you or your loved one who can't seem to stop the problem no matter what you or they've tried. I can't promise this will help you, but it won't hurt to try.

Perhaps you're snoring because you have nasal congestion. If that's the case then this simple remedy can give you some relief.

Step 1: First and foremost stay hydrated. Phlegm will thicken if there's not enough water present in the body. Thick phlegm makes the congestion worse.

Step 2: Grab about 4 cups of water and 2-3 Eucalyptus leaves or 3 drops of Eucalyptus oil. Bring that to a roaring boil and turn off the burner. Stand over it with a towel on your head and breathe in the steam. Keep your eyes closed if you feel uncomfortable and be careful to not tip over the hot pot of water. (If you are under the age of 18 or are physically impaired, have someone either watch or assist you.) Breathe through your nose or chest. You can switch methods of breathing back and forth if you want. After about 10-15 minutes stop. The steam and vapors from the leaf should help loosen any phlegm.

Step 3: Expel any excess phlegm and try to sleep.

If you're the kind of person who has something physically wrong (Sleep Apnea) that makes you snore this might help.

Step 1: Go to a sleep specialist and figure out if your snoring is because of a restricted airway or a misaligned jaw or both. If it's restricted airway only you might have Asthma and you'll need treatment. If it's your jaw that's causing you to drop your tongue and restrict your breathing, then continue to step 2.

Step 2: Buy a jaw supporter. There are various kinds in the market. Pick one you'll feel will work best. Jaw supporters have been shown to help people with Sleep Apnea by keeping the jaw aligned when sleeping. It keeps the airway free of obstruction allowing for limited to no snoring. Jaw supporters are also a lot less expensive and cumbersome then CPAP masks. (If you've already tried it and it won't work, then get a CPAP mask if you can afford it.)

Step 3: Now that you spent the time and money figuring out what's wrong, enjoy a snore free night.

Article written by: Rosemary Jasmine Rivera

I hope this article was helpful to you. For more tips and tricks, check out my blog. http://rosemaryjasminerivera.blogspot.com/

Original article

Pearls of Wisdom Series 2: Getting Better Sleep Part 1

Are you one of those people that can't sleep? Do you poke your loved one in the back with a knee jab because you're too lost in thought to count sheep? Well I'm here to give you some tips on how to sleep better, even if it's just for the next 3 hours. (Yeah I know you have work in the morning.) So here is my guide to a better sleep.

If you're the type to over-think about everything, especially when you're stressed, then this is what you need to do.

Step 1: Buy a journal of any kind and write down exactly what's going on in that noggin of yours. Even if it's a bunch of negative jargon, it's important to express it and let it get out. Don't forget to read what you wrote.

Step 2: Take the piece of paper, or. doc file if your typing it, and erase it all. No matter how nasty the thoughts can be, writing them down, reading it, then erasing it will do wonders.

Step 3: Now that you have it all out of your system, try to sleep.

If you're the type who is dieting and you're just straight up hungry, this is what you need to do.

Step 1: (This step is to be done ahead of time.)

A.Go to the grocery store and buy a bunch of fruits and vegetables. If you're the type who actually likes eating vegan then this shouldn't be too bad for you.

B. Pick your favorite produce.

C. Prepare them by cutting, peeling, slicing, chopping and mixing them with a nice salad dressing. (You'll want to do individual portions that can be consumed within 3 days.)

D. The salad itself should consists of fruits or veggies and a protein. This can be boiled eggs, seasoned tofu, beans, nuts, yogurt etc.

E. Pack your prepared meal and store it in the refrigerator.

Step 2: When you're feeling those hunger pains, go to the fridge and eat whatever it is you prepared before. The combination of the low calorie fruits and/or vegetables along with the protein will give you a satisfying meal. The best part is you won't feel too guilty about snacking since it's actually been proven that eating raw fruits and vegetables create negative calories due to the amount of energy needed to burn the food which is more than the amount of energy absorbed. (You don't want to overdo it. Things need to be portioned correctly and you shouldn't do this every night.)

Step 3: Now that your belly is full, try hitting the hay.

Article written by: Rosemary Jasmine Rivera

I hope this has helped you rest. For more tips on sleeping better, make sure to visit my blog.
http://rosemaryjasminerivera.blogspot.com/

Original article

Pearls of Wisdom Series 2: Getting Better Sleep Part 3

Still can't close your eyes even though it's 2 in the morning? Do you have some big thing the next day and you need to get to sleep quickly? Maybe you take naps sporadically throughout the day and stay up at night?Continue reading this article to see ways you can get a better sleep fast. I know, this sounds pretty cool eh?

If you're the type who needs sleep now and doesn't care what it takes, do these simple steps to get to sleep fast. (By fast I mean 15-30 min. I can't just knock you out, you know. WARNING THIS COULD BE HAZARDOUS TO YOUR HEALTH)

Step 1: Go to the kitchen or if you don't have food in the fridge because you don't cook, go to your nearest fast food place. (Some people may find it unsafe to go outside late at night, so just plan ahead and buy the necessary foods.)

Step 2: Pick out the most greasy, rich food you can find. (I would prefer you only do this in emergencies. If you did this everyday you'll become extremely unhealthy.)

Step 3: Eat the gnarly food.

Step 4: Wait it out.

In about 15-30 minutes your body will start to feel the "itis". The "itis" is when you've eaten a lot of rich food and start to feel tired and sleepy. The richer the food the stronger the "itis".

Step 5: Go to sleep. If you're not knocked out by the "itis", then you must be an immortal.

If you're the type who can't sleep for more than 1-2 hours at time, this could help you.

Step 1: Set a place and time where you'll sleep. I know this is a hard habit to get used to, but you have to control where and when you sleep. If you're supposed to sleep in bed and end up sleeping at work, that's not good. So choose a set place and time to snooze.

Step 2: Keep your place of slumber free of light, distractions, or temperature changes. If you can, try to keep things at a normal temperature. The more comfortable you'll feel the easier it'll be to sleep. If you live in the city and can't escape the noise, simply buy or download some background sounds to mute out all the other noise. You can use headphones or a radio. Sometimes just listening to someone speak on a station can lull you to bed.

Step 3: Turn off your cell phone. If you want to keep it on in case of an emergency, simply set your phone to vibrate. If you really need the phone on with sound, then skip this step.

Step 4: Take the train to sleepville.

Article written by: Rosemary Jasmine Rivera

I hope this article was helpful to you. For more tips and tricks, check out my blog. http://rosemaryjasminerivera.blogspot.com/

Original article

Pearls of Wisdom Series 2: Getting Better Sleep Part 2

I bet you a penny you are having trouble sleeping. Maybe you've become reliant on allergy pills or cough syrup, worse yet, sleeping pills to get you some rest. Well if that's the case, I'm here to tell you there is hope. You can get to sleep if you're willing to make an effort. It's better to learn these habits now than never learn them later. So without further ado, here's my guide on how to get better sleep.

If you're the type who moves too much in bed because of chronic pain, here's what you can do to help alleviate the problem.

Step 1: Gentle exercise is known to benefit people in a lot of ways.

Did you know it can help with chronic pain? Things like Yoga and Tai chi have been proven to help people with stiff joins and back problems find relief through proper stretching and adequate blood flow. If you can't really stretch or care to move slowly, you can do a simple 20 minute walk to get your body warm and relaxed. Sometimes just moving a bit makes a world of difference.

Step 2: Adopt an anti-inflammatory diet.

If you eat the foods described in this kind of diet, (soy foods, fruits and vegetables, healthy fats, and even some red wine and dark chocolate) you'll relieve a lot of the pain you experience, especially if it's arthritis. Your blood sugar will be leveled and you'll be able to respond to stress in an easier way. Not only will your body reap the benefits of a good diet (You might even lose weight), but your mind will too.

Step 3: Lose some weight and gain muscle!

This is perhaps the biggest tip I can give you. If you are a bit heavy, you'll realize some of your pudge is getting in the way of sleeping comfortably. Your weight can also attribute to chronic pain because it's difficult for your body to carry such a heavy load. If you gain muscle, not only will your metabolism speed up, you'll have strength in your core and back. This is where a lot of people experience body aches. A strong core alleviates any pain experienced in those areas.

Step 4: Take supplements

Sometimes you just can't afford the raw diet or you don't have the time to exercise everyday. Well here is where supplementation can help. Just taking one high quality multi-vitamin/multi-mineral a day can truly help you feel and look better. There are plenty of anti-inflammatory supplements out in the market as well as Glucosamine Chondroitin supplements which can help lubricate and strengthen your joints.

Step 5: After a long stretch of learning good habits, get to the sack and drift away into slumber land.

Article written by: Rosemary Jasmine Rivera

I hope this article was helpful to you. For more tips and tricks, check out my blog. http://rosemaryjasminerivera.blogspot.com/

Original article