Tuesday, October 18, 2016

5 Easy Tips To Get You More Restorative Sleep Tonight By Keye Wu

One of the easiest, quickest, and most sustainable ways to gain more energy is to sleep better and sleep more (before the point where diminishing return starts to occur of course).
Sure, this is easier said than done for modern men and women, especially those living in a hectic all-night-long cosmopolitan city.
However, if you're someone who struggles with their sleep or if your sleep hasn't been as deep, as regenerative, as rewarding as it should be, you should seriously consider taking care of your rest as soon as possible.
Such a sleep-deprived situation may not harm you tomorrow, but it's going to bring in long-term disastrous health issues and you're going to regret soon.
Here are 5 easy tips on how you can considerably improve the quality (and quantity) of your sleep sessions.
Tip 1: Go For A Run
Not when you're about to go to bed but earlier in the day. This will help you to burn more energy and fat, thus making you more tired when you hit the sack.
At the same time, if you take your run outdoors, then you should find that the combination of fresh air and daylight also helps you to sleep better as well as to regulate your internal body clock.
If you aren't a runner, just find any sort of simple exercises to engage with for 20-30 minutes a day. As long as you move your body and get your heartbeat raising, you'll be more likely to sleep like a baby at night.
Tip 2: Make Your Room Cool Enough
Most people make the assumption that they will sleep better when their bodies are warm.
While you don't want your body temperature to be cold, a slightly cooler environment actually enhances your sleep. This emulates the way we would have slept in the wild and helps us to better regulate our temperature.
Tip 3: Take A Hot Shower
Taking a hot shower right before bed will help you to relax your muscles and at the same time will stimulate the release of sleep hormones like melatonin.
It also increases the production of growth hormones which are associated with better sleep and recovery.
Tip 4: Have A 30-45 Minutes Window To Relax
30-45 minutes before bed, get rid of your phone and put it in another room. At the same time, turn off the TV and make a conscious effort to relax and to do something that you will enjoy.
I personally like to read a book, jot down my day in my journal and lay out my game plan for the next day.
This will help you to unwind and to let go of the stresses of the day. Plus, the lack of bright screens and blue lights will help you to avoid stimulating the production of cortisol.
Tip 5: Take ZMA (With Caution!)
ZMA is a supplement containing zinc, magnesium and vitamin B6.
It is used by a lot of bodybuilders as a means to increase their testosterone levels to enhance muscle-building and recovery.
At the same time though, it also has the added benefit of encouraging deeper and more restful sleep. Take two capsule half an hour before sleep on an empty stomach and you might notice an improvement.
Of course, while most people can handle this supplement, always consult your physician or health experts to see if your body is good for this.
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Tuesday, November 25, 2014

What Is Stress Management? by Rene Graeber

To fully understand the answer to the question "what is stress management" one should primarily take a closer look of what it deals with -stress. Stress is an every day part of life, and life can't really be without stres. Stress is how the body responds to what one feels when they are confronted with situations it reacts as though you're in danger. Hormones speed up, breathing is faster, and can give a person a "burst" of energy. This stres response is called "fight-or-flight".
Not every stress that a person feels is bad some of it is normal and sometimes even useful. It helps an individual react quickly or work hard that can do positive things when trying to achieve a goal or finish a task on time. However, when stress lasts longer and happens often, it can result to bad consequences back pain, headaches, trouble sleeping, or upset stomach. These negative effects can weaken one's immune system that makes it difficult for the body to "fight-off" disease.

When stress becomes overwhelming, this is where stres management comes in. The proper management of stres will lessen, alleviate, and even eliminate stres. So, what is stress managment? Stress management takes in techniques designed to equip an individual with efficient coping methods for handling stress. These methods may vary for different individuals as they have to choose which one best works for them.

What is stress management for workers? Stress management for workers deals on how employees can reduce stress in their working environment as well as techniques on effective personal stres mangement to help eliminate their "stress triggers". Most organizations these days have centered on the importance of giving their employees stress management trainings or seminars as these help the organization have better and productive employees.

What is stress management for students? Stress management for students tackles on how students can overcome the stress they encounter in their demanding "academic world". Students are among the most stressed individuals and stress mangement techniques help them cope better with situations that may result to both physical and emotional problems.

There are several other stress management areas including those that deal with individuals who go through critical incidents. The need for stress management today, is an acknowledged truth in the medical society; recent studies have shown that stress is among the major roots of every illness, therefore the increasing need for stress management.