Better Self Care For 2018

If you have one aim for 2018, it should be to take better care of yourself. Self care is something that lots of us neglect to do, in the rush to look after everyone else around us. This is a real shame, as taking better care of ourselves, through things like exercise and healthy eating can make us happier and more productive.

One area of self care that I aim to improve on is sleep. I know that last year, I struggled with sleep. I could not establish a sleep pattern, spent far too many hours working into the night and burning the midnight oil, and, as a consequence, was often tired and irritable in the mornings. In addition, I often suffered from insomnia as I struggled to relax and wind down, and therefore couldn’t get to sleep once I went to bed. I often found myself getting up in the middle of the night and sitting reading, trying to lull myself to sleep.

Establishing a sleep pattern is actually not as hard as it sounds. Banishing all social media from the bedroom is definitely a good start, you are supposed to be sleeping so why do you need your phone on your bedside table? Your room needs to be a relaxing environment, so aim for soft colours in your decor – I think you will find it hard to relax in a bright red or blue bedroom. Blackout blinds are a good idea, they block out both natural and streetlights from your vision,

Another thing that can help  you to establish a sleep pattern is a good old fashioned alarm clock. If you think carefully about it, we help our children to establish a sleep pattern by giving them a routine, going to be at the same time, and then getting up at the same time each morning. We can do the same by going to bed a little earlier, and then setting a time to get up by with our alarm clocks, This should help train our bodies and hopefully get us the amount of sleep that we really need.

Of course, the relaxation of our bodies should start long before we actually go to bed. We should start our wind down once our working day is over. I find that a  soothing bath is a good way to get rid of the aches and pains of the day that has passed, and that, once again, having a routine can aid the relaxation. I love to read in the bath, something light that I can lose myself in, like a chick lit novel. This helps to free my mind from the fog of the day. I add something soothing and fragranced to the water, something like Neom Organics ‘Create Calm in the Chaos; and the ‘Scent to sleep’ ranges, which features essential oils like lavender and jasmine which have relaxing properties. The range also features pillow spray and a scented candle which allows you to continue your relaxation once you are out of the bath.

Once bathed I like a glass of milk before bed. I used to drink coffee, but now try to avoid caffeine, and, as I don’t actually like malted milky drinks, I just tend to drink milk itself – you could warm it up but I just drink it cold.

What do you do to help you sleep better?

 

How Often Should You Change Your Mattress?

Aaaah! My bed. A place where I feel safe and secure, warm and comfortable. I can honestly say that if I was asked, I would class sleep as one of my hobbies, and my bed would be in my top five places in the whole world. And, I think this is due in no small part to the fact that I changed my mattress last year for a new one after more than 10 years of using the old one. I think it was not a day too soon.

Some people are very reluctant to change their mattress. They feel that it has become molded for their body and so this ensures they get a good night’s sleep. They love the familiarity of their old mattress, and worry they would not be as comfortable, and therefore sleep as well with a new model, particularly if you feel you will have to break a new one in – a bit like a pair of shoes. I have even heard people who didn’t want to change their mattress because of the trouble it would take to get it down the stairs and to get the new one up again. Thankfully, this at least can be addressed if you are tight for space with Rolled mattresses – one which is vacuum packed in order to get it up the stairs, it can then be rolled out as a normal mattress.

So, why should you be changing your mattress and how often? It has been suggested that, on average, your mattress should be changed every eight years. However, if you suddenly find you are not getting a good night’s sleep, or wake up feeling stiff and achy, then you may need to change it sooner. You also need to look at the state of the mattress – any rips, exposed springs, or odd dips in the middle (or anywhere else for that matter) may mean your mattress has come to the end of it’s days.

And then, of course, we have the bed bugs. We spend so much time in our beds, losing hair, dry skin, dead cells and these can all be absorbed by our mattress. If you think about it, we change our sheets regularly, but the mattress stays the same and is not washed (Febreeze doesn’t count!). Bed bugs and germs can all be there, unseen, and so it makes sense to change your mattress as suggested.

Ultimately, a good night’s sleep helps improve the quality of our life, improving our moods and productively. So if you are not sleeping as well as you could be, it might just be worth changing your mattress.

6 Steps to a Healthier You

If someone questions you about how healthy you are, can you give him or her the right answer? The truth is probably not with the reason being you are not sure if you are healthy on the inside. You may be healthy on the outside, but what about your inner body? Can you reallybe confident that you are both healthy on the outside and inside? However, whilst your body is not built to perfection, it can be managed for whatever lifestyle you may have for now.

Are you willing to do whatever it takes to become healthier? No matter what your age or profession is right now, you need to stay as healthy as you possibly can.  But this is often not the case. Here’s the reality check on why people are not valuing their health right now:

Reality Check #1: We do not invest in our health

It is ultimately our choice whether to become healthier or not.  And this effects whether we live longer or shorter lives. But modern life has many reasons why we  don’t invest in our health, with our monetary priorities focused on mortgages, bills, food, education and many other things. In other words, we have to to spend and invest on things other than ourselves. Yet we are only given one chance to live.

Reality Check #2: Prevention is expensive

People have limited financial capabilities when it comes to prevention. Instead of spending on prevention, we tend to spend on synthetic medication once we develop illnesses and conditions. But if you can’t afford prevention, can you really afford illness?

Reality Check #3: Too Many working hours for a quality lifestyle

In this era, people try to ignore health concerns for as long as they can. Long hours spent working per day, which can include overtime, working through lunches, and taking work home to burn the midnight oil, does not give the body a quality life. As a result, people are getting stressed and this can lead to cell degenerating, which, in turn can lead to you being prone to certain degenerative disease later on.

Reality Check #4: We can be too confident about ourselves

This is one big mistake that most of us assume about ourselves. Major and degenerative illnesses are something that happens to someone else. But if you are too confident about your health right now, think again. Your body is not perfect and no one is exempt from getting sick one day.

But it is not all doom and gloom and there are steps you can take to become healthier and more health conscious.

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Step #1: Get rid of processed foods in your refrigerator and kitchen

The first step that you have to do in terms of getting healthy is getting rid or eliminating the bad food clutter. In other words, you need to throw away processed foods that contribute to damaging your cells.

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Step #2: Never ignore supplementation

According to doctors and scientists, supplementation is a positive step on the road to being healthier. You can’t just simply rely on the foods you eat. The foods and drinks that you consume may not be enough to supply your cells with the right amount of micro-nutrients needed by your cells.  Choose a supplement that is designed for optimal cellular nutrition.

Step #3: Drink water everyday

Water is the healthiest liquid that you will ever drink. Instead of drinking carbonated soda, energy drinks and coffee, you can replace them with mineral or purified water. Water cleanses your cells from toxicity and can contribute to fat or weight loss. Try to drink between eight to ten glasses a day, and remember, some times when we feel hungry, we are actually thirsty and just need a drink.

Step #4:Exercise Regularly

Your body needs to have some sort of daily activity instead of just sitting on your couch and watching TV.  Aerobic exercises, cardio workouts, biking, walking, jogging, and dancing and so on, will all help your fitness levels. If you don’t have time to exercise in a gym or dance class, even doing household chores can help keep you fit and healthy. Cleaning, lawn mowing, using the vacuum cleaner and other household activities can do the trick. Just add your favorite music while doing these things.

Step #5: Better sleep quality

Finally, it is important that your body has quality sleep.  A good night’s sleep is around eight hours a night. Oversleeping regularly is not healthy and can lead to weight gain, as well as a loss of  productive hours. But a lack of sleep means your cells are not well-rested and given time to repair.

Follow these steps  for a better you?

Once you  follow these steps to a healthier you, there is no doubt that you feel the benefits in the long term. Being healthier should lead to a happier, more contented person, and this can only be a good thing.