Six small things you can do for a better night’s sleep

These things promote a good night’s sleep

As a child, being sent to bed early seemed like the biggest punishment you could possibly get, but nowadays we know better. A good night’s sleep ensures that you feel fit during the day, and it is therefore not an unnecessary luxury. Are you not sleeping well at night? Then you know how annoying this can be. Fortunately, there are some small things you can do to help you sleep better at night.

Don’t drink that cup of coffee in the evening

It can be so nice to have a cup of coffee after dinner, but if you have trouble falling asleep in the evening, it is best to avoid “the cup of comfort.” We all know that caffeine can keep us awake at night. Even if you’ve always been able handle caffeine well, it can still be the culprit. As you age, your body has more difficulty in recovering from caffeine.

Have a cup of chamomile tea

Scientists are still not sure whether or not herbal tea really is the solution for insomnia. Some claim it is, while others are not yet convinced. Nevertheless, it can be nice to take a quiet moment before bed with a cup of chamomile tea, because you know what they say: even if it doesn’t help, it won’t hurt.

Take more magnesium

Several studies claim that there is a link between poor sleep and insufficient magnesium intake. Eating magnesium-rich foods can help you sleep better at night. Some examples of this are almonds, fish, chicken, bananas and leafy vegetables.

Put your phone away three hours before bed.

If you want to be in dreamland by eleven o’clock, it sounds a bit extreme to put your phone away at eight o’clock. It takes some getting used to, but according to lifestyle website, Her, it makes a big difference.

Create a playlist with calming music

Some enjoy scrolling through Facebook before going to sleep, but you could also listen to calming music before going to bed. On Spotify, you can compile a list of your preferred songs. Instead of talking on the phone before you go to bed, listen to the calming music you have chosen, and you will fall asleep a lot more relaxed.

Invest in good bedding

Bed linen from discount stores may be cheap, but does it really help you to sleep well? No, it doesn’t, even if you wash it regularly. Invest in good bedding that suits your preference. Good bedding also promotes your night’s sleep.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

 

 

7 Tricks That Will Help You Stop Worrying

Worrying is a harmful habit that disguises itself behind a real intention to solve a problematic situation. Unlike problem-solving, worrying usually leads nowhere and has a tendency to spiral out of control. Furthermore, psychologists point out that worrying is practically never helpful and can even disrupt our thinking processes.

In fact, by teaching our brains to react to stressful situations through ruminations, it decreases our problem-solving skills. That’s why it is necessary for everyone to learn a few tricks that can help stop this terrible habit. Here are 7 great practical strategies that will enable you to put an end to worrying.

1. Know What Triggers You

It is often the case that a specific topic or situation triggers anxiety, worries and repetitive thoughts. Learn what your buttons are to be able to avoid them. Plus, the very awareness of a triggering situation can make you more capable at controlling yourself.

A good exercise is to record or notice any events, situations or even people that make you worry. I, for one, know that I get very anxious when I have an unfinished project at home or at work, but the things that make you worry can be anything ranging from the news to the neighbors’ dog constantly barking.
Now that you have a more-or-less full list of potential triggers, it’s time to replace them with a positive alternative that will help you relax. For example, if you can’t fall asleep at night, turn on some calming music or watch TV for a few minutes. Switching from one task to another will help you cope with the stressful situation instead of thinking yourself into insanity.

2. Externalize the Things That Bother You

People who worry a lot tend to internalize the things that bother them by overthinking. This thinking process sometimes seems endless, and it is usually very difficult to stop.

To be able to break from the endless chain of thoughts, it can be useful to distance yourself from them. Imagine your thoughts and worries floating away from from you like clouds, or leaves on a stream.

3. Distract Yourself With Something Funny

Who said distractions can’t be useful? When you realize you’re beginning to worry, imagine something funny that could distract you from the worrisome idea. A famous psychological study tackling the subject of thought suppression showed that participants persist thinking about a specific image until they’re given an alternative.

In that study, participants were instructed NOT to think about a white bear, and guess what? It resulted in them not being able to think about anything else but the white bear, until they were given an alternative. I suggest thinking about this monkey with a funny haircut eating a banana, but the image you choose is up to you.

Every time you catch yourself worrying, just think about this monkey. Chances are, it will distract you from your ruminations.

4. Ask Yourself: “Is Worrying Useful in the Given Situation?”

Asking yourself this question can be a way for you to think critically about your own behavior. By “useful” we mean whether or not you can see any productivity in worrying: have you found any practical solutions to the problem at hand while worrying? Did the ruminations let you see the situation in a more positive light?

If not, then the worrying is not worth all that time and effort you are spending on it. In fact, in most cases, it works the other way around: instead of feeling relieved after thinking about a problem and solving it, you feel exhausted, angry, and depressed. This means that worrying will get you nowhere.

5. Be Mindful of Your Thoughts

We have written about mindfulness meditation and other mindfulness practices before, and many psychologists agree that this method is quite useful for worriers, too. Learn to interrupt your ruminations by having a short mindfulness practice. To do this, close your eyes and check in with your body: do you have any spot that carries a lot of tension or even pain?

Imagine that point softening and the tension releasing as you start breathing more deeply. Associate your worries and ruminations with that spot. and imagine it disappearing as you breathe into that area.

6. Designate a “Worry Space”

It may sound silly at first, but our brains often associate mental states and memories with a specific location. You can take advantage of this feature by reserving only 1 place in your home (or outside) for worrying. This can be a worry bench in a park, for example.

At first, allow yourself to worry for 10-15 minutes in this spot, and then leave and don’t allow yourself to worry anywhere else. Repeat this several times, and soon, you will associate this spot with the process of worrying, which will ultimately let you control how often and how much you worry.

7. Learn To Stop Your Thoughts

When you see that no other method is helping you get out of your head, it may be necessary to resort to thought-stopping. The idea is to do anything to switch to another, less stressful topic. For some people, visualizing a stop or detour street sign is enough to direct them to a new topic.

Others need more physical manifestations, like shouting out “Stop!”, or even snapping themselves with an elastic band wrapped around their wrist when they begin ruminating. Choose the method that works best for you. In the end, all of these tricks and methods can and should be customized to suit your needs and habits.

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.                                    PS- THOSE INTERESTED IN RECIPES ARE FREE TO  VIEW MY BLOG-                                                                                           https://gseasyrecipes.blogspot.com/                                                                                                                                                         FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG-                                                  https:// kneereplacement-stickclub.blogspot.com/           

                   FOR CROCHET DESIGNS                                                                                                                                                                                                  https://gscrochetdesigns.blogspot.com