Category Archives: Health and Wellness

What Do Successful People Do Before They Go To Bed

Before you Sleep

So what do you do at night before you go to sleep? Do you check your email and surf the web? The time before going to sleep is a critical time to make sure that you close off your day, make plans for the next day, but most of all calm your mind and have a restful sleep.

Too many people get this all wrong. There is so much one can do in a day and avoid burnout. Burning the candle at both ends will only make you unproductive, unhappy, increase your stress levels, and potentially cause long-term health problems.

Here are few things to consider and do before going to sleep at night:

  • It is important to spend quality time with your family.
  • Spend time with your friends.
  • Take the time to do some reading and try avoid reading on your tablet.
  • Wrap up you day and decide that it is over. Disconnect from work.
  • Make a list of what you have accomplished in day.
  • Keep a journal next to your bed and take time to reflect on your day and write down the positive things.
  • Take some quiet time to think and plan your day ahead.
  • Listen to some music.
  • Turn off all computers, tablets, and cellphones.
  • Do some mediation and clear your mind.
  • Make sure you get at least 7 hours of sleep.
  • Envision your day ahead and make a to-do list.

Most people evening routine is the most underestimated habit, yet it is critical for everyone when it comes to changing your day and make sure that you protect your long-term health and productivity. Remember the last thing you do every day will have a significant impact on your mood and energy level the next day.


Are you a “Snorer”?


Snoring can indicate that you have a serious medical condition. Many more people than we think suffer from Sleep Apnea and Snoring. Unbeknown to many, snoring can be associated and linked to heart disease.

There are of course other reasons why ones snore, not all of these are a danger to your health. Snoring is an obstruction of a person’s airway. The soft palate and the back of the throat relaxes and the airway is partially blocked.

Insights as to why a person like this feels exhausted is because your oxygen intake is restricted and diminished during your sleep time.

Does drinking alcohol increasing snoring? Of course. You are far more relaxed and therefore all the correlating muscles in the mouth and throat are more floppy.

Between 5% and 15% of middle-aged adults, probably suffer from sleep apnea it often goes undiagnosed and untreated. In addition, that is bad news, since studies have shown strong associations between sleep apnea and high-blood pressure, high cholesterol, heart attacks and other cardiovascular conditions. For people who suffer from sleep apnea, airway obstruction is so bad that breathing slows right down. These episodes are called apnea; the brain sends alert signals to the body, forcing a gasp, a gag or an extra powerful snore. If you are having this happen you are at greater risk for underlying heart disease, sleep apnea can lead to sudden death due to cardiac arrest.

People with untreated sleep apnea tend to develop these conditions years before they normally would. So how do you know whether you’re snoring is just that or a more serious problem? If your partner notices that, you periodically stop breathing for several seconds at a time that is a red flag. So is the volume of your snoring.

Waking up feeling exhausted is also a sign, especially if that feeling does not go away within 10 to 15 minutes of getting out of bed. People with untreated sleep apnea may also have trouble getting high-blood pressure under control, even with the help of medication.

How to treat sleep apnea? First, have it diagnosed in a sleep lab. Then some changes are needed, losing weight, not sleeping on your back, almost all cases can be treated by using a device called a continuous positive-air pressure machine.

Once diagnosed it will change your life. You will have more energy and you will be able to exercise and overall be healthier.



Is your favorite exercise just sitting? It may be killing you!


Our entire modern world is constructed to keep you sitting down. When we drive, we sit. When we work at an office, we sit. When we watch TV, well, you get the picture.

And yet, a new study published in the Annals of Internal Medicine found that this kind of sedentary behavior increases our chances of getting a disease or a condition that will kill us prematurely, even if we exercise.

Researchers from Toronto came to this conclusion after analyzing 47 studies of sedentary behavior. They adjusted their data to incorporate the amount someone exercises and found that the amount of sitting we typically do in a day,  still outweighs the benefit we get from exercise. Of course, the more you exercise, the lower the impact of sedentary behavior.

The studies showed that sedentary behavior can lead to death from cardiovascular issues and cancer, as well as cause chronic conditions such as Type 2 diabetes.

Physical inactivity has been identified as the fourth-leading risk factor for death for people all around the world, according to the World Health Organization. Prolonged sitting, meaning sitting for eight to 12 hours or more a day, increased your risk of developing type 2 diabetes by 90%.

So what can you do to reduce the time you spend engaged in an activity that is not good for you?

The study authors did make some simple suggestions to help you sit less. One is to just be aware of how much you are sitting. That way you can make a goal of reducing that number a little bit each week. If you are at work, you could try a standing desk or make it a goal to stand up or walk around for a minute or three once every half an hour. If you watch TV at night, don’t zoom ahead during the commercials with your DVR. Instead walk around or at least stand up during the show break.

The important thing is to know that you need to keep your body moving. A healthy body is a healthy mind.


How to declutter your life and home for good and move on


It is that time of year to start thinking of the new year and resolutions for 2015. You be looking back at the past year wondering if you kept any of the resolutions you made. What if one of your resolutions was to get rid of all the clutter in your home and life but have not succeeded completely.

Having clutter in your life and home is similar to a bad relationship. The day will come when you hit a wall and realize that you have had enough and it’s time to stand up for yourself and move finally clear your life of the clutter. This might seem a lot easier when you enjoy seeing all your familiar stuff when you walk from room to room.

Many research studies have revealed that clutter is one of the main causes of elevated stress and can trigger depression. Living in clutter can have a huge impact on your health and cause physical, emotional and mental harm .

Clutter is a major problem and only grows worse over time. You might be asking yourself how you can break the habit. Perhaps getting rid of the clutter in your life is  a good resolution to take on for 2015.

Here are few tips and helpful hints to de-clutter and bring order in your life and home.

Seek an outside perspective – Get help from someone who has never been to your house, a friend who has not been around to visit in a while, or perhaps a highly opined relative.

Get rid of your clutter for a cause – Take an honest look at all the old clothes and shoes you she hoarded, and think about all the needy people you can help with a donation.

Be brave and let go – Still have the t-shirt your first boyfriend or girlfriend gave? What about the old cast from when you broke a bone all those years ago? Be brave and trash it.

No compromise or maybe’s– It is best to make three piles of stuff: one for trash, one for donations, and one to keep. The third pile should be the smallest.

Get rid of the household hazards – All those moldy and dusty piles of things you no longer touch will lower your air quality and can be the cause of illness and allergies.

Get rid of stuff and reclaim your space – Get rid of all those things that are just taking up space and create a whole new use for the area it is taking up.

We often hear that famous saying that opposites attract, but this not the case when it comes to clutter. Clutter only grows and over time you become more comfortable with it. You might even become desensitized and not even notice all the clutter in your house and environment.

It is never  quick and painless exercise  to get rid your clutter. There is never a good time to say enough is enough. Like a band-aid, just rip it off. When you finally have to courage and get rid of all your clutter you with feel a huge sense of relief and be very thankful your did.


Four tips to avoiding work stress

Stress Management

Often in the workplace, stress is considered normal. Excessive stress at times can have a negative effect on your personal health as well as productivity. People tend to believe that stress management is a big deal, but if you stay focused and think about aspects that are in your control this is not the case. If you do not manage your stress in the early stages it may cause bigger problems later on.

Here are some time management tips to regain your control over difficult situation and handle stress effectively.

Balance your work-life schedule

Make a schedule or to do list of all responsibilities you have with family and work and how much time each responsibility takes. This should help balance you work and family life. Eating a healthy diet and getting sleep for 6-8 hours will also be a positive factor to combating stress.

Don’t over-commit

Once you have created your schedule work out what is a must and what is a should be done. Then start with the most important tasks and work your wa down. Those tasks you have put on your to do lst that are really not important, take off. Remember it is not possible to work non-stop for 8-9 hours.

Reach office earlier

Try to get to work early. Even 10-15 minutes can bring huge difference between rushing toward your seat and peacefully starting your day. Don’t add one more stress in your list by coming late to office.

Organize your breaks

Stepping away from your tasks and taking small breaks will make you relax and recharge you to conquer new challenges. Have a 3 to 4 minute break every now and again will help decrease stress levels.

Pressure at work is sometimes motivating but excessive amount of it results in stress. By effectively managing your time you can organize your tasks, meet your deadlines, and beat work-related stress