Victoria Hill 's Entries

1 blog
  • 23 Oct 2017
    It is a perfect situation when you go to sleep at 10:00pm, sleep undisturbed and wake up at 6:00am rested, especially for those of us with small children. Perfect doesn't always happen. Not to me. We fight the morning desire to stay in bed until the last minute and promise ourselves (and our spouses) that today we will go to bed on time or early and will not watch TV or surf the net before bed. But when the night comes, we do the same thing we did the night before - stay up late, watch TV and stare at our phones until our eyes start to close demanding rest. Break the cycle. Do the change. Try not to drink coffee or energy drinks after 2 pm. Coffee can worsen anxiety and insomnia, however, there are many benefits in drinking coffee including memory and brain alertness. Consuming coffee close to bed time will almost guarantee the inability to have a deep restful sleep. It is best to stop or reduce caffeine consumption after 2 pm. Organize your work schedule to have the most important and energy consuming activities (like long meeting) in the morning. It is also recommended to drink 2 glasses of water after drinking a cup of coffee to reduce "the crash" effect that usually comes within 30-40 minutes after you drank a caffeine drink. Water will continue to support high blood pressure and keep you awake and alert. Try to create "before bed routine": do stretching exercises, hydrate your skin, use lavender oil as an aroma therapy: apply it to wrists (if you are not allergic) or pour oil on a small plate and place it next to your bed. Lavender helps relief stress and promotes relaxation. Try to stay away from your phone before bed. If you can't stay off your phone - put it on "night shift". "Night shift" activates yellow light on your phone as oppose to blue light. Blue light keeps your brain more active and doesn't allow it to relax. Limit your time on the phone before bed to 10-15 minutes. Try not to check work phone/emails before bed. It will only bring worry and will interfere with the quality of your sleep, which in return will interfere with your ability to solve these problems the next day. We all are governed by our habits. It's time to create new habits so we can create new ourselves.
    Health Blogs 667 Posted by Victoria Hill United States Healthmace Members
  • It is a perfect situation when you go to sleep at 10:00pm, sleep undisturbed and wake up at 6:00am rested, especially for those of us with small children. Perfect doesn't always happen. Not to me. We fight the morning desire to stay in bed until the last minute and promise ourselves (and our spouses) that today we will go to bed on time or early and will not watch TV or surf the net before bed. But when the night comes, we do the same thing we did the night before - stay up late, watch TV and stare at our phones until our eyes start to close demanding rest. Break the cycle. Do the change. Try not to drink coffee or energy drinks after 2 pm. Coffee can worsen anxiety and insomnia, however, there are many benefits in drinking coffee including memory and brain alertness. Consuming coffee close to bed time will almost guarantee the inability to have a deep restful sleep. It is best to stop or reduce caffeine consumption after 2 pm. Organize your work schedule to have the most important and energy consuming activities (like long meeting) in the morning. It is also recommended to drink 2 glasses of water after drinking a cup of coffee to reduce "the crash" effect that usually comes within 30-40 minutes after you drank a caffeine drink. Water will continue to support high blood pressure and keep you awake and alert. Try to create "before bed routine": do stretching exercises, hydrate your skin, use lavender oil as an aroma therapy: apply it to wrists (if you are not allergic) or pour oil on a small plate and place it next to your bed. Lavender helps relief stress and promotes relaxation. Try to stay away from your phone before bed. If you can't stay off your phone - put it on "night shift". "Night shift" activates yellow light on your phone as oppose to blue light. Blue light keeps your brain more active and doesn't allow it to relax. Limit your time on the phone before bed to 10-15 minutes. Try not to check work phone/emails before bed. It will only bring worry and will interfere with the quality of your sleep, which in return will interfere with your ability to solve these problems the next day. We all are governed by our habits. It's time to create new habits so we can create new ourselves.
    Health Blogs Oct 23, 2017 667 United States Healthmace Members