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Please contact us for more information about this free service at 1-866-480-1310.
A productive day begins with a great positive mood, but to even achieve that starts with a good night’s rest. I get it, after a long day of work and adulting, your body can still be “on the go” mode and it can be difficult to relax your mind and body completely. Keep in mind, patterns of bad sleep can result in other prolonged sleep disorders and sleep deprivation.
The National Sleep Foundation shows studies of progressive bad sleep can contribute to hypertension, heart disease, strokes, diabetes, depression, and possibly other chronic diseases. It was researched that 50 to 70 million Americans were tested positive in showing signs of chronic sleep disorders and intermittent sleep problems.
Pills are an easy solution to sleep problems versus organic alternatives to healthy sleep. Pill usage, to fall asleep, is on the rise. The Addiction Center announces that between 2006 to 2011 a sleeping pill, Ambien, had approximately 38 million prescriptions. Though sleeping pills can be a great short-term fix to treating disorders like insomnia, there are some possible risks, such as dependency.
I know it sounds intimidating, but of course, this can be all hypothetical when finding sleep aids that can work for you. Here are a few tips to incorporate into your night routine or to even create a new one.
Develop a routine, and stick to it! Try to go to bed at the same time, every night, and wake up at the same time. As routine progresses, our body’s systems naturally prepare for and anticipate events. Eventually, your body will recognize when it is time to relax and become sleepy prior to bedtime and become more alert in the morning.
Take a hot shower before bed. This will relax your muscles so you sleep without the fatigue from your busy day.
Aroma Therapy. Scents such as, commonly used, lavender serves a purpose to reduce stress, anxiety, generate calmness and wellness.
Avoid drinks before bed. About an hour or two before bed, don’t intake any liquids. This way you can avoid or limit your trips to the bathroom during the night. Just in case, keep a small light in the bathroom.
Adjust room temperature. Making sure your sleep environment is comfortable and cool will be effective, especially if you get hot and restless during the night.
Minimize electronics. The usage of electronic devices can alter or delay your body’s internal clock. Your alertness at bedtime is going up when it should be reducing. Which means your release of melatonin is being suppressed, making it hard to fall asleep.
Limit noise. The less noise during the night, the higher the chances your sleep not being disturbed.
Keep your sleeping space dark. Melatonin is a chemical released to the body to allow us to fall asleep and stay asleep during the night. So, even the slightest amount of light can interrupt this production.
Don’t go to bed hungry. Who enjoys the feeling and hearing their stomach growl through the night? Your sleep is enhanced when your stomach is satisfied.
Exercise. Exercise increases body temperature, so your post-exercise temperature drop can trigger falling asleep faster. Exercise can even relieve symptoms of insomnia such as anxiety and depression.
Possibly, see a doctor. After trials and errors trying to find the perfect way to sleep peacefully, reach out to doctor assistance in figuring out what could be keeping you up at night.
Houston Astros elite pitcher, Justin Verlander, gives his sleep expertise with the New York Times giving away his secret that more sleep is the key to a successful day. His methods include making sure he uses blackout blinds and preventing any cell phone distractions before bed. “I just kinda do what makes me feel good,” Verlander says. “Your body will tell you what to do.”
As your sleep improves, so can your days. Soon your work-place may start to get friendlier, your energy a little brighter, the sky looking quite clearer, and your heart feeling a lot happier.
https://n-o-v-a.com/wp-content/uploads/2017/12/bigstock-192005341.jpg10671600LABnovahttps://n-o-v-a.com/wp-content/uploads/2015/11/NovaLogoSub_300w.pngLABnova2019-09-05 10:51:452019-09-05 10:51:45Tips for a Good Night's Rest
Biofoot-me states that “We must, therefore, wear comfortable footwear suitable for every occasion.” However, Shoes are built and worn specifically for every occasion. You wouldn’t want to run on a treadmill in vans or wear sneakers with a suit and tie. You must wear shoes that will provide the best functionality.
If you are someone who walks a lot, you should consider buying shoes that support your arch and back. Avoid wearing shoes that have a flat bottom like vans or converse. Look into shoes that have the appropriate sole that will ease your walks. Shoes like crocs, sketchers, or new balance are fantastic due to having a good sole, well-rounded build, and comfortability. Spectrum foot clinics gave an insight on crocs stating “They offer good arch support, but also have very cushioned insoles, making them a very comfortable choice for people experiencing this kind of pain.” They’re also cost-friendly, with shoes and crocs ranging from $30-$60.
Like most jobs, you are usually seated and not doing much walking or standing. This can give you some flexibility on what type of shoes to wear. You can wear classic flat bottoms, sandals, dress shoes, heels or athletic footwear. However, make sure that you fall in line with dress codes that your employers have set.
If you’re a physical therapist, trainer, or coach, it’s recommended to wear shoes that will be best suited for physical activities. Look into running shoes that have ridges at the bottom. These ridges help increase balance and grip for when you walk, run, and jump. Running shoes will not only bring out the most of physical activities but can bring out the most out of your wallet. Athletic shoes can be expensive, so be ready to commit to a hefty price tag. However, it will pay off in the long run.
Construction and warehouse workers must wear shoes that provide a sturdy base and padded protection. Look into shoes that have a strong cushion in the interior. This can help soften and ease the load on your feet when lifting or pushing objects. Also, look into lightweight work boots. A heavy shoe can increase pain at your ankles and bottom of your feet. Check out your local retailer to see which work boot would be economical.
If you’re unable to purchase a pair of shoes, you could look sole inserts. A sole insert can fit into almost any type of shoe and can make one of the most uncomfortable shoes feel like you have pillows on your feet. If you have really flat feet, and I mean almost parallel to the floor just like me, visit your local doctor. Have your feet examined and listen to their expert opinion on what type of soles you should purchase.
Shoes come in various shapes and sizes but serve the same purpose. Make sure to buy the right shoes for your feet as it brings health a long way.
Written by, Julien Gonzalez
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Having to pay for a gym membership can get pretty pricey, especially if you’re not attending. What if you could just work out at home or the park? Well, I want to introduce you to calisthenics, a type of workout routine that uses your body as the weight. You can do this almost anywhere you have space, and it’s a lot easier than you think. One great advantage that Calisthenics have overweight lifting according to Shape.com is “Calisthenics involves using the entire body and not emphasizing certain muscles over others.” Here are some of the workouts you can do without lifting weights.
Push-ups – Push-ups are one of the most popular routines you can do. Push-ups involve being parallel to the floor, arms should width apart, and declining your body back to inclining to the rest position. Push-ups focus on the chest and shoulders. If you’re starting off, try doing 3X10 and as you get better, add 5 more pushups for every set. This will ensure you’re intensifying your routine as you get stronger.
Pull-ups – Pull-ups can be pretty tricky and are one of the hardest routines to perform. Although, this one of the best routines to build arm strength, stamina, and back. Check out your neighborhood park and find some monkey bars. If none available, you can buy a pull-up bar for your door for about $20. If you’re new to pull-ups try 3X3 and add 3 for every time you get better. Soon enough, you’ll be a pull-up master.
Triceps dip – Don’t forget those triceps! Tricep dips consist of an object, like your couch or chair. First, you face away from the object, take a few steps forward; set your hand on the object while declining your legs in front of you. You then bend your arms down and spring back up to the rest position. Perform 3X10 and add 5 as you get the jiffs of it.
Squats – Never skip leg day, never! Squats are a very effective way to gain strength in your quads and glutes and are very easy to perform. All you do is stand up straight, arms out in front of you, and bend your knees until you’re parallel to the floor, then back up. you can 3X15 if starting out then adding 5 more as you begin to progress.
Lunges – Lunges are quite simple to execute but they sure do pack a punch. To perform this routine, all you do is step one leg out in front of you, bend it and don’t let your knee from your other leg touch the floor. You then interchange each leg and repeat the process. Try doing 3X15 then add 5 as you improve. For more advanced lunges, you can also do it stepping backward.
Sit-ups – The body part that the girls love the most, sit-ups, whether in the gym or not; is still one of the most effective ways to obtain a strong core. All you do is lie down on your back, bend your knees while our feet stay planted on the floor, and lift your v body up while placing your hands behind your head. The trick is to make sure you harden your tummy for better results. Do 3X10 and add 5 to intensify the workout.
Planks – Planks, an enemy for all of those who wish to have rock hard abs, is one of the toughest routines to achieve. However, don’t be feared. Practice and perseverance is the key to getting better. To begin, you lie down on your stomach, legs together, and lift up with your elbows and hold still for 30 seconds to a minute. Try doing three sets and rest for about 30 seconds in between. As you get better, add 10 seconds after every set and no time, you’ll have no shame taking your shirt off at the pool.
Bodyweight workouts are easy, cheap, and show results. If you’re looking to build mass though, then this might not be for you. However, if you want to build strength for your entire body, then this is perfect. Repetition and persistence are key for the best results of any workout. So since you’re knowledgeable about calisthenics, give it a try and see results.