Although time is in short supply in our multitasking, digital lives, it’s all about being 100% present in the time that you do spend with your kids.
How can you tell if you’re taking your discipline techniques too far or not far enough? We've got some suggestions to help you ensure you parent positively
Social plans are just the thing to haul yourself out from under the covers! NOW is the time to think outside the box and make this winter the best one ever.
There’s no clever advice on how to avoid the charms of comfort food, but we’d like to pass on a few helpful tips to help you manage your weight during winter.
The 21st century dad is no longer satisfied with a supporting role in his kids’ lives, he’s stepping up and is proud to share the load with his baby mama.
Eagerly awaited by children but often dreaded by parents… yup, the winter school holidays are upon us! We share some ideas for fun things to do at home.
What to do when your mood is falling as fast as the thermometer? We have a few scientifically proven tricks to pull you through winter.
There are certainly ways to boost your child’s immune system which will result in a healthier child and fewer days off work for you.
As humans we crave, and desperately need physical touch. Studies show that touch has a profound effect on our health.
Going vegan or vegetarian may not be a new concept, but it is certainly gaining momentum. So, what is all the fuss about? Well, a quiet revolution has been
Childhood is typically viewed as a carefree, happy time. However, recent studies show that depression can affect even very young children.
Ayurveda literally means “knowledge of life” and is based on the belief that health and wellness depend on the balance between the mind, body, and spirit.
Going off the grid isn’t an option for most of us, but we can be more intentional with technology by using it for our benefit rather than being trapped by it.
Are you struggling to get to sleep no matter how tired you are? Or, do you wake up in the middle of the night unable to fall asleep again?
You are not alone, roughly 40 to 50% of people have trouble sleeping. Yup, that many!
Why are so many of us battling with insomnia? Well, stress is usually the most common reason for not sleeping, but it is definitely not the only one. Some surprising lifestyle habits can get in the way of a good night’s sleep. The room you’re sleeping in, what you’ve done that day and even how early you’ve turned in, can all interfere with your snooze ability. A study from St Lawrence University in the US. shows that people sleeping in messy rooms take longer to fall asleep!
Here’s the thing, despite the fact that you’re dead tired due to lack of sleep, insomnia can cause a host of health conditions if left untreated. Insufficient sleep affects your mood, judgement, memory and focus. In fact, less than 7 hours of sleep every day will increase your cortisol, blood sugar, and insulin levels which in turn will increase your appetite and make your body store fat. Yikes!
The good news is that sleep can be restored with a few lifestyle changes.
Try these tips to promote a good night’s sleep:
- Take a warm bath or read a few pages from a good book before bedtime.
- Stick to a regular sleep schedule. Support your biological clock by going to bed and getting up at the same time every day, including weekends. This will help you to get back to a regular sleep rhythm.
- Avoid naps. If you feel that you have to take a nap, limit it to 30 minutes before 3 pm.
- Review your medications. Beta-blockers (prescribed for high blood pressure) may cause insomnia; so can SSRI’s (antidepressants). Write down every drug and supplement that you take and have your doctor evaluate how they may be affecting your sleep.
- Exercise, but not within 4 hours of bedtime. Working out – especially cardio – improves the length and quality of your sleep. That said, 30 minutes of vigorous exercise keeps your body temperature elevated for about 4 hours, inhibiting sleep. When your body begins to cool down, however, it signals your brain to release sleep-inducing melatonin, making you drowsy.
- Cut caffeine after 2 pm. Coffee, tea and cola are stimulants and stays in your system for about 8 hours.
- Don’t take water to bed – it’s a trigger to your body to wake up for a drink.
- Write down your woes. Can’t turn off your mind? Jot down your concerns and the steps you can take to solve them. Once your concerns are converted into some kind of action plan, you’ll rest easier.
- Turn on the white noise. A low-level soothing noise will help you to tune out disturbances and help you to fall asleep and stay asleep; e.g. a fan or soothing music.
- Consider kicking out furry bed mates. More than half of people who sleep with their pets say the animals disturb their slumber.
- Avoid using your bed for anything other than sleep or sex.
If you have tried all of the above lifestyle changes and still suffer from insomnia, contact your health practitioner.Back
DISCLAIMER: The information on this website is for educational purposes only, and is not intended as medical advice, diagnosis or treatment. If you are experiencing symptoms or need health advice, please consult a healthcare professional.