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7 Ways To Fix Your Sleep Schedule

Sleep is absolutely essential to our ability to function throughout the day, but many people do not get an adequate amount of sleep each night. Some people struggle to go to bed at the right time or wake up at the right time, and others struggle to fall asleep or stay asleep. There are a number of lifestyle changes you can make in an effort to improve your sleep routines – some that may seem insignificant but could have a huge impact on the quality of your sleep.

If you’ve heard all of this before, tried it, and it hasn’t worked for you, or if you think you may have symptoms of an underlying sleep disorder like sleep apnea; you may want to consult CPAP Direct or a sleep specialist to find a more effective solution. Stick To A Bedtime Routine Unfortunately, the circadian rhythm doesn’t adjust for weekends or holidays. Although we know that we don’t have to be anywhere on a Saturday morning and it seems okay to sleep in for a few hours, this can disrupt our sleep patterns and give us grief during the week. The first way to manage your sleep is to set a designated bedtime and wake up time, and stick to it. Take it Slow If you have trouble going to bed on time, you can try adjusting your bedtime by 15 minutes each night until you reach the desired time. If you have trouble waking up in the morning, it can be a good idea to give yourself something exciting or urgent to get up for. You could schedule an exercise class, go grab a cup of coffee or you could try fasting or eating dinner early the night before so that when you wake up you’re hungry enough to get out of bed. Create A Soothing Environment In the hustle and bustle of our day to day lives, taking time to relax and create a calming environment before bed often doesn’t seem like a priority. However, there are a number of small changes you can make that will improve your ability to sleep at night. Follow the Light Our bodies tend to naturally want to wake up with the sun and sleep soon after it goes down. Shift work can disrupt this, but one simple way to help your body adjust is to limit the amount of artificial light before you go to sleep. Try using a low wattage floor lamp or table lamp instead of your bright ceiling lights, and aim to use a warm light (at least 2700 Kelvin). Bright blue lights prevent the natural production of melatonin in the body, which is a hormone that helps us sleep. You can also try purchasing a dimming lightbulb so that you can turn it to the lowest setting in the hours before you go to sleep, to help your body wind down. Your Bed is For Sleeping It can be difficult to separate your sleeping space from your working or recreational space, especially if you’re working from home or need to study in your bedroom, but you should try to do this as much as you can. Some simple boundaries to create could include: not using your laptop on your bed, using a different kind of light for studying, not using your phone or laptop an hour before you go to bed or creating a bedtime routine that separates the activities. Give Yourself a Break This bedtime routine might include things like journaling, lighting candles (you could even try showering in the dark with candles lit), drinking tea or stretching. You should also aim to keep your bedroom clean and free of distractions as much as possible. This might mean tucking your books and study materials in a drawer once you’re done instead of leaving them out on the desk, and not sleeping with your phone right next to your bed. Rest Easy Some people naturally produce lower levels of melatonin than normal, and in that case you could try taking melatonin supplements or using a shampoo or body wash with melatonin in it. You should consult your doctor before you try this as there could be possible side effects.

If you’ve heard all of this before, tried it, and it hasn’t worked for you, or if you think you may have symptoms of an underlying sleep disorder like sleep apnea; you may want to consult CPAP Direct or a sleep specialist to find a more effective solution. [Read more…]

Filed Under: Articles, Health & Wellness

6 Preventive Measures That Moms Can Take For A Healthy Summer

Summer is almost here, which means bright, sunny days and fun outdoor activities are just around the corner. However, the warmer season — as pleasant as it can be — also brings with it a new host of potential threats.

6 Preventive Measures That Moms Can Take For A Healthy Summer

Bee stings, run-ins with poison ivy, sunburns and tick bites are most common during the summer when you and the kids are outside. Therefore, it’s important to stay on your guard and take a few preventive measures to keep your family healthy, happy and safe.

1. Stock Up On Sunscreen 

You wouldn’t want your kids to hop in a tanning bed, but sending them outside without sunscreen is practically the same thing. Depending on the time of day, the sun could scorch your little ones in a matter of minutes and, if they aren’t wearing sunglasses either, the light could very well damage their eyes and eyelids. [Read more…]

Filed Under: Articles, Health & Wellness

Skin Health: Importance Of Moisturization

What are the benefits of moisturizing the skin? This is an essential part of the skincare regimen because it aids in the maintenance of healthy skin cells. After the age of 30, and even after the age of 40, moisturizing helps to avoid ageing skin symptoms and leaves the skin young and glowing. It also helps to maintain healthy skin.

Skin Health: Importance Of Moisturization

While it can be hard to avoid the signs of ageing, especially when you’re older, but there are ways we can get them treated. Acne scars are one of the worst skin issues that are quite difficult to treat at an older age, together with sagging skin, pigmentations, etc. Those looking for an effective treatment for their acne scars may consider taking a laser treatment for acne scars. It’s the most recommended cosmetic treatment for the said skin issue. [Read more…]

Filed Under: Articles, Health & Wellness

What You Should Know If Your Teen Needs Braces

Everyone wants a great smile, but there are plenty of other reasons for orthodontists to recommend braces. Your teenager’s teeth may shift as their wisdom teeth come in or require realignment after an accident. This guide explains what you should know if your teen needs braces so you’re prepared to help them through this next phase in their life.

What You Should Know If Your Teen Needs Braces

1. Schedule Your Molding Appointment

After an orthodontist finishes their consultation inspection, you’ll likely schedule a molding appointment. Your teen will show up for x-rays and bite down on a plaster-filled tray to mold their teeth. It’s a simple appointment that doesn’t take much time, but it may be more challenging for teenagers with sensitive gag reflexes.  [Read more…]

Filed Under: Articles, Health & Wellness
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