People who wake up early on a regular basis tend to be healthier and more optimistic. Morning people experience lower levels of anxiety and depression than night owls. They are more resistant to fatigue, which comes in handy when you are trying to get things done during the day. To help make the morning a little easier, try some of these tips:
The night before:
Try to eliminate electronics from the bedroom. As a good rule of thumb, disconnect yourself from them 45–60 min before bed. They stimulate the brain too much, which isn’t conducive to falling asleep. Things like your phone or computer can also remind you of work, school, etc., and all the worries associated with those things.
Bring positivity to bed. Positivity eliminates worries and stress. If you have doubts and negative thoughts as you prepare to sleep, that’s all your mind will focus on. And no matter how tired your body is, you won’t be able to fall asleep if your mind won’t let you.
In the morning:
Invite natural light into your room in the morning. It’s good to keep your room dark at night, but keeping it that way when you’re trying to wake up can be problematic. Your mind will associate the darkness with night, and you’ll find yourself hitting the snooze button more than once.
Meditate. Spending five minutes doing some breathing exercises or simple yoga poses can help you focus on yourself and your thoughts. Making sure you start your day off in the right frame of mind will help keep you motivated and energized.
Make a daily to-do list. Take a few minutes after waking up to write down what you want to accomplish that day. It gives you things to look forward to, which will help you want to start your day.
Doing these things may not make waking up your most favorite thing, but they will make it easier for you get your day started off right.
When you’ve got a full day ahead of you, the last thing you want to do is deal with the pain of a headache. Big or small, the pain of it can ruin your day and sometimes even be debilitating. About 1 in 6 Americans complain from headaches each year, and about 8 million seek medical care for their pain.
Though there are several kinds of headaches, tension headaches are the most prevalent among people. Over 80 percent of Americans have reported experiencing a tension headache at some point in their lives. Fortunately, there are some natural ways to help relieve that bothersome pain.
Exercise: When you start feeling a headache coming on, put on your running shoes. Exercise helps reduce stress, relieve tight muscles, and releases endorphins—all things which can help reduce the pain you’re in.
Essential oils: Apply eucalyptus or peppermint oil topically by combining a couple of drops with jojoba oil and carefully apply to your temples, forehead, and wrists. You can also add 5–10 drops of lavender oil to a warm bath to help you relax.
Massage: Tension headaches are caused by the tightening of the muscles in your shoulders and neck. Massaging and kneading those areas can go a long way to relieving your pain. Start at the back of your skull and work your way down to your neck, then your shoulders. Repeat this for as long as you can or until you start feeling relief.
Yoga poses: Sit on the floor with your shins parallel and hip width distance apart. Interlace your hands behind you in a double fist and lean forward. Lower your hands as much as you need to feel a stretch in your chest, shoulders, and the back of your neck. Stay for five or more breaths. Then stretch the front of your neck and chest by sitting on your heels. Place your hands behind your feet about 10 inches or so and arch your head back.
Try one of these suggestions to help ease your headache. And keep in mind that the best way to treat tension headaches is to prevent them altogether. All of these tactics are great to do throughout the week to release stress and prevent headache pain.
Looking for an extra boost in the confidence department? Our very own Char Schuster Knox, Chief Sales + Marketing Officer, has some tips to help out.
Expressing appreciation bolsters self-esteem. When you take the time to acknowledge what you have, what others do for you, and how much you achieve, then you are less likely to indulge in comparisons that zap your confidence. Here are three techniques to up your appreciation and therefore your confidence.
- Write the alphabet on a sheet of paper. Challenge yourself to come up with something you have to be grateful for from every letter of the alphabet.
- Every night before you go to sleep, write down just three things that you appreciated about the day.
- Once a week, set aside a half hour to write a gratitude story. It can be about you, someone you know or something you heard or read about. Write in detail, and save it. If you’re having a bad day, you can pull out your stories and read for inspiration.
Committing to a gratitude practice will help you become more focused and mindful, which also boosts your confidence.
A new study in the journal of Environmental Science & Technology highlights a worrisome reality about dust in our homes. It can contain a mixture of potentially toxic chemicals that leak out of everything from fabrics to paint to flooring materials. This poses possible health issues like asthma and allergies.
Here are three ways to keep indoor as clean as possible:
- Open windows often. Circulation of air helps decrease the concentration of volatile compounds. As the study suggests, they are more highly concentrated indoors than outside, even in outdoor places where the air isn’t entirely clean.
- Buy air-cleansing houseplants. In a study presented at a meeting of the American Chemical Society, a common houseplant like a spider plant or Caribbean tree cactus were shown to be effective at filtering harmful substances from indoor air. Plants absorb bad compounds from the air onto their leaves and move them to their root zones, where microbes break them down.
- Use a vacuum with a HEPA filter. HEPA is an acronym for high-efficiency particulate air, which means that these filters pick up fine-grained dust and toxins that can escape standard vacuums and contaminate your air.
When you have an achy back, it’s difficult, if not impossible to function. There are some natural cures if the pain is not intense or related to any other illness, rather just a pesky ache you would like to relieve.
Take a time out. Lie on the floor with a pillow under your head and one under your knees. Put your hands on your belly and breathe deep several times, big deep breaths, and hold the inhaled breath for a few seconds. Exhale for as long as you can letting every inhaled breath out of your body. Continue the practice for several minutes until you feel your back relax.
Sleeping in a position known as the “Lazy S” is often the best for an achy back. It entails the same positioning as your relaxed position; put a pillow under the head and one under the knees. This keeps the hamstring muscles from pulling and exerting pressure on the lower back. In the morning, roll carefully out of bed. Stretch to get the circulation going. Most of all, be sure you have a good supportive mattress.
As the day winds down for adults, the thought of getting to bed is SO enticing. Kids, however, seem to become more energetic as bedtime nears. Their behavior is conflicting: they’re too tired to be on their best behavior, but not tired enough to fall sleep. Many, many parents face this struggle with their kids’ bedtime
Whether it’s dealing with hyper kids or fears of monsters in the closet, there are ways to help your little ones rest easy at bedtime.
Hold a Dance Party. If it seems as though your child transforms into the Energizer Bunny when it comes time for bed, try encouraging movement. Release all that energy through a before-bed dance party! Crank up some music and dance in your pajamas to help your kids expel some of that energy before bedtime.
Soothe them with scarves. For a more relaxing way to release some energy, use scarves in a smooth dance-like motion. The movement of scarves in the air creates a sense of calm. Turn on some relaxing music and watch as the yawns take over for kids.
Take an evening walk. Gather the whole gang and take a short walk in your pajamas. Pointing out how even the sun is getting ready to go to bed will help prepare your child for his own bedtime routine.
Empower your kids to fight! If it’s a monster they’re afraid of, create a monster-fighting team. Arm yourselves with empty water guns and monster-hunting-only fly swatters. Then go on a hunt around the room looking for the monsters. If your child is not up to going with you, go on a solo mission. Knock around a few things and pretend to battle those monsters.
Pick out a favorite toy, stuffed animal, or blanket and share a story with your child about the item’s magic. Share how it will protect them from any harm. Try placing the toy or stuffed animal facing the place where the monsters hide and add a bucket next to the toy or stuffed animal. When your child sees that the bucket is empty in the morning, you can assure them there were no monsters to catch.
A Lullaby for the Senses. Just as some scents stimulate and awaken, others are calming. Try what we’ve nicknamed our Monster Spray. With hints of lavender, it is perfect for nurturing a natural sense of relaxation and easing your little one to sleep. Some helpful hints: spray it on towels for drying off after bedtime baths or on a favorite blanket or stuffed animal. You may even use it on your own pillow for an extra special touch as you drift off to sleep.
We know that parents work hard and the days can be stressful. Bedtime routines should be a special and pleasant experience for you and your child. See how PUREhaven ESSENTIALS can help bring a happy, peaceful end to the day and a good night!
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