Solutions for not getting enough sleep
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The document provides 100 solutions for getting better sleep and more energy organized into 7 sections: 1) Feeling tired is a symptom of poor health, not a cause, and detoxing the liver, kidneys, and bowels can improve health. 2) Eating a nutritious diet with whole grains, nuts, leafy greens, salmon, and dark chocolate provides steady energy. 3) Regular exercise like yoga, walking, and team sports boosts both physical and mental well-being. 4) Managing stress through social support, time management, problem-solving, and focusing on goals prevents sleep problems. 5) Relaxing activities such as vacations, music, reading and gard
Solutions for not getting enough sleep
- 1. NOT GETTING ENOUGH SLEEP Feeling of not getting enough sleep is just a symptom of not being healthy. If you are healthy, you will sleep easily even though you are woken up by any external factors such as jet lag, dog barking, night shift Therefore, in this report I will generates 100 solutions to make you healthy focusing on sleeping better. These solutions will tackle many parts that impact your sleep put them in the right order will make you sleep better and eventually make you healthier GETTING ENOUGH ENERGY Energy is built up by mentally and physically activities. You should take the steps below to make sure you have enough energy. When you have enough energy you will not feel tired or not getting enough sleep 1 Perform regular checkup: Always go to the doctor to perform regular checkup to make sure you are in good conditions. 2 Perform BOWEL Detox Powerfully PROMOTES regular, healthy and complete bowel movements A POWERFUL intestinal vacuum that cleans out old fecal matter, toxins, poisons, bacteria, drug residues and heavy metals Have a flatter stomach and feel CLEANER and LIGHTER than ever before Source: https://www.herbdoc.com/index.php/Store/5-Day-Bowel-Detox-Program-Capsules 3 Perform LIVER Detox COATS and PROTECTS your liver cells and helps to eliminate harmful, dangerous contaminants Helps to DISSOLVE and REMOVE hardened sediments from the gallbladder CLEANS your blood of unhealthy accumulated deposits A CLEAN liver means you have all the ENERGY you need when you need it Source: https://www.herbdoc.com/index.php/Store/5-Day-Liver-Detox-Program 4 KIDNEY Detox FLUSHES, CLEANS and DISSOLVES deposits from your kidneys and bladder Keeps blood HEALTHY and CLEAN Helps to MAINTAIN normal blood sugar, which helps every organ in your body to work better Source: https://www.herbdoc.com/index.php/Store/5-Day-Kidney-Detox-Program 5 Purify your body Drink water, smoothies and juices to purify our body 6 Juicing 7 Water fasting 8 Take Vitamin Take all the vitamins that needed for your body
- 2. Eat healthy by putting the followings in your food daily 9 Smart Carbs Carbs may be the foe of fad diets, but they’re vital for boosting energy and mood. They are the body's preferred source of fuel, plus they raise levels of the feel-good chemical, serotonin. The key is to avoid sweets, which cause blood sugar to spike and plummet, making you feel tired and moody. Instead, pick whole grains like whole-wheat bread, brown rice, and cereal. Your body absorbs whole grains more slowly, keeping your blood sugar and energy levels stable. Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 10 Cashews, Almonds, and Hazelnuts These nuts are rich in protein and magnesium, a mineral that plays a key role in converting sugar into energy. Being low on magnesium can drain your energy. Good sources of magnesium include whole grains, particularly bran cereals, and some fish, including halibut. Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 11 Brazil Nuts Add Brazil nuts to the mix for selenium, a mineral that may be a natural mood booster. Studies have linked low selenium to poorer moods. Smaller amounts of selenium are also found in meats, seafood, beans, and whole grains. Don't overdo it: Too much selenium is harmful. Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 12 Lean Meats Lean pork, lean beef, skinless chicken, and turkey are sources of protein that include the amino acid tyrosine. Tyrosine boosts levels of two brain chemicals (dopamine and norepinephrine) that can help you feel more alert and focused. Meats also contain vitamin B-12, which may help ease insomnia and depression. Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 13 Salmon Fatty fish, such as salmon, is rich in omega-3 fatty acids, which may protect against depression and be good for heart health. Besides fish, sources of omega-3 include nuts and leafy, dark green vegetables. Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 14 Leafy Greens Folate is another nutrient that may lower the risk of depression. Find it in leafy green vegetables (such as spinach and romaine lettuce), legumes, nuts, and citrus fruits. 15 Fiber Fiber helps keep your energy steady throughout the day. Many people don't get enough fiber. You can fix that by eating more beans, whole fruits, vegetables, and whole grains. Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 16 Water Staying hydrated can help you avoid getting tired. Some studies suggest even mild dehydration can slow your metabolism and sap your energy. The solution is simple -- drink plenty of water or other unsweetened beverages throughout the day. Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 17 Fresh Produce Another way to stay hydrated and energized is to eat fresh fruits and vegetables, which are
- 3. naturally full of water. Snack on apple wedges or celery, for example. Other hydrating foods include oatmeal and pasta, which sop up their cooking water Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 18 Dark Chocolate Chocoholics, good news: A little bit of dark chocolate can boost your energy and mood. That's because of the caffeine in chocolate, along with another stimulant called theobromine. Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 19 Breakfast Breakfast is a gold mine if you want more energy. Studies show that people who eat breakfast every morning also have a better mood throughout the day. The best breakfasts deliver plenty of fiber and nutrients through whole-grain carbs, good fats, and some type of lean protein. And of course, they taste good! Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet 20 Can Food Boost Energy and Mood? It's possible. Though it’s too soon to say "an apple a day keeps the doldrums away," researchers are studying the links between what we eat and how we feel. There is evidence that changing your diet can change your metabolism and brain chemistry, ultimately affecting your energy level and mood. Source: http://www.webmd.com/diet/ss/slideshow-energy-mood-boost-diet WORK OUT Workout makes your body active and easy to sleep. The followings workout will make you strong physically and mentally. Pick two or three of those and practice every day. You can find some on your own too 1 Yoga 2 Meditation 3 Swimming 4 Dance 5 Walking 6 Jogging 7 Running 8 Cycling 9 Jumping 10 Pushup 11 Play golf 12 Play tennis 13 Play chess 14 Play Soccer 15 Play football 16 Practice marshal art 17 Massage your body 18 Play games that make you thinking and smarter 19 Take Iq test 20 Do math or help your children/friends with their math problem
- 4. AVOID BEING STRETCHED OUT Being stressed is the root cause of most sleep problems. Avoid being stressed out will make you easy to sleep. The followings are some of solutions: 1 Taking to the ones you love everyday 2 Be on time on schedule, have the activity log 3 Avoid negative thinking 4 Sharing your thought/mood with someone who can give you some advices 5 Attacking problems rather than avoiding problems 6 Re-arrange the work to avoid schedule conflict 7 Write down what you need to do 8 Practice on communication skills 9 Try to understand people from their point of views 10 Try not to set out to much goals 11 Try not to be overloaded 12 Focus on the things that you are working on 13 Generate new solutions for your problems 14 Help poor people 15 Set your goals 16 Try to solve your problem everyday 17 Encourage yourself and encourage your friends and family 18 Divide your goals into baby steps to archive them 19 Do your fun things 20 Ban all negative words from your vocabulary RELAXATION Relaxation help you avoid being stressed out but also help you easily to sleep. The followings are some of solutions: Source:http://stayingcalm.wordpress.com/2010/05/17/30-relaxing-activities/ 1 Go on vacation 2 Listen to the music 3 Watch movies 4 Enjoy the weather such as the sun/ wind.. 5 Playing with your kids and or friends 6 Read/watch funny stories before going to sleep 7 Take a shower 8 Read a novel that you like 9 Start a Herb Garden 10 Visit Art Galleries 11 Have A Games Night 12 Look Out For Local Events. 13 Rearrange Your Furniture. 14 Volunteer 15 Plant A Tree 16 Start A Blog 17 Listen to a Podcast 18 Write a Letter 19 Swap Stuff 20 De-clutter
- 5. PREVENT THE IMPACT OF EXTERNAL FACTORS External factors are things that waken you up at night or make you hard to fall to sleep The followings are some of solutions to prevent the impact of external factors to your sleep: Source:http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips 1 Close the bed room doors to prevent the noise 2 Check the bed to make sure it is in the right position 3 Check the mattress to make sure it is in good shape 4 Wash the blanket, pillow and mattress cover regularly 5 Play a smooth music which last about 30 minutes 6 Take a bath with warm water before going to sleep 7 Imagine about good things come to you while you are sleeping or after you are woken up in the middle of a night 8 Turn off your cell phone if possible 9 Wear loose clothes before going to sleep 10 Perform pest control regularly especially your bedroom 11 Remind yourself about the positive things that might come to you in the future 12 Turn off all the lights in the bed room 13 Adjust temperature 14 Avoid Caffeine, Alcohol, Nicotine, and Other Chemicals that Interfere with Sleep 15 Lighten Up on Evening Meals http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips 16 Take bedtime tea 17 Go to Sleep When You’re Truly Tired 18 Massage your body 19 Watch/Read funny movies/stories 20 Keep your pet out of your bedroom