Monday, September 25, 2006

Snoring Information

 The following is advice for mild or occasional snoring. Serious snorers who snore nearly every night regardless of their sleep position should see their doctor to be sure that sleep apnea is not a problem.

These tips can help snoring for nearly all light snorers:

  • Try to sleep on your side. Sleeping on your back is usually the worst for snoring, but even sleeping on your stomach is not as effective as sleeping on your side.
  • Do not drink alcohol or eat heavy meals for 3-4 hours before going to sleep.
  • Many medications induce snoring. Try to cut back on sleeping pills and antihistamines before bed. Ask your doctor if any other medication you take may be causing your snoring.
  • Exercise and keep your weight down. Most snoring problems are primarily caused by fatty tissue and poor muscle tone in the throat.

Note: Snoring is not a joke or something to take lightly. Light snoring can progress into a serious case of obstructive sleep apnea, which causes a complete stop of breathing during sleep. Also, snoring causes poor quality of sleep, making you tired and less productive during the day.

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Wednesday, September 20, 2006

Fight Stress With Oatmeal

 I read an interesting article on oatmeal the other day. It turns out that oats promote a healthy nervous system. Studies show that a bowl of oatmeal in the morning can help a person maintain a feeling of calm during their day. Oatmeal also lowers cholesterol and improves endurance levels for athletes. Research is beginning to show that oatmeal is one of the best meals a person can have for breakfast. Posted by Picasa

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Sunday, September 17, 2006

Meditation Tips

 If you are practicing meditation for relaxation and better sleep, adhere to these four points, which I think are absolutely essential.

  1. Practice your meditation in a quitet setting
  2. Find something that you can focus on, whether that is a sound, object, or a thought.
  3. Make sure you are in a comfortable position.
  4. Keep an open mind and a non-judgemental attitude.

Of these four points, I think the last is most important, especially amongst beginners. Never judge your efforts or success with meditation. Learning to meditate is not easy, and the fruits are slow to materialize. If you stick to it, and keep a positive attitude, the benefits of meditation will begin to surface. Posted by Picasa

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Wednesday, September 13, 2006

Top Ten Bad Habits

 I found this interesting. According to The Complete Idiot's Guide to Breaking Bad Habits, these are the top 10 bad habits:

  1. Lying
  2. Being late
  3. "Forgetting" and other acts of carelessness
  4. Knuckle cracking
  5. Belching and passing gas
  6. Obsessing over orderliness
  7. Being unable to make a commitment
  8. Being a skinflint (cheapskate)
  9. Procastinating
  10. Cigarette smoking

I'm not sure how they came up with this list, however, I do notice that the top 3 (and a couple others) are serious stress contributors. If you have bad habits that cause you stress, I would consider looking into how to break these habits. I've looked into this a bit, and in my next post I'll share some of my thoughts on the subject. Posted by Picasa

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Monday, September 11, 2006

Nutrition to Reduce Stress and Improve Sleep

 You are better equipped to fight stress and bad sleep patterns when your body is healthy and strong. An important part of keeping healthy is maintaining a balanced diet with all of the vitamins and minerals that you need.

Eating plenty of vegetables and fruit each day is an important part of a well rounded diet. You may not be able to stick to a balanced diet every day, in which case you might consider taking a multivitamin to help you cover your vitamin and mineral needs.

Drinking plenty of water each day is also very important for stress reduction and sleep improvement. Water helps keep the mind clear, and energizes the body during the day. Posted by Picasa

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Saturday, September 09, 2006

Thanks to Yahoo

 Last week Yahoo selected as one of it's "9 picks". Welcome to all of you who came from the Yahoo site, and thanks, Yahoo, for a terrific video clip.

If anyone hasn't seen the video clip and would like to check it out its at Posted by Picasa

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Wednesday, September 06, 2006

Stress by Workaholism

 Tems like "workaholic", "mental health day", "stress leave" are relatively new, and quickly becoming popular vocabulary. At one time, people who worked more than 40 hours a week were in the minority, and dual income families were rare. Nowadays overwork may seem like more of a necessity than a way to get ahead. Overwork may also be turning into a habit that is difficult to curb.

One way to ease the tension of overwork is to enforce breaks. Force yourself to take a 15 or 20 minute break every 2 hours. At first you may not feel like you have time for these breaks, but in reality, breaks are conducive to productivity. Posted by Picasa

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Tuesday, September 05, 2006

Meditation Amendment

I just realized I forgot something in my latest post on Meditation. One of the most effective techniques I've found for keeping focused while meditating is "filtering" on the exhale. While exhaling, try to imagine your breath is filtering out through the soles of your feet. Imagine all of the toxens and impurities in your body are exiting through the exhale.

Thinking of this during your exhale, and focusing on the swelling of your lower abdomen during inhalation helps to keep your mind from wandering.

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Sunday, September 03, 2006

Meditation for the Beginner

 Nothing looks easier than meditation; just sit on the floor, close your eyes, and do nothing. Unfortunately it really isn’t that easy at all. Of all the relaxation techniques people try out, meditation has a lower success rate than any of them. Most people have difficulty focusing during their meditation, and after a week or so find no positive effects, and therefore quit trying.

I believe meditation is the most effective exercise for stress and anxiety reduction. The key to early success is to have a simple focus technique, and to eliminate distractions. Once you are more experienced, you will be able to have successful sessions in nearly any environment, but at the beginning, try to find a place that is as peaceful and serene as possible.

Before you begin, set a timer or alarm to let you know when your session is over. I would probably begin at around 6 minutes and increase by about a minute a week. Try not to anticipate the alarm going off, forget its there altogether. Now, sit in a cross-legged position with your back straight and comfortable, and your shoulders back. Cup both of your hands, and set the left one on top of the right, touching your thumbs together lightly. Breathe deeply through your nose. Let your breath fill your lower abdomen, not your upper chest. Empty your lungs completely when you exhale. Concentrate on the sound your breath makes, and on the feeling of the air filling the bottom of your lungs. If you find your mind wandering, gently transfer your focus back to your breathing.

That’s all!!! If you practice this exercise once or twice a day for a few weeks, you will notice positive benefits. I’m not going to explain all of the benefits to be gained from meditation, but if you stick with this regimen for awhile I guarantee you will realize them for yourself. Posted by Picasa

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Friday, September 01, 2006

An Imaginary Vacation

 This is a simple and fun relaxation exercise I recently read about. If you are feeling anxiety or stress, take the vacation you need… right now, wherever you are. Your imagination may be out of practice, but with a little work you just might be able to escape to paradise for a short while.

Close your eyes, and relax. Breathe deeply and try to imagine the place where you would most like to be. Enjoy the beautiful view and breathe in the fresh air. Feel the sun warm your skin. Let the light breeze and cool sand leave you feeling refreshed. Wherever you are, the climate is always perfect in your imagination.
The great thing about this vacation is that it doesn’t cost a cent, and you can go whenever you like, even for a 15 minute coffee break.

The sounds on the SoundSleeping Nature Soundboard may help you to set the mood for your vacation.

Enjoy your trip!!! Posted by Picasa

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