3 Tips to Improve Your Sleeping Habits

Are you having an issue with sleeping?

Do you often lie in bed and wait for sleep to come and it doesn't?

Do you turn and toss while in bed and yet sleep would be far away?

Do you suffer from sleep deprivation?

Then this article written by Craig Ballantyne is actually for you.

It's short and straight to the point

Don't just read it,  go do what it says

By Craig Ballantyne

You MUST get more deep sleep. 

Here's how: 

FIRST, sleep in a cool (67 degrees Farenheit), pitch dark room. 

SECOND, avoid ALL electronics for at least 30 minutes before bed. I stop using all computers and my phone an hour before bed. 

And when I travel, I take two secret weapons. While this sounds goofy and makes me look SILLY, I wear an eye-mask and earplugs to bed when traveling because hotels are too bright and loud and that's  the THIRD tip

Let us know what you think!!!!

Cheers

7 ‘Good’ Habits That Are Bad For Your Health

7 seemingly healthy habits that can be bad for your wellbeing

Think you know what’s good for you? You may be surprised. Take a look at these seven seemingly good habits that can actually be bad for your health.

Drinking water

While we are probably all familiar with the advice to drink eight glasses of water a day, more recent research has suggested that there is actually no scientific evidence supporting this recommendation and that drinking excessive amounts of water can actually be dangerous by lowering the concentration of salt in your blood. Health-conscious water drinkers should also be wary of the trend for drinking bottled water, as studies have suggested that the chemicals (phthalates) from plastic bottles can leach into water and disrupt hormone levels.

Talking over your problems

Talking through your problems can be a great way to gain some perspective and get things off your chest. However, studies have suggested that, after a certain point, rehashing and dwelling on problems can actually be bad for your health. According to research, revisiting and analyzing the same problems with friends (“co-rumination”) can lead to anxiety, stress disorders and depression. Next time a problem arises, by all means talk it over with a friend, but try to focus on problem-solving rather than simply dwelling on the issue.

Sipping on mocktails

You may think that by swapping cocktails for mocktails you are doing your health a favour, but this may not actually be the case. While cutting down on alcohol is beneficial for your wellbeing, mocktails are often high in refined sugar which research suggests is just as damaging and addictive as alcohol. For a safer swap and a shot of nutrients, make sure you stick to mocktails made from pure fruit juices instead of those made from syrups.

Early morning workouts

While a daily workout is great for your health, studies suggest that getting up for early morning exercise may not be as ideal as it seems. A study by a researcher from Brunel University, Middlesex, found that heavy training sessions early in the morning can compromise the immune system and put athletes at increased risk of bacterial and viral infection. While a morning jog or gentle exercise session is unlikely to put you at risk, it may be better to save heavier workouts for later in the day.

Taking nutritional supplements

We all know that vitamins are good for us, but relying on nutritional supplements can actually be bad for your health. Separate studies have shown that high doses of vitamin supplements including iron, magnesium and vitamin B6 raise the death rate of older women, while taking vitamin E can increase men’s risk of prostate cancer. While certain people may be required to take vitamins (those with low levels of vitamin D, for example, or vegans who may be deficient in vitamin B12), for most people a better approach is to opt for a varied diet full of fruit and vegetables which will give you all the nutrients you need.

Slathering on sunscreen

Official advice for many years has warned about the dangers of skin cancer, causing many of us to take measures to cover up in the sun at all times. However, while it is extremely important to protect your skin, experts have more recently advised that little and frequent sun exposure is good for us, preventing vitamin D deficiency, which can lead to rickets, osteomalacia and depression. Official advice in the UK, where rickets has recently made a comeback, is to spend 10 minutes in the midday sun without sunblock each day before covering skin up.

Switching to low fat foods

When getting started in healthy eating, it is tempting to opt for low fat foods in order to help keep off excess pounds. However, cutting out ‘good’ fats such as omega-3 fatty acids could be detrimental to your health. Omega-3 fatty acids, found in oily fish, walnuts and flaxseeds, not only help to keep skin supple and wrinkle-free, they are also essential for good brain and heart health and can help prevent arthritis.
 

8 worst habits you need to give up - And reasons why you need to quit

Everyone has bad habits from overdoing it on the booze to watching fantastically mindless, trashy TV. But although some things might seem like a hard habit to break, there are often really good health reasons why we should stop. So with that in mind, here’s our top 8 worst habits that really need to go.

Smoking

This is one of the classic New Year resolutions that so many people make and yet so many fail to break. Research has consistently highlighted just why smoking is bad for you.  Cancer, heart disease and long-term respiratory problems are just some of the health risks associated with the habit. It kills over 100,000 in the UK annually and over 400,000 in the USA. And it’s anti-social. So go on. Say no to nicotine.

Binge-drinking

When you wake up with a hangover, it’s a fairly common reaction to ponder the point of over-indulging on the alcohol front. But as well as adding pounds we don’t need in areas we don’t need them, too much alcohol can lead to a stroke, cardiac arrest, liver problems and heart issues. Indeed a recent study at University College London found that almost half of adults in the UK are binge drinkers. Time to hit the wagon huh?

Too much caffeine

Nothing beats that first cup of tea or coffee in the morning to beat the bleary eyes, but could you live without it?  Although we might think of the USA as the coffee capital of the world, Europeans consume more caffeine than anyone, with the UK 15^th in the world charts.  Too much caffeine accelerates the heart rate and leads to insomnia, headaches and irritability. That said it can have a beneficial effect on fat-burning and exercise, so why not think about limiting your intake instead.

Junk food

Practically everyone has had the munchies after a night out and succumbed to a kebab or a burger and chips. The trouble is, that kind of food is full of empty calories. That means your body can’t effectively convert junk food into anything other than fat. So eat before you go out and salmon makes for the perfect pre-party evening meal. Not only is it an amazing source of protein, but it also contains all sorts of other benefits such as omega-3 fatty acids, which improve cardiovascular health and reduce inflammation throughout the body. Protein also lessens the effects of alcohol, as it takes a long time for your body to digest and minimises alcohol absorption.

Fizzy drinks/soda

Yes they taste good but no, they aren’t good for you. Apart from their teeth-rotting potential, fizzy drinks are packed with sugar, calories and caffeine. There are 139 calories in a can of Coca Cola, which is 14% of a woman’s recommended daily allowance. So yes, have one as an occasional treat, but come on, have a healthy fruit smoothie instead and radiate vitality and a Hollywood smile.

Too much technology

Research has shown recently that children’s thumbs are actually getting bigger because of the amount of time they spend texting and on tablets/android technology. We all do it, check our phones and tablets and play pointless computer games when we could be outdoors getting some fresh air. So ditch the technology. Angry Birds can wait. A gorgeous sunset can’t.

Vegging out in front of the TV

According to a Belgian study, people can consume up to 71% more food when they watch TV. When you do the maths that means that if you watch more than 19 hours of TV a week (and it adds up very quickly), you suddenly have a whopping 97% chance of being overweight. As if that wasn’t bad enough, TV isn’t great for engaging the brain either. Why? Because researchers at Case Western Reserve University discovered that for every hour beyond 80 minutes you watch, your risk of developing Alzheimer’s increases by 30%. Wow. Time to read a book and do something active in the evenings.

Late night eating

Eating late at night is a sure fire way to pile on the pounds. US researchers have discovered that our internal organs have a body clock, which means they are more effective at certain times of the day than others. So, if you eat late at night, when the liver and intestines are not at their peak intensity, you could be asking for trouble and a bigger waistline.