How To Stop Worrying And Go To Sleep At Night

You need enough sleep. You need enough sleep in order to function and in order to restore and rejuvenate your mind and your body.

Tens of millions of people have insomnia and other sleep problems. Stress, worry and fear can be major contributors to sleep (and non-sleep) problems.

It is very common for people to toss and turn all night or sleep too few hours or not sleep at all.

This may often be due to one's mind continuing to focus (at top speed) on problems instead of shutting down at night and resting.

When I was in my 20's, and a money market trader on Wall Street, I had the very same problem. I had a job that required me to function at an extremely high level, continually, all day long. From 7AM to 7PM.

I could not go to sleep at night because my mind was still racing, reviewing the day's work (and problems) and planning the next day's work (and problems).

The lack of sleep began to interfere with my ability to function on the job at the required high level. If this continued, I would not be able to do my job effectively and I would soon be tired, and fired. I had to get more sleep.

When I realized that it was my mind that was keeping me awake until 1AM - 2AM, I decided I had to do something about it. What did I do? How did I solve the problem? What I did was make a deal with my brain.

The deal was that when it was time to go to sleep I would take all my problems, worries and fears out of my brain and set them down on the nightstand next to my bed.

I promised my brain that all my problems, worries and fears would still be there on the nightstand in the morning when I woke up and I would pick all my problems up off the nightstand, put them back in my brain, and my brain could start spinning and racing and worrying all over again. After a few nights of trying this it began to work. I fooled my brain.

I trained my brain. Now, when it was time to go to sleep, I was able to lay down, put my problems and worries and fears aside, and go to sleep.

And in the morning, I was refreshed and ready to face the day. That was decades ago and since then, when I get into bed, I lay down my troubles. And have no trouble going to sleep at night.

In addition, I learned something else; a lot of the things I worried about at night disappeared or lessened when I went to pick them up off the nightstand the next morning.

When it's time to go to sleep, the day is finished. Put your worries down. When day is done and it's time for sleep, there is nothing more you can actually do right now about your existing problems, worries and fears.

Put them down on the nightstand, or, if you prefer, place an empty box next to your bed to put your problems in at night. Don't worry, all your problems, worries and fears will still be there in the morning. Or not. Meanwhile, you can go to sleep.

And, if you wish, you can even write down your worries on a piece of paper and physically put them in the box. And, in the morning, you can once again pick them up. Or not.

As for the box, any empty box will do. Any color. It may help if the box has a lid and you can leave it open to easily put in your worries, problems and fears. No, it doesn't have to be a large box. Unless you have a LOT of worries.


Andrew Lawrence is the author of more than 20 self-improvement books. Unlike many self-help books, his books are short, easy to read, and easy to understand. Read free excerpts at: https://andrew-lawrence.blogspot.com

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How Well Do You Know, Your SELF?

Many of us, suffer, from choosing to try, to be, like everyone else, rather than, trying to become, merely, the best, we can possibly be!

In order to do so, it's essential to begin, with a commitment, and a willingness, to be, as introspective, and objective, as possible, so we aim, to satisfy our personal needs, rather than focusing on pleasing others, and/ or, fitting - in, with the pack! In other words. ask, how well, do I know, my SELF, and why, I should like that person, and if, there's anything, I should do, to make myself happier, healthier, wiser, and more contented/ self - satisfied/ pleased?

With that in mind, this article will attempt to briefly, examine, consider, review, and discuss, using the mnemonic approach, why this makes a significant difference, for our personal, well - being, and, thus, overall health!

1. Strengths; serves; special; stronger; solutions; sustain: How well do you know your personal strengths, as well as weaknesses? Is the way, you proceed, through life, serving your best interests?

How are you special, and what might you do, to better use your skills, and strong - points, to make you stronger, and better able, to proceed, through, your life? What might you, commit to, in order, to sustain your existence, and make yourself, as self - satisfied, and personally, proud and pleased, as possible?

2. Effective/ efficient; ego; energy/ energize; excellence; endurance: Are you proceeding, in an efficient way, so your efforts, are as efficient, as possible? Are you proceeding, based on the negative tendencies, of your ego, or on what's genuinely, best, for you? What do you do, to inspire and motivate yourself, and energize you, in a positive way, to proceed, through life, with positive energy?

How will you demand, you proceed, with your utmost degree of genuine excellence? Only when you feel good, about yourself, will you have the needed and necessary endurance, to go forward, rather than give - in, to obstacles and challenges! Will you perceive obstacles, as challenges to overcome, rather than negative problems?

3. Listen; learn; live: Listen to your inner - self. and learn, what makes you truly happy, and why? Will you commit to truly, living, rather than merely, existing?

4. Free; faith; future; fruition: Will you proceed forward, to free yourself, from self - imposed limitations, and have the personal faith, in your abilities, and believe in your self - worth? How will you look, to the brightest future, and bring the best objectives, to fruition?

Pay attention to how you might make your SELF better, healthier, and more motivated! It's always, up - to, you!

Richard has owned businesses, been a COO, CEO, Director of Development, consultant, professionally run events, consulted to thousands, and conducted personal development seminars, for 4 decades. Rich has written three books and thousands of articles. Website: http://plan2lead.net and LIKE the Facebook page for alternative health: http://facebook.com/althealth

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Stay Fit, Achieve Big

Sportswear or active wear is something that every woman has or wants to have in their wardrobe.

 This specifically includes all sports garments which can be used for casual clothing too, depending on mood like leggings, sports bra, boots, crop tops, and swimsuits.

Active wear gives good flexibility and gives immense confidence also gives you an opportunity to show off your new gear.

There is something for everyone to pick out from all the available choices which suit and complement your body type and give you a boost to start gym or doing physical activities. Women currently are flocking in the stores to have the apt gym gear in your bag.

SPORTS BRA:

A good sports bra is a women's best friend if chosen correctly. Fitness is a prime concern of everybody's life and finding the right clothes for the same is a norm which cannot be avoided.

The sports bra is an essential in this department as it is one of the most comfortable sportswear for workout sessions and if picked properly energizes your day even more.

You might think that a normal bra can also be considered for this, but while doing high impact routines like running, jumping, and cardio workouts, they provide great fit and comfort along with an enhanced shaped bust. Well, lots of things are to be taken into consideration while picking a perfect sports bra according to your preference.

THINGS TO BE KEPT IN MIND WHILE BUYING A SPORTS BRA:

The Fabric - Selecting the fabric carefully that does not create inconvenience while exercising and the quality should be up to the mark.

Size of Cup - For a fitness freak the balancing of your breasts is extremely important to avoid any twitching or discomfort publicly.

Straps - This is one of the most least bothered aspect of sports bra that causes major inconvenience as it is always irritating to keep on adjusting the straps while performing routines or strenuous workouts. Checking all these points and choosing one is the ideal way of buying a sports bra.

Generally there are two types of sports bra one is flatten ones kind of crop top like and other one having built in cups which can be termed as a regular one. It is not necessary that you can only use a sports bra for gym or exercising, you can use it for casual wear too.

Leggings are one of the best clothing's to wear for yoga where stretching is important and helps in making your moments clear. They are basically termed as exercise leggings, giving more posture while doing Pilates or cardio routines.

REASONS FOR HAVING ACTIVE WEAR:

The major factors attracting women towards buying active wear is the aim to improve health, remain fit with an added desire to update outfits according to trends. Some people just wear it as they feel it is more fashionable. Giving your gym an overall new experience a sports gear is a must.

Seeing the current trend people are willing to spend money to have the right sports apparel in their closet having all the necessary clothing. One such place which satisfies all your requirements of women's active wear and tuff leggings is tuffwomen where you get good quality gears at best prices.

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Understanding The Basics Of How To Lose Weight

The Basics -

We come across some people who don't gain weight even though they eat whatever they feel like. At the other extreme, there are people, who seem to gain weight no matter how little they eat.

Consequently, some remain thin without efforts whereas others struggle hard to avoid gaining weight.

Essentially, our weight depends on the number of calories we consume - how many of those calories we store and how many we burn up. But each of these is influenced by a combination of genetic and environmental factors.

The interplay between all these factors begins at the moment of our conception and continues throughout our life.

If we consume more energy (calories) than we expend, we will gain weight. Excess calories are stored throughout our body as fat. Our body stores the fat within specialized fat cells (adipose tissue), which are always present in the body, either by enlarging them or by creating more of them.

In order to lose weight, one would have to create a calorie deficit. A good weekly goal is to lose ½ to 2 pounds per week or approximately 1% body fat every two weeks. The number of calories one eats to accomplish this needs to be approximately 250 to 1000 calories less than one's daily calorie burn.

We can do it by increasing daily activities with more daily steps or other non-exercise activities. Standing and pacing burns at least 2-3 times more calories than sitting for the same time period.

A deficit of 250 to 1000 calories can also be created by increasing workout time or intensity and by decreasing the food intake of approximately 200 to 300 calories per day.

In spite of our sincere efforts at losing weight, we at times don't succeed due to specific reasons that stand in our way without we even realizing them.

Reasons for not losing weight -

• Lack of sleep - Lack of sleep can contribute to weight gain. The experts speculate that sleep deprivation may affect the secretion of cortisol, one of the hormones that regulate appetite. When we're tired due to lack of sleep, we may skip exercise or simply move around less, which means burning fewer calories.

• Chronic stress - Stress and weight gain go hand in hand though some of us not aware of this fact. Chronic stress increases the production of cortisol, which not only increases appetite but it can also cause extra fat storage around the abdomen. It causes cravings for foods, which are high in sugar and fat. The so-called comfort foods make us feel better. In addition, we skip workouts because we just feel too stressed out to exercise.

• Overeating - The researchers have found that most of us underestimate how much we're eating, especially when we eat out. Careful scrutiny of our diet is the only way to know how much we're really eating. We need to space out our meals in such a way that we don't remain hungry for long. Or else we may overeat at our next meal. We should try eating smaller portions and eat more often.

• Exercise - Exercise is another crucial element of weight loss, along with our daily activity levels. If we are not losing weight, we either need to increase our workout time and intensity to match our weight loss goals or need to change our weight loss goals to match what we're actually doing. In order to lose weight, we need to build lean muscle by doing some form of strength training in addition to our cardio. The more muscles our body has, the more fat we'll burn.

• Sedentary habits - Any extended sitting such as at a desk, behind a wheel or in front of a screen can be harmful. In addition to exercise, we must try to be as active as we can. We must also limit our screen time. Therefore, we must take a break from sitting every 30 minutes. If we spend more than 8 hours sitting, it could be one more reason we're having trouble losing weight.

• Weekend indulgences - Having some treats now and then is fine but indulging mindlessly in treats on weekends will hurt our weight loss goals. The trick is to plan our indulgences so that we can have some fun while staying on track with our weight loss goals.

• Unrealistic goals - There are many factors that affect weight loss which again can't always be measured or accounted for with the tools we have. Our body may be making changes that can't yet be measured with a scale or a tape measure. The experts agree that a realistic weight loss goal is to focus on losing about 0.5 to 2 pounds a week. For any more than that, we would have to cut our calories so low that it may not be sustainable. Conversely, we may be losing inches even if we are not losing weight. If we're not getting the results we expect, it's crucial to find out if it's because we're expecting something from our body, which it just can't deliver.

• Plateaus - Almost everyone reaches a weight loss plateau at some point. As our body adapts to our workouts, it becomes more efficient at it and, therefore, doesn't expend as many calories doing it. Some common reasons for this include doing the same workouts daily, not eating enough calories and overtraining. We can avoid plateaus by trying something completely different at least once a week and by changing our frequency, intensity, duration, and type of workout.

• A medical condition - This is especially important if we're doing everything right and haven't seen any changes at all on the scale or our body after several months. There may be a health problem or some common medications thwarting our efforts at weight loss. One must consult one's doctor to rule out such a possibility.

The bottom line -

There are endless diets, supplements, and meal replacement plans claiming to ensure rapid weight loss that we come across in the media. But most of them lack scientific evidence. In fact, many gullible persons fall prey to them and some have to face their harmful side-effects too. However, a good understanding of the reasons that thwart our efforts would positively impact our weight loss program.

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