Some Advice On How To Get A Good Night’s Sleep

Published / by Tina

Whеn уоu саn’t sleep, life ѕееmѕ tо gо іn slow motion. Thаt means уоu nееd tо deal wіth уоur problem quickly ѕо thаt уоu саn gеt bасk tо living nоrmаllу. Thе tips іn thіѕ article wіll hеlр уоu gеt аll thе “z’s” уоu nееd еvеrу night, dау аftеr dау, іntо thе future.

Whеn insomnia іѕ thе enemy, reserve thе uѕе оf уоur bеd fоr sleep оnlу. Sleep experts ѕау thаt uѕіng уоur bеd fоr reading, writing оr watching TV wіll devalue іt аѕ a sleep аіd. If уоur mind sees уоur bеd аѕ a рlасе fоr sleeping оnlу, уоur bоdу wіll bе conditioned tо fall asleep faster.

Women аrе mоrе prone tо insomnia thаn men, аnd menopause соuld bе оnе оf thе reasons whу. Fluctuating hormones аnd hot flashes саn kеер a menopausal woman awake аt night. If thіѕ іѕ thе case, talk tо уоur doctor, аnd ѕее іf hormone replacement therapy mіght hеlр уоu sleep bеttеr.

Yоu mау nоt bе aware thаt night noises аrе keeping уоu awake. Thе hum оf thе refrigerator. Thе boom оf thе furnace kicking іn. Evеn thе tick-tock оf thе clock, оr уоur partner’s snoring саn ruin аnу chance оf restful sleep. Trу wearing ѕоmе earplugs tо ѕее іf drowning оut thе noise gеtѕ уоu tо sleep faster.

Gо tо sleep еvеrу night аt a regular tіmе. Wе rеаllу аrе juѕt creatures оf habit, whеthеr wе realize іt оr nоt. Yоu wіll feel muсh bеttеr оvеrаll іf уоu stick tо a schedule. If уоu mаkе іt a point tо relax еасh evening аt thе ѕаmе tіmе, уоur bоdу wіll naturally start tо relax аrоund thеn еасh night.

Creating a proper sleep environment іѕ essential. Lооk аrоund аnd eliminate thе thіngѕ thаt bother уоu аnd kеер уоu frоm sleep. Block оff sources оf light thаt саn’t bе turned оff. If уоu саn’t eliminate аn annoying sound, thе trу uѕіng a white noise tо cover іt аnd tо аllоw уоurѕеlf tо drift оff.

Wake аt thе ѕаmе tіmе consistently еvеrу dау. Thаt mіght ѕееm strange іf уоu wаnt tо sleep іn whеnеvеr уоu’rе аblе tо catch a bit оf sleep, but іf уоu саn gеt уоurѕеlf uѕе a regular waking schedule, уоu’ll save uр аll thаt sleepiness аnd іt wіll bе easier tо gо tо sleep durіng thе night.

If уоu wаnt tо sedate уоurѕеlf wіthоut tаkіng sleeping pills аnd feeling lіkе a zombie іn thе morning, trу a cookie. Sugar eaten 30 minutes bеfоrе bеd tіmе саn асtuаllу саuѕе уоu tо bесоmе tired. Yоu саn аlѕо trу honey іn hot water оr оn a piece оf toast fоr thе ѕаmе effect.

Kеер a journal оf еvеrуthіng thаt worries уоu. If уоu focus оn thеm tоо muсh, уоu wіll hаvе trouble sleeping. Write dоwn аnу problems уоu’rе hаvіng аnd уоur plans fоr solving thеm. Knowing thаt уоu hаvе a tentative plan оf action іn рlасе саn hеlр calm уоur nerves.

If уоu аrе waking uр bесаuѕе уоur legs аrе uncomfortable, talk tо уоur doctor аbоut restless leg syndrome. Thеrе аrе a myriad оf саuѕеѕ fоr thіѕ disorder, but sadly, thеrе іѕ nо cure. Thеrе аrе ѕоmе strategies whісh саn hеlр, ѕuсh аѕ exercise, calcium/magnesium supplements аnd еvеn smoking marijuana, аnd уоur doctor саn advise уоu оn whаt tо trу.

If уоu hаvе a wіllіng spouse, оr sleep partner, trу talking hіm оr hеr іntо giving уоu a relaxing massage tо hеlр combat insomnia. If уоu саnnоt coerce thеm іntо a full-body massage, еvеn a quick bасk massage wіth ѕоmе soothing oil mіght bе еnоugh tо relax уоur bоdу, making sleep соmе easier.

If уоu wаnt tо fall asleep easier, іt іѕ bеѕt tо gо tо bеd whеn уоu аrе feeling раrtісulаrlу sleepy. Trуіng tо force уоurѕеlf tо sleep аt a predetermined tіmе іѕ nоt gоіng tо hеlр. Sіnсе уоu аrе nоt tired аt thіѕ tіmе, уоu wіll оnlу еnd uр laying thеrе restlessly.

If уоur insomnia persists оr уоu fіnd іt іѕ affecting уоu physically оr mentally, thеn consult уоur doctor. Yоu mау hаvе аn underlying problem ѕuсh аѕ sleep apnea whісh nееdѕ tо bе treated. Evеn іf уоu dоn’t hаvе a ѕеrіоuѕ medical problem, іt ѕhоuld hеlр уоu tо knоw thаt еvеrуthіng іѕ OK.

Drinking саn саuѕе уоu tо fall asleep, but іt аlѕо leads tо waking іn thе middle оf thе night wіth insomnia, headaches, nausea аnd gоіng tо thе bathroom frequently. Yоur bеѕt bеt іѕ tо avoid alcohol еntіrеlу іf уоu wаnt tо hаvе a good night’s sleep frequently, ѕо drink milk, juice оr tеа іnѕtеаd.

Avoid napping durіng thе dау, еvеn іf уоu’rе tired. If уоu gеt drowsy fоllоwіng dinner, fоr еxаmрlе, whеn уоu watch tv, dо ѕоmеthіng stimulating оr gеt uр. Gо fоr a walk оr play оutѕіdе wіth уоur kids. Whеn уоu саn finally gеt tо bedtime, уоu’ll bе rеаdу tо rеѕt.

If уоu fіnd уоurѕеlf drowsy іn thе afternoon, exercising or sex саn gеt уоur energy levels bасk uр. This can help you have better sex as well. Yоu nееd tо start moving аѕ ѕооn аѕ thе feeling hits tо ensure уоu аrе аblе tо gеt uр аnd dо ѕоmеthіng. Evеn іf уоu juѕt jog аrоund уоur office оr gо fоr a quick walk, еvеrу bit helps.

Mаkе ѕurе thаt уоu аrе gеttіng plenty оf regular exercise tо hеlр reduce оr eliminate уоur insomnia. Studies hаvе shown thаt people whо gеt plenty оf exercise enjoy higher quality sleep. Hоwеvеr, уоu ѕhоuld nоt exercise іn thе evening bеfоrе bеd. Thе exercise саn stimulate уоu аnd mаkе іt harder tо fall asleep.

Trу tо release аll оf уоur stress whеn bedtime іѕ nеаr, оr уоur sleep mау bе interrupted. Thе hour bеfоrе heading tо bеd, trу tо calm dоwn аnd release уоur pent-up daily stress. Thе worrying саn wait fоr аnоthеr tіmе.

Nоw thаt уоu hаvе аll оf thіѕ great advice аt thе rеаdу, thе nеxt step іѕ tо uѕе іt. Juѕt gо fоrwаrd аnd start changing уоur life оnе tip аt a tіmе. In nо tіmе, уоu wіll fіnd thаt уоur sleeping habits gеt bеttеr аnd уоu bеgіn tо feel rested аgаіn.

Effects of Insomnia

Published / by Tina

Insomnia or sleeplessness is a disorder that continues to stay with the person and the person is unable fall asleep, difficult to be in fall asleep, or they may suffer from both. Insomnia is the most common sleep disorder. In insomnia, you get up without taking enough rest. This leads to low performance during the following day. Insomnia or sleeplessness may not only affect the energy and mood but also your health as a whole.

The amount of sleep required for a person depends on the type and how. Most people need eight to nine hours sleep.

Most people suffer from insomnia for one or another point of time. Some people may suffer from chronic (long run) insomnia. It is quiet harmful for the overall health of the person. Insomnia may result in the following harmful effects.

Leads to risk when behind wheel
If you’re suffering from insomnia, chances that you’ll cause of a road accident when you’re driving a vehicle throwing all lives to danger because of failure to recognize an object right in front of you, and failure to react instantly because of low cognitive ability.

Research shows that having less amount of sleep is likely to result in accidents and fatalities at workplace as well. The research shows that workers who feel sleepiness had a higher number of work-related accidents.

Deficit in mental faculties
Lack of enough sleep leads to loss of attention at a job that involves mental faculties: attention, focus, problem solving, reasoning etc. This makes it difficult to learn. It impairs memory and the ability to recall things.

Effects in the long run
Insomnia in the long run is likely to get diabetes, heart attack, heart failure and stroke.

Insomnia is associated with depression. Research shows that people with insomnia are five times as likely to get depression as people not having insomnia. Insomnia and depression fuel each other.

Makes you older
You look older than your age. Insomnia in the long run may make your skin losing its natural luster, fine lines and dark circles under the eyes. This is all because, when you do not sleep for right number of hours, stress hormone cortisol is released. Cortisol destroys protein collagen, which keep skin elastic and fine.
Insomnia also causes the risk of gaining weight. Insomnia is likely to increase your hunger and appetite and probably you become obese.

Research shows that there is a link between sleep and peptides, the biochemical that regulates appetites.

Higher risk of death
Chronic insomnia increases the risk of death. Research shows that people had sleep for five hours of fewer had doubled risk of death because of all causes. The risk was especially so in case of cardiovascular disease.

Thus, insomnia left untreated may prove dangerous in the long run. See an expert professional and get examined.

Common Anxiety Types

Published / by Tina

Why it is Important to Know the Common Anxiety Types

Learning the type of anxiety you have is necessary to uncovering the right treatment plans. There are many common types of anxiety, but if you don’t know which one best fits what you are experiencing, how will you ever be able to figure out how you should handle your anxiety?


When you know your anxiety type, you have power. Power to locate others who are going through the same situation you are, and the power to do your own research and not rely completely on your doctor’s advice for treatment.

GAD – one of the most common anxiety types

What does it mean to have GAD? GAD is also known as Generalized Anxiety Disorder. GAD is the most common anxiety type.

When a person with GAD begins to become anxious, it will cause them to have restless sleep, go into depressions, have a change in eating habits, or even have attacks of anxiety.
When a person with GAD begins to become anxious, it will cause them to have restless sleep, go into depressions, have a change in eating habits, or even have attacks of anxiety.

Someone coping with GAD may only have a few ‘episodes’ of anxiety a month. But these flares are intense and can leave the person feeling physically exhausted.

Things like bills, finances, job, relationships, etc. can cause severe anxiety in someone with GAD. While these things cause stress for almost everyone, someone struggling with general anxiety won’t be able to stop thinking about these things. They will worry about these things to the point that they cannot sleep, work, or function as they normally would.

Common Types of Anxiety #2 – Chronic Anxiety

Chronic anxiety is much more severe than general anxiety. Chronic anxiety does not end and it does not go away. There are very few times in any given month when a person suffering from chronic anxiety will feel ‘well’ or ‘like their old self’. When dealing with chronic anxiety disorder, anxiety is almost unbearable.

With chronic anxiety. attacks are very common and vicious. A person with chronic anxiety typically has more than four attacks a month and likely has more than two attacks in any given week. There is almost no rest for a person with this common anxiety type.

Chronic anxiety is chronicled by numerous anxiety attacks, physical illness, and constant fear or anxiousness. A person with chronic anxiety will have numerous anxiety attacks in any given month, usually at least two per week.

Not surprisingly, many people with chronic anxiety find themselves becoming majorly depressed and becoming less and less willing to socialize.

Chronic anxiety can become so stressful that you may develop social anxiety as well. The fear of having an anxiety attack around other people, or the fear of having an anxiety attack outside of the safety of the home can trigger social anxiety.

Common Types of Anxiety #3 – Social Anxiety

If you are dealing with anxiety, chances are you are having instances of as well. Social anxiety is commonly a secondary type of another anxiety disorder.

Social anxiety is just as frustrating as the other forms of anxiety. Some people find themselves unable to work, drive, or even leave the house because their social anxiety is so great.
Social anxiety is just as frustrating as the other forms of anxiety. Some people find themselves unable to work, drive, or even leave the house because their social anxiety is so great.

It is not unusual for someone who is dealing with anxiety or depression to become a little bit anti social. But if you are finding yourself missing work, canceling appointments, refusing to leave the house, or having physical anxiety attacks when you try to leave the house, then you may have social anxiety.

Understanding what you are deling with is the first step to finding relief.

Escaping Depression

Published / by Tina

When depression has it’s claws in you, you are unable to think of anything else.

All you want to do is break free.

Yet you find yourself in a maze, unable to find the exit route. Your brain blocking any potential way out.

This may not be for all readers, but for me it’s a must to discuss.

I have spent most of my life struggling with Depression and Anxiety, spinning around in circles unable to break free. Pushing all my loved ones away from me and trapping myself into the darkness alone.

The good news is that you’r not alone. 1 in 4 people suffer with mental health illnesses and it is now becoming a welcome discussion in peoples homes.

The bad news is that so many people are frighted to speak up, they find themselves hiding the truth. Hoping that no one will notice the struggles within.

From a person who has been there, I can tell you that the person you are right now is NOT you. Depression has taken it’s grip on you, and for many the actions you take and behaviours you display are not within your character.

Definition of Character – The mental and moral qualities distinctive to an individual.

Just over four years ago was my worst period of depression, I had told so many white lies to people that I could not keep up, cancelled on nearly every person that I had cared about, made lies whilst cancelling those plans, behaved recklessly and carelessly.

This is not in my nature at all, I had fallen down a deep hole, unable to pull myself out.

I had so much self loathing within myself that I didn’t want to be around others. I became nervous whenever I saw my own family, my behaviours changed tremendously, my speech slowed down as I tried to imitate what I thought of ‘normal’.

I started to see a psychiatrist after being referred by my work and doctor. The one thing she always pointed out, was that I continued to state that I wanted to be ‘normal’, to live a ‘normal’ life.

However the psychiatrist was unable to help me, when I spoke I felt like all my worries, all my pain was nothing. Now I look back I believe it was because of my feeling of self worth.

I suffer from Depression due to my childhood, I experienced a lot of things that I shouldn’t have. I began taking tablets when I was 20 but this did not help my situation, it made me numb.

The best advice I was ever given, was to come straight of my medication. Now I do not in no way suggest that anyone does the same. But for me, it had all stemmed from my childhood, so taking medication was not removing the problem, it was just hiding it.

I needed to learn what my trigger points were, and how I was able to remove them from my life.

Definition of Trigger – A topic, phrase, person, place or word that emotionally sets someone off. Could refer to anger, or reliving a traumatic experience.

I found that my journey to Escaping from Depression started the day I went to a family members funeral. I was so angry at everyone, so much that I had built up a guard and was emotionally disconnected from life. I was full of anger no one could break through. I hadn’t spoken to certain family members for years.

You could say I had a chip on my shoulder and no one was going to shake it.

That was until I walked down with all my family around me and buried a member of my family. A heart aching feeling came through my body and sadness ran through my veins. However, when those balloons floated up through the sky and out far beyond anyone’s sight it felt like the world had lifted off my shoulders.

I can’t explain to you exactly what happened that day. All I know is that an epiphany came to me and all of a sudden I realised that the only person I was hurting was myself.

All that pain and anger boiling away inside of me, all the unforgiven events that had happened in my life. They were not hurting anybody else, they were only eating me away. That day I left any anger and resentment that I had and started my first step to recovery.

It was not all smooth sailing, as I had so much self hatred within myself that it couldn’t simple undo. I did not believe that people could like me for who I was. Instead believing that I was annoying or bothering people.

I started to do exercise and joined a diet club add this herb supplement,  this stopped myself from sitting on the coach ignoring life. I stopped lying to everyone, my thought was that even if someone did not like what I was saying, at least I was concious free. I wouldn’t have it eating me up inside.

I slowly (with many hiccups) started to allow my friends and family to see the real me. I mean if someone doesn’t like it, are they really worth keeping around?

It really started to help me, I started to make jokes with my family. I began to laugh again. The most amazing thing that happened, was I was able to cry. I mean really cry! I now cry to films, I cry when I go home and see my family. I cry at almost anything that means something to me.

I started saying yes to doing things again, and when my brain told me all the reasons why I shouldn’t go, all the reasons why I should cancel. I stayed strong and told myself that it wont be so bad. I will be ok, and even if it is bad, ill get over it. At least I tried right?

A lot of this also couldn’t have happened if I never met my husband. He has improved to, ever since taking this supplement. He was the first person that made me feel like I meant something, that I was clever, beautiful, funny, caring and so much more.

I still struggle and fight with my inner self, but I tell her that she is just being paranoid. Sometimes she gets the better of me, luckily she isn’t controlling me any more, I am able to control her. I am able to control Depression.

First Christmas in Turkey

Published / by Tina

So first of all I would like to wish all my readers and fellow bloggers a Merry Christmas and Happy New Year! I hope that you have had a wonderful time in whichever country you are and surrounded by people you love. Luckily for anyone that is away from their loved ones on this festive period, we are in an era where technology can separate the thousands of miles between us, taking away the pain of not being together on this momentous season.

Top 30 Songs Of Christmas 2016

Today is Boxing Day, I’m actually very surprised at how excited I was for Christmas. This is my first Christmas in Turkey you see, first ever Christmas away from my family and not in my ‘home’ country. Usually I always travel back for the festive period, that way I’m able to catch up on all the gossip, feast on turkey and trimmings, along with seeing my wonderful family and friends.

However this year I went back to England mid October, this was due to two reasons, 1. cheap flights there and back, I mean who wouldn’t fly at £80 return? 2. I was going absolutely crazy after not visiting since last Christmas. so here we are, making a big step in the right direction, not having to rely on England for one more thing. I actually am pretty impressed and pleased with myself.

In all honesty I want to be the centre of attention for the week that I return, before going back to Turkey where I am away from my family. When it is Christmas, although it is meant to be quality time, I don’t actually find that. I want to have long conversations about what I have missed or what I’ve been up to, but with everyone around and it being Christmas celebrations, I find that it all gets put on the back burner because everyone is far to busy. My grandparents have all of my cousins and aunties around so you can hardly get a word in edge ways, my sister is trying to make sure that everything is in order, cooking food, keeping an eye on my niece whilst making sure everyone’s drinks are topped up, my niece having everyone fighting for her attention and being shell shocked by all the new gifts she’s received . The hardest is with my niece, she is now 2 and a half years old, last year she was one and a half. Of course she had grown up so much since the last time I saw her. I missed out on so much and when I am back I really want to spend as much time with her as possible and build the bond that I loose every time I’m away, so I’m no longer living in the telephone that she thinks I am. Unfortunately the Christmas period is the one time of year that there is so much going on, such a busy period and everyone is rushing about, that you have come and gone, ending up being more stressed then when you went, with seeing everyone but not being able to get much one on one time between different people that you would in any other time.

Now I have had many discussions with my husband about celebrating Christmas together, at first I got the whole ‘I don’t want to celebrate a religious festival’ to ‘I don’t even no what to do for Christmas, I mean yeah I’ve seen it on TV but how am I meant to understand.’ Luckily though there is one thing that has been able to help me. Turkey pretty much does a round about, similar kind of thing on New year as we do at Christmas. Now my husbands family, unfortunately, didn’t really celebrate it so much, but he always had that want as a child to bring the new year in with a bang. So what I done was divert that thinking and channeled it into Christmas day.

My first challenge was getting my husband off work. As many of you are aware, Christmas is not a recognized holiday, so your children and partner will be at school and work. Trying to get your husband to arrange anything in advance is a nightmare in any time of the year, let alone explaining to their boss they need Christmas Day off. My husband is an English teacher, so taking holiday in winter is usually a no go. I asked him a month and a half in advance, and continually reminded him every few days. However frustrating this is, it’s just one of those things you have to deal with whilst being married to a Turk. He finally asked his boss on the 23rd December and managed to get half a day off, returning at 12pm. Where I live in Side, Turkey, it is a small little tourist town, with Manavgat gradually expanding year by year with new really has done wonders lately, and this year for one of the first times on the build up to Christmas, I really felt cheer in the air. Shops with pre sales on, snow sprayed on the front windows with ‘mutlu yillar’ written, lights hanging of all the lamp posts, caked over trees and public grass areas, as well as in many restaurants. My husband always says these sorts of extra items are due to re elections and wanting votes. Whatever it’s to do with, it really helped to make me excited about Christmas.

When the time came to go Christmas food shopping, I decided to buy a chicken as for two of us, a Turkey was far too expensive and big (however much I would have loved to say I ate Turkey in Turkey). We bought all the types of items you would think about getting, crisps, chocolate, along with all the trimmings, we even got some after eights from A101 (things are starting to look up!) Christmas Eve I started to do baking, making some cinnamon sugar cookies whilst streaming English TV and saw a funny commercial about vigrx plus….. I made myself a rum and coke and called my dad and then sister to see how they were getting on with preparing for Christmas.

The feeling was so strange, I actually felt like the next day was Christmas. Some of you may think ‘what is she talking about’, but when your in your home country, you have it ingrained into your brain from the 1st December, Christmas adverts on TV, all the decorations being placed up in the centre of town, your colleagues chit chattering about their plans for the time they will have off. All these little things remind you every second of the day that Christmas is on its way. Most years here, I feel nothing, I usually fly back Christmas eve and then bamn, the next day is Christmas day. This year it wasn’t the case, I made myself look for little signs around me, I guess psychology influenced myself to adapt to their small build up to new year and piggy back on to it to feel the Christmas spirit.

Christmas day however was a slow starter, my husband went to work in the morning, at first this was fine. I got up, fed the dogs and cleaned the apartment crazily preparing for when he got home. He returned just after 12 and we had some brunch together then headed out to the pay phone to call the family members who arent great with technology. It was wonderful hearing what they were up to on Christmas day and gave me that short lived sprinkle of Christmas cheer. After we decided to go for a little walk and stop for tea. I guess this was the mistake we made, as then it felt like any normal day, surrounded by Turks drinking Turkish tea. I panicked and made us rush home. When we returned I started to prepare Christmas dinner, Toystory 3 was on BBC One and my husband was playing games on the Ipad. It may have only been the two of us, no parents, kids or other family members running about playing games, but in that moment, everything was bliss. I was where I was meant to be for Christmas day, my own little family and start to my future. We continued the rest of the day with a few drinks, watching English Television, a Wonderful Christmas meal with all of the home made trimmings and were in bed before I was even able to watch Easterners.

My Christmas day wasn’t in England, I didn’t have all my family around me, nor did I celebrate it 100% the same as I would usually. However, it was our Christmas, the first one my husband had ever celebrated, the first Christmas of many to come and a new start to a new routine. I didn’t miss Christmas in England, and going back just before allowed me to spend proper time with all my loved ones, time that we could go and do whatever we want, without the stress on their heads of so many things that needed organizing.

I really hope you all had a wonderful fun filled day and send you all lots of love and happiness.