Tips for a Better Sleep

Tips For a Better Sleep

If you want to perform and feel your best, it’s important to not only get enough sleep but to get ample quality sleep. Find out what you should and shouldn’t do to sleep well and wake up refreshed by reading the article below:

 

Not getting enough sleep has been associated with a wide variety of health issues such as impaired cardiovascular health, testosterone production, insulin signalling, fat loss and increased inflammation.

Tips for a Better Sleep

If you’re not getting enough shut-eye, try the following:

Magnesium

A lack of magnesium can lead to impaired sleep, as this dietary mineral plays a very important role in the brain. A magnesium deficiency is especially notable in active people, as it’s lost through sweat. There are plenty of magnesium-rich foods which can fit a wide variety of diets. Of course, another option is to supplement magnesium.

 

If you’re not sure which dietary supplements to trust and which ones to stay clear of, Analyze That will help you narrow down options because it gives comprehensive, unbiased, honest product reviews.

Exercise

Physical activity seems to improve the quality of sleep especially when you’re experiencing stress.  Different types of exercise, like resistance training, aerobic exercise, tai-chi and yoga can potentially improve the quality of sleep as well as overall health and mood.

Sleeping Schedule

A 24-hour schedule is followed by most physiological processes based on clues such as light and temperature. This is also known as your circadian rhythm. If you go to bed at more or less the same time every night, your sleep quality can definitely be improved. A bedtime routine can also be very beneficial as your body will get signaled that it needs to lie down soon. This routine can include anything from reading, meditation, brushing your teeth or showering. It should not include any activities which stimulate your senses. Also, keep in mind that the blue light produced by your computer, cell phone and TV disrupts the production of melatonin (the sleep hormone).

Melatonin

Melatonin is produced when blue light is absent. If you are avoiding blue lights before bed and have tried all of the above, you could try supplementing melatonin. It can improve quality sleep, help fight jet lag and help stop insomnia.

Lavender

The scent of lavender can improve the quality of sleep, stop insomnia and promote relaxation.

 

The following things should be avoided if you’re trying to get more sleep:

Noise

Even if a specific sound doesn’t wake you up, it can still reduce the quality of your sleep and increase stress. Think about getting earplugs if you’re live a noisy area and can’t make your bedroom silent (unless off course you’re a parent!). Some people find soothing music or white noise helps, especially if it masks other irritating sounds. Read more about what gadgets might help you to sleep.

Heat

Insomnia has been associated with an elevated core body temperature. If it’s warm enough in your bedroom to raise your core body temperature it may impact the quality of your sleep. The opposite is also true – if your bedroom is cool enough to lower your body temperature you’ll enter deep stages of sleep much sooner and also fall asleep faster.

Alcohol

As alcohol helps us to unwind and relax, we often think it’ll improve our sleep. But this isn’t true. It IS true that alcohol might help you to fall asleep, but it’ll definitely also impair the quality of sleep. Drinking a lot of alcohol has even been directly linked to insomnia.

Caffeine

Even though many of us can’t function properly without our daily cup of coffee, it definitely has its downsides. Caffeine enhances mood, increases dopamine levels and increases alertness. People who drink a lot of coffee every day might not feel stimulated by the effects of caffeine any more and they might also imagine that it won’t affect their sleep. Even though this might be the case and they may sleep for several hours, their sleep will be more shallow than non-caffeine users. If your quality of sleep is really important, it should be avoided at least five hours before bedtime.

 

How about you?  Do you have problems sleeping?  Have you got any tips to add?  I’d love to hear!  Comment or tweet me @AllSortsHere  Thank you

*This is a collaborative post

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Rescue Santa and get an extra special warm glow this Christmas with a giveaway!

Buddha Bracelet Giveaway Zen

Rescue Santa and get an extra special warm glow this Christmas with a giveaway!

What happened when Santa got stuck up the chimney?  He got rescued by you (with a little help from Cast Fireplaces!)
Yes, Cast Fireplaces are going to make someone’s Christmas extra special by giving away a beautiful Forgemaster Billy stove (Worth £300).  Wow!

Rescue Santa Win a Forgemaster Stove and Giveaway

It’s easy to enter: To be in with a chance of winning a Forgemaster Billy stove, visit their site and save Santa who’s become stuck up a chimney!  (Please see here for separate terms and conditions for the stove giveaway.)

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5 ways to have fun with your cat

5 Ways To Have Fun With Your Cat And Your Wellbeing Whiskas

5 ways to have fun with your cat

Our house is generally a very chilled out house and I honestly believe one reason for that is our cat.

She’s such a snuggly cat who loves to sit on your lap and when you walk through the door after a busy day, she’s usually there waiting to rub against your legs, purring away.

And when you finally sit down at night, she’s jumping up to curl on your lap.

(or our daughter’s car seat, as this photo shows!)

5 Ways To Have Fun With Your Cat And Your Wellbeing Whiskas

 

And that’s lovely because it means I can’t get up to ‘just quickly’ do that thing!  I can only give a head scratch and indulge in the dulcet tones of her purring contentedly.

Three years after getting our cat, I struggle to remember what it was like without her around.  But what I’m sure of is that she helps bring so much calm to our house.  Animals feel stress too.  Usually off us and that’s why having fun with your cat is just as important as them having the right cat or kitten food to replace all that energy.  Good food and good fun are an integral part of their wellbeing.

And our cat certainly knows how to have fun!

Here are 5 ways we have fun with our cat (helped along very well by some fab cat toys by the Natural Pet Toy Company):

  1. We use something long and light to dangle in front her eyes, bringing it quickly out of her reach when she moves towards it.  Our 7 year old loves playing this game with her.  A ribbon or shoe lace work as well as anything.  Chances are, they’ll jump up to chase it around.  It’s great exercise for them, and fun to watch.  You can turn it into a kind of ‘dance off’!
  2. Roll something along the floor and we watch her go after it!  We often hide a treat inside to make it even more fun for her.
  3. Give her a good scratch and belly rub.  It’s so much fun when our cat ‘leans’ in for more rubs and scratches.  It’s like a tickle-fest!
  4. Using the same toy as the ‘dangle game’, we drag it along the floor in front of her, pulling it away from her.  She loves to chase it and tries to grab it with her paws!
  5. And when we’ve all had plenty of fun and games, we settle down for a chill on a comfy chair, encouraging her onto whichever lap she chooses (usually the 7 year olds actually – they’ve got a special bond!).  We watch some TV or just chill out and chat or listen to music.  Or maybe do some reading while she cat naps.  I’ve been known to join her for a cheeky cat nap too…!  It’s just as much fun and just as important to chill out together this way.  Though I don’t think I’d fit in the home-made cat ‘house/bed’ that our daughter made for her (below)…

If you’re still stuck for ideas, here are some other extracurricular activities to consider…

How do you have fun with your cat?  I’d love to hear!  Please comment below or tweet me @AllSortsHere .

Thanks.

 

*This post is a collaboration with WHISKAS®, but all thoughts are my own. Check out their website for more information on their cat food and their YouTube channel for fantastic Kitten Kollege videos.

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Keep Calm and Carry On Linking Sunday

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Giveaway ~ Buddha bracelet

Buddha Bracelet Giveaway Zen

Giveaway ~ Buddha bracelet

So this giveaway might end on the 13th October but who’s it going to be a lucky number for??
Enter using the rafflecopter below and it could be you…
Buddha Bracelet Giveaway Zen

The giveaway is open to UK entries only and closes at midnight on 13th October 2017.  In which case 13 will be lucky for someone!

a Rafflecopter giveaway

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Here’s a past-time for all seasons

Have you ever thought that you need to have a perfect blue sky dotted with clouds in order to cloud watch?

 

Well think again…

It’s a past-time for all seasons!

 

Take this picture that I shared on instagram.  Though there’s not much blue sky, isn’t it beautifully atmospheric and zen-like? (if I say so myself!!)

past time for all seasons cloud watching meditation clouds relaxing wellbeing relaxation

 

Granted, I’m not suggesting that you lay on your back on some sodden, cold grass and cloud watch, but just stop a moment.

 

Be in the moment.

 

Take in the clouds as they swirl by… Follow that swirl as it changes form…

 

Although you haven’t got your eyes closed, it’s a great way to slow down and it actually might just be a form of meditation.

 

So, my message to you is ‘do yourself a favour’ and gaze up at the sky; lose yourself in those swirly wirly clouds; relax and be grateful 🙂

 

Why not make it a habit?

past time for all seasons pin 2 c cloud watching meditation clouds relaxing wellbeing relaxation

 

And when you do it, let me know how you got on!

 

 

Do you like cloud watching?  What else do you like to do that relaxes you and is a great past-time to adopt?   I’d love to hear from you!  Please comment (below) or tweet me @AllSortsHere.  And come and say hi on social media ~ 

 

Thank you 🙂

Why you need a salt lamp in your life ~ #TheZenZing

Welcome back to #TheZenZing, where I help you put the

zing back into your life.

This time I’m going to tell you why you need a salt lamp in your life!

the-zen-zing-salt-lamp-energise-rejuvinate-energy-revitalise-wellbeing-positive-thinking

Have you ever wondered why you find the sea air so invigorating?  Why you feel so revitalised after a seaside trip?  (Aside from the sea breeze…)

Well think on this (with help from the below image from Sivanaeast.com) –

Negative ions are found naturally near water

Postitive ions are emitted by electronics

Negatives ions ‘pair up’ with positive ions and give us cleansed air all around us J

How do we get negative ions? Salt attracts water and heat causes water to evaporate and give us negative ions!

Pretty amazing isn’t it? (and yes, it’s pretty too!)

the-zen-zing-salt-lamp-pic-revitalise-rejuvinate-energise-wellbeing

Our salt lamp giving off negative ions (and a great ambience)

 

I had read and heard a lot about salt lamps.  Since we’ve had ours, the air feels calmer, cleaner and more ‘zen-like’.

And that’s a lovely feeling!

 (you may need to click on the below image to open it up)
zen-zing-sivana-salt-lamps-revitalise-rejuvinate-reenergise-energise-wellbeing

Photo copyright of Sivanaeast.com

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Boost your zing and encourage your zen.
It’s all about #TheZenZing 🙂
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Have you considered a salt lamp?  I’d love to hear from you.  Please comment (below) or tweet me @AllSortsHere and use the #TheZenZing hashtag.
Thank you 🙂
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If you’re a blogger, why not join in with my Zen Zing linky by adding a blog post relating to finding your zen?

Share your posts that are positive, happy and full of zing and show us how you put the zing back in your zen!

The linky is open on the 1st of each month and stays open for the month.


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Follow Carol Cameleon Writer & Blogger extraordinaire’s board My zen 🙂 on Pinterest.

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How to change your zen to achieve your zing… #TheZenZing

Welcome back to #TheZenZing, where I help you put the

zing back into your life.

This time I ponder how to change your zen to achieve your zing!

#TheZenZing how to change your zen to achieve your zing energising rejuvinate benefits of exercise health wellbeing boost blog linky

In a previous ZenZing I shared how I intended to start running and swimming again.

After I passed my health check with flying colours, I decided not to assume I would remain physically healthy.

I decided that I needed some cardio to get my blood pumping.

My yoga, reiki and meditation help to keep me balanced mentally but I also needed to get moving.

I completed the Couch 2 5 k a couple of years ago (you can read my poem ‘Cancer, jog on!’ here.)

So, I thought it wouldn’t take a huge amount of effort to get my fitness back.

And did it?

Well, I don’t know!

I never started the running again.  Instead, our little girl has been swimming at her school and has been asking to go swimming at the weekends.  So we’ve been a couple of times and although I’m not doing hardcore swimming, I’m still getting some exercise.  It look like she’s getting very close to swimming unaided so it’ll be lovely to be able to do a width or 2 with her, moving on to lengths soon enough afterwards perhaps.

So, although my running’s been a non-starter (so far), swimming has taken its place!

And I’m okay with that because any exercise is better than none at all…

because it’s all about #TheZenZing 🙂
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Have your exercise plans changed for whatever reason?  How did you adapt your plans to keep exercise on your radar?  I’d love to hear from you.  Please comment (below) or tweet me @AllSortsHere and use the #TheZenZing hashtag.
Thank you 🙂
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If you’re a blogger, why not join in with my Zen Zing linky by adding a blog post relating to finding your zen?


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Sharing with…

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Follow Carol Cameleon Writer & Blogger extraordinaire’s board My zen 🙂 on Pinterest.

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Energising with exercise … #TheZenZing

Welcome back to #TheZenZing, where I help you put the

zing back into your life.

This time I’m going to tell you about how I’m energising with exercise!

#TheZenZing energising rejuvinate exercise running run benefits health wellbeing boost blog linky

 I like to focus on well-being on my blog which includes reiki, yoga, meditation and crystal healing.  All of these things help to re-align, rebalance and reset my chakras.

Whether it’s a coincidence that my recent free NHS health check concluded that I’m less than 1% likely to develop heart disease, perhaps we’ll never know!

What I do know is that having just turned 40 (hence the free health check), I’m definitely getting a little wobblier and less toned in places that I’d quite like to remain toned in!  Enter running again 🙂

I completed the Couch to 5k a couple of years ago and ran Race For Life.  I enjoyed the training and the event but I then got a chest infection that turned into bronchitis and I just got out of the habit of running…

Once I get my sports bra, new trainers and app, it will be resurrected and I will report back on how I will energising with exercise again!

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Boost your zing and encourage your zen.
It’s all about #TheZenZing 🙂
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Do you run regularly?  Have you trained for an event and continued running?  Any tips?!  I’d love to hear from you.  Please comment (below) or tweet me @AllSortsHere and use the #TheZenZing hashtag.
Thank you 🙂
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If you’re a blogger, why not join in with my Zen Zing linky by adding a blog post relating to finding your zen?


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And then the fun began...

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Follow Carol Cameleon Writer & Blogger extraordinaire’s board My zen 🙂 on Pinterest.

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How to reset yourself … relax with #TheZenZing

Welcome back to #TheZenZing, where I help you put the

zing back into your life.

This time I’m going to tell you how you can reset yourself by way of a chakra cleanse.

And look out for a chakra bracelet giveaway this month on my blog!

#TheZenZing energy energising health wellbeing chakra cleanse balance realign meditate visualisation
 We are all full of energy – whether good or bad…
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We each have 7 main ‘openings’ known as chakras.
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Our chakras should be fully open to allow for the universal life force (the energy) which surrounds us to enter our ‘being’ (our aura) and to allow the energy to flow freely, as it should.
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When the energy flows freely though our auric layers and into our meridian lines, it keeps our chakras balanced and aligned.
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Why is it so important to keep our chakras balanced and aligned?
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Well, you will recall that our chakras should be open to allow the energy to flow through them?
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If one or more of these chakras is not opened, the energy cannot enter our being and therefore we become out of balance.
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When we get blockages, the energy cannot flow at ‘ease’ and we can get ‘dis-ease’.
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You can see now why it is important to look after yourself, to keep your chakras balanced and aligned…
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Our chakras are coloured as follows:
  • Root – red (base of your spine)
  • Sacral – orange
  • Solar Plexus – yellow (your abdomen area)
  • Heart – green
  • Throat – blue
  • Third Eye – violet (forehead just above and between your brows)
  • Crown – white

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To cleanse your chakras and ‘reset’ yourself you can do a visualisation exercise ~ sit or lay with your eyes closed, starting at the root, imagine a ball of the relevant chakra colour moving up your body.  All the while be mindful of your breathing.  When you get to your crown chakra, imagine the ball of white light enveloping you in a warm cocoon…
Try it and notice how you feel…
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Boost your zing and encourage your zen.
It’s all about #TheZenZing 🙂
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How did you feel after your chakra cleanse?  Do you meditate regularly?  I’d love to hear from you.  Please comment (below) or tweet me @AllSortsHere and use the #TheZenZing hashtag.
Thank you 🙂
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If you’re a blogger, why not join in with my Zen Zing linky by adding a blog post relating to finding your zen?

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Sharing with…

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Share the Joy linky at TheJoyChaser.com

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Follow Carol Cameleon Writer & Blogger extraordinaire’s board My zen 🙂 on Pinterest.

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Bring on the can … relax with #TheZenZing

Welcome back to #TheZenZing, where I help you put the

zing back into your life.

This time I’m going to tell you how ‘you can’ motivate yourself (and those around you).

#TheZenZing focus motivation goals positive thinking positivity achieve mental health wellbeing you can i can
I recently blogged about being mighty and how you should let the word ‘can’t’ wash over you.
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Self-doubt can be an uphill struggle and can be ingrained into your subconscious from an early age, preventing you from at least trying to achieve your goals.
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I once heard Richard McCann speak about how ‘you can’ (or rather ‘iCan’) and he was beyond inspiring.
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Now think on this:
How much more difficult is it to get out of bed and approach a task with a ‘can’t do’ attitude?
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It’s so much easier to be focussed and approach a task with a ‘can-do’ attitude…
Try it for yourself.
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The next time you have something to do which you perhaps don’t want to do, are dreading, or that someone else has sewn the seed of doubt by saying you ‘can’t’ do.. defy the ‘can’t’ and bring on the ‘can’!
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Boost your zing and encourage your zen.
Because ‘you can’!
It’s all about #TheZenZing 🙂
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How have you overcome a ‘can’t do’ attitude?  And how do you maintain a ‘can do’ attitude?  What have you achieved with this attitude?  I’d love to hear from you.  Please comment (below) or tweet me @AllSortsHere and use the #TheZenZing hashtag.
Thank you 🙂
 ~
Sharing with…
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*This post contains affiliate links which means that if you click on the content and make a purchase, you not only give yourself some zen but put some zing in my zen too! 🙂

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Follow Carol Cameleon Writer & Blogger extraordinaire’s board My zen 🙂 on Pinterest.     

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