We can change our habits, improve our sleep, carefully consider what we eat, be physically active, and so on. In return, our efforts will be rewarded with happiness and a healthy lifestyle.

Here are some things you can do in this rewarding process of self-improvement.

Sleep More and Sleep Better for a Healthier Life

The National Sleep Foundation recommends seven to nine hours of sleep for a healthy adult. The general recommendations should only be observed as guidelines. Depending on your specific needs, your body can require more time to consolidate memories and get the needed rest.

Keep in mind that it’s not just quantity but also the quality of sleep that counts. If you are constantly waking up during the night and if you sleep in an uncomfortable position, getting the full nine hours of sleep won’t help you feel rested. The essential factor for getting quality sleep is finding a supportive mattress that suits your sleeping habits and positions.

Change Your Diet

Poor diet choices are causing many health issues, but they can also affect your mood. The irony is that what we call ‘comfort food’ can actually make us more aggravated and sad.

In the long run, it would be better for your health and wellbeing to avoid (as much as you can) deep-fried and processed meals and turn to healthier alternatives. A balanced diet entails a lot of fresh fruits and vegetables. Complement it with whole grains and wholesome sources of protein and omega-3 fatty acids. Some of the things to eat more frequently are leafy greens, nuts, salmon, kale, lentils, and grilled chicken.

Be Active for a Healthier Life

According to the CDC, physical activity can have many benefits both for your mental and physical health. Some of them can be immediate, while others come over time. For example, you will feel less anxious and your cognitive abilities will improve after a moderate or vigorous workout. If you exercise on a regular basis, the risk of depression and anxiety will decrease, you will sleep better, and you will be happier.

As for the physical aspect, exercising will help you maintain a healthy weight (or lose weight), decrease the risk of heart disease, strengthen your bones and muscles, and boost your immune system.

Keep Stress Under Control

Other than exercising, other things can help you keep stress under control. For example:

• Deep breathing techniques can help you calm down in a stressful situation and deal with any future stressors.
• When faced with stress, your muscles become tense, so you can also try relaxing them by stretching or taking a hot shower.
• Practicing yoga can help you adopt a more mindful approach and patiently deal with stressors.
• When you feel overwhelmed, share your problems and thoughts with someone. That can be a friend, a family member, or a therapist.

Socialize

We often sacrifice our social life due to work and household responsibilities. While being alone is good for you sometimes, being lonely never is. Humans are social beings by their nature, and even the most introverted among us require social contact.

Face-to-face contact is essential for good health, as it releases neurotransmitters that help you battle stress and anxiety. It also boosts your brain health and can make you very happy.

However, this doesn’t mean that you have to be social at all costs. It’s normal that you don’t enjoy being in some people’s company. Naturally, you’ll want to avoid the people that stress you out or simply make you feel uneasy. Find time to spend with the people you love and feel pleasant being around.

Be Kind to Yourself

Finally, find some time for yourself. Doing the things you love is not a luxury. It is a necessity.

You can spend that time as you wish – by reading a book, binge-watching a TV show, dancing, practicing a hobby. This can be replenishing and invigorating. Don’t make compromises when it comes to nourishing both your mind and body. Being kind to yourself also means forgiving yourself for the mistakes – small and big ones.

In Closing for a Happier and Healthier Life

We only spend a certain amount of time on this planet, so why wouldn’t we use it in the best way possible? Why wouldn’t we be healthy and happy while we’re here?
These tips will help you live a full life and face all the challenges ahead – and there will be a lot of them. Remember, cultivating good habits is not enough; you also need to get rid of the bad ones – so take it one step at a time.

The post 6 Things You Can Do for a Happier and Healthier Life appeared first on Food Health & Parenting Tips.

The process is painless and non-invasive and lasts no more than an hour, so there’s nothing to be worried about. If you’ve been booked in for a hearing test, here’s what to expect to help make the process less daunting:

Lifestyle And Health Details

Your journey starts with providing as many details as possible about your medical history and lifestyle. The information you provide helps your audiologist determine what might be causing your hearing loss. 

Medical conditions such as ear infections, allergies, and head colds often contribute to hearing loss. The health practitioner may also ask about any drugs you might be taking as some medications may also cause hearing loss as side effects. They may also want to know whether you work in a loud environment and the types of social situations and hobbies important to you.   

Finally, your audiologist might want to discuss your symptoms and how they affect your daily life. Any information you provide about pre-existing health issues, any medication you’ve been taking, and your lifestyle could prove valuable.

A Visual Examination

After reviewing the information you’ve provided, your audiologist will then perform a physical examination of your ears. This helps confirm any obstructions in your ears that might be causing your hearing problems. For instance, blockages caused by excess earwax can cause symptoms similar to hearing damage.

Your audiologist might insert a tiny camera into your ear to examine the health of your eardrums and ear canals and ensure that sound has a clear pathway. This part of the test is typically shorter and shouldn’t take more than ten minutes.

Tone And Pitch Test       

This part of the hearing test typically entails testing how you hear tones and pitches. The test occurs in a soundproof room. The soundproof room helps eliminate background noises that could make you not hear quiet sounds.

During the tone test, you will be asked to wear headphones and listen to some tones played at different pitches and volumes.  The tones are played into one ear at a time to help determine whether your right or left ear has hearing loss.

You’re asked to press a button or raise your hand to show when you hear a sound. How you respond to each tone shows whether you can hear soft or loud sounds and low-pitched or high-pitched sounds. 

Speech Recognition Test

After the tone and pitch test, your audiologist conducts a speech recognition test. While still in the soundproof room, you will listen to a live speech at different volumes through the headphones. The speech is played quietly into one ear at a time. You’ll be required to repeat the words you hear to check how good your hearing is in daily situations. 

Hearing Test Results and Treatment Options

The results of a hearing test are almost instant. Your audiologist will record everything that happens during the test and present you with the results right away. From the results, you will know the problem with your hearing and the extent of your hearing loss.

The audiologist will then compare the test results with your symptoms to ensure their data matches your experiences. Then, they will discuss the different treatment options available to you. These can be prescribed hearing aids to improve your hearing or other treatments like surgery and cochlear implants.

The health practitioner will tell you about the different hearing aids on offer and which ones might suit you best. While your audiologist may make recommendations, you’re the one to decide what option fits best for your life. Before making the final decision, be sure to consider factors such as your work, family, and social life to ensure the option you choose suits all aspects of your life.

Online Hearing Tests

Apart from in-person tests, there is a wide range of hearing tests available online that you can take from the comfort of your home. An online hearing test may help determine whether you should go in for thorough in-person testing.

During your online hearing test, you will be asked to listen to several tones at different pitches and volumes to see how well your hearing is at different frequency levels. Next, your audiologist will want to know how well you can hear in challenging listening situations.

Once you complete the test, you will be presented with your result and told about the different treatment options available to you. Based on your test results, your audiologist may book you in for follow-up appointments and a thorough diagnostic hearing assessment to establish the extent of your hearing loss.

Follow-Up Appointments

Hopefully, this information provides more clarity on what you should expect during your upcoming hearing test appointment. If you’ve been experiencing any symptoms of hearing loss, it’s always best to book a hearing test soonest possible.

The follow-up appointments will mainly include hearing aid fitting and evaluations to help you choose a hearing aid that best suits you and your lifestyle.

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What is Aloe Vera Juice?

Aloe vera is a succulent plant that contains approximately 98.5% water, vitamins, minerals, enzymes, and organic acids such as amino acids. Aloe vera juice is a drink made from aloe vera gel. Benefits of drinking aloe vera Juice daily include:

Boost Immunity

Since aloe vera juice contains beneficial substances, drinking it regularly will help boost your immunity. The juice contains vitamins A (beta-carotene), C, and E. It also contains vitamin B12, folic acid, and choline. Antioxidants are useful in neutralizing free radicals in the body.

Vitamin B12 keeps the nerve and blood cells healthy, which prevents a type of anemia that makes people tired and weak.

Research has shown that Aloe juice is rich in minerals (though in small quantities) such as sodium, chromium, manganese, copper, selenium, potassium, magnesium, calcium, and zinc. Taking enough nutrients every day will enhance your immune system. Drinking aloe juice is an excellent way to provide your body with those nutrients.

Detoxification

We live in a polluted world. The pollution in our environment can end up in your body through the food you eat, the products you apply, and air, taking a toll on the liver. Aloe vera juice hydrates the body, which is good for cleansing.

It’s also packed with nutrients that help rid your body of toxins, allowing your liver to function optimally. The absorption of minerals is high in a clean system as it enhances proper blood circulation to all body parts. Better circulation ensures your body cells get enough oxygen and nutrients to perform different functions and build immunity.

Healthy Digestive System

A healthy gut translates to a healthy body. Most illnesses originate from the gut. That’s why it is best to maintain a healthy gut. Aloe vera contains eight enzymes that help in the breakdown of sugars and fats. It is also rich in minerals like selenium, magnesium, manganese, calcium, and zinc that are essential for the digestive system’s proper functioning.

The juice has properties that are laxative too. This eases gastrointestinal discomfort and encourages the growth and balance of gut bacteria. Aloe vera juice may also help treat irritable bowel because it adds water content to your intestines.

There is a direct relationship between an increase in intestinal water and smooth stool passage. Try incorporating aloe vera juice into your daily routine if you experience frequent constipation.

Glowing Skin

Glowing skin boils down to the body’s general wellbeing. If your body is dehydrated, your skin will show. Aloe vera is 98% water, which is good for hydrating your body. Drinking aloe vera regularly in required amounts will keep you hydrated. Aloe vera contains properties that deal with acne, giving you flawless, smooth skin.

Aloe vera is a rich source of antioxidants and vitamins that may help protect your skin.

Hydration

The aloe vera plant has high water content. Drinking it is an excellent way to prevent or combat dehydration. Taking aloe vera juice is a low-calorie option for keeping your body hydrated. Drink a cup of aloe vera juice or infuse your smoothie with several spoons of aloe juice whenever you feel thirsty and tired.

Staying hydrated each day is crucial for your survival. Hydration helps to regulate body temperature, prevent infections, keep organs functioning properly, and provides lubrication to your joints.

When you’re hydrated, your liver and kidney will expel and flush out impurities more quickly. After strenuous activity, drink some of the juice to rehydrate your body. Lactic acid, which builds up during heavy physical activity, is toxic; thus, your body will need to purge it out. This can only happen if your body is well hydrated.

Final Thoughts on Aloe Vera Juice

Aloe vera juice contains nutrients, water, and vitamins that are beneficial to your body. Drinking it every day will enhance your health. However, it is best to consult your doctor if you are pregnant or have underlying medical conditions. Buy pure aloe vera juice from reputable companies or make it at home by blending aloe vera gel with water, orange juice, or lemon juice.

The post 5 Reasons to Drink Aloe Vera Juice Everyday appeared first on Food Health & Parenting Tips.

Calming Breathing Exercises

Feeling dizzy, short of breath, or nauseous due to anxiety? Start by taking a long, slow breath in through the nose. Fill your lower lungs first, and then your upper lungs. Hold to a three-count and exhale very gradually through pursed lips, while relaxing facial and stomach muscles.

Read more: Let’s Reduce our Stress Levels. Learn to Breath like a Yogi

Abdomen Breathing Exercises

Your diaphragm is the muscle sitting directly below your lungs. If you breathe from this area, you can often reduce the effort needed to breathe. Lie down on the floor and place on hand on the rib cage with the other over the heart, trying to isolate breathe into the stomach rather than the chest. Big belly breaths involve a lot of body awareness, so you may want to practice these breathing exercises by pushing the breath out and watching the stomach rise while the chest stays still.

Alternate Nostril Breathing

Sit cross-legged and raise your left hand, resting index and middle finger in the space between your eyebrows. Keep eyes closed and breathe in and out slowly. On your next exhale, using your thumb, close one nostril and inhale through the other. Now, block the other nostril with your ring finger, and exhale through the opposite one. Repeat this switching pattern 10 times.

Jaw Release

This is actually a modified take on Lion’s Breath. Many of us carry tension in our jaw without realizing it, and can sometimes even grind teeth as a result of anxiety. Start sitting with the spine in neutral and taking a deep inhale through the nostrils. Fill up your diaphragm and when you’re at the max point of your inhale, exhale through the mouth, opening wide and stretching your jaw open as you loudly exhale like a lion.

4-7-8 Breathing

Many of us have heard of this exercise but don’t know the steps on how to implement it. First, empty the air from your lungs. Now, breathe in gently through your nose for 4 seconds. Hold this for 7 seconds. Now, exhale with force through pursed lips, exhaling with the sound of a “whoosh” for an 8 count. Repeat this until you feel calmer.

Breath Focus

This is like a visualization practice combined with breathing exercises, which are known to be very effective. In it, you envision a picture and a phrase or word that makes you feel more relaxed. As you think of your favorite word and place, close your eyes and take several deep breathes. As you inhale, visualize the air is filling you with peacefulness. On the exhale, imagine the air leaving your body is stress and negativity exiting you. Do this for 10 minutes.

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Try Meditation for Positive Attitude

Meditation is the best tool for getting in touch with your inner self. You can actually learn a lot about yourself and your mental tendencies if you start meditating regularly. Schedule yourself regular daily meditation and think of them as your time to get to know yourself and rearrange your thoughts. You can even use some accessories to help you meditate better. Light some scented candles, surround yourself with soothing light, and even consider using polished shungite stones. These stones can help you open up your root chakra and help you feel more grounded and mindful.

Positive Thinking

It is often hard to delete the negative thoughts and look on the bright side of life. However, if you focus too much on your problems and only think about them without any work, you will achieve nothing. Many people even believe that if you think about negative things too much, only bad things will happen, so try to turn things around by having a positive attitude.

Positive thinking is extremely beneficial for both mental and physical health, so be selective with your thoughts. Numerous studies have shown that people who think positively are less likely to suffer from depression and hopelessness than those who do the opposite. So, acquire a positive attitude next year and boost your motivation and mood and achieve your goals quickly. 

Write It Down

We all keep a fair share of negative thoughts and emotions in our heads, and if you write them down, things could get easier. So, get yourself a notebook and keep a journal. You can even list all the negative things in your life and problems and look at them closely. By seeing them you may even manage to recognize the issues and address them properly in the future. 

Also, if your head is running with negative thoughts keeping you awake at night or preventing you from work, write them down. Once they are out of your head and on that piece of paper, your head will be clearer and you will gain your focus back.

Exercise Regularly 

Regular exercising can boost your mood and help you with a positive attitude about everything, including yourself. Devote some time during the day, even if it’s half an hour, to exercising. The exercises don’t even have to be hard or energy-draining, just get your body moving and you will feel much better. So, if you’re not already a member of a gym, consider getting one in the next year. 

Even better, you can make your own plan and exercise at home. There are tons of amazing videos online that can help you get exercise and fill your head with positive energy. You can even do some yoga from time to time and simply relax, while your body is getting fit. 

Remember the Gratitude 

The sure way towards a happier life is through appreciation and gratitude. Appreciate what you already have, yourself, circumstances, and relationships, and the more you do it the more you will flourish and your happiness and positive energy will grow. 

Find what’s negative in your life and what positive things lack. Work on that and be grateful that you can do it. Also, don’t instantly think negative thoughts as soon as something seemingly bad happens. Look at the situation from different perspectives and find a positive thing in all of it. By doing this, you can easily find more things to be thankful for at any moment in your life. 

Visualize Your Path Towards the Future

Many people tend to dwell on the past, while others often tend to get too hung up on the future. The key is finding the balance and not worrying about what the future brings, because you’re only going to be anxious. Instead, you can try visualizing a positive future and what it can bring and try to work towards it. 

If you visualize your tasks towards a happy future, you will be more successful in achieving them and having more positive outcomes without any anxiety. Simply said, plan things out if you wish and clearly visualize all the steps needed to achieve your future goals and the outcome will be positive. 

Everyone goes through tough times and it is often too hard to grasp the bright side of experiences. However, to start the new year with great energy, you need to do some work to teach your brain to be happier. So, collect your thoughts, be mindful, write everything down and think positively. 

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How do you Microdose Shrooms?

You start by consuming 1/10 of the usual recreational dose. This amount can be adjusted based on your tolerance, experience with substances, and overall sensitivity to the psilocybin. You won’t have a trip – this is known as a “sub hallucinogenic” experience, which will instead put you in touch with your senses

We suggest taking daily notes whenever you microdose – a sort of progress journal to see how this dosage affects your daily routine. Many people feel that their creativity spikes the day after microdosing, so it’s worth taking note.

That being said, don’t microdose daily – you’ll build up a tolerance, and it will lose its power.

Know Your Shroom Anatomy

Generally, the stems seem to be less potent than the caps, containing the highest amount of active psychedelic ingredients. There are also different types of mushrooms, and it’s ideal if you know your strain so that you can research it and its potential effects.

Prepare Your Dosage

Start with 0.1g. You can eat your mushroom, but it’s easier to measure dosage if you grind it into a powder. Dissolve this powder in hot water and add honey if the taste is too strong. There now reliable companies offering infused shroom products– from mushroom tea to hot chocolate.

You can also place your pre-measured dosages into empty capsules.

When to Microdose

We suggest trying your psilocybin in the morning so that the effects have all day to last. When taken at night, they’re known to cause insomnia.

Some people microdose before a therapy session, finding that the substance allows them to be more honest and lets them access parts of their psyche that they couldn’t before.

Read more: Why Environment is So Important When Using Psychedelics

Benefits of Microdosing

Microdosing allows you to be yourself without social pretenses. It allows us to be ourselves, with more insight than ever before. Psychedelics essentially mimic serotonin, which makes us feel happy. It has the miraculous ability to generate new neurons and neural pathways while repairing neurological damage. There’s a gorgeous mosaic of compounds that work together to better your well being. Niacin (a flushing agent) transports GABA through the blood-brain barrier, distributing psilocybin molecules evenly.

Due to this innovative compound cocktail, psilocybin can be integrated into other therapies and is particularly effective in improving mental health and cognition. It also improves your overall consciousness and self-awareness, which we could all benefit from.

If the idea of a DIY microdose stresses you out, don’t fret – there are legitimate microdosing retreats that are guided by professionals and meticulously curated. We suggest Rise Wellness Retreat, a picturesque option in Jamaica, which includes classes, workshops, and of course, the perfect dose of psilocybin.

Is There a Downside to Microdosing?

Of course, the quality of the psychedelics will vary and have an impact on your experience. Some people who microdose (especially unregulated substances that can be unpredictable) can experience headaches, stomach problems, and sleeplessness.

You should also check your local laws, as you don’t want to get penalized harshly if it’s not legal in your area. Outside of these legal risks, there are little to no threats about trying psilocybin (it’s safer than alcohol) and introducing microdosing into your life.

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Melatonin isn’t the only short cut to better sleep quality – essential oils use plant-based fragrances with an “essence” extracted for a potent oil. Ideally, your essential oil shouldn’t be blended with other scents or chemicals. The fragrance can come from petals, bark, roots, herbs, or flowers.

What is Aromatherapy, and how does it work?

Aromatherapy is when essential oils (or anything else inhaled) activates smell receptors in your nose. These receptors send messages to your brain via the nervous system. For insomniacs, the message is to relax and peacefully doze off. It’s not used to replace medical treatments but is seen more as an all-natural way to supplement your existing routine.

The Best Essential Oils for Insomnia

Lavender:

Lavender is probably the most famous essential oil used for insomnia. It promotes sleep by increasing slow-wave sleep (the sleep that’s responsible for relaxing your muscles and slowing that heart rate down.)

Ylang Ylang:

It’s safe to say we’re obsessed with any skincare products infused with ylang-ylang. The addictive floral scent is courtesy of the ylang-ylang fruit, which comes from Indonesian Canaga trees. The scent isn’t just addictive – it’s soothing and shown to reduce stress and increase relaxation.

Jasmine:

Often consumed in tea, fragrant jasmine’s molecular composition is very similar to medicines often prescribed for insomnia. Double down and have a steaming cup before you spritz your room!

Clary sage:

This herbal and earthy essence has flowery undertones. And while we love the scent, it’s the magical abilities of clary sage that continuously awe us. Known as a natural sedative, clary sage reduces cortisol levels, a major reason for stress.

Chamomile:

Also often used as a bedtime tea, chamomile lowers depression and anxiety, often tied to insomnia. For centuries, chamomile has been used as herbal medicine to induce more calm in your system.

Peppermint:

We know – peppermint? For sleep? It might be invigorating for those with healthy airways. Still, if you have sleep apnea, septum issues, or blocked airways for some other reason, this natural anti-inflammatory herb can help open them up, so you can finally breathe and get some rest.

How to Use Your Essential Oil

1. You can rub a couple of drops directly on your forehead, neck, wrist, or chest. If you have sensitive skin, mix with a carrier oil such as coconut or grapeseed oil, which dilutes it.

2. Get it in the form of a candle. In aromatherapy candles, the wax is infused with essentials oil.

3. Place several drops of the essential oil in an air diffuser or a humidifier with a built-in air diffuser.

4. Add to water and place in a spray bottle and use it as a room spray or a pillow spray.

5. Add a few drops to a bath.

6. Use the steaming method. Add drops to boiling water and inhale the hot steam that comes out of it. Add a towel around your head to create a tent that holds the steam in.

Read more: 

• 9 Best Healing Herbs for Stress and Anxiety

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Three different things are interacting during the course of your psychedelic usage – the substance, your internal state of mind, and the external environment where you’re experiencing all that beauty.

A quiet camping trip with friends might be the ultimate introspective moment filled with clarity and positivity. But a loud and crowded music festival can lead to a never-ending panic of anxiety, stress, and what people refer to as a “bad trip.”

Importance of Environment When Using Psychedelics

The same exact drug can seem like the opposite of itself when used in the wrong environment. But why is that?

It’s because psychedelics encourage insight, which something like a nightclub or music festival might not. These substances make us incredibly sensitive to what’s going on internally and externally at the core of it.

This is referred to as “set and setting,” a concept established by Timothy Leary in the 1964 guidebook to psychedelics called “The Psychedelic Experience: A Manual Based on the Tibetan Book of the Dead.”

Setting is Key

This explores the entire relationship between those interior and exterior factors that ultimately determine your psychedelic adventure.

Outside of nature, most settings are socially constructed, which can shape the experience. Society’s attitude towards psychedelics will greatly alter that experience.

For that reason, nature is an all-time favorite of ours when it comes to tripping. You can choose to do it alone, with a partner, or with a group of people you trust.

Being around strangers doesn’t often bode well, since sometimes psychedelics can make you feel vulnerable and more prone to being judged. Hence, the music festival or clubbing nightmare.

But nature allows you to be at peace with yourself. It gives you the mental space and clarity to digest the trip, and if desired, with individuals that you feel entirely comfortable around.

In your trip, try to include:

• A social support system
• Safe and fast medical support (emotional support is equally important)
• Familiar places and people
• Things that induce comfort. Think spaces (nature, certain colors), foods, music, or belongings that mean something to you.

Ultimately, our state of mind and the world around us are our lenses through which we absorb reality, sober or not. So, of course, they would be prominent while tripping on psychedelics, which is basically a journey that our mind has constructed out of existing material and the visuals around us.

If you’re not comfortable in your setting, you’ll have an anxious state of mind. And with that mindset, the generally creativity-enhancing aspect of a substance could very quickly turn anxiety-inducing.  These substances are shapeshifters, so just remember that context is everything. Listen to yourself, your desires, and your boundaries, and respect each one of them before you consume.

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It’s most commonly used in Siberia and Asia as well as other locations in the northern hemisphere. The Chaga mushroom doesn’t look like the mushrooms you’re used to seeing in the grocery stores. Some people describe its appearance as a clump of dirt or charcoal, making it hard to find out in the wild. However, it has a special orange tissue on the inside that sets it apart from other ‘shrooms’.

It’s technically a superfood, with high amounts of amino acids, selenium, B-complex vitamins, potassium, magnesium, zinc, and other nutrients and minerals.

Benefits of Adding Chaga Mushroom to Your Routine

1. Improved immunity, reduced illness

The Chaga mushroom has been used for health for centuries – just not by people in North America. The mystery fungus boosts immunity by regulating the production of cytokines, which allow cells to communicate with each other, potentially fighting infections of varying degrees.

However, it also has a powerhouse of other benefits, including the treatment of cancers, heart disease (lowering blood pressure), and diabetes (lowering blood sugar).

Natural Ways to Improve Your Immune System

2. Turn back the clock

Its antioxidant-rich nature could slow aging or even reverse some symptoms, making it a potent supplement for anti-aging purposes. It can also lower LDL or “bad” cholesterol.

3. Goodbye, inflammation

Chaga mushroom is also useful for dealing with autoimmune conditions and arthritis since it’s been proven to reduce inflammation. This is unique, especially since these illnesses are often chronic and hard to find relief from.

How to Consume 

Chaga mushrooms are low in calories and does not look appetizing, so it’s generally consumed as an herbal tea. You can buy many pre-ground formulas, but can also grate it into a fine powder and brew it as tea on your own.

If you don’t want to drink it in a tea (many people are turned off by the earthy taste), consider buying it as a powdered supplement, or in the form of a capsule to avoid the flavor all together. It’s important to take it with warm or cold water, or a fermented extract, which is said to activate medicinal properties.

Talk to Doc

Always talk to your doctor first, since it may cause side effects or allergies in some, depending on if you’re already taking medication or not. It can also be problematic for people with kidney issues. Opt for organic, USDA certified products when purchasing.

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1. Set Your Alarm Clock for the Same Time Every Day

Waking up at a consistent time is more important than you might think. If you’re not naturally a morning person, it can be comfortable to hit the snooze button and sleep in. But for individuals with insomnia, training your body to wake up at the same time every day will provide a much-needed consistency.

2. Napping Can Contribute to Insomnia 

Power naps can help you recharge occasionally, but consider eliminating all naps (especially ones that take place later on in the afternoon or evening) if you want to become more naturally tired around bedtime.

3. Work Out in the Morning

Working out generally can help make you sleepier at night by tiring you out and regulating your body functions. Exercising too close to bedtime, however, can leave you wired and up all night. It “activates” you in a sense. Instead, work out before noon so that you have time to get the natural effects of tiredness to kick in.

4. No Blue Light

Many of us have a terrible habit of using electronic devices before bed. But that blue light wakes up our brains, signaling that it’s daytime. Instead, try to stop using laptops and phones at least an hour before bedtime. If you usually fall asleep with TV, try doing it with calming music instead, keeping the room dark. This will also improve your REM sleep, which is necessary for your body to repair itself.

5. Avoid Eating Heavily Before Bed

We all love a good buffet, but overeating food before bed can lead to poor digestion, heartburn, and frequent waking in the middle of the night. Avoid this discomfort by eating spicier or heavier foods earlier in the afternoon, and eating a filling salad for dinner rather than something starchy or carb-heavy.

6. Don’t Work, Study, or Make Calls From Bed

The bed is for sleeping. Using it for other purposes will make it harder to sleep since you complete different activities in it. If you work from bed, you’re likely to think about work when you’re trying to sleep. Let your bed be a canvas for your dreams and nothing else!

7. Practice Deep Breathing and Yoga Before Bed

Opening up your breath and your muscles can naturally relax your body before bed – think of it as a self-massage. Remember to do a relaxing form of yoga that stretches you and relaxes the body, such as Yin Yoga. Along with meditation, you might consider buying a weighted blanket, which has been known to reduce stress and anxiety for some people.

8. Sleep in a Cool Room

If your blanket is too heavy or your room is warm when you sleep in it, this might be the cause of your insomnia. Around 68 degrees Fahrenheit is the ideal temperature to sleep in. When our temperature drops at nightfall, it’s a signal for our bodies to start slowing down. A cool bedroom reinforces our sleepy instincts, which helps us fall asleep faster.

Read more:

• 5 Herbs for Women’s Health and Wellness
• Sel-Love: Be Kind to Yourself!
• Physical Activities That Help with Stress Relief

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