Category: sleep hygiene

Healthy Shouldn’t Be Hard: How To Live A Healthy Life And Love It By Dixie Somers

~ Eleanor Segall ~ 2 Comments
(image: free image).

Living a healthy life can be a challenge for many of us, and it is quite understandable. With busy schedules, ease-of-access to unhealthy food, and distractions abounding, it is quite easy to slip up on our health goals. 

But the great news is that living a healthy life can be achieved with a little bit of effort and the right mindset. Learning how to live a healthy life!

Start With a Positive Mindset 

Living a healthy life is more than just eating salads and hitting the gym. It starts with your mindset. You need to cultivate a positive outlook on life and embrace a healthy lifestyle. Instead of seeing it as a chore, make it a choice. When you are motivated and excited about living a healthy life, it will be easier to take steps towards it every day. 

A great way to start being more positive is to practice gratitude and mindfulness. Start each day by taking a few minutes for yourself to think about what you are thankful for in life. As you go through your day, focus on the present moment and find joy in small things that make it special.  

Remind yourself of all the good things happening around you, instead of only focusing on the negative. This can help to put you in a more positive frame of mind and make it easier to embrace a healthy lifestyle. 

Nourish Your Life With a Better Diet 

Nutrition is key to living a healthy life. Eating a balanced diet that is rich in whole foods, fruits, and vegetables is essential. Good nutrition will provide you with the energy and nutrients needed to enhance your mental and physical well-being, reduce the risk of chronic diseases, and maintain a healthy weight. 

Choosing the best diet for yourself can be a daunting task, but it doesn’t have to be. Start by researching different diets and find out which one fits your lifestyle and goals. Consider factors such as availability of certain foods, the amount of time you plan to commit to prepping and cooking meals, and any dietary restrictions and preferences you may have. 

Once you have narrowed down your choices, talk to a healthcare professional and get their advice on whether the diet is right for you. Finally, try the new diet out for a few weeks and see how it fits into your lifestyle. Adjust as needed so that it works best for you! 

Exercise For Health

Physical activity is essential for good health. It helps improve your cardiovascular health, strengthen your bones, reduce stress, and boost your immune system. Find an exercise routine or weight loss program that works for you, and make it a habit. You can start with simple activities such as walking, jogging, or cycling for 30 minutes a day and gradually increase to more intense workouts. 

Exercise is important for maintaining our overall health, but it is also important to listen to your body and know when to take a break. It’s okay to take some time off from exercising if you are feeling overly fatigued or unwell. Be sure to give yourself enough rest between workouts so that your body can recover properly. Please note as well that people with eating disorders may want to over-exercise, if you are finding that this is you, please speak to your GP or psychiatrist when you can.

If you don’t feel comfortable with a certain exercise or activity, listen to your body and opt for something else.

Practice Self-Care 

Self-care is critical for living a healthy life. It helps reduce stress, anxiety and promotes mental and emotional well-being. Incorporate practices such as meditation, yoga, or other relaxation techniques into your daily routine. Take time out to do things you enjoy such as reading a book, taking a bath, or getting a massage. 

Manage Your Stress Levels 

Stress is a natural part of life, but chronic stress can have a negative impact on your health. It can lead to high blood pressure, weakened immune system, and depression. Find ways to manage stress, such as meditation, yoga, or deep breathing exercises. Take breaks throughout the day, and prioritize self-care activities that help you relax and recharge. 

Get Enough Sleep 

Sleep is essential for good health and well-being. It helps your body rejuvenate, repair and regenerate. Lack of sleep can lead to fatigue, irritability, and poor concentration. Aim to get at least 7-8 hours of quality sleep every night. Establish a relaxing bedtime routine that will help you wind down, such as avoiding electronics and turning off the TV an hour before bed. 

Creating an optimal sleeping environment is key for getting a good night’s rest. To optimize your bedroom, start by making sure it is cool and dark; this helps promote the release of melatonin, which is essential for sleep. Make sure your mattress and pillows are comfortable and supportive to ensure proper body alignment and support during sleep. Invest in blackout curtains to block out external noise or use a sound machine if necessary. 

Surround Yourself With Supportive People 

Living a healthy life can be difficult if you don’t have people around you who support your goals. This is why it’s important to surround yourself with people who share your desire to be healthy. 

Whether it’s joining a local fitness class, finding a workout buddy, or attending healthy cooking classes, there are plenty of ways to connect with like-minded people. 

Focus on Progress, Not Perfection 

It’s important to remember that living a healthy life is not about being perfect. There will be days when you slip up, and that’s okay. The key is to focus on progress, not perfection. Celebrate the small wins, and keep pushing yourself to improve. 

By having a positive mindset, incorporating good nutrition, exercising regularly, practicing self-care, and getting enough sleep, you will enjoy all the benefits of living a healthy life. These habits may take some time to form, but with patience and perseverance, you will soon find that living a healthy life is one of the best decisions you ever made. 

This article was written by Dixie Somers, freelance writer in the USA.

What Causes OCD To Get Worse? by Sandra Hernandez

~ Eleanor Segall ~ 2 Comments

(image: free image)

Obsessive-Compulsive Disorder (OCD) is a mental health condition characterised by intrusive thoughts and repetitive behaviours that can significantly impact a person’s daily life. While the exact cause of OCD is still unknown, it’s important to understand the factors that can worsen the symptoms. By exploring these triggers, we can gain insight into how to effectively manage and improve the lives of individuals with OCD.

1. Environmental Triggers

Stress and Anxiety

Stress and anxiety play a significant role in exacerbating OCD symptoms. The heightened levels of stress can activate the brain’s fear response, triggering obsessions and compulsions. The constant worry and apprehension experienced by individuals with OCD can further fuel their anxiety, leading to a vicious cycle of escalating symptoms.

Life Transitions and Major Events

Life changes, such as moving to a new place, starting a new job or school, or going through significant life events like marriage, childbirth, or divorce, can trigger or worsen OCD symptoms. These transitions disrupt familiar routines and introduce new stressors, increasing the likelihood of obsessive thoughts and compulsive behaviors.

Lack of Social Support

Social support plays a crucial role in managing OCD. The absence of a strong support system can contribute to feelings of isolation and loneliness, which can worsen OCD symptoms. Having understanding and empathetic individuals who can provide encouragement and help during challenging times is essential for individuals with OCD.

2. Maladaptive Coping Mechanisms

Avoidance and Safety-Seeking Behaviors

Individuals with OCD often develop avoidance strategies to steer clear of triggers that provoke anxiety. However, this avoidance only provides temporary relief and reinforces the anxiety response in the long run. Similarly, safety-seeking behaviors, such as repetitive checking or seeking reassurance, can intensify OCD symptoms by reinforcing the belief that the obsessions are truly threatening.

Rituals and Compulsions

The compulsive behaviors characteristic of OCD provide temporary relief from obsessive thoughts. However, relying on rituals and compulsions as coping mechanisms can inadvertently strengthen the association between the obsessions and the need to perform these behaviors. This perpetuates the cycle of obsessions, anxiety, and compulsions, leading to a worsening of OCD symptoms over time.

3. Biological Factors

Genetic Predisposition

Research suggests that genetics plays a role in the development of OCD. Individuals with a family history of OCD are more likely to develop the disorder themselves. Genetic factors can influence the severity of symptoms, making individuals more susceptible to experiencing a worsening of OCD symptoms.

Neurochemical Imbalances

Neurotransmitters, such as serotonin, play a crucial role in regulating mood and anxiety. In individuals with OCD, there may be imbalances or dysregulation in the neurotransmitter systems, particularly serotonin. These imbalances can contribute to the intensity and persistence of obsessions and compulsions, leading to a worsening of symptoms.

4. Lack of Treatment or Inadequate Treatment

Delayed or Ineffective Diagnosis

OCD can often be misdiagnosed or undiagnosed for an extended period, delaying the initiation of appropriate treatment. Without a proper diagnosis, individuals with OCD may struggle to understand their symptoms and may not receive the necessary support and interventions, which can contribute to the worsening of their condition.

Inadequate Therapy or Medication

Effective treatment for OCD often involves a combination of evidence-based therapy approaches, such as Cognitive-Behavioral Therapy (CBT) and medication, particularly selective serotonin reuptake inhibitors (SSRIs). However, finding the right therapy and medication that works for an individual can be challenging. Inadequate therapy or medication can impede symptom management and lead to a deterioration of OCD symptoms.

5. Lifestyle Factors

Lack of Sleep and Fatigue

Sleep deprivation and fatigue can significantly impact mental health, including OCD symptoms. The lack of quality sleep disrupts cognitive functioning and emotional regulation, making it more difficult for individuals with OCD to manage their symptoms effectively. Fatigue can intensify obsessive thoughts and decrease resilience, contributing to a worsening of OCD symptoms.

Substance Abuse and OCD

Substance abuse, such as alcohol or illicit drugs, can worsen OCD symptoms. Substance use can disrupt neurochemical balance, exacerbating anxiety and compulsive behaviors. Additionally, individuals may turn to substance abuse as a maladaptive coping mechanism, further worsening their overall mental health and OCD symptoms.

Understanding the factors that contribute to the worsening of OCD symptoms is crucial for effective management and improvement of individuals’ lives with this disorder.With the right interventions and support, individuals with OCD can lead fulfilling lives despite their challenges.

This article was written by freelance writer Sandra Hernandez.

Sleep Expert Reveals How To Stay Cool On Hot Nights And What To Avoid.

~ Eleanor Segall ~ 2 Comments
Image: Unsplash

This summer has been one of the hottest on record. August has been no exception, with the Met Office predicting the hot weather will continue. As Britons all over the country look to stay cool at night, experts at Bed Kingdom share their advice to prevent overheating and to get a good night’s sleep throughout the warmer months. If you’re trying – and struggling – to keep your body temperature under control at night, try these tips:

Avoid strenuous exercise, alcohol and spicy food

Strenuous exercise before bed gets your blood pumping and keeps your heart rate and body temperature up. Doing this before bed will keep your body feeling warm and will prevent you from staying cool as you try to nod off. Instead it’s best to exercise in the morning when temperatures tend to be cooler. 

Alcohol will make you feel hot. Remember the ‘beer blanket’? It’s the warmth your body feels as it tries to manage alcohol consumption. While your body is not actually heating up, it will feel like it and may prevent you from feeling cool and comfortable at night.

Spicy food often contains capsaicin, which can increase your body temperature and interrupt your sleep. Also, eating spicy food before you go to bed may give you indigestion, making it difficult to feel able to drift off as your body battles discomfort.

Practice mindfulness and meditation

Anxiety can cause your fight-or-flight response, which can lead to night sweats in bed, which is a common stress symptom. Setting aside ten minutes for a mindfulness exercise before bed, such as meditation or journalling can relieve some worries and prime your mind for a good night’s sleep, helping you to stay cool throughout.

Turn off unnecessary electronics before bed

Electronic devices such as computers, games consoles and TVs can get hot after use, leaving rooms, especially smaller ones, feeling stuffy and trapped with heat. It’s best to switch these devices off an hour before you go to bed to let the room cool down. This also has the added benefit of preventing the blue light from devices interfering with your sleep cycle, letting you drift off to sleep easier at night.

(image: Sincerely media via unsplash)

Switch to breathable bedding – and avoid these

You may be using bedding that is not breathable enough for the summer months. Cooling bed sheets should wick moisture away from you and help you to regulate your core body temperature. 

Cotton is one of the more popular fabrics for bedding as it is breathable and versatile. It can keep you cool on hot summer nights and warmer in winter, depending on the weaving and thread count. Cooling cotton sheets are typically between a thread count of 250 and 300, and should not be more than 500. Cotton is also durable enough to last years of use.

Linen fabrics can keep you cool at night. Bed linen can absorb a fifth of its weight before beginning to feel damp, making it an effective choice to keep the fabric fresh if you often get hot at night. This fabric type can be less likely to stick to your body.

Bamboo fabric has become popular over the years as it is an eco-friendly alternative to synthetics. It can be more breathable than cotton, and the natural, soft and durable material is a good choice for those that have allergies.

Eucalyptus sheets, like bamboo, are another eco-friendly option made of natural materials, which can effectively wick moisture and stay breathable all night. It can dry quickly, deter dust mites and is hypoallergenic. 

Many people choose microfibre bedding as it is a low-cost option. However, it is made from synthetic fibres that aren’t very breathable. Other fabrics to avoid during the summer are polyester, nylon, rayon and silk. 

Have a light meal for dinner – avoid heavy fats and carbs

Eating a meal too close to your bedtime can be harmful to your sleep. The more food you eat, the more uncomfortable you may feel. Heavy meals tend to be high in fats and carbohydrates, which takes more energy for your body to break down. This could lead to feeling bloated and uncomfortable when trying to sleep at night.

The recommended space between your last meal of the day and your bedtime is about three hours, which gives time for your body to process any food eaten. Opting to eat fats and carbohydrates earlier in the day, and eating a light meal at night, will require less from your body while you drift off, as it has done the work to break food down earlier in the day.

Take a shower before bed

It’s a great feeling to wash the day away and then climb into fresh bed sheets at night. Showers can help to regulate our body temperature, which can ease us into a peaceful sleep. When it’s hot, a lukewarm shower can cool your core temperature down. A cool shower can be more beneficial than a hot shower to help you fall asleep faster. However, a hot shower can still help as your body temperature will change as you dry off. Whether you prefer to take a hot or cold shower, try to avoid extreme temperatures, as they can negatively affect how you sleep. 

The heat can cause stress both physically and mentally, so make sure you look after your health.

This article was written by a freelance writer and contains a link.

Lockdown, Sleep, Anxiety and Mental Health: In Association with TEMPUR®

~ Eleanor Segall ~ Leave a comment

(image: Eleanor Segall Mandelstam)

Living with an anxiety disorder can be hard and part of it is insomnia, lack of a good night’s sleep. It can be really debilitating to be up at night, sweating, pumped with adrenaline and feeling awful and then not feel comfortable enough in my bed to drift off to sleep. My anxiety did get worse during the Covid 19 lockdown too due to the uncertainty of the situation and I had been worrying as I had just started a new career, changes can make us more anxious! So that would keep me up at night as well. I found that the more tired I would get, my memory became affected too.

I was so tired and walking around in a bit of a daze, feeling foggy! I needed to rest and recharge. Sleep is so important to all of us, to help us recall memories, refresh and learn new things. Poor quality sleep negatively affects our health and I have learnt how important it is to have back support and neck alignment- to have proper sleep posture and feel well rested.


Then, I found the TEMPUR® Comfort Original pillow (above in my white pillowcase) with memory technology that helped me, amongst other self care, to get a good night sleep. It has special memory foam material by TEMPUR®, who are the original patented memory foam company.  The Comfort pillow is a traditionally shaped pillow, with a medium feel and is classic and rectangular shaped. It also has a soft, textured cover! The inside is described as containing thousands of TEMPUR® material micro cushions, to provide plush comfort while maintaining pressure relief.

The memory foam inside was originally developed for NASA astronauts and the pillow (and their mattress material) provides proven pressure relief, to give your body total comfort and support. Incredibly, It also responds to your exact weight, shape and warmth!

(image: Tempur/ Eleanor Segall Mandelstam)

The pillow and mattress reduces tossing and turning and also absorbs motion from your partner ,if you have one, so you don’t disturb each other. It helps you sleep better, longer and deeper- so that you feel rejuvenated and restored!

I began trialling this new pillow and the more I use my Comfort original pillow, the more I really love it and it helps me to drift off more comfortably these days too. Its so soft and I feel less anxious and more cocooned in bed, ready to take on the next day! My neck and back feel supported and my mental health and memory have improved too – sleep is so vital to good health.

I felt that the pillow moulded to my body shape well too. At the end of a working day, I often get stiffness in my back and neck, and this definitely relieved that pressure as I got some shut eye under the duvet. I know that as we now move forward from the Covid lockdown, that I will continue to have less stressed nights and a good nights sleep.

This sponsored post (paid partnership) is in conjunction with TEMPUR® but all thoughts are my own. I received a gifted pillow and trialled it for review.