How To Get Energized: This Is What You Need To Do

You are running a little late for work. You knew you shouldn’t have hit that snooze button a fourth time. Now you only have enough time to down a coffee and drive to work. 

This coffee keeps you awake for a few hours but you are slugging along by the time lunchtime hits. You don’t have a single bit of energy to focus and you are not sure how to get energized and fix your situation. 

The answer is to first, eat something. Next, don’t down coffee in the morning. The caffeine will keep you awake for a while but you will reach an inevitable crash at some point in your day. 

These aren’t the only things to keep in mind if you want to stay awake. Check out this guide for more energizing tips. 

Stay Hydrated 

As you sit at your desk and read this article, you're probably dehydrated. Many people go about their daily lives without enough water in their bodies and that makes you tired. 

If you're not the biggest fan of water, we do have good news for you. Most anything you drink has some kind of water in it. 

Guzzle down tea or juice to get a little hit of water. You can also infuse your favorite fruit in a bottle of water to give it more taste. 

Watch What You Eat 

The things that you eat have different effects on your energy levels. If all you eat is junk, it's no wonder that you're so tired. 

Your body needs a good balance of protein and carbs to energize you and help you get through your day. 

You should also try foods that have alkalizing properties. These foods will balance out your PH and give you a lot of energy. To tell if a food has alkalizing properties, check the negative pral scale. 

Drink Tea Instead Of Coffee 

Starting out your day with a cup of coffee will give you a temporary surge of energy that will only last for a few hours. When you start to get tired again what do you do? Most likely reach for another cup of coffee. 

Eventually, you have consumed so much caffeine that sleeping at night will be a struggle. So, you should start your day off with a nice, hot cup of tea instead. 

Tea contains compounds that improve a person's mood and makes them feel more awake. Make sure that you don't pour a ton of sugar into your cup though. It will defeat the purpose and result in a sugar crash instead of a long-lasting energy buff. 

Get Up And Move Around 

Not sure how to have more energy after work? The answer is to not sit in one place all day. Get up and move around even if you only walk down the hall to the water fountain and fill up your to-go bottle. 

Exercise releases energizing, feel-good endorphins so consider getting up a few hours early each morning to go on a run before work. Trust us, you won't miss the lost shut-eye. 

Listen To A Catchy Tune 

If you start to feel sluggish during your day, turn on a bit of music. Listening to upbeat tunes will sort of wake your mind up. If you are working it's a good idea to choose music without words though. 

You may get so caught up in your vocal solo that you forget about the mountains of paperwork in front of you. If you're at the gym though, feel free to listen to whatever you want. 

Have The Right Mindset 

Speaking of tricking your brain, psych yourself up. If you dwell on everything you have to do during the day, you'll begin to feel overwhelmed. All you'll want to do is lay back on your bed and pull your blankets over your head. 

Instead, come up with a game plan to tackle your schedule. Once you have a good idea about how to manage your hefty plate, it won't feel so hefty. 

Try Essential Oils 

If you spend a good deal of time in your office, it will begin to smell a little stale eventually. That smell will do the exact opposite of making you feel more awake. You'll feel tired and gross. 

If this sounds like you, pop open a bottle of essential oil and put it in your diffuser. Be sure that whatever essential oil you're using to brighten up your office isn't lavender or chamomile. 

Those will make you feel sleepier. Citrusy smells like lemon will do the trick though. 

Give In To The Allure Of A Power Nap 

If you have a lot on your plate, a long afternoon catnap isn't going to be in the cards. Truth be told, even if you do have time on your hands, you still want to stay away from the catnap. 

If you sleep for more than 20 minutes it will affect how you sleep that night. A 20-minute power nap will make you feel energized enough to make it through the rest of your day without keeping you up at night. 

How To Get Energized And Crush Your Day 

Are you tired of slugging through your day like a zombie? Once you know how to get energized, you won't have to deal with it anymore. So, drink a bottle of water or two, put on an upbeat song, and if all else fails, give in and take a power nap. 

Do anything you need to do to focus on your work and crush any big task that may come your way. 

Eating better and exercising so you can have more energy doesn't have to break your bank. Check out our blog daily for frugal fitness tips.

Tips To Help You Get A Good Night’s Sleep

We all know that lack of quality sleep can have a damaging effect on our health in many ways. While we all have the odd sleepless night, struggling with sleep on a regular basis can really take its toll on your physical and mental health. 

It is important to look at ways to improve your sleep quality, so you get a good night’s rest and wake up feeling refreshed. There are various tips that can help with this, and most are extremely simple to implement. Once you start enjoying proper sleep, you will be amazed at the difference it can make to your quality of life. 

Some Tips To Help You Enjoy Better Quality Sleep 

There are various simple yet very effective methods to help you enjoy better quality sleep. Some of the main ones to consider include: 

Develop A Routine 

One of the things you should try to do is develop a regular bedtime routine. This is something that can make a big difference when it comes to getting quality sleep. Try to go to bed at the same time each night, and make sure that it is at a reasonable time. Once you get into the swing of your routine, you should find it easier to get to sleep as well as to wake up at a decent time. 

Use CBD Oil 

It is thought that CBD oil helps to regulate the endocannabinoid system in our bodies. This, in turn, can have an impact on sleep quality as well as other areas of our lives. The rising popularity of CBD oil has resulted in many people now using it as a supplement to aid their health and wellbeing. 

Drink Warm Milk 

Many people find that drinking warm milk before going to bed helps them to get to sleep more easily. It can help to make you feel more relaxed, which then makes it easier to fall asleep. You can have cocoa or drinks such as Horlicks if you do not like plain warm milk. You should, however, avoid drinking tea or coffee before bed, as the high caffeine levels will have the opposite effect. Herbal teas are okay — they don't have any caffeine! 

Eat At A Reasonable Time 

A lot of people have their evening meal late, and this means that it is still not properly digested by the time they go to bed. In order to avoid this, you should try to eat earlier in the evening, so you have a few hours during which to digest the food before you retire for the night. If your stomach feels heavy when you go to bed, you are less likely to be able to sleep. 

Invest In A High-Quality Mattress 

One final tip is to invest in a high-quality mattress. If your existing mattress is worn and old, it could have an enormous impact on your ability to sleep properly. In addition, you are more likely to wake up with aches and pains, which can further impact your quality of life and your health. So, if your mattress is causing discomfort, consider investing in a new one. 

Boost Your Health The Natural Way 

These solutions can all help to boost your health naturally by making it easier for you to get quality sleep. You can then look forward to feeling more refreshed each morning as well as reducing the risk of various ailments linked to lack of sleep.

I hope you enjoyed this blog post about tips to help you get a good night's sleep and improve health to succeed on a frugal budget.

Interested in more articles about how to improve your sleep? 

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4 Signs You Need A New Mattress

After a hectic day at work, one thing that we look forward to is to relax and have a sound sleep! As we spend over one-third of every day in bed, having a supportive and comfortable mattress is the key. Even if your old mattress has served you a fantastic time, there comes a time when it's time to say goodbye. 

But, how do you identify when the time to replace a mattress is? 

If you have been experiencing trouble sleeping, the problem might not be the type of your mattress, but its age. It is vital for everyone to know that mattresses have a specific lifespan. 

Keeping your mattress for too long tends to change the shape of the foam and break down other materials inside, which compromise its ability to provide support to your body. 

Deciding the time to retire your old mattress is no trick, but some clues are good indicators. If you have been contemplating buying a new mattress, but not sure whether or not is the time, here are four signs to check out: 

It Starts Giving Morning Allergies 

Some people might notice chronic allergy symptoms in the morning that tend to stay for a few hours after getting out of bed. In addition, if you wake up sneezing or stuffy in the morning, the microscopic mites in your mattress could be the culprit. 

Further, day to day usage of mattress starts accumulating dust mites, mold, mildew, and fungi-build up, which in turn produces a foul smell. If you notice a nasty smell coming through your mattress, it is the time to change it. 

Replacing it will not only provide you a healthy sleep, but also a comfortable bedtime whenever you feel gravitated to relax. Purchasing a hypoallergenic material like latex mattress from mattress superstores that are dust mite free and antibacterial is even better. 

You Are Tired All The Time 

Sleep is meant to leave you feeling well and rested after you woke up, but an age-old mattress can actually leave you feeling restless and tired. This is because you would have subconsciously spent all night turning and tossing to find a comfortable position. Unfortunately, the comfort you look for doesn’t exist with your old mattress. 

If you have a more terrible experience in the night, and there are good chances, you need a new mattress than blaming your partner for lack of rest or sleep apnea. 

Broken Or Worn-Out Box Springs 

The potential of your mattress to offer support can be significantly affected by what supports your mattress. If your mattress seems in fairly good condition, but that support is missing, check your bed’s frame and foundation that it is sitting on. Squeaked or creaked box springs can impact a mattress’s support, shape, and comfort. 

Signs Of Sagging 

The most prominent sign that indicates a mattress needs to be replaced is when it starts to sag from the center. As foam gets softer, springs break down over time, and fibers in the materials compress—all of that lead to sag. 

Don’t wait so long to form a crater in the middle of your bed. Even sag of 1-2 inches should not be ignored, as they can target your most vulnerable parts of your body because of the lack of support. 

Moreover, some mattresses even look like they have been through battle zones once the mattress covers and sheets are removed. If your mattress has cave-ins, lumps, coffee stains, coils are sticking through, or worse; then it is time to make a change. 

Conclusion 

So please know the signs as mentioned above and do yourself a favor of providing a good night sleep by replacing your old mattress before it starts affecting your health! Maximize your mattresses now and rejuvenate your rest.

9 Stress Relief Supplements That Work

Every day, we are exposed to a certain amount of stress, whether in the office, at home or in other daily undertakings.

In fact, studies suggest we are more stressed out than we have ever been before. Headaches, rashes, digestive conditions and anxiety attacks are some of the ways stress manifests itself.

If these problems are not resolved quickly, they can wreak havoc on your overall health. There are a few practices, like meditation and yoga, that can help minimize your stress. However, these methods may not be the most effective if you don't have enough free time to spare.

Fortunately, taking supplements can help decrease stress levels. Below, we will be discussing some of the best stress relief supplements on the market. 


The Best Stress Relief Supplements

Supplements work by reducing the gap between the nutritional needs of the body and what you are consuming in your daily diet. Some users have even claimed that taking vitamin and mineral supplements usually helps boost their overall mood.

However, supplements aren't meant to replace any medication or therapy as advised by your doctor. Before beginning your supplement dosage, you need to understand how it might affect you depending on your age and medical history.

Some supplements have adverse effects on your health when consumed in high doses. Consult your doctor prior to using any supplements.

Additionally, it is critical that you purchase supplements from reputable manufacturers only. 

1. Vitamin B-12

Most adults around the world are vitamin B12 deficient. Lacking sufficient amounts of this vitamin could result in feeling tired, lack of concentration, and being cranky. Depression and regular anxiety attacks are some of the long term effects of lacking this precious vitamin.

The production of a compound called SAM is triggered by the availability of vitamin B12 in the body. This helps in dealing with stress leaving you feeling energetic and ready to face the day. Luckily, vitamin B12 supplements are safe since the body flushes out what it doesn't need.

2. Magnesium

Magnesium affects the functioning of both the digestive and heart system to prevent headaches. Studies show a majority of people in the U.S. lack this mineral in their bodies. Insufficient amounts of magnesium in the body leads to anxiety symptoms.

Magnesium supplements help relax body muscles which ensures that you have a peaceful night. When consuming this supplement, ensure that you only consume four hundred milligrams per day.

3. Vitamin D

Vitamin D is a vital nutrient in human health. This vitamin helps the body absorb all other vitamins. As a result, the lack of vitamin D3 can lead to deficiencies of other vitamins in the body.

The effect can lead to anxiety, depression, and mood swings. When consuming vitamin D supplements, it is recommended that you take one tablet a day.

4. Fish Oil

Fish oil is rich in Omega-3 fatty acids which serve as antioxidants in the body. Omega-3 is crucial in the development and health of the brain, especially the part which helps to regulate mood. Fish oil can be obtained from eating fresh fish on the regular.

However, if you are unable to access fish, worry not, as fish oil supplements will serve the same purpose.

A study done on rats showed that fish oil could reverse depression and anxiety. The omega-3 compounds in fish oil is effective in combating depression and correcting hyperactive disorder among other mental problems. When buying fish oil, it is advisable to get one that contains antioxidants that prevent it from going bad.

5. Valerian Root

Valerian root is a plant that helps you attain relaxation. This product is mostly combined with sleep-enhancing tea blends. Valerian root works by boosting the production of gamma-aminobutyric acid in the brain, which helps regulate nerve actions hence eliminating anxiety.

As a result, one can achieve quality deep sleep throughout the night. Take five hundred milligrams of valerian supplement a day.

6. Lavender

Since ancient times, lavender has been used as a stress relieving remedy. Lavender has a soothing effect on the nervous system. This helps minimize depression and anxiety.

Lavender can be used alone or combined with other compounds. The average recommended dose of lavender is 400 milligrams.

7. Vitamin E

Vitamin E is an antioxidant too. The human body requires this nutrient to reduce stress and anxiety. Once an individual consumes the vitamin E supplement, it is quickly assimilated into the body to restore a stress balance and eliminate any anxiety signs.

Taking one tablet of the vitamin E supplement is enough per day.

8. Ashwagandha

Ashwagandha herb helps reduce anxiety. Research has shown that Ashwagandha is as effective as certain anxiety drugs prescribed by doctors. Ashwagandha supplements are usually around 900 milligrams each.

You can split the tablet into two and consume it twice a day.

9. CBD

CBD is a non-psychoactive chemical found in marijuana and hemp. It's sort of the yin to THC's yang, and it's famously known for helping users chill out, as well as reduce inflammation and eliminate seizures. 

CBD supplements come in many forms. They are most commonly found in drug stores in tincture or gummy form, but you can ingest it a thousand different ways. If you are curious about how CBD products are made, be sure to read more of our cannabidiol resources.


Want More Health Advice?

No one likes anxiety, and you shouldn't have to grin and bear it. If you are in need of help, any one of these stress relief supplements should do the trick.

And if you want more advice about supplements, be sure to check out the supplements section of our website! 

The Benefits Of A Full Night’s Rest

Health and nutrition experts across the world agree that exercise, diet and a full night's sleep can be more beneficial for your body and mind than many medical options available. Your body will be in great shape if you keep fit, eat healthy and get enough rest. 

What Are The Benefits Of A Full Night's Rest? 

It Will Make You Sharper 

Your brain recharges when you sleep at night. During this time, it is involved in less rigorous activity as during the rest of the day, allowing it to regenerate and recharge. You will be better able to remember details from previous events and improve your cognitive ability if you get enough rest. Without sufficient sleep, you could be groggy and have a congested mind. 

It Will Improve Your Mood 

Sleep relaxes the body and releases tension. It will allow you to process emotion and recognize the right way to react in situations when you are awake. You will be more likely to react negatively if you are short on sleep, which could affect your relationship with the people around you. Persistent lack of sleep will also increase the risk of developing mood disorders such as anxiety and depression. 

You Will Have A Healthier Heart 

Your heart is constantly beating regardless of whether you are awake or asleep. During active periods, it will generally pump more blood than when your body is at rest. A full night’s rest allows your heart and blood vessels some rest due to the low blood pressure level experienced at this time. People who spend more time awake on average in a 24-hour period will be less likely to benefit from this rest and may be a higher risk of heart conditions in future. 

Your Blood Sugar Level Will Be Contained 

Sufficient sleep can help reduce the risk of type-2 diabetes. When your body is at rest in the sleep cycle, particularly in the slow wave segment, your glucose levels will drop significantly. This will allow a reset that allows your body to efficiently respond to different cells' needs, as well as maintain your blood sugar level. You will only achieve this stage of deep sleep if you spend a sufficient amount of your night sleeping. 

It Will Boost Your Immune System 

Your immune system targets and destroys harmful pathogens that could increase the risk of disease and illness. It requires some support to function well. In order to raise your immunity levels, you need to eat healthier and take up recommended activities such as exercise and regular sleep. Sufficient rest at night will boost cell activity and improve your immune system's response to pathogens. 

It Will Help You Keep Your Weight In Check 

Your appetite is controlled by the hormones ghrelin and leptin, which may be influenced by your sleep patterns. If you are well rested, these hormones will be balanced in your body. However, consistent lack of sleep will affect their balance and may influence your eating habits. You could be more likely to engage in impulsive eating, which will affect your overall weight levels. By sleeping for the recommended amount of time, you will be able to balance their production and keep your appetite levels in check. 

How Can You Get A Full Night's Rest Every Night? 

Changing Your Sleeping Habits 

Your sleeping habits will influence your sleep quality and duration. You need to get consistent and quality rest to benefit from your sleep. Without the right sleeping habits, this can be very challenging. You need to develop a sleep routine to help you get to bed at the right time every night. This will ensure you get the recommended amount of sleep. 

Sleeping Comfortably 

You should invest in thick sheets, a comfortable pillow and a high quality sleep mattress to increase the level of comfort of your sleeping environment. When your body is relaxed you will be more likely to enjoy uninterrupted sleep. It is recommended that you change out your mattresses and pillows once they surpass their life expectancy because they may no longer provide the necessary level of support. You can also incorporate habits that increase your comfort levels before bed such as by taking a hot bath. 

Managing Your Diet 

Your sleeping pattern will be heavily influenced by your diet. You should make sure that your meals leave enough time for digestion, allowing your body to focus on rest during the night. You should also avoid any liquids close to your bedtime as these may increase the likelihood of a night-time disturbance. 

Creating The Right Sleep Environment 

Did you know that your bedroom environment will determine the quality of your sleep? Everything in your sleeping space may affect your ability to get a full night's rest. You can target specific measures to improve this environment, such as by eliminating all screens that emit blue light from your sleeping space. You also need to control sound and light levels within your environment as these may affect the brain’s perception of night and day. Adding features to increase your ability to relax, such as a ceiling fan, could help make your environment more conducive for rest. 

Sleeping On A Schedule 

If you often feel lively at night and groggy in the morning, your sleep schedule may be out of balance. You have a natural sleep/wake cycle that helps prepare your body and mind for a prolonged period of sleep or activity. This circadian rhythm can be developed by sleeping on a schedule over a period of time. 

Final Word 

Sleep can be just as crucial as exercise and a great diet for your health. You will have a healthier heart, body and brain by getting enough rest every night. It is important to get the right amount of sleep. You can do this by creating a great sleeping environment and sticking to a strict sleep schedule. You could also consider improving the level of comfort of your bedroom, although this does not include the use of any screens. The changes in your body, mind and mood that result from great sleep could help improve other parts of your life as well.

I hope you enjoyed this blog post about the major benefits of a full night's rest and why sleeping enough is crucial to overall health.

Interested in more articles about the health benefits of sleeping? 

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5 Foods To Avoid Before Bed

You might think sleep is an inevitable part of life—when you get tired, you just fall asleep, right? It is not quite as simple as that. Even when your body is tired, your mind can make you restless and vice versa. In fact, everything you do during the day plays a hand in how you sleep that night, even what you eat. 

There are a variety of things you can do to get a better night of sleep. Putting down your electronics, hitting the gym, keeping your bedroom dark and cool, and maybe even getting a mattress that doesn’t cause aches and pains are a few simple ways to catch some quality zzz’s. 

But if you are serious about your sleep health, you should also consider your consumption habits before bedtime. As enticing as those sweet and spicy treats can be, they are harming you more than you think. 

Here are 5 foods to avoid before bed so you can sleep peacefully: 

1. Sugary Cereal 

It is a wonder cereal is considered a breakfast food. Forget Lucky Charms at 8 a.m., but at 10 o’clock at night, nothing sounds better. Sadly, the greatest late-night snack of all time just got a whole less great. Sugary cereal causes your blood sugar to spike. This spike will likely mess with your sleep hormones, making it harder to fall and stay asleep. And when you aren’t getting enough sleep, your body will crave these same sugary foods over and over again. 

2. Chocolate 

Sad, but true—chocolate is bad for our sleep. This is primarily due to the caffeine this sweet treat contains. 

Caffeine is a stimulant very similar to adenosine, the hormone that keeps you awake during the day. When your body gets even the tiniest hit of caffeine, you are communicating to your body, “stay awake.” 

If you wouldn’t down a pot of coffee before bedtime, you probably shouldn’t eat a bar of chocolate either. The good news is that white chocolate doesn’t contain caffeine. So if you can’t go on without that chocolate fix, go for white. 

3. Spicy Foods 

Research shows that a spicy meal before bed can indeed lead to poor sleep. In one study, men who ate meals containing Tabasco sauce in the evening took longer to fall asleep and got less sleep overall than on nights they did not consume spicy foods. 

One of the reasons this happens is because spicy foods increase body temperature. At night, our core body temperature is supposed to drop one to two degrees. This reduction in body temp helps us fall and stay asleep. When it stays elevated, it’s tougher to fall asleep. Hence the reason sleep is seemingly impossible when you have a fever. 

4. Alcohol 

This one may be a bit surprising considering having a few drinks at night makes most feel like cuddling up and hitting the hay. But while a glass or two of wine might initially make you sleepy, alcohol actually disrupts your natural sleep patterns. Regularly consuming alcohol (especially before bedtime) can worsen your sleep quality. 

Yes, moderate to high doses of alcohol help you fall asleep faster, but they also increase sleep disruption later on in the night. The result? You are jerked out of the sleep you need most: REM sleep, which is the most deep and restorative stage of sleep. 

5. Pizza 

Pizza is the go-to late-night bite for most, but this fatty, acidic deliciousness is the perfect recipe for poor sleep. While the acidic tomato sauce can cause upset tummies and late- night bathroom runs, the cheese can give you nightmares. Not to mention, this is a heavy meal that makes your body work hard to digest when it really just wants to rest. 

Although this list is painful to read, remember these are foods to avoid close to bedtime, not forever! While there are many things not to eat, there are plenty of yummy nighttime snacks that can actually improve your sleep. Next time you’re yearning for a treat, opt for lavender or chamomile tea, peanut butter toast, or a handful of white chocolate chips, nuts, or cherries. Swapping wine and ice cream for tea and toast before bedtime might just save your sleep.

Getting a better night's sleep will improve your health and fitness levels. It will also help you wake up with purpose!

I hope you enjoyed this article about the foods that should be avoided before going to bed to boost health while spending less money. 

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Sleep Apnea: Its Symptoms And Treatment

Sleep disorders really aren’t as easy as it sounds. It can affect your lifestyle and can lead to major mental and physical traumas. Such a sleep disorder is sleep apnea. Sleep apnea is actually a serious sleep disorder that can become fatal if left untreated. The sleeping pattern in which breathing continuously keeps stopping and then starting is called sleep apnea. This condition is characterized by symptoms such as snoring and feeling tiresome even after a good night’s sleep. The treatment of sleep apnea has become more accessible in Maryland with Rockville CPAP. 

Sleep apnea can affect anyone despite age and gender differences. If you find sleep apnea symptoms in yourself or your loved ones, it is essential to see a doctor and diagnose the condition for giving treatment as soon as possible. If you miss the sleep apnea symptoms and proper treatment is not given, it can lead to severe conditions such as high blood pressure, heart attack, or neurological disorders. 

Different Types Of Sleep Apnea 

There are three types of sleep apnea: obstructive sleep apnea, central sleep apnea, and complex sleep apnea syndrome. 

Obstructive sleep apnea is caused due to relaxation of your muscles at the back of your throat, which results in the narrowing of airways while you inhale air. This is the most common kind of sleep apnea seen among people. In comparison, central sleep apnea is the least common sleep apnea type. This sleeping disorder is actually caused when your brain stops sending signals to breathing muscles. Complex sleep apnea syndrome occurs when a person has both obstructive sleep apnea and central sleep apnea. 

Symptoms Of Sleep Apnea 

The main symptoms of sleep apnea include: 

● Excessive sleepiness during daytime 

● Depression 

● Memory loss 

● Snoring 

● Sore throat or dry mouth after you wake up from sleep 

● Frequently waking up during sleeping 

● Frequent urination during nighttime 

● Headache in mornings 

CPAP Therapy: Treatment For Sleep Apnea Patients 

CPAP is Continuous Positive Airway Pressure therapy mainly used by patients having sleep apnea. By using a CPAP machine, mild air pressure is used to keep the airways of sleep apnea patients open. In short, CPAP therapy makes sure the airways don’t collapse while sleep apnea patients sleep. A CPAP unit comes with a CPAP machine, mask, and tub that connects the CPAP machine to the mask. Some side effects of sleep therapy include runny nose or nasal congestion and a claustrophobia feeling when the mask is upon your face. But it's one of the most effective treatments for this serious sleeping disorder, so you need to give it a try if that is what your doctor recommends.

Wellness Tip Guide at Home: Keeping Stress Low

According to statistics, nearly 80% of Americans have reported feeling significant levels of ongoing stress due to the global pandemic. 

While this may not be the most harrowing statistic of the past year, ongoing stress can have negative effects on your physical, emotional, and mental health. Managing life during the pandemic requires more than just hand-washing and mask-wearing. 

You have to keep your stress levels in check by finding places of calm and relief in your everyday life. If you're not sure where to start, this wellness tip guide provides an array of ideas on how to create a stress-free home life. 

Identify Stress in Your Life 

The first step in overcoming stress in your life is to stop ignoring it. 

Many external stressors in life can feel out of your control. However, getting bogged down by stress is more a result of how you respond to your circumstances. 

If you simply point a finger at the reasons you feel stressed, nothing is going to change. Shift your outlook by analyzing how you react in moments of stress. Try implementing some new habits that can help you feel your best no matter what life throws at you. 

Get a Full Night's Sleep 

Prioritizing a good night's sleep is integral to maintaining a healthy immune system and a clear mind. Going through every stage of your sleep cycle will support your immune system and prepare you to take on the challenges of a new day. 

Negative reactions to stress are often more triggered if you don't get enough sleep. You can become more irritable and be more prone to over-reacting to small stressors throughout the day. 

Maintain a Healthy Morning Routine 

We've all heard the cliché advice to start your day off on the right foot. But what does that actually look like? 

A healthy morning routine is not a one-size-fits-all checklist. Think about things that put you in a good mood. Waking up and taking time for yourself will set the tone for the rest of the day. 

Find relaxing activities that you enjoy and implement them into your morning routine. You'll be in a better mindset to take on the demands of life if you make your happiness the first priority of each day. 

Take Short Breaks Throughout the Day 

Research shows that taking frequent breaks throughout your workday can actually lead to higher productivity. 

In fact, the ideal work schedule involves about an hour of work, followed by a 15-minute break. It all has to do with how your brain functions best. With bursts of focus, you can utilize your brain's peak activity. 

However, in order for this method to be effective, you need to respect your break time just as much as your work time. After each hour, completely disconnect from work by moving away from your computer and engaging in something unrelated to work. 

This could be chatting with a friend or going for a short walk. Whatever you choose to do in the downtime, you'll feel more motivated to give your all when you get back to work. 

Get Your Body Moving 

Staying active doesn't have to mean breaking a sweat every day. The important thing is to get your body moving. With more time spent inside, it's important to relieve tension and stiffness in your muscles and joints. 

Additionally, exercise releases endorphins that improve your overall mood and increase your energy. If you're struggling to sleep at night, exercising can help you become tired enough for a restful night. 

For a mindful exercise routine, try yoga! Yoga links movement to breathing and connects your body and mind. Breathing exercises throughout your yoga practice will ground you so that you can avoid a spiral of stressful thoughts and emotions. 

Make Time for Creative Fun 

Finding a creative outlet is a great way to release thoughts and ideas that build up over time. Journaling once a day can clear your mind of clutter to help you focus on the task at hand. 

You don't have to be an eloquent writer to use a journal. The less you focus on making the perfect prose, the more effective this habit will be. Additionally, if there's something in your life that continues to cause stress and anxiety, writing can help you process it and work through it without any pressure or judgment. 

Stress often comes from feeling overwhelmed. When you're able to create something and express yourself, you build the confidence to take on your to-do list. Make sure you choose something that you find fun! This might take some experimenting but it's well worth the trial and error. 

Create a Calming Space 

Clutter can be mental and physical. While journaling can help you de-clutter your mind, a clear and calming environment helps relieve stress in a physical way. 

Your home is likely where you spend the most time and it's often a reflection of your personality and lifestyle. So if you aim to have a stress-free life, clear your home of anything that doesn't add positivity to your daily routine. 

If you have the time to redecorate your space, try to use calming color schemes and add plants to bring life into the home. Create a space dedicated to work so that you can leave it behind at the end of the day. If you work from your bedroom or couch, you will start to associate these spaces of relaxation with stressful deadlines and negative emotions. 

Connect With People 

Although we can't see all of our loved ones in person, technology has made it easy to keep connected through this isolating time. 

Don't expect your community to solve the stressors in your life. Instead, see interaction as a way to focus on deepening the relationships you value. When you spend time working on your relationships, you'll realign your priorities and shift away from letting unnecessary stress control your emotions. 

Expressing your feelings will help you release the stress and get it out of your mind. Find people you can confide in to talk to every day. Everyone experiences stress, so talking to someone and hearing about their experiences will help give you perspective and provide a community of support. 

Fuel Your Body With a Healthy Diet 

A healthy diet contributes greatly to lowering stress levels. To decrease stress, avoid eating foods that cause a spike in blood sugar. These are generally foods with a lot of refined sugar and carbs. 

If your diet consists of a lot of junk food, your mood will be constantly up and down. In order to regulate your mood and boost energy, eat foods like avocados, berries, leafy greens, and whole grains. These superfoods contain loads of nutrients that help to maintain a balanced diet. 

Although caffeine can be helpful for a boost in energy, try to limit your coffee and soda intake so you don't crash after riding a caffeine high. If you're tired or lethargic, the tasks you have to do will feel more difficult to conquer. 

Make Time for Play 

Sometimes the best way to relieve stress is to act like a kid again. The ability to laugh and be silly without feeling insecure helps to remove the pressure of everyday life. 

Crank the music and dance around in your home. If you feel ridiculous, allow yourself to laugh about it instead of criticizing yourself. Laughing lowers the body's stress hormone and releases endorphins that make you feel good and boost your mood. 

Focus on Self Care 

If you don't already have a self-care routine, now is the time to make one! Self-care can be anything you want. For some people, it's a nice bubble bath and a book. For others, it's a couple of episodes of their favorite TV show after work. 

The key to self-care is figuring out what puts you at ease and feeds your soul, then make those things a regular priority. Remember self-care goes beyond your basic needs. Practice giving yourself a little something extra as a reward for getting through the day. 

If you've never practiced self-care, here are a few examples of ways to treat yourself that can lower stress. 

Have an at-home spa night with products that feel luxurious and soothe your body. 

Relax your body and mind with delta 8 products that use THC, CBD, and other cannabinoids to promote restful sleep and wellness. 

Treat yourself to aromatherapy with essential oils that are proven to lower stress. 

If you struggle to remember self-care or feel like you never have time for it, try setting a time in your calendar. Treat it like a meeting or an appointment. Honor the time you set aside for yourself by showing up instead of rescheduling. 

Shift Your Mindset 

While you can't control every life circumstance, stress can be managed by shifting your mindset. Try to look at each problem you encounter from a different perspective. What do you like about the situation and what can you change? 

Control the Input 

Often, when people become overwhelmed by stress, they still neglect to change the things they can control. You may not be able to change the state of the world, but you can take a break from reading the news. 

Setting boundaries is a healthy way of deciding what input you allow in your life. If there's a relationship that causes you to stress, create a healthy distance from that person. Your time and energy belong to you! That means you get to decide who and what you spend it on. 

Practicing gratitude may seem silly at first but it makes a world of difference in shifting your mindset by forcing you to focus on the positive. 

Practice Gratitude 

Keep a journal of things you're grateful for. Each day add a few more things. Then, when you're feeling negative and bogged down by stress, look at the list to remind yourself of what really matters in life. 

Gratitude can go beyond the things and people in your life. Try writing daily affirmations that speak to things you love about yourself. Say these affirmations every day as a part of your morning routine to remind yourself that you're capable of overcoming whatever challenges are ahead. 

Make Achievable Goals 

You may have things on your to-do list that seem impossible. Tasks without a clear path to success will cause stress and anxiety. Start each day by setting achievable goals. 

Schedule your time realistically. If you cram your day with more than you can do, you'll feel like a failure because you weren't honest with yourself. Start with a few achievable tasks and clearly map out how you will get them done. 

If you know exactly what you need to do, there's no stress of figuring it out as you go. 

Use This Wellness Tip Guide to Create a Stress-Free Home 

We hope this wellness tip guide has given you some ideas on how to lower your stress and escape a pattern of negative thoughts and feelings. It all starts with taking care of yourself. 

If something doesn't work for you, try something else! Use these tips as a framework that you can personalize to fit your interests and routine. Remember that these wellness tips on how to stay well work best if you do them regularly. 

Start with one small change and make it a part of your daily routine. Don't wait around on living a stress-free life. Get started today by trying one of these tips to relax and lower your stress. 

Interested in learning more wellness tip information? Visit the Frugal Fitness, Healthcare, and Lifestyle sections of the Frugal Finance Blog to learn more about wellness, relaxation, and stress management on a budget.

Why You Need A Night Guard

Since teeth grinding happens involuntarily, you may not know about it unless your partner tells you about it. The only symptoms you could develop from teeth-grinding include jaw pain and chronic headaches due to clenching. For an expert in night guard in Richmond contact Dr. Juan M. Carrillo for answers to your teeth clenching. A night guard could prevent wear and tear on your teeth that results from grinding at night. 

Bruxism 

Bruxism describes the grinding of teeth which involves involuntarily moving of the jaw back and forth. Bruxism also involves clenching, which is the excessive biting force for a long time, causing strain on the jaws. Although bruxism could appear to be a harmless behavior, over time it could result in extensive damage on the tooth enamel, leading to decay and sensitivity. It might also result in neck, face, and jaw pain as you could be struggling to move the jaws back and forth at night. 

Predisposing Factors 

· Young children are at risk of bruxism. The condition could go away as they grow, but it persists for some people. 

· People with hyperactive behaviors might show natural competitiveness and aggression and are likely to develop bruxism. 

· Intense emotions such as anger, frustration, and intense stress could make people grind their teeth unconsciously. 

· Bruxism could be associated with other pre-existing problems such as Parkinson’s disease, sleep apnea, and epilepsy. 

· Bruxism could occur from the use of certain substances like tobacco, alcohol, and psychiatric medications. 

How To Stop Daytime Bruxism 

Since bruxism is an involuntary activity, day-time bruxism could occur due to anger, stress, anxiety, tension, and frustration. You might stop day-time bruxism by avoiding smoking and intake of too much alcohol. It could help if you reduce caffeine intake, as it leads to hyperactivity. You could use relaxation techniques like taking a hot bath, listening to gentle music, and meditation. 

How To Use A Night Guard 

A night guard is similar to the trays used to whiten teeth. They go over the teeth to prevent clenching and grinding. The device effectively prevents teeth damage at night that results from bruxism. Although the night guard may not entirely prevent clenching and grinding, it shields and cushions the teeth from excessive pressure. The night guard might also re-establish the natural space between the upper and lower teeth. Ignoring bruxism can adversely affect your dental health and it could increase the risks to cavities. 

It could help to go for a customized night guard which fits properly with your jawline and will not fall from the mouth. Moreover, a customized night guard could result in proper alignment which helps keep the teeth in the proper positions and reduce pain. You could choose the best material for your night-guard as compared to the over-the-counter versions. 

The Bottom Line On Beating Bruxism

Getting a night guard can be very beneficial if you have bruxism as it could help reduce grinding and clenching. Bruxism could predispose you to cavities, jaw problems, pain in the neck, and improper spacing. You should go for a customized night guard which fits well with your jaw to prevent it from falling from the mouth at night.

CBD for Sleep and Anxiety: How Does It Work?

Think CBD is just the latest health craze? Think again. 

A recent report found that one in seven Americans uses CBD products for sleep, anxiety, pain, and other ailments. Since CBD has been legalized in all 50 states, more and more people are experiencing the benefits of CBD for themselves. 

If you're new to CBD, you might be unsure what it is. Does it come from marijuana? Does it make you high? How do CBD sleep products and pain products work? 

We'll discuss all that and more, so keep reading below about CBD oil and sleeping better! 

What Is CBD? 

We don't have time for a deep dive, but here's the basic 411 on CBD (not the 420 of regular cannabis). 

CBD is one of over 100 naturally occurring compounds (cannabinoids) found in the cannabis plant. Although chemically it's very similar to THC, CBD is not psychoactive and will not get you high. 

In fact, most commercial CBD products are made from hemp, not marijuana. The difference is that marijuana contains large amounts of THC (the compound that gets you high), while hemp contains virtually none. 

CBD binds with different naturally-occurring receptors in your body's endocannabinoid system. These include the receptors that block pain and inflammation, as well as receptors that combat anxiety and encourage relaxation. And in case you're wondering, there's plenty of science to back up these claims! 

How Do CBD Sleep Products Work? 

So, you have insomnia, anxiety, or other conditions that make it difficult to sleep. If you browse a reputable cannabidiol site you will notice CBD products in the form of oils, balms, edibles, lotions, and more. 

How do you know which CBD sleep products to choose? And how do they actually work inside your body? 

One common cause of insomnia is elevated cortisol levels. This "stress" hormone typically peaks in the morning, but insomnia sufferers may experience their peak at night. One study found that 300-600 mg of CBD oil resulted in better sleep (with fewer awakenings). 

This suggests that CBD might affect the way the body releases cortisol. Another study found that a significantly smaller amount of CBD (only 25mg) is enough to ease anxiety and improve sleep quality. 

What are the best CBD products for sleep? Many people find the relief they need from CBD oils or sublingual that they ingest orally. There are also capsules or other edibles, such as gummies, to make it easy to get the correct dose of CBD for your needs. 

Of course, you'll also sleep better with CBD oil if you adopt a good nighttime routine. Try to avoid using screens for an hour before bedtime. Give your brain a chance to wind down. Take a hot bath, diffuse some relaxing essential oils, and listen to soft music to go with your cannabidiol. 

Looking for the Best CBD for Sleep Product? 

If you have trouble sleeping, you're not alone. We don't blame you for wanting to move away from sleeping pills or prescription medications and find a natural solution for your insomnia. Cannabidiol can be the answer you've been looking for.

Why not give CBD sleep products a try and see if it's the right solution for you? Don't sleep on CBD oil, sleep with it!

Now that you know more about CBD products for sleep, what's next? Keep browsing our site for more informative reads on cannabidiol, hemp, cannabis, and real relaxation for a frugal budget!

Top Signs On Deviated Septum

Our noses form an essential aspect of how our facial features blend. When you have a deviated septum, it may prevent you from exploring the newest surroundings after your recent move to New York. If you have a deviated septum in New York, consult a qualified ear, nose, and throat specialist to rectify the condition. 

1. What Exactly Is A Deviated Septum? 

As human beings, we have a nasal septum that plays an essential role in our noses. It is a component of bone and cartilage, separating the nose in half. 

You may have a deviated septum based on several reasons. You may be part of the percentile that is born with the condition through genetic variations. However, you may also experience the state if you sustain an injury to your nasal region. 

If you have a deviated septum, it may become quite visible with a difference in the nose's size between the left and right sides. You can experience several signs and conditions that are indicators you need medical attention to alleviate the situation: 

2. Difficulty In Breathing 

When you have a nasal passage that is considerably smaller than its counterpart, you may have problems generally breathing in one or both of your nostrils. Additionally, it may become extremely problematic when you indulge in high impact activities that require long and hard breaths. 

To counter the difficulties, you will tend to breathe through your mouth. Consequently, you end up gasping as you pant for breath to compensate for the smaller nasal cavity. You may even manage to breathe loudly. 

3. Frequent Nose Bleeding 

Sometimes you may experience nose bleeding when you encounter a sudden change in altitude. However, if you still notice you have frequent nosebleed stints even at average height, consult with your doctor. 

The nosebleeds occur when the inner membrane lining of your nose dries up. As a result, you may also experience recurring sinus infections. 

4. Migraines 

As common with nature, pressure builds up in confined spaces with limited room. It is no different from a smaller nasal cavity. You will have extreme pressure build up in your nose. 

Consequently, your sinuses have less room, and your nose becomes too stuffy. You tend to experience unbearable headaches that become resistant to pain relievers. Facial pain may also accompany the headaches. 

5. Sleep Disorder 

When you experience difficulties in breathing normally, you may have problems sleeping with a deviated septum. You can have trouble getting enough sleep as you try to find the best position for sleep. 

In extreme cases, you opt to breathe through your mouth, which makes you snore. You will also adapt to sleeping on one side of your body to counter the blockage. Sleep apnea is one such disorder. 

Fix Your Deviated Septum

If you experience any of the above signs and symptoms, schedule an appointment with your doctor for a diagnosis. Your doctor will formulate a custom made treatment plan for you to alleviate the condition. If the deviation is extreme, plastic surgery known as septoplasty is a viable option to help you resume normalcy.