Ways to Help Eliminate Stress - Sleep (Part 3)

A full night's sleep equals less insomnia, that happens two ways: just the fact of moving your body tires your body out and working out also reduces stress hormones and anxiety. Sleep is anti-inflammatory, a time of healing when cortisol levels are at their lowest, getting enough sleep will keep your best coping skills present.

A healthy habit for mild depression is to get enough sleep; and that includes a restful, continuous sleep and preferably not drug induced with sleep aides, there are some teas and herbs that you can use to assist in getting to sleep but just the preparation for getting regular sleep is the true key.

It is said that after eating whole foods and moving your body, getting enough sleep is one of the most important things you can do for your health. Do not forget this is a life and death situation, AND you can take the actions to make your body function better for you.

So let's look at the other side, sleep deprivation, it can make you fat, can lead to depression, pain, heart disease, diabetes, stress and any of inflammation conditions we have talked about in other articles.

When you are sleep deprived your cortisol rises and then so do all of the harmful effects including weight gain, high blood pressure, osteoporosis, depressed immunity, brain damage, stress, dementia; and I know this all sounds kind of scary, and the good thing is you are in control of getting and keeping this in proper working order, by eating healthy foods, breathing correctly, exercising, moderate your stressful activities and take care of yourself and your body.

Start monitoring the time before you go to bed, create a bedtime ritual so your body will know when it is time to wind down, make it a point to go to bed and get up at the same time; have your bedroom a sanctuary; avoid any kind of caffeine at least 4 hours prior to bedtime, this will vary per individual and you may have to experiment with what works for you; laugh and avoid all challenging conversations prior to bedtime; avoid alcohol, it does help you to sleep, but it is not the restful kind of sleep; take a hot bath with Epson salt/soda and essential oils soak for at least 20 minutes and then go right to bed; then there are other things like melatonin, warm milk, herbal therapies; relaxing CD's; the main idea is to take action to make your bedtime one of peace and tranquility.

Thought for the day: "The faster you rush, the farther you push yourself from what you are truly trying to reach." –Alan Cohen"

My life is a work in progress; my current passion is health and wellness in the arena of organic food, holistic health, natural wellness and sharing information with the physically challenged. I reside in my own personal wellness center retreat and sanctuary in California and this affords me to bring to you my wisdom, knowledge and spiritual self in my writings Darlene Siddons Spirited Boutique

Ways to Eliminate Stress-Exercise-Part 2

One of the best stress reduction techniques is frequent exercise, exercise is not only healthy for you but it also relaxes tense muscles and helps you to sleep. By exercising you speed up the flow of blood which improves the flow of blood to the brain, which clears the brain and the toxins out of the brain and you can think clearer, which is needed when you are thinking intensely, this is why when you are stressed you tend to get headaches. We often say to our friends and colleagues, I am just stressed out, now we can see that it isn't "just" a just, it is something that affect our bodies and our lives in every area.

Exercise also releases endorphins into the blood stream and they are what can give you the feeling of happiness and wellbeing. Walking is one of the best exercises you can do, no matter where you are you can go for a walk, if you walk for at least 15 minutes a day it helps raise your level of endorphins, and get those mood-boosting chemicals to your brain, and start those feeling good feelings take over.

Yoga is a great exercise to do also, there are all different kinds of yoga, find one that fits your style and then attend classes and/or get a video and do the movements at home. This will align your mind, body and soul and just release the stress right out of your body. I really recommend a yoga class, as the group activity is good for us and also to learn the yoga moves correctly.

Another exercise you can do is progressive muscle relaxation this is where you sit in a chair back straight, head tall and straight, both feet on the floor and your hands resting on your lap. Tighten each muscle group and keep it tightened for about 15 to 20 seconds. Then relax slowly, it is best to start at the head and work down or at the feet and work up, exercise all muscle groups twice a day. This is another good one that can be done anywhere, even while waiting in the airport, shopping mall anywhere you can sit.

So get moving and exercise those stressful waves right out of your body and think happy joyous thoughts.

Thought for the Day: "People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in, their true beauty is revealed only if there is a light from within.