health

How to get a good nights sleep

Plenty of people work long hours or become stressed due to a life change, this can affect the amount and quality of sleep that you get. So here are a few simple steps to ensuring that you get the sleep that you need

Caffeine and Alcohol

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Coffee, tea and energy drinks are a go to for many people these days to give them the energy they need to complete their day in an awake state. However having beverages, food or medicine with caffeine/alcohol in them can stop you from sleeping or make you have a disturbed sleep; meaning you have more the next day to stay awake and the cycle continues. It is recommended that you stop having caffeine filled items 6 hours before bed time to ensure that it does not affect the quality of your sleep.

Exercise

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10 minutes of aerobic exercise a day (or more) can help to promote a good nights sleep. It helps to decrease alertness which will naturally help you to fall asleep easier. Also the affect of your body heating up during exercise and then cooling back down again afterwards helps to promote the action of sleep within the body.

Healthy Eating

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I know we have all heard it before, but healthy eating really does help your sleep cycle. If you put excess weight on you are more prone to disorders such as sleep apnea, this is when your throat becomes blocked by excess fat causing you to stop breathing; therefore having a disturbed sleep. Some fatty and ‘fast foods’ can also contain a lot of carbohydrate and caffeine type substances that can keep your body alert and awake. Eating a big meal just before bed is also a bad idea as your body will be busy digesting the food, therefore you are more alert.

Power down to bed

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Younger and working generations have a tendency to sit in bed on phone’s, tablets, computers or watching TV. The blue light that is emitted from these devices tell our body to stay awake (a similar affect to day time), and will therefore stop you from sleeping. It has been recommended that you turn all devices off 1 hour before bed time and do a calming activity like reading a book or having a bath. It is also good to avoid using the bed for anything other than sleeping, as if you only use the bed for sleep, your body will start to get sleepy and prepare for a better nights sleep.

So there you go, 4 small and easy changes to make sleep that bit easier. What small changes will you make to your lifestyle?

Please like and follow my blog for more helpful lifestyle tips and tricks. Posts are published every Thursday.  

Love Becca x

health

5 tips for Ulcers and Throat Infections

Hi Everyone! Over the past few months I have suffered with reoccurring throat ulcers and have now come down with tonsillitis (yay!). It is hard to know what is causing these for me because it is unknown what causes these types of infections; but here is a list of 5 tips and tricks to help avoid or treat the infection.

1. Citrus Fruits:

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Fruits such as Lemons, Oranges and Limes can irritate the flesh on the inside of the mouth/throat, so these are best to be avoided. If they do not seem to be the causer then still go for them. However if you currently have the ulcer/infection then definitely avoid to ensure it doesn’t get any worse.

2. Brushing Teeth:

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This one may seem obvious but keeping up a good dental hygiene is key. Using soft bristle brushes to avoid irritation or cutting the gum slightly that can let an infection in. If your toothpaste contains Sodium lauryl sulfate (SLS), which is the foaming agent in toothpaste but is otherwise a soft tissue irritant, then this could be the cause to your problem. Ensure you also use a medicated mouth wash (e.g. Corsodyl) to keep bacteria out!

3. Spicy Foods:

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Like Citrus foods, spicy foods can also irritate the flesh on the inside of the mouth/throat. During the ulcer/throat infection spicy foods can be incredibly uncomfortable to eat and can aggravate it, making it worse for a longer period of time.

4. Vitamins:

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A deficiency in particular vitamins can cause ulcers such as: Iron, Zinc, Calcium B-3 (niacin), B-9 (folic acid), or B-12 (cobalamin). If you continually get ulcers around your menstrual cycle then this is most likely caused by lack of iron and zinc vitamins which you would loose at this time. To ensure that I get all my vitamins I take 1000 mg Vitamin C, Skin, Hair and Nails tablets, multivitamin tablets and a tonic which includes all the B vitamins. This may seem like a lot and it may well be but this is what seems to work to avoid the ulcers or not to let them get so aggressive.

5. Home Remedies

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A few home remedies that you can try are: melted coconut oil with honey (both soothes and is antiseptic), applying ice or a small amount of milk of magnesia to the area or rinse your mouth through with some warm water with about a teaspoon of baking soda.

Do you suffer with ulcers much? If you do, have you got any other helpful tips?

Please like and follow my blog for more helpful lifestyle tips and tricks. Posts are published every Thursday at 6pm. 

Love Becca x