Creative challenges can help us hone our skills and have fun with others. Learn about the October challenges to improve your creative skills. Poetry, drawing, and writing challenges.Read More
When you hear natural remedies, what do you think of? Do you think of herbs and teas, essential oils, or maybe yoga and acupuncture? Natural remedies could be all these things, they are considered alternative methods to conventional medicine. I like to consider natural remedies as healing methods that come from the earth, or how you use and move the body to heal yourself.Read More
A good cup of tea before bed really help you with sleep? Some herbal teas may be able to help you fall into a deep, relaxed sleep.
Why Herbal Tea?
Many teas are caffeinated and that is considered a stimulant, which you don't want before bed. But, there are plenty non-caffeinated herbal teas that will be able to give you the desired effects you are looking for. They have been around for ages.Read More
I am always looking for better ways to manage my stress and maintain a high level of energy. I want to be able to do it all with out having the melt-downs and exhaustion slow me down.
I drink caffeinated coffee and tea, try to get good sleep, and attempt to eat healthy and exercise. But, sometimes it is not enough. I can be mentally drained, emotionally exhausted, physically fatigued.
I have found a simple way to help me power through those moments or calm myself when stress, panic, and overwhelm seize hold, essential oils.Read More
Because I have suffered from depression and many of you have suffered from it as well, I wanted to get some solid information to you on how to use essential oils to help treat it. Essential oils are not a magic healing solution and can take time. But, all natural remedies for depression are often not mentioned at the doctor.Read More
This article may contain affiliate links, which if used to purchase something, means I may receive a small commission, at no extra cost to you.
Are you struggling to sleep when you are stressed? I have experienced sleepless nights from stress many times. My mind won't stop spinning even if my body is tired. There have been times where my body has so much anxious energy that I can't stay asleep.
The stress may be for an interview, or a conversation you are not looking forward to having. Or, the stress may be long term from a bad work environment or turbulence in your relationships. We all will have stressful days to stressful seasons in our life. But, one thing we can't afford to miss out, regardless of the season, is sleep.
Stress is proven to disrupt our sleep. You can experience insomnia or wake up frequently. Quality of sleep is poorer and that can lead to a cycle of worry. This cycle of worry only leads to more stress. You think about how many hours of sleep you will get, and if you will be rested for the next day.
I will be the first to admit that my thoughts race and I have a hard time controlling them. This can lead to a cycle of stressful sleeping. I worry about whether I will be able to sleep well the coming night. I have counted how many hours of rest I will get then worried if it would be enough for the next day.
So, how do you get a good nights rest when you are stressed? Well I hate to over simplify this, but you need to destress. I know, before you bite my head off for starting with the obvious, I have a list of easy, short ways to destress before bed.
This list includes options that take less than a minute like breathing in lavender essential oils, to acts that take 15 to 20 minutes, only if you want to take that long. Lets start with one of the quickest ways to relax.
Smell Some Lavender Essential Oils to Increase Your Calm
I didn't actually try this specific idea until after experiencing lavender soap. I used to shower daily with lavender soap, when I studied for the bar. I was still working full time and I stressed constantly over time and money.
I had limited time to study and felt like every minute of every day had to be planned in order to get to the most out of each day. It made me completely neurotic, and constantly anxious ridden when things didn't go as planned.
Every day was exhausting. But every night ended with me washing with lavender soap. I had bought it just to see if if it would help calm me, and it worked!
First, I am not going to lie and say that I love the smell of lavender. It is okay, and the soap of lavender was like a punch in the face every time I used it. I wasn't excited to use something that was so potent. But, it relaxed me. Plane and simple it did what I needed it todo. So, I used it every day till the bar was gone.
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How To Add Lavender Oil To Your Nightly Routine
There are two ways to add lavender essential oils to your routine.
1. Rub the lavender oil with a carrier oil (to dilute the essential oil) on to your hands, right before you go to sleep.
2. Diffuse lavender for 20 minutes during your nightly routine. If you have a diffuser that can be set to a timer, set it to go off for another 20 minutes about 2 hours after you are asleep.
Believe it or not this small additions to your routine can make a huge difference in lowering your stress levels and creating better conditions for you to sleep. They also take less than a minute to do each night.
I have used this method to sleep. It is has kept me calm and relaxed through out the night. You may require your diffuser to go off a couple more times through out the night, depending on your stress levels.
Practice A Relaxation Technique
There are a few techniques below that I have used to get some excess energy out of my system before bed. Yoga, meditation and breathing exercises can help wind your body down.
Yoga is a great way to release stress and relax the body. When I focus on correctly performing the positions my mind doesn't have time to think about work, relationships, or money. The only thing it can worry about it making sure I stay balanced and don't fall on my face.
These are a few poses that I find require focus and challenge me to stay engaged with the task at hand.
1. Downward Facing Dog - where your feet stay touching the ground. Your arms are stretched straight out in front of you and your butt is in the sky. You should keep your legs as straight as you can. You should look like and upside down V.
2. Raised Arm Pose - you take your arms and are reaching back behind you. Your back is bent and maintaining balance is always the issue and the focus.
3. Legs up the wall pose - this pose helps relieve pressure from the lower back. If you sit all day you will definitely enjoy this one. Place your legs on the wall, straight. Lay on your back on the floor.
Darebee.com has a great graphic for a set of short quick poses for better sleep.
Meditation is a great way to clear the mind before bed. It is the process of stepping back from your thoughts, and quieting the mind. It can create inner peace and calmness.
When I have been able to do it for a couple of minutes, I have felt the immediate release of stress. If you haven't tried meditation and are interested in some beginner help, read How To Meditate. It will give you some easy steps to try for your first few meditation sessions, plus a free printable workbook to help you in your journey.
Get Your How To Meditate Mini Workbook
The How To Meditate Mini Workbook has 3 different meditation exercises, 6 meditation tips, and 4 resources for meditation knowledge and help.
I have also used and enjoy headspace the app. It is a guided mediation app that can help you better understand the process of meditation.
When our body is stressed or anxious we have a physical reaction to it. Usually our breathes become shortened and shallow. Our fight or flight instincts kick in and we lose the ability to think clearly. When we can realize this, and start taking deep slow breathes our bodies relax.
You can feel tension release. It can help you regain clear focus. If you would like to learn breathing exercises for before bed or to learn more about them read 7 Simple Breathing Exercises.
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Discard Your Thoughts Before Bed, Journal
One of the best ways to get rid of your excess thoughts, is to write them out. Journal all the worries, what ifs, and feelings on to a piece of paper.
I am a great believer in journaling. Physically write out your emotions to experience a better release of emotions. If you want to learn about the benefits of journaling read, Why You Should Journal Daily. Make sure that you wrap up each journaling session focusing on the positive, and things that you are grateful for. It will help redirect your mind before bed.
These are quick, easy methods to help you fall asleep after a stressful day. Add them to your nightly routine and watch how much easier it is to fall asleep. Let me know in the comments below what you have in your nightly routine to help you destress before bed.
My goal for this post is to help you understand the importance of your own self-care by scheduling and planning for it. When you give it priority in your schedule you are giving it priority in your life.Read More
How many of us feel like we get home and waste our evenings? I can raise my hand to that one. The next morning we are annoyed that no progress was made in a hobby, self-care, or even basic cleaning. This can feel like the inevitable merri-go-round when you arrive home late from work, on a regular basis.
For all of those who struggle productivity after a long day I have a few tricks to help you get the most out of your evenings. Now, you may be thinking, not going to happen. I get home between 8 or 9, sometimes later. Well, yes that is late. But, it doesn't mean you still can't use your limited time of 30 minutes or an hour and a half to benefit yourself.Read More
Journaling can truly change the way you think and view everything. If you don’t know some of the benefits of journaling, read Why You Should Journal Daily. There are some great benefits, and I feel the difference in my emotional state, and self-awareness from doing it.
Sometimes we need help finding reasons to love ourselves. So, I have put together 10 journal prompt questions to help you nurture your self-love.Read More
Learning to love yourself is challenging. We are constantly beating ourselves up, comparing ourselves, and thinking we aren’t being the best we can be. Self-love is essential for long term happiness, moving forward to success, and getting what you want out of life.
Self-love can transform our lives. So how do we start the journey of loving ourselves a little bit more? Below are steps to help you learn to love all of yourself, even the parts you wish you could hide.Read More
Happiness is a choice. Every. Single. Day. We have the choice to be happy or let other emotions dictate how we feel. Knowing and believing it is a choice is the easier part. Actually choosing happiness each moment, is the challenging one.
So, to help you choose happiness even when you are feeling blah, angry, irritated, or down, I have compiled a list of ideas to help. The following list are options to help you choose happiness and nurture it on a daily basis. You should give all of them a chance and see which ones help the most.Read More
Sometimes life hands us a bunch of lemons, and we end up sitting there beating ourselves up about the bunch of lemons. Self-loathing can be such a challenge when we continuously compare, stay in the past and believe the lies we tell ourselves.
Self-loathing is the act of hating yourself! Self-loathing can show itself in our unhealthy relationships, food, and neglect of who we really are. So, in order to fight the lies we tell ourselves here are 6 tips to fight self-loathing.Read More
So you have been stuck without a job for what feels like an eternity. For some it could be a couple of weeks, others it may be months or years. Whatever it is for you, you have hit rock bottom and sadness, despair and self loathing have kick in. It’s hard to find motivation to do much of anything. You wake up late, and prefer to nap the day away. Sleep has more appeal than your life, if anything it eats up the day so there isn’t too much time spent thinking about your circumstances. Rejection is taking its toll and really you wonder if you should have chosen another profession or why you liked this profession in the first place.Read More
The fun in funenployment usually fades within the first couple weeks as the dull monotonous days blend into one another. Looking for a job can be tedious and with no real reward like a paycheck at the end of the week for your hard work. Bordom can set in because of the solitary days and repetitive activities. As someone who has been through it on multiple occasions and understands the mindset, I and others have done a couple of things to get through each day.Read More
It can be extra challenging to get your people time in when you spend all day at home job hunting. Even for the introvert a taxing loneliness can creep in. I have been unemployed in 4 different states with very different experiences for each of them. The people I had available to me were different. I have known just one person to being surrounded by family. One thing I realized was how I used my time to connect with others was just as important as getting it. It could be going out every night or having a cup of coffee with a friend once a week that fills your needs. But, the purpose of the interaction and who it is with can make the world of difference. Here are some different ways to have human interactions that may be more meaningful and fun.Read More
Often during unemployment we feel a lack of purpose. There are no longer the pressing deadlines, important needs to be met by you, or expectations from others. I have felt like an absolute bum and waste of space during times of unemployment, but I have realized that it is a state of mind. Your purpose is always showing up and being the best you can be.
Feeling like you have purpose is based on how you define it. Which can be difficult when society says even a shitty employment is better than no job. During unemployment you have to define your purpose. Do not limit it to just finding another job. Purpose goes beyond employment - it is how you can serve others, or make an impact. So how will you serve others today? Is it related to your goal employment like volunteering in that field? Is it mentoring or teaching? Does it have nothing to with your goal 9 to 5 and more to dRead More
Everyone has a different expectations or desires of how money will function in their life. Some people place it on an alter and give it all their time to obtaining it. Others wish it didn’t exist and don’t want to devote that much time to it. Many are in between, seeing its value but not sure the best way to manage it.
Below I discuss how 3 categories of people don't have a healthy relationship with. I also prescribe steps to help each different person have a healthier relationship with their money. You may see yourself in one of the categories. Or you may see that you act different ways depending on how much money you have. The categories are only their to show different ways to get to the same place, a healthy, balanced relationship with money.Read More
Morning rituals are all the buzz, but can seem intimidating when people talk about journaling for half an hour, doing their morning workout, and reading for half an hour. When you are busy, a morning ritual can be more of a hassle than a self-care ritual. Well, I am here to tell you that your morning ritual can be anything you want it to be, and fit into your schedule.
I am going to talk about some different ideas to have in your morning ritual, and suggest time limits so that you can enjoy it without worrying about being late for work.Read More