Thursday, June 1, 2017

Say Goodbye to Sleepless Nights! 10 Essential Oils That Help You Sleep Soundly.

I can vividly recall all those sleepless nights where I was unable to sleep due to pressure from the work, family and a general deterioration in health. Sleep is an important part of our health mechanism but most of us find it extremely difficult to sleep due to stress and pressures of the life.

Long commute times, eating and drinking late in the night, consuming caffeine, failing to deliver on time and thinking about our next meeting are all the factors most of us face every day.

The result of this stress is lack of sleep or quality sleep.

Not being able to fall asleep leads to increased stress levels and bad moods. Taking medication for sleep comes with its own share of side effects.

So, if you’re looking for a healthy way of promoting sleep you should opt for essential oils.

When all else methods fail to help you have a good sleep, try essential oils.

My own personal experience with lack of sleep pushed me to research and find new ways of hacking the sleep. I read almost every good quality book on how to hack the sleep and get sufficient and refreshing sleep during the night.

I tried from meditation, hypnosis, using special sleep curtains to darkening rooms to pitch black. Though almost every method worked but what I found more refreshing and relaxing was the use of oils for sleep.

So if you do not want to use any medication, listen to hours of sleep music, here are some tips for you to use some essential oils for having a good quality sleep:

Let’s get your bedroom ready for a good quality sleep!

Before using any oil, it is important to find a best oil essential oil diffuser.[1]

Setting up the environment through a good quality essential oil diffuser is important because it can detox the room environment and add more aroma and fragrance to the overall ambiance of your room.

Apart from having installed an oil diffuser, you must also make sure your room is darkened sufficiently. Shut off all lights and put your mobile phone on airplane mode as radiations from the cellphone signals can interfere with the sleep.

Lavender Essential Oil

Lavender is known to help release tension from the body and relax muscles. Studies from the University of Southampton (UK) revealed that people who used lavender slept 20% better than the study’s placebo group.

Valerian Essential Oil

While the smell of Valerian isn’t the most appealing, this essential oil does wonders to help you relax and give rise to a sense of peace. You can try to mask the smell by trying out different blends.

Neroli Essential Oil

Neroli or orange blossom is another great essential oil for you to use. You’ll also find it as a component in various perfumes. It’s used to treat people experiencing hypertension.

Vetiver Essential Oil

If you’re into earthy smells, then vetiver is for you. It can effectively treat sleep problems that occur due to hormonal stress.

Clary Sage Essential Oil

Another essential oil with a comforting scent, the nutty aroma of clary sage is another stress reliever that promotes healthy sleep.

Roman Chamomile Essential Oil

Chamomile has a lot of variety out there so make sure you get the roman one. It has been used to make a relaxing cup tea as well as to promote sleep.

Patchouli Essential Oil

The fragrant smell of patchouli essential oil makes it one of the best options to choose when searching for a sleep-promoting agent.

Cedarwood Essential Oil

Cedarwood essential oil is perfect for people who find relaxation in the earthy fresh smell of cedarwood.

Sandalwood Essential Oil

While finding high quality sandalwood essential oil might be tough, it can help treat insomnia.

Marjoram Essential Oil

This essential oil can prevent you from tossing and turning while in bed and help relax your body for better sleep.

Pick your favorite fragrance and use the essential oils in your way

Essential oils can be used with a diffuser. Make sure to diffuse oils at least thirty or sixty minutes before going to bed.

However, if you don’t happen to have a diffuser, you should take a drop or two in your palm, give your hands a quick rub, and then use your hands to rub your neck, shoulders, feet (make sure to rub under them), and even your stomach.

You can also mix in a bit of coconut oil to act as a carrier to help the essential oil spread.

Another way for you to use essential oils is by mixing a few drops (3-6) of the oil with baking soda or Epsom salt in a bathtub filled with hot water.

Soak in it for at least half an hour before going to sleep.

One thing you must ensure that there is no pimple inside nose as it will block your ability to smell the fragrance of the oil.[2] Get it removed before trying any of the above mentioned oils.

Feel free to test the essential oils that work best for you and turn your life for the better due to good sleep.

Reference

[1] Natural Lifestyle Adviser: 12 Best Essential Oil Diffuser Reviews 2017
[2] Healthy Skin Adviser: Pimple Inside Nose: Causes, Symptoms and Treatments

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6 Ways to Instantly Stop the Suffering From Leg Cramps!

Leg cramps are very common and can affect people of all ages for a variety of reasons. Whether you get leg cramps occasionally or regularly, there are ways in which you can get relief as well as methods to help prevent future cramps.

Why Is It Important To Learn How To Treat Leg Cramps?

When you get leg cramps, you can find yourself facing high levels of discomfort and if you get them during the night they can heavily impact your sleep levels.  It is important to look at ways of treating these cramps, and there are various methods that you can choose from.  It is also important to look at the long term methods that you can use in order to prevent these cramps. While leg cramps are not generally harmful in themselves, they can create hazards depending on what you are doing when the cramp strikes.

What Happens When Leg Cramps Strike?

When you experience leg cramps, you will feel a sudden tightening and spasms of the muscles in the leg.  Most often, this occurs in the calf muscles and it can be quite painful.  In addition, even when the cramp has gone, you still feel tenderness and soreness in the muscle for a while. In many cases, these cramps tend to occur during the night, but this is not always the case. While they are usually harmless, they can put you in danger if you are engaging in a specific activity such as driving when the leg cramp strikes.

These cramps are not harmful in themselves, but the intense and sudden spasms that they cause can put you in danger. When the cramp strikes, you will feel the leg muscle tighten and seize up suddenly. This can come as quite a shock, as there is no gradual onset. The leg cramps can disappear just as suddenly but you will most likely be left with sore, tender leg muscles for a few hours. The leg cramps themselves can last for just a few seconds or for up to ten minutes or so.

Reasons Behind it.. Why Do We Get Leg Cramps?

There are a numerous causes relating to leg cramps. It has become far easier to learn about conditions like this through health news report on CNN news and other media channels. This makes it painless to look at methods of treatment and prevention. So, let’s take a look at some possible causes of this condition:

• Strenuous exercise, where you have put the leg muscles under too much strain

• Poor leg circulation

• Dehydration [1]

• Certain deficiencies including magnesium, calcium, and potassium

• Not conducting proper warm up and cool down procedures before and after exercise

• Muscle fatigue

• Medication side effects

• Underlying issues

These are some of the main causes of muscle cramps. Some of the possible underlying causes that could cause leg cramps include liver disease or even pregnancy. Medication such as statins[2], which are used to lower cholesterol levels, can also cause leg cramps.

Quick Relief for Leg Cramps

When leg cramps strike, the one thing you are desperate to do is to make them stop. The intensity with which they can affect you causes a lot of discomfort and comes as a shock to the system. These six solutions can help to quickly alleviate leg cramps so that you can benefit from speedy relief from the discomfort. So, let’s take a look at some fast-working solutions for the treatment of muscle cramps:

1. Stretching: Try to do some stretching when the cramps strike. It doesn’t have to be anything complicated – simply stretch the muscles in the leg through movement such as standing against a wall and stretching the leg behind you.

2. Relaxation: Relaxing the muscle can also help. Many of us instinctively try and fight the cramp, but this can sometimes make it worse. Instead, try letting the leg muscle relax and resist the temptation to try and push through it.

3. Massage: If there is someone with you, try getting them to massage the area where the cramps strike. This can help to alleviate the cramps and can help to combat the soreness that follows.

4. Heat application: You can also apply heat to the area when leg cramps strike. This can help the cramp to subside more quickly. You can also use a product such as Deep Heat, which will provide you with massage and heat benefits.

5. Flex your toes: A very simple method to help combat leg cramps is to flex your toes upwards as soon as the cramp strikes. Flex and then point your toes, and hold the position for a few seconds.

6. Walk on your heels: You may feel a little silly doing it, but walking around on your heels can help. This can improve the flow of blood to the leg muscles, which means speedier relief for you.

How To Prevent Leg Cramp In Long Term? 

It is also important to look at the long term prevention of leg cramps, particularly if you get them on a regular basis. Preventing leg cramps in the future is dependant on the cause of the cramps. For example, if you are getting cramps as a result of your medication, you may want to speak to your doctor about a change in medication. Some general tips to help with the long terms prevention of leg cramps include:

• Drink more water to stay hydrated

• Combat vitamin deficiencies with supplements and a change in diet [3]

• Always warm up and cool down when exercising

• Be careful of putting your leg muscles under too much strain too suddenly

• Limit the amount of alcohol you drink

Of course, if your cramps are in relation to an underlying problem, you should speak to your doctor about more specific methods of long term prevention.

Take The Advice With You!

While leg cramps are often inevitable simply because of our lifestyle and our bodies, making sure you are aware of how to treat them can prove invaluable. Also, ensuring you are aware of ways to prevent future attacks can be very helpful to yourself and people around you. These tips on both treatment and preventing leg cramps can help to reduce the number of attacks you have. They will also help you to alleviate the cramps more quickly if and when they do strike.

Reference

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You Don't Need Extremely High IQ to Be Successful, You Need Self-Control

Is self control overrated?

Whether you’re trying to lose weight, or wake up earlier, we’ll share with you the research behind self control.

You don’t need extremely high IQ to be successful, you need self-control.

Before we talk about the limitations of self control, we should first understand the benefits of controlling oneself.

Throughout our lives, there will be countless list of bad habits that we’ll need to overcome. For some of us, it could be quitting junk food. For others, it could be avoiding procrastination when you’re trying to learn a new skill. Here’s what research has found.

Researchers from University of Pennsylvania explored self-control in eighth-graders over the course of the school year. They gave students a task in which they had the option of receiving $1 immediately or waiting a week to receive $2.

What they found was interesting.

Students who decided to wait a week to receive $2 also had better attendance rates, test scores, and were more likely to attend better institutions. In other words, self control, was more important than IQ in academic success.

Another study was done by Duke University with a group of 1,000 individuals. [1] These individuals were were tracked from birth to age 32 as part of a long-term health study. They found that those with high self-control had fewer criminal records, higher income, and overall had greater physical and mental health.

Self control is not about forcing yourself.

The key to self control, researchers found, is not trying to increase willpower, but finding alternatives. What do we mean by this?

Say you want to quit smoking. Instead of figuring out all the possible ways on how to break this bad habit, you should satisfy your temptation with… chocolate for example.

Researchers from UC San Francisco invited smokers into their test labs, and half were put in a room full of baked goods, while the other half got vegetables.

After awhile, they were asked to step outside for a break. When they returned, they found that those who resisted the baked goods were more likely to smoke during the break.

Self-control is limited. Try stick to one goal at a time.

What could explain this?

The theory is that self control is indeed limited. Those that resisted the baked goods were in a form of ‘stress.’ And by resisting one form of a stress, they were much more likely to succumb to another craving.

The bottom line is, instead of trying to simply increase self control, admit that it’s limited. Rather than trying to kick two bad habits at once, figure out what’s more important and tackle it one at a time.

Reference

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Why You Shouldn't Aim at Being an Optimistic Person

There is no disputing that it is important to be positive. But what most people won’t tell you about is the importance of negative emotions.

I knew a guy who was potentially the most optimistic person anyone could meet. His resilience was like no other. I shall always recall the time when someone we knew had suffered a miscarriage. He said cheerily to her, “That’s not really bad news because it means you can still get pregnant again!”

It seemed as though he was incapable of feeling anything negative. Nothing would upset him–not even tragedies where people died. Then one day, something happened–one small event triggered something within him. Suddenly, all of those years of emotions that he suppressed surfaced all at once. It resulted in him having to take several months off work as he fell into a deep depression.

Resilience is part of being optimistic, but it doesn’t mean that they are both the same thing. And although trying to be optimistic is good, there are times when it could have an adverse effect.

Studies: one of the biggest contributors to psychological issues is emotional avoidance

It is human instinct to want to abstain from things that make us feel hurt. But repressing emotions such as sorrow leads to long-term issues such as depression or anxiety. For instance, if a loved one passed away, you should not give yourself a time limit to rush through the stages of grief.  [1]

Many studies have proven that one of biggest contributors to psychological issues is emotional avoidance.

One such study [2] was conducted by Florida State University. Stress responses were measured by the heart rates of people who were alcohol dependent and exposed to alcohol-related cues. Those who restrained their thinking had much higher stress responses to the cues than those who did not suppress their thoughts.

Accepting and addressing bad emotions encourage a different kind of resilience. Some of these feelings have been instrumental in human survival since the dawn of time–whether it was fear (therefore the need to have better protection from danger) or the recognition that something didn’t feel good which motivated change.

How much optimism do we need? [3]

Too much or too little optimism is not healthy

There are good points to having an optimistic outlook as it helps you to identify opportunities and hope within challenging moments.

At the same time, having no optimism at all would mean that you may be unable to see a way out of problems.

There is also an unrealistic optimism where you may be in a state of denial about negative situations. For instance, someone with a gambling problem may simply keep gambling and tell themselves that they will win eventually (despite losing large sums of money).

Acknowledge some negative emotions are necessary

There are times when negative emotions are important. If a lion ran out in front of you, your fear is what would cause your survival instinct to kick in.

Remember you can adjust anytime

Not everything is within our control. Sometimes, you need to accept that and move forward in the best way possible–even if it is an option you do not like. You may have bought tickets to the theatre but there is a train strike. It could mean getting a taxi, and it’s ok to not feel happy about having to spend that extra money.

People who get caught in undercurrents while swimming often tend to panic and try to fight against the current, which only causes fatigue and drowning. Doing the opposite and going with the current will mean they can eventually swim back to the shore as the current will eventually weaken. Fighting against emotions that need to surface is the same.

It is ok to not feel happy or positive all the time. If you feel sad or have the need to cry–embrace it. Tears can sometimes be your body’s way of giving you a hug.

Reference

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The Ultimate Workout for Those Who Say They Don't Have Time to Exercise!

“I want to exercise, I just don’t have enough time.”

How many times have these words come out of your mouth?

If you’re like most of us, you think that staying fit requires hours at the gym, long evenings spent jogging, and lots of fancy equipment.

That’s actually not true.

There are loads of new workouts which are designed specifically for people with very little free time – and HIIT workouts are some of the best.

What are HIIT workouts?

HIIT stands for high-intensity interval training, and is a type of workout that combines short bursts of intense exercise with less intense recovery periods.

It’s ideal for anyone who wants to stay fit without adding another chore to their already busy schedule.

Ready to learn everything you need to know about HIIT workouts, and how to get started?

Then read on.

What does a HIIT workout involve?

Confused about what you actually do during a HIIT workout?

There are loads of different workouts, suitable for people at different fitness levels.

We’ve given one basic example below, to give you an idea of how HIIT looks in practice.

Beginner HIIT workout

Complete the following exercises for 45-second intervals, with a 15-second rest interval after each.

Repeat for three rounds, resting for one minute between rounds.

1. Pushups.

2. Squats.

3. High knees running on the spot.

4. Side lunges.

5. Jumping jacks.

See how simple HIIT workouts can be?

You don’t need to learn any complex moves, or splash out on any expensive equipment.

What happens to your body during a HIIT workout?

Curious about exactly what’s going on in your body during high-intensity interval training?

During periods of intense exercise, your body needs more oxygen than usual. This leads to an oxygen shortage, which causes your body to ask for more oxygen during the recovery period. This keeps your heart rate high and causes you to burn more calories than you would in a regular workout. [1]

What should you focus on during a HIIT workout?

To see maximum benefits from your HIIT workouts, it’s a good idea to define a goal beforehand.

You might be looking to:

  • Burn fat and lose weight.
  • Increase your endurance.
  • Improve your performance in high-intensity activities.
  • Stay fit and healthy.

Pick a goal beforehand, and look for workouts tailored towards helping you achieve it.

Depending on your goal, you’ll vary the lengths of your work and rest intervals, the intensity of the exercises you choose, and the length of your overall workout.

What do HIIT workouts offer?

HIIT workouts aren’t just convenient – they also have loads of amazing benefits. Check out the list below.

1. Increase your endurance. If you take part in another sport, like running or cycling, there’s a good chance you’ll notice an increase in your endurance after completing HIIT workouts.

2. Keep burning calories after your workout. HIIT workouts send your body into overdrive, which means you keep burning calories even after you’ve stopped exercising. Bonus!

3. Good for your heart. Pushing yourself to exercise until your heart rate increases is good for heart health and promotes healthy circulation.

4. Boost your metabolism. Because HIIT uses more oxygen than regular workouts, it boosts your metabolism – ideal if you’re trying to lose weight.

5. Easy to stick to. Short, simple workouts are much easier to stick to than complex training plans. It’s much easier to stay motivated when you can workout anywhere, and with HIIT, you can.

Wait…there are risks of HIIT workouts?

Like any workout, HIIT does carry some risks. It’s important to choose exercises you can carry out safely, and avoid pushing yourself too hard, too fast.

If in doubt, always ask a professional for advice before attempting a new workout.

Are you ready to try out your first HIIT workout?

There’s no time like the present, so try the simple routine below today!

Sick of being unfit?

Stop using ‘not enough time’ as an excuse, and start planning your next HIIT workout today.

Reference

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How to Achieve Quick Success at Work Even If You're Lacking in Clear Direction

Designing your career can feel like an incredibly risky business. Having a good career coach by your side makes that challenge much more manageable. Whether you’ve ended up somewhere that feels like a dead end or you’re worried about the options ahead of you, taking the next step in your career is stressful.

Will you be able to handle a new position? What skills are you developing, and which are you neglecting? Which path is most viable, and which has the best financial incentive? A career coach won’t present you with the exact job opportunity you need at the right time, but they will help you answer all these questions, and more, that can help you create a roadmap for your future path.

Why Each of Us Needs a Career Coach

A career coach is helpful for someone looking to make a major change[1] in field, position or goal. This person will discuss with you your personal life goals outside of your career, and then discuss with you which careers are compatible with those goals, and which will require compromise. They will evaluate your personality and skills in order to determine which position best aligns with your talents, as well as which will demand things of you that you wouldn’t be able to provide.

Your career coach can help you design a path [2] and an ultimate map for your future, including identifying what steps you will need to take to get there, what skills you will need to improve, what training or education you should seek and what industry you can consider. And although a career coach won’t hand select jobs to you, they will help you navigate through the job hunting process. Your coach can offer tips for getting through interviews, a keen eye to go over your cover letter, resume and applications, and advice on where to hunt for good positions.

How Having a Coach Can Fast-Track Your Career Success

Making a major career change, whether it’s changing the role you take on or the industry you work in, can feel like an impossible struggle. Outside of college, you rarely get an easy opportunity to prepare yourself for entering an industry, which makes a mid-life change feel overwhelming. This is where a good career coach comes in. He can help you figure out how to make that transition between positions or industries, including learning what skills you can put forward, what you can do to improve your qualifications and where you can enter in the industry to begin your new path.

A career coach will not do your job search for you, will not personally network you into an industry and will not give you a magical leg up. If you aren’t trying to make a major career change, you likely don’t need their services – your own knowledge of the industry or position should be comparable to theirs, or a quick Google search about people in your field should answer your question.

How to Find a Career Coach Who Caters to Your Need

Once you’ve decided you want to make a change and begin the hunt [3] for a career coach, you must be on alert for scammers. Plenty of people are trying to sell you promises they can’t keep. Avoid career coaches who seem to have a plan for you before you tell them about yourself, as well as coaches who have no references to give.

Try networking around for a career coach among friends and associates, searching for recommendations and previous experiences. Since there are no specific qualifications to make someone a career coach, it is important that you know someone’s reputation in order to consider them as a coach. Don’t call up the first person you find on Google – look for recommendations, reviews, honest opinions and feedback from your industry, community or connections. Look for news about your coach, their presence on social media and on the internet in general

Your coach’s personality will play a major factor in how comfortable you are with them, so feel free to request an informal conversation or interview before committing to anyone, but a career coach’s time is valuable – payments can run up to $300 per hour – so most will likely not give you too much free time to talk about yourself before you’ll have to start paying.

Don’t expect face to face meetings with your coach – many prefer internet or phone conversations nowadays. This gives you more freedom, however, to find a coach that fits well with you and understands your goals. Finally, don’t expect the process of working with your coach to be quick. You shouldn’t expect your coach to place you in a new career in a few weeks – the average relationship lasts six months to a year. This is about redesigning your career. It takes time.

Reference

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