Ways to get something positive out of confinement & social distancing

coronavirus lockdownThere is a very good chance I lost count of how many days we have been under what feels like home lockdown and social distancing due to COVID-19 pandemic. So many of us are in areas where those that are in charge have implemented a “Stay at home” order, which means do not leave your house unless it is necessary. Never in a million years could I have imagined people are being advised to not go to work, school, or even church due to risks of the spread of COVID-19.

I cannot just sit around the house doing nothing. It is challenging for me to not be unnamed (2)productive or be able to go to the grocery store. Considering how much I detest grocery shopping, I should be thankful for the fact going to the grocery store is not an option for me. I hate being told what I can and can’t do and I might have some very mild control issues. (I know my husband would be laughing about this right now, so I am not showing him!)

To keep what sanity I do have and remain in a good mindset, I have been thinking of things to pass the time and how to view home confinement as a positive thing. I am going to share some ideas I have thought of and encourage you to let me know what you thought of this information and share any ideas you have to get through all this mess.

  1. Remember when you were a child and how much fun you had putting a jigsaw images (2)puzzle together. Enjoy while you reminisce about the excitement you experience when you completed your masterpiece.
  2. Have a little fun and give yourself a manicure and pedicure. It might not be as great as when someone else does it for you, but your nails and toes will be pretty.
  3. Choose an interesting podcast to listen to. There are millions of podcasts to listen to podcastand there’s bound to be something you will enthrall. The link I am sharing will take you to many different podcasts you can check out. https://money.usnews.com/money/personal-finance/saving-and-budgeting/articles/best-personal-finance-podcasts-to-listen-to
  4. Teach yourself a foreign language. There are many apps you can download, which will be very helpful for learning a new language. The link I have shared will take you to a list of great websites that will help you learn whatever language you desire. https://www.lingualift.com/blog/best-language-learning-apps/
  5. Write a letter to a friend or family member to let them know you are thinking about them. Or, think about a time when someone did something nice for you and even thank-you-600went out of their way to help you. Write this person a warmhearted letter acknowledging what they did and why you are appreciative. This caring letter will make the other person surprised and overjoyed.
  6. Over the years have you accumulated insane amounts of Tupperware? I will tell you that I have accumulated a lot! Organizing where your Tupperware is store by size and matching the lids, which will serve you well in several aspects. One, being organizing will help the massive clutter. It is true performing something like this, will give your mind a break from the COVID-19 stress.
  7. Now is a great time to go through your closet and determine what you will wear again and those you will never wear. Many of these items could be given away to 51bAji8JsgLhelp someone in critical need. We are now helping someone else and clearing space I nm closet I know this will sound crazy, but that’s okay! I enjoy organizing my closet and tend to have it in order by color, like from light to dark A little insane, right?
  8. We all have at least one drawer where we throw things because they do not have a designated home. Going through this drawer and either throwing things away or putting them where they need to be will help with decluttering our mind.
  9. Knitting and crocheting can be very relaxing. If you do not know how to either crochet or knit, watch a few YouTube videos to learn how!
  10. Coloring is no longer for kids only. There are many great adult coloring books unnamed (2)available and if you do not have one coloring page, pictures are available online to print and then color!
  11. Maybe it is just me, but I have a ton of makeup I have not used in years and really need to let some products out of the house. We can go through our makeup drawer and decide which products will not be used anymore and ones that will continue being used.
  12. As silly as this may sound, reorganize your dresser drawers. You know there is at least one thing you can’t even remember the last time you wore or used, so it might be time for donating!
  13. Discover new music! YouTube offers many music videos for a wide range of songs. Any type of music you enjoy, you can watch the video, plus Pandora and Spotify will give you more great music to uncover.maxresdefault
  14. Do something silly, like attempt writing with your non-dominated hand and laugh at how awful it looks. You can try training yourself to write with your non-dominate hand which might be frustrating, but could be interesting!
  15. This is a great time to catch up on the sleep we have been deprived of. We can enjoy catch upthe time we do not have anywhere to be and there is no rushing around.

Thank you so much for visiting my site today. I hope the information I have provided will be beneficial to you while we are in difficult times. I am excited to read what you think about my ideas and even more excited to read your suggestions. Of course, we do not know how long we will be in this situation, but we can make the most of a difficult time by working together. Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

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❤Always, Alyssa❤

Ways to care for your mental health during a pandemic

coronavriusOn March 11, 2020, both the Centers for Disease Control (CDC) and the World Health Organization (WHO) declared a global pandemic due to the coronavirus. The coronavirus has affected 192 countries and territories worldwide and 1 International conveyance, the Diamond Princess Cruise ship. It has steadily been causing vast amounts of turmoil in most households around the world.

Only to add the apprehension things have occurred, no one ever thought they would see in their lifetime. Starting with sporting event cancellations, school closings, mass ppe-graphicshortages of personal protective equipment in hospitals, delaying elective surgeries, borders closing to International travelers, malls with either adjusted hours or closing altogether, restaurants only offering take-out, grocery store’s shelves are pretty much empty, employers being forced to allow employees to work from home if the work permits or laying employees off because they can’t afford them,  and I am sure there is more that I didn’t remember.

Even though it will not be easy, we all need to find ways to calm our overactive anxiety and feelings of distress. First, how many times do you check for updates regarding the coronavirus? Second question, how many news outlets, whether it is TV or online news CoronavirusAMUpdatesources? It may help your anxiety and stress levels if you try limiting the number of times you check for updates, such as no more than 2 times a day and NEVER right before bed. It is also very important to choose a credible news outlet for your source. It could provide you additional security to have at least two trustworthy sites because it will allow you to fact check the information.

No matter where we live, we are all in this together and will be until things start to improve. Not to sound negative, but things will probably get even worse before they begin to get better. It is critical to listen to and rely on trustworthy news outlets and WEBREADY_Free-Press-Editorial_Oped_Hannah-Riseman-900x600actual public health experts. It doesn’t matter who the politician is, they did not dedicate their lives to healthcare.

What does your body go through when stress and anxiety reach extremely high levels? What exactly is causing you the most worry? What do you fear the most right now? Is there anything you can do to make what you are worried about easier or end altogether? Allow your mind the time and honesty to answer these questions. Maybe this will distract you some and provide you clarity of your feelings.

The unfortunate truth is we have no control of this virus, but we do have control of what copingwe do and how we cope with major situations. I am going to share some ideas that may provide distractions to relieve your anxious mind.

  • Connect with family and friends via video chat, phone calls, emails, and social media.
  • Yoga- If you have not practiced yoga before and want to start, now might be a good time because learning and trying new things could be enjoyable and a healthy distraction.
  • Meditation- If you have never meditated before, that’s okay because there are numerous apps available that are easy to follow, such as https://www.headspace.com/ and https://www.calm.com/. You could also visit Bella’s website https://thoughtsnlifeblog.com/. Bella has many posts about meditation that are absolutely amazing and helpful.
  • Controlled breathing, which is called square breathing. Imagine your breathcoping traveling along a square. Inhale up the first side of the square, count to 3, and exhale. Do this on all sides of the square!
  • Read a good book
  • Watch a comedy
  • Eat familiar foods that you enjoy
  • Free yourself from stress by coloring
  • Form a calming atmosphere with sweet aromas
  • Get out your knitting, crocheting, sewing or any other creative craft you enjoy
  • Take a warm bubble bath to drown your stress away
  • Contemplate with your journal. If you do not have a journal, it might help you to EPIDT6GUCNBRLE5PF4CDD73D4Ystart one now
  • Pour yourself a warm cup of tea
  • Refresh yourself and skin with a facial mask
  • Get a deck of cards, puzzle or board game out to play

We do not really know how long we will continue being in monumental amounts of turbulence. We realize there is so much we do not have control over, such as how long we will be dealing with this pandemic, how many people will suffer because of it, or how our communities will be affected. None of this is easy to accept or even understand, but there are several ways we can reduce our personal risks of obtaining the virus.

  • Wash your hands frequently for at least 20 seconds with soap and water or handCoronavirus-Twitter-card-pic.xc9f75d90 sanitizer that has at least 60% alcohol
  • Avoid touching your face, eyes, nose, and mouth in particular
  • Even if you do not feel sick, stay home as much as you can
  • Avoid crowds and gathering with more than 10 people
  • Avoid all non-essential shopping and travel
  • Keep 6 feet of distance between yourself and others when out
  • To help support your immune system, get plenty of sleep
  • Follow ALL recommendation from health establishments

self careWhile we remain in distressing time we need to not forget to care for our body and spirit. The following ideas are ways we can tend to our self-care while we deal with disturbances caused by the coronavirus

  • Be kind to yourself:

If you’re experiencing depression and or anxiety, go easy on yourself and know you are not alone

  • Maintain a routine as much as you can:

Even though you might be confined to your house, continue your normal sleep, meals, and work schedule

  • Make time for the activities you enjoy:

Read that book you’ve been meaning to start, play games you find enjoyable, cook julyselfcaresomething, and create something or anything else to occupy your mind from the stress you have been feeling

  • If possible get out in nature:

Sunshine and fresh can be beneficial for our mental and physical health. Whatever you do, obey the restrictions that have been put in place, keep your distance from people you may encounter, and avoid crowds

  • Find ways to exercise:

Of course, all gyms and exercise classes will be closed, but you can find alternative ways to exercise. Staying active will help relieve stress, anxiety, and even manage our moods. Get creative with what you are images (2)able to do without equipment, such as using your own bodyweight to exercise

  • Avoid self-medicating:

Be cautious about using alcohol or other substances to control your anxiety and depression

Thank you for taking the time to visit my site today. I hope the information provided will be beneficial for you and your family. Times are anything but easy right now, but hopefully things will start improving very soon. I hope you have a great afternoon and you are feeling the best you can. Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

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❤Always, Alyssa❤

 

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How to not feel trapped by life

pursuit of happinessWe are all in the pursuit of happiness for our life. We must try to discover what we truly want from the life we are living. We can easily begin to feel trapped by our aspirations, triumphs, failures, and responsibilities. We can inflict these on ourselves or they may be imposed on us by outside forces.

Our ultimate goal needs to be to not feelwindow-335607_960_720 trapped in life because there are so many pathways for a joyful, prosperous life that there isn’t a good reason to not aspire for something healthier.

It is crucial to create your own journey and not view something as better but focus on making things healthier. This can enable us to free our mind from feeling trapped in our life. Below are ways we might be able to get to that free point.

  1. Live below your means

There is so much marketing that encourages consumers to buy new products. They promote these new products as better and those they will make people happy, which isn’t true.

live belowThis creates the thoughts we need to make more money so we can buy bigger houses, newer cars, up to date brand name clothes, or the most current electronics, even though the one bought last year still works.

Living below our means gives us the freedom to not be a slave to a job that makes us miserable. The advertisements that are created to grab our interests need to be ignored because most of those products are not needed. Balancing our needs with wants is important to acknowledge.

  1. Accept responsibility for your choices and actions

We are the only one that can save ourselves from the decisions we have made. There arerespp too many people that spend their time complaining about how awful they think their life is, instead of putting the effort into making the changes we need. There are times bad things happen to a person that can’t be avoided.  When this does happen, we need to accept what occurred and move on the best we can.

The truth is, many only want to blame everyone and everything else for their hard times in life, but they fail to look in the mirror for the blame. It is important to look in the mirror because often times there is no one else that can fix our problems.

  1. Strive for a healthier lifestyle

Living an unhealthy lifestyle will negatively influence our quality of thoughts, emotions, bband life.

Easy choices like cutting back on unhealthy foods, trying to get a little more regular exercise, and the proper amount of sleep each night can drastically improve our mentality and perspectives. A healthier lifestyle can depend on the foundation of sleep. The deeper stages of sleep are when our brain produces the images (1)chemicals to maintain our mood and balance throughout the day. Both our moods and emotions will suffer if we don’t get enough sleep.

Food and drinks provide our minds with the nourishment we need and offer us our energy throughout the day. The simple changes we can make to drink less sugary and caffeinated beverages and more water can provide mental and physical health benefits.

  1. Embrace change when it is the only option

Growth and change are things that can’t be avoided if we are living a positive and meaningful life. We will make changes to our views; work on our mental and emotional health, which may show us we have outgrown some situations and or people.12-30-2018_Image_EmbraceChangeposter

Outgrowing certain situations may be challenging. Outgrowing some of our friends and even our family will be much more difficult. During this time we need to analyze the situations and people to determine which are meaningful to our life. If you view some people are toxic because of their actions, they will only continue dragging us down.

Some people actually prefer to stay stagnant in their life because it is comfortable and they do care to make changes for a healthier life. We need to try embracing changes and enjoy the amazing opportunities that will free us from feeling trapped.

  1. Learn to say “NO”

unknown-author-color-text-cream-paper-learn-say-no-explaining-8u3xAdapting to the ability to say “no” can be difficult, but it is an important skill to learn. There will never be a time when something isn’t going on or someone else doesn’t need something or even when another responsibility doesn’t come up. If we don’t learn to say “no” we will always be caught up with something and may even be taken advantage of by someone who doesn’t expect to hear us say no.

The ability to say no could keep us from feeling trapped by too many responsibilities.

  1. Do more things that make us happy

This might not be something we think about because of many different reasons that make sense to us.7df2c73195ef62c8298ee47459879666 As long as what makes us happy isn’t harming anyone else, there is nothing wrong with it. We all know that people enjoy judging others for how they live, but they really do not matter at the end of the day.

We all have the right to discover happiness and do what makes us happy. Dedicating time to what brings us happiness is necessary for self-care.

The normal day-to-day life can have a great deal of negativity and repetition. There are times when the repetition can lead us to believe we are bored with our life, which can make us feel trapped. This is the main reason for doing things that bring us joy is so important.

  1. Add spontaneity and creativity to your life

Human beings are not designed for an inflexible immutable schedule of things we mustcreativity do. Often the feelings of being trapped are more thought of being trapped due to the monotony of life.

Working a normal job, bills to pay, and other responsibilities can get too routine. We all need excitement, creativity, and spontaneity in our life. Whatever we do doesn’t need to be expensive, it can simply be a walk in the park or a short scenic drive. We can even do something creative that can be displayed around the house or given to a friend or family member.

  1. Seek help from a professional

crossroad signThere are many reasons a person may feel trapped and not all will be easy to figure out. The reasons could lead to depression or other mental health issues.

It might not be easy admitting the need to talk to a professional, but it might be worth it. Talking to a professional could help get past the feelings of being trapped.

 

Our life doesn’t need to feel like it is a chore because it has so much more to offer. If we can learn to replace our negative emotions with healthier thoughts and habits, we can allow ourselves a more fulfilling life.depositphotos_110108908-stock-illustration-healthy-body-helthy-mind-healthy

Thank you for stopping by my site today! I hope what I have shared will be beneficial to helping you do what you need, so you can have the happiest life possible. I do look forward to reading what you thought about this information and I will respond as quickly as I can. Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

love-2-e1526867753936

❤Always, Alyssa❤

Three Helpful Sleep Practices

  1. Good nights sleep

Do you ever have trouble falling asleep and or staying asleep? Do you find it difficult to turn your brain off from any stresses you might be experiencing? I know I do because my brain is on constant overdrive. I have discovered a few sleep practices; I wanted to share with y’all to try.

  1. Progressive Breathing:

First, try counting each inhales in seconds, then each exhales by two counts. Simply by doing this exercise before bed, you can be provided with many benefits which include Progressive-Muscle-Relaxation-1 (1)relief from insomnia and anxiety and peaceful easy feelings. Try the following steps tonight and see how much it will benefit you and your sleep.

  • Begin by sitting in a comfortable position, keeping your spin straight.
  • Close your eyes take a few deep inhales through your nose and exhale from your mouth.
  • Inhale through your nose for a count of 3 seconds, and then exhale through your mouth for count of 5 seconds.
  • Inhale counts 4 seconds, and then exhale count of 6 seconds.
  • Inhale count of 5 seconds and then exhale count of 7 seconds.
  • You can continue with this pattern increasing inhale count by 1 and exhale count HL-templateby 2 each time for as long as you are comfortable. Do not increase more than you are comfortable with considering this will not work if you are not at ease. The important part of this exercise isn’t the length of your inhales, it’s the exhaling longer.
  1. Visiting Your “Happy Place”:

The purpose of this exercise is to mentally put yourself in a setting where peace and relaxation are purely natural. We can prompt our brains to release serotonin, which makes us feel good and helps override panic by spending time in our “happy place”. This doesn’t mean we are avoiding any stress we might be feeling, but rather we are learning how to cope with the stress. We don’t want to allow stress to control our sleep; we want to be in control of the stress.

Let’s try creating the perfect place in our minds!Happy Place

  • Sit tall or lie down comfortably, supporting yourself with blankets and pillows. Create the most peaceful setting possible in your mind.
  • Now close your eyes. Focus your attention on your breathing while gradually relaxing every muscle in your body.
  • If you find it difficult to create a pleasant image, just focus on the journey you would take to get there. The journey might take a lot of effort, but the purpose is well worth it.
  • Image there is a protective entry-way made of light. This entry-way keeps the outside world out and provides restfulness and peace.
  • Picture a peaceful and beautiful scene, a place where everything is exactly where you picture it in your “happy place”.49877854edac394a4db2ef479cf7c2cc
  • Submerge yourself in the sensory elements of the beautiful place. For instance, imagine the warmth of the sun heating your skin, the sounds of the waves crashing on the shores and the smell of saltwater filling your nose. The feeling of warm sand surrounding your feet.
  • Linger in this comforting place as long as you can, even if for only a few minutes. It will help!
  • If any thoughts from the day appear, gently guide your mind back to the peaceful place you had been in. In a tranquil state of mind, bring your focus back to your breathing
  1. Emotional Landscape:

Direct your imagination to help overshadow the tormenting and agonizing thoughts keeping you awake at night. By gaining a different perspective on your emotional landscapes, you are giving yourself the liberation for relief. You are basically renewing your subconscious mind to distinguish emotions without allowing them to dictate your course of sleep. Sounds pretty interesting, doesn’t it? Follow the steps below and see what this can do for you.cover_2

  • Sit comfortably and use relaxed breathing.
  • Choose an uncomfortable emotion you would like to change. It can be anything, regret, shame, self-doubt, bitterness, and the list carries on.
  • Try to imagine yourself sitting barefoot in a place where you can feel the earth beneath you. For instance, this can be on top of a mountain or on a quiet hill or even on the beach with the whitest sand.
  • Invite the discomfort to present itself to you as a landscape. Utilize your curious mind, notice what you can see, a dark forest, vast ocean, the choice is all yours.
  • Observe any details on the landscape. Don’t force it because things will come together. Describe anything that grabs your attention, sights, sounds, colors, shapes, impressions, everything means something.
  • Recognize the place showing itself as an internal state of being you recently inhabited.91Hnl6IueiL._SS500_
  • Try to heighten your exploration by calling in a winged creature that is big enough to climb on. You could even imagine being on a hot air balloon or sitting on your own cloud.
  • When you feel ready, ask to be brought back to the mountain or hill you started on.
  • Don’t forget to bring back the steady breathing.

I hope the information I have shared with you will be beneficial and you will have a much better night’s sleep. We have all heard how important sleep is, but unfortunately,2948304_0 some of us struggle with sleep for so many reasons. I will be honest and tell you, I am unable to turn my thoughts off at night and this does include all the stress I feel daily. If you do end up trying one of these habits, please let me know which one worked for you, if any.

Thank you for stopping by my site today. I hope you have enjoyed your weekend to the fullest. Please never forget that I am always sending y’all LOTS of ❤ love , comfort, and many positive vibes!

love-2-e1526867753936

❤Always, Alyssa❤

 

 

 

 

What is an exacerbation?

downloadWhat is an exacerbation?

An exacerbation of Multiple Sclerosis can also be referred to as an attack, a relapse or an episode. All the terms all mean the same thing which is the occurrence of new symptoms or worsening of an old symptom. These range from mild to severe enough to interfere with a person’s ability to function in daily life. The exacerbation will follow the following criteria:

  • Previous symptoms become more severe or new symptoms have started to show.
  • Symptoms last longer than 24 hours, commonly lasting days or weeks.
  • A total of 30 days has passed since the start of the previous relapse.
  • Healthcare provider has ruled out all other possible causes for an exacerbation, including infection, heat, and stress.

It is critical to know when this is happening because early treatment can help reduce the4061413_0 impact on the person’s body. It must be known that no two exacerbations are alike and can change slightly.

The reason an exacerbation occurs is due to the immune system attack on the myelin sheath, which then causes slow or interrupted neuronal signals in the brain and spinal cord. An exacerbation can consist of balance problems, coordination, eyesight, bladder function, memory or concentration problems, mobility, fatigue, weakness, numbness or needle-link sensation.

Mild symptoms such as fatigue, numbness, and needle-link sensation could potentially improve on their own and not require treatment. More intense issues could be considered a severe exacerbation which could include vision loss, extreme weakness, and poor balance. During a severe exacerbation, a person’s daily activities could be a8da7fee83bb302fc12586a3f9ceba87affected and a short course of high-dose corticosteroids may be recommended by the specialist.

The high-dose of steroids helps reduce the severity and duration of the exacerbation. Even though steroids work well with the exacerbation, they can also have some rather unpleasant side effects including increased appetite, weight gain, fluid retention, high blood pressure, irritability, confusion or delirium, increased risk for infection, and easy bruising.

Symptoms for each person with Multiple Sclerosis are different. Being aware of common triggers for an exacerbation is vital for each person to know and even though symptoms can occur without any notice it is important to try avoiding certain things the best one possibly can.

4 Common Triggers for an Exacerbation:

  • Stress- Part of living with an illness like MS is emotional stress which can lead to other common MS symptoms such as depression. Stress does have the potential to lead to additional MS symptoms such as fatigue and confusion. It is a crucial part of MS treatment to have a good and solid support network of people that can help out both physically and emotionally.5b5818d351fd852135d701917fb6483c
  • Fatigue- Sleep is essential for those with Multiple Sclerosis. Small issues like lack of sleep can trigger MS symptoms. It is very important to have good healthy eating habits, sleep well, and getting exercise daily which will help combat MS fatigue.
  • Infection- Infections cause about one-third of all exacerbation. Urinary tract infections are very common because some people with MS have reduced bladder function. Any infection can weaken the immune system; even the simple ones like a cold or the flu and cause an exacerbation. It is extremely important to avoid being around sick people, but when it is unavoidable be sure to wash hands frequently.
  • Heat- Infections leading to fever can be something to worry about considering increased body temperature is a very common trigger. MS symptoms, especially tingling gets worse in the summer because of the heat. It is predominant to get into the air conditioning or take a cool shower to reduce heat symptoms from occurring.

multiple-sclerosis-awareness-month-tshirt-ms-orange-ribbon-noirty-designsThank y’all for visiting my site and reading about what an exacerbation is. Speaking from personal experience an exacerbation can be awful and also frustrating. Even though I do know that steroids help the episode duration be shorter, they cause my mood to change so much that I have a hard time with them. They cause my temper to come out much faster than it normally would and also cause me to feel edgy and unable to sleep.27b889827d7b041c766fd1b5e7ba47fa

For any of you that have experienced an exacerbation and were put on steroids, how did the steroids make you feel and did they help the episode not last too long? Also, if you have anything you would like to add to this, please let me know. I always want to spread the awareness as much as I can because I think it is important. Even in 2020 I do still think there are a lot of misconceptions about MS and people are very quick to judge, which can cause feelings to be hurt. Please never forget that I am always sending y’all LOTS of love ❤, comfort, and many positive vibes!

love-2-e1526867753936

❤Always, Alyssa❤

The importance of sleep is major

 

Importance-of-a-good-night’s-sleep-01-BlogIf you are anything like me and remain stubborn, you might not give much thought to the importance of sleep. I often prefer to just avoid the feelings of fatigue and I just keep moving along. Even though I probably have experienced one or both before, I never knew exactly what it meant sleep deprived or sleep deficiency until writing this and now I have a lot of information to share with y’all.

The bottom line is, sleep is crucial for good health and well-being throughout our lives.sleep The amount, quality of and sleeping during the right times can assist in protecting our mental health, physical health, quality of our life and even our own safety.

While we are asleep, our bodies are working to support both healthy brain function and maintaining our physical health. Sleep also enhances our learning, problem-solving skills, the ability to pay attention, making decisions and our own creativity.

blogger-image-1047161850.jpgOur immune system relies heavily on sleep in order to remain healthy and to continue defending own bodies against foreign and harmful substances. This should really grab the attention of all of us, especially those of us that already have weaker immune system, and heighten our desire to change our sleep patterns so our immune system can be stronger.

Deep sleep triggers our body to release hormones that promote normal growth. The hormone that is released during heavy sleep actually boosts muscle mass and helps repair cells and tissues. This hormone also maintains a healthy balance between the feelings hunger and09_15_i_powerofsleep-copy.jpg feeling full.

We just briefly went over some of the positives regarding getting the proper amount of sleep; let’s now go over the negative aspects to not getting enough sleep. Sleep deficiency can alter parts of the brain, including trouble making decisions, solving problems and controlling our emotions and behaviors. Sleep deficiency also can lead to depression, risk taking behaviors and can go as far as suicide.

Ongoing sleep deficiency has been linked to many other risks, including obesity, heart disease, kidney disease, high blood pressure, diabetes and stroke. Continued sleep deficiency can drastically change responses from the immune system which will make it fighting against common infections very difficult.

Effects-of-Sleep-DeprivationAfter only a few nights of losing as little as 1-2 hours of sleep our ability to function is compromised and causes us to be less productive than if we actually got the sleep needed. For some reason it was shocking to me that after only losing a few hours of sleep a couple nights in a row can and does cause so many issues for us. I know that my sleep patterns are not good and I very rarely get enough sleep, which really needs to change!

Another thing I would have NEVER expected is sleepiness causes just as many if not more accidents than drunk driving. It is a fact that about 100,000 accidents and 1,500 deaths yearly are due to driving without enough sleep. The reason this caught my eye so much is because I have always refused to get behind the wheel of a car after even just one drink, but yet I drive most of the time without enough sleep.

The chart below is from the American Academy of Sleep Medicine (AASM). These are recommendations for what is proper sleep.

Age                          Recommended amount of sleep

4-12 months old       12-16 hours, including naps

1-2 years old            11-14 hours, including naps

3-5 years old            10-13 hours

6-12 years old          9-12 hours

13-18 years old                8-10 hours

18 and older            7-8 hours

Sleep deprivation and sleep deficiency can affect people of any age, race and ethnicity. 7-signs-of-sleep-deficiency.pngHowever, the list below shows who could be at a greater risk:

  • Has limited time to sleep, such as caregivers, those working longer hours and or working more than one job.
  • Those with a work schedule that conflicts with their internal clocks, like shift workers.
  • Making lifestyle choices preventing sleep. For instance taking medicine to stay awake during the day, abusing alcohol and or drugs.
  • Undiagnosed or untreated medical problems, such as stress, anxiety or sleep disorders.
  • Having a medical condition or taking medication that interferes with sleep.

There are actually a few medical conditions that have been linked to sleep disorders such as; heart failure, heart disease, obesity, diabetes, stroke, high blood pressure, depression and Attention-Deficit Hyperactivity Disorder (ADHD).

Sleep deficiency can cause you to feel very sleepy during the day and not feeling refreshed and alert when you wake up. This can cause a person to have a variety of issues to deal with like problems learning, focusing, trouble making decisions, memory issues, controlling emotions and behaviors, coping with change and taking longer to complete tasks. If you feel you could doze off during any of the following symptoms you might be experiencing sleep deficiency:

  • Sitting to read a book or watching TV
  • Sitting in a public place; like a movie theater, meeting at work or classroom
  • Riding in a car for an hour without a break
  • Sitting and talking to someone
  • Sitting quietly after lunch
  • Sitting in traffic for a few minutes

Sleep-DeprivationOnce you have realized that you are sleep deprived it is vital to start taking the proper steps to improve for the sake of your own health. If we start getting enough sleep nightly we may find we are not only happier, but also more productive.

Steps to improve our sleep habits may include:

  • Trying to keep the same sleep schedule daily, even on the weekends. Limiting the difference to no more than one hour is important. Going to bed later and sleeping in on the weekends can and will disrupt the body’s internal clock.
  • Use the hour before bedtime as quiet time. Avoid strenuous activities and bright artificial light from the TV or computer screen. The light that comes from a TV or computer screen can signal the brain that it is time to be awake.
  • Avoid heavy and or large meals within a few hours prior to bedtime. Also avoid alcohol before bedtime.
  • Avoid nicotine, caffeine, tea, soda and chocolate. The effects from these can last up to 8 hours, which could make it difficult to fall asleep.
  • Spend time outside and be active during the day.
  • Keep your bedroom quiet, cool and dark.
  • Take a hot bath or try other relaxation techniques before bedtime.
  • Adults should limit nap-time. If a nap is necessary, it should not be more than 20 minutes.

b0c97863a133d3e681c89beadb0f7a6b--art-tutorial-inspirational-postersThank y’all for visiting my site today. The topic of proper sleep has always been an issue for me. It seems as soon as I lay my head down my thoughts start getting out of control and run on high speed. I do the best I can, but still never get the right amount of sleep. Do y’all deal with this issue and if so what do you do about it?

I hope you are enjoying your weekend the best you can. I think the weekend went by way too fast and our new week starts again tomorrow. Maybe the weekend went by fast because of the time change, but that should actually make the weekend longer. I am looking forward to reading your thoughts on this post and I know you will have excellent ideas. Please never forget that I am always sending y’all LOTS of love ❤, comfort, and may positive vibes!

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❤Always, Alyssa❤