Getting a good night’s sleep affects everything from one’s moods and weight through to stress levels and overall wellbeing. While doctors recommend a minimum of eight hours of sleep a night, many people juggling a career with family life find it impossible to enjoy a proper night’s sleep. Normal functionality is reduced without a good night’s sleep, and long and short-term health problems are also common. It’s not only about getting enough sleep but also about creating a regular pattern that involves going to sleep at the same time each night. Another problem is staggering sleep where a person will sleep for five hours in the night, grab an hour’s nap mid-morning and another hour in the afternoon. This broken pattern can be just as detrimental as not enough sleep, as the human body needs to partially shut down for a set period of time in order to recharge.

What affects an ability to sleep?

Many people living in the hectic modern world find it hard to create a regular sleeping pattern and neglect a good night’s rest. This is usually due to worry or stress, which can make it hard to shut down. After all, when else does the average person have time to think about their health issues or problems other than when their head hits the pillow? Getting into bed is often the first part of the day when there aren’t any children around, managers aren’t demanding anything, the phone isn’t ringing, the housework has been done and the dog doesn’t need to be walked. For many, going to bed is the only free time to analyze a day or get caught up worrying about problems, which are major contributing factors to a restless night.

The ability to switch off and shut down doesn’t come naturally to everyone, and other common causes for a lack of sleep can include:

• A new baby.

• Noisy neighbors.

• A snoring/fidgeting spouse.

• Bad weather.

• An uncomfortable bed.

• Drinking too many caffeinated drinks.

• Shift-work.

How to combat the problem

Specialists can help with sleep problems either through therapy or medication. Finding a specific neurology practice that specializes in helping patients to learn how to alter their lifestyle to create an attainable sleeping pattern is a highly effective way to get professional help. Simply ignoring the problem can lead to further sleep deprivation through additional worry, and putting up with a lack of sleep due to living a busy life is far from ideal. A doctor specializing in sleep disorders can be found online or through a recommendation, and a GP will be able to steer you in the right direction.

One of the best ways to ensure a good night’s sleep is to create a realistic goal by working out an achievable pattern and sticking to it. Instead of getting caught up with the issues causing the sleep problem, address the issue.

For example, if the bed is uncomfortable, buy a new one, and if the neighbors are too loud, wear ear plugs. Put down that extra cup of coffee or put on an eye mask. Reducing stress levels before going to bed helps the brain to rest, and this might mean taking an hour to do something personal such as having a massage, taking a hot bath or talking to someone about a lingering problem. This means that when one is ready to get into bed, the brain and body is already in a state of calm, and falling asleep comes easier.

Other effective steps to take to getting a good night’s sleep include:

• Improve a diet.

• Get more exercise.

• Create a calming bedroom space.

• Go to the toilet before climbing into bed.

• Use dim lamps rather than bright lights.

• Do a relaxing activity such as yoga.

The importance of being proactive

Living a happy and healthy lifestyle is about achieving goals and doing things that makes one feel content and getting enough sleep each night is directly linked to everything from cognitive ability to rationality. Being able to function at work to reach career aspirations, having the energy to ensure children are receiving the right guidance and being sure spouses are getting enough emotional attention all require the body and brain to get an adequate amount of rest. From changing a caffeine-fueled diet or taking a soothing bath before bed through to wearing an eye mask or visiting a specialist for in-depth help, there are ways to effectively improve a damaging sleeping pattern that can significantly improve quality of life.

 

If you remember being a kid, you also remember how much you loved adventure novels and cartoon shows. Yet, as you grew up you realized that pirates and unimaginable villains are not a realistic expectation from life.

That doesn’t mean that adventure is not out there. Adventure may not come in the shape of pirates and forgotten islands, but it can be closer to you than you imagine. Trekking and exploring new and exciting places on Earth are probably the best adventures you can engage in.

However, you should bear in mind that they will require you to be in great physical shape. If you are not yet at your fittest, don’t worry. There are things you can actually do to improve your endurance so that you can really stand up to your next adventure. Here are some of the best ones:

Work Out Wisely

It is commonly known that working out is great for your entire body and for your state of mind as well. However, if your goal is to improve endurance, you should make sure that you choose your workouts wisely. The best way to make sure that you actually become stronger is related to combining strength with cardio in a balanced way. If you normally work out 6 days/week, then choose 3 of them to focus on weight-lifting and strength-related exercises. Then, on the other 3 days, focus on cardio activities such as jogging, biking or swimming.

Also, when you lift weights, try to do them at a speedier pace than normally and try to reduce the time you allow yourself to rest in between the sessions. Of course, some rest is needed, but make sure that you constantly challenge yourself.

Eat Right

You can’t get a fit body if you simply work out, that is for sure. In fact, you should combine regular exercising with healthy eating. Don’t limit your calories because that is not a sane solution. Instead, limit your portioning. Also, make sure that you get all the macronutrients essential for the human body: carbohydrates, fats and protein. The largest intake should come from protein, followed by fats and carbs. Do choose the right carbs as well. The ones that are processed by the body with more difficulty are normally the best. Also, choose the right kind of fats, such as those contained by olive oil, salmon, tuna and nuts.

 

Only one word to describe some of the most traditional and natural meals one will wake up to when one is at any of the following places. There is twice as much variety in cuisines as there are people on this planet, quite a lot and to taste it all will require a lifetime. So, here is one the most exquisite list of exotic food variants one is ought not to miss while preparing your meal menu on a holiday trip. J. Let’s start off with the eastern world first since that’s where the sun rises from, isn’t it. J?

Youtiao, China –

 

Or most commonly/traditionally known as “Deep fried devils” is traditionally a variant of long fired bread, mainly a traditional and most common breakfast in china. It’s actually very little on the salt and made so that the pieces can be split into two along the length, if you’d like Youtiao can be taken with soy milk.

Dan Bing, Taiwan –

 

A dish that is served in many flavours and styles across the continent, it’s typically a rolled over egg serving rolled over bread stick and served with soy beverage. Soy seems to be their favourite serving. Well really is a delicious thing.

 

 

Good Morning in Cuba –

 

While Cuba itself being an island country in the Caribbean is a fascinating place to visit place if one is planning a trip, the most exhilarating part about this country is its delicious breakfast which must not be missed if you are in Cuba. It usually is not that shabby with the décor but a guaranteed delight to the tongue yum!!! The coffee serving is a surprise as with the traditional recipe of it they add a hint of salt which feels surprising when you take the first sip, but is refreshing all the way. That’s not all, the uniqueness lies in the Cuban bread which is toasted and buttered supplemented with the coffee.

Breakfast in Poland –

 

As the picture, so is the food; Also, one of my favourite dishes. This is one of the many breakfast items on the top of the Polish restaurants, and seems fair because of the ingredients. Honestly if prepared with love this dish is all one could ask for. It is also recognized as “Jajecznica”. Usually this serving consists of scrambled eggs topped with prepared kielbasa and brought together by two or three potato pancakes to form a big sandwich.

 

 

Natural Breakfast, Hawaii –

 

If health and dieting is your primary concern, while you still want to enjoy the many tastes nature has to offer, you can always try out the very healthy and always so delicious tasting breakfast served as Hawaiian breakfast. Typically this consists of all fruits and stuffs as is clear from the photo but the natural selection at work here is remarkable. So you can expect to have grapes, cherries, oranges and also quite obviously bagel.

The list definitely does not end here as will never the ways in which people from all over the world and different places can come up with recipes that will leave us awe struck and bewildered. J. So choose a spot and enjoy the delicacies!!!