Stress can come from any event or thought that makes you feel angry, nervous, or frustrated. It’s the body’s reaction to a problem, challenge, or demand. In short bursts, stress can be positive, helping you avoid danger or meet a deadline. When you have chronic stress, though, it can do more harm than you realize. 

How Does Stress Impact Your Joints?

Even though the body is made up of different organs and systems, it can be viewed as one complete system, given that all of those systems work together. That means that stress could end up having an influence on joint pain. Researchers note that elevated cortisol levels have been associated with more pain. Chronically high stress levels also deplete your adrenal glands, raising prolactin levels and increasing the body’s sensitivity to pain. 

Some health experts note that stress is the opposite of helpful for the immune system. The fact is that stress is an immune-modulator, and the immune system is responsible for a healthy inflammatory response. Inflammation is usually what you feel when your joints start to ache or hurt. Additionally, inflammation negatively affects gut health, and poor gut health increases joint pain and inflammation. To quickly summarize, stress can lead to poor gut health, inflammation, chronically high cortisol levels, and more, all of which impact joint pain. 

What Can You Do About It?

If you have been feeling some aches and pains in your joints, your stress could be to blame. The good news is that there are many helpful things that can give your joints a break. Before you begin to alleviate pain, identify the triggers by writing in a journal. Look for patterns and you’ll find your triggers. Once you find them then you can craft an appropriate plan of action. Other common stress-relieving tactics that may help joint pain are detailed below. 

Try Acupuncture

Acupuncture has been practiced in China for more than 3,000 years. It uses very fine needles, which are inserted in various points in the body to open blockages. Acupuncture aims to restore the flow of energy, qi, within the body. It is also a healing practice that stimulates the brain to release serotonin and endorphins, which may help relieve stress and promote an overall sense of wellbeing. Acupuncture may also help improve circulation, which may in turn benefit your joints. 

Take A Relaxing Bath

Soak in a warm bath for 20 minutes and allow your stress to fade away. Not only does the warmth soothe the mind, but it also supports joint and muscle recovery. Research shows that a warm bath can help reduce swelling and inflammation, in addition to increasing circulation. If you add Epsom salt, which is known to decrease inflammation and swelling, then you will enhance your bath experience. Enhance your tranquil experience by lighting some candles or adding lavender essential oil to the water. 

Get A Massage

Not only can a massage soothe sore muscles and joints, but it also works to relieve anxiety and promote better sleep. According to researchers, getting regular massages can improve levels of pain, reduce stiffness, and improve range of motion and overall joint function. Studies have also shown that applying moderate pressure during massage can lower the body’s production of cortisol and boost serotonin production. 

Meditate

Sit down in a comfortable position on the floor, or lie flat on your back, whichever is more comfortable. You can listen to guided meditation, soothing music, or simply enjoy the silence. Try your best to focus on your breath and let your thoughts come and go like waves up the beach. Perhaps you find it easier to repeat an inspirational mantra to help you stay in the present moment. 

Anything else you can do to help reduce stress is beneficial for your joints. Maybe you clear up your schedule to have more time to decompress or journal about your worries. The little things help and can help you feel more at ease. In truth, nobody wants to feel overwhelmed by stress. The body becomes acutely aware of excess stress and you may experience joint pain as a result. Learn to understand your body’s cues and you will be that much healthier!

SHARE:

The post Stress Can Increase Joint Pain: Here’s What To Do About It appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Sleep is the thing everyone needs more of but can’t quite seem to follow through on. It’s no secret that lots of people experience sleep difficulties and disturbances. In fact, somewhere between 35% to 50% of adults worldwide regularly experience insomnia symptoms. Some people require medications, drugs, or alcohol to fall asleep, while others can fall asleep in no time by just lying down. 

Meditation is a useful tool to help calm the mind and reduce stress. As a relaxation technique, meditation may help enhance inner peace and quiet the mind. When done before bedtime, meditation can help reduce insomnia and sleep troubles by promoting calmness. Continue reading to learn about how to meditate, as well as figure out which of the three types in this article prove most beneficial for you.

How To Meditate

In theory, meditation is very simple. You sit down in a comfortable position and tune out the world. Well, it can be that simple, but seldom does everyone have that easy experience. It can be frustrating at first because quieting the mind and allowing your thoughts to come and go takes time. In the beginning stages, though, you do not need to sit in silence for hours at a time. On the other hand, it’s easy to establish a meditation routine that only takes five minutes out of your day. You can follow these basic steps:

• Find a quiet area and sit or lie down, whichever is more comfortable for you. If meditating at bedtime, lying down may be preferable.
• Close your eyes and take a few deep breaths. Focus on your breathing and don’t pay attention to anything else. 
• If a thought rushes into your mind, just allow it to come and go. Refocus your attention on your breath. 

Be patient with yourself as you experiment with meditation for sleep. A meditation practice is exactly that: a practice. A three- to five-minute meditation session before bed is the perfect place to start. You can increase the time to 10, 15, or 20 minutes as you get more comfortable with the practice. 

Guided Meditation

This type of meditation is a great entry point for beginners, as another person leads you through each step of the practice. There are many videos or audio files of guided meditations, which may instruct you to breathe, relax the body in a certain way, or visualize things. At bedtime, you can listen to a recording of guided meditation. You can find some recordings of guided meditations in the form of:

• Online streaming
• Meditation podcasts
• Apps or websites

The exact steps of guided meditation will vary from source to source. Step-by-step instructions may look something like:

• Select a recording and dim the light of your phone or device that you are using to listen to the meditation. 
• Begin the recording, lie down in bed, and breathe deeply and slowly.
• Focus on the person’s voice and always return to it if your mind starts to wander. 

Mindfulness Meditation

This meditation practice involves focusing on the present, and you do this by increasing your awareness of breath, body, and consciousness. If you notice an emotion or thought, just observe it as it comes. Let the thought or emotion pass without judging yourself. Engage in a mindful meditation practice by doing the following:

• Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position.
• Focus on your breath and then take big inhales and exhales. Inhale for 10 counts, hold for 10 counts, and then exhale for 10 counts. Repeat this cycle five times. 
• How does your body feel while engaging in this breathing pattern? Is it tight or relaxed? If you feel tension, consciously relax that part of the body.
• When a thought arises, return your focus to your breathing. 

Body Scan Meditation

During this meditation practice, you direct your focus to every part of the body. The goal behind this practice is to increase awareness of physical sensations, including tension and pain. By focusing, you can promote relaxation, which helps you sleep. 

• Remove all distractions from your meditation space, including your phone. Lie down in a comfortable position to begin the practice. 
• Close your eyes and breathe slowly. Try to notice the weight of your body on the bed. 
• Focus on your face, softening your jaw, eyes, and facial muscles. 
• Move down to your neck and shoulders and try to relax them.
• Continue down your body, relaxing each part until you reach your toes. Notice how each part feels. 
• If your mind wanders during this process, shift your focus back to the body part you are observing. 

SHARE:

The post How To Meditate For Better Sleep appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

You cannot go through life without encountering difficult times. Whether those times are bad days or bad years is undetermined, but you have the power to control how you cope and recover. When you have specific self-care strategies in place to help you get through tough times, anything is possible. This article aims to provide you with those strategies, which work to help you relax, reduce stress, and feel better about yourself. 

Why Is Self-Care Important?

Self-care is not the same as being selfish. Ultimately, self-care is about being responsible for the choices you make about your life and health. Taking care of yourself can make you more conscious about small things that bring harmony and balance to your life. Self-care is not complex, so don’t over-complicate it. Use the following suggestions to move through life when things get tough, and you may feel more empowered and in control when you do so. 

Cue Some Inspiration

Laughter is often the best medicine if you start to feel your feelings. According to research, laughter can boost your mood, lessen physical pain, and protect you from the effects of stress. In fact, laughter can help bring you back to normal, balancing your mind and body. If you need a good chuckle, cue up a comedic podcast, audiobook, movie, or TV show that you know will elevate your spirits. Alternatively, you may benefit from positive affirmation, so consider a motivational, inspiring podcast, video, or even saved recording to reshape your mindset. 

Talk To A Friend

Talking to someone, especially a friend who understands you and your struggles, is the easiest thing to do. Reach out to someone, be it a close friend or family member you can trust, and open up to them. A great heart-to-heart conversation can make all the difference, especially if you know that someone cares about you. 

Take A Walk In Outside

If you are feeling down, a walk in a park, along the beach, or in the woods can help reset your mind. Studies have shown that being in nature can reduce stress and boost your mood. Not only does a walk in nature benefit your mental health, but it also boosts your physical activity. Walking, jogging, biking, or swimming in nature can help you clear your mind, de-stress, and rebalance your mind and body. 

Ground Yourself

In addition to spending time outdoors, it can be beneficial to connect your body to the earth via grounding. Also known as earthing, grounding is the act of putting your skin in direct contact with the earth’s surface. This allows you to absorb the earth’s electricity, which can charge you with positive energy. Some research indicates that grounding has profound anti-inflammatory and anti-stress properties. If you have the ability, go for a barefoot walk on the beach for 20-30 minutes, or walk barefoot in a local park. 

Feed Your Emotions

To be clear, this tip is not about supporting emotional eating, nor is it about letting your emotions get the better of you. On difficult days, head to your local farmer’s market or grocery store and get some fresh produce. Colorful fruits and vegetables carry beneficial nutrients that can help reduce inflammation, lower stress, and boost mental health. You can even go so far as to research a specific recipe before heading to buy food. That way, you can turn the produce you buy into a meal that comforts the soul. 

Treat Yourself To A Cafe Visit

A visit to a cafe for coffee or tea every day may not be financially responsible, especially if you are on a budget. If going to get a latte or a slice of cake with tea brings you joy, allow yourself that luxury if you need some self-love. For some people, the allure of a coffee shop is the smell of coffee brewing, the clicking of laptop keys, or the steam from a cappuccino maker. Maybe you enjoy a hipster coffee shop that plays smooth jazz. Whatever you like is what you like, and there is no sense in denying yourself that happiness if you encounter a difficult day.

Meditate

Whether you are frustrated, stuck, or just having a bad day, meditation can be highly beneficial. A lot of people find meditation to be the best course of action to overcome such circumstances. Find a comfortable place to sit or lay down and start your meditation session. You can follow your breath in silence, or you can practice guided meditation, which can help prevent your mind from wandering if that is something you struggle with. Meditation can help you regain perspective and put you in a better place to deal with your stressful day.

SHARE:

The post 7 Self-Care Ideas For Difficult Days appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

A lot of people think that engaging in mindfulness practices is all about achieving a state of immediate zen. There is no reason to think that way! In fact, thinking that you’ll achieve nirvana after five minutes in silence will only cause you more stress. It will also deter you from wanting to engage in mindfulness practices. The reality is that you can meditate, journal, or engage in breath work every single day. 

You don’t have to carve out an hour out of your day to practice mindfulness techniques. Mindfulness is literally the art of taking each moment as it comes. Perhaps you have a goal to be more present, slow down, or reduce stress. Fit the following mindfulness practices into your day to help feel more balanced. A calmer, more present awareness is just a few minutes away. Continue reading to learn how to do these practices.

Breath Work

Going through a stressful time? You may notice that your breathing has been compromised. Stress causes your breath to be more shallow, which creates more stress. When you are calm, your breathing involves deep belly breaths. You don’t even have to think about your breathing because of how natural it feels. Practicing diaphragmatic breathing can teach your body to cultivate relaxed breaths. You can even do it in traffic!

• Find a comfortable area to sit up straight or lie flat on your back. Make sure you are fully supported and not fidgeting. 
• Place both of your hands below your ribcage. As you inhale, inflate your belly so that your hands rise. Keep your chest still and in a neutral position.
• As you exhale, engage your abdominals to get all of the air out of your belly as it collapses. 
• Continue this breath work for three to five minutes.

Meditation

Meditation is intimidating if you don’t know where to start. You cannot meditate wrong, which is the first thing you need to know. You don’t have to light candles or incense, have 120 pillows, or play tranquil music in a designated space. Meditation is truly about setting aside time to be with yourself, and the mental and physical benefits are wonderful. This practice has been proven to improve self-love and kindness towards others. 

• Find a comfortable meditation position, be it sitting up straight or lying down. You can even sit back in your recliner chair!
• Close your eyes if you want and direct all of your attention to the present moment. Do your best to set distractions to the side, but welcome random thoughts. Let them wash in and out like waves on the sand. 
• For every inhale, you can say to yourself, “I am,” and finish the statement on each exhale with, “here now.” Continue this practice for five to 10 minutes. You can also practice guided meditation if that is easier. 

Positive Self-Talk

Some things are completely out of your control, but you can control the way you speak to yourself. According to studies, talking to yourself in a positive way can help reduce anxiety. Researchers proved that talking to yourself in the third person aids emotional regulation. You can be hard on yourself, but don’t talk about yourself negatively.

• Memorize a few affirmations that can benefit you during stressful times: I am balanced and centered. I release what I cannot control. I choose to be at peace. 
• When you find a free mental moment, repeat these affirmations to yourself. 
• You can elevate this practice by writing the affirmations down and placing them throughout your home. 

Visualization

If you overthink things, visualization is the perfect practice for you. This practice uses the power of your mind for positive change. The mind does not know the difference between what you imagine and what’s real. Through visualization, you can teach your brain how to approach future situations before they happen. 

• Find a quiet place to sit or lie down and close your eyes. 
• Think about an upcoming event that you’re either dreading or stressed about. 
• Imagine the best case scenario or outcome at this event. How do you feel about it and how do you want it to unfold? Use your imagination to make it real.
• Run into a negative situation during this visualization? Simply start over and repeat the scenario until it goes the way you want it to go.

Journal

This practice doesn’t have to result in an incredible novel or short story; rather, journaling is a practice to empty your thoughts onto the page. There are many things that easily trigger stress, but you aren’t doing yourself any favors if you continue to hold onto those feelings. Writing about events can make you emotionally stronger and less upset, so vomit those words onto the page without any direction!

• Set aside some time to journal without any interruptions. Play music or light a candle if this helps set the scene. 
• Let your pen do the work and don’t worry about proper grammar. Just let your pen flow!

SHARE:

The post 5 Mindfulness Practices You Can Do Every Day appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

According to the Cleveland Clinic, there are over 80 different types of sleep disorders. More than 50 million people in the United States have a sleep disorder, and more than 100 million Americans of all ages report that they get insufficient sleep. Sleep is an essential part of what makes the body function, and the amount of sleep you need could be more or less than what others need. That said, experts recommended adults get seven to nine hours of sleep per night. 

Until this new study, previous studies typically used single sleep measures. That means that they focused on sleep duration, quality, or insomnia. A composite of multidimensional sleep health may better indicate whether or not a person has a higher risk of heart disease. Study others examined the degree of multidimensional sleep health and its association with the risk of heart disease. This is especially important because lack of sleep may reduce productivity, impair immune function, and increase the risk of heart disease, or other illnesses, later on in life. 

Study: Link Between Sleep And Heart Disease

In order to determine the effects of how sleep affects potential heart issues, study authors took a look at self-reported sleep characteristics and heart disease history for 6,820 adults with a median age of 53.4 years old. In order to do that, study authors tested two sleep health composites based on self-report only, and both self-report and actigraphy. This took place across multiple sleep dimensions, using a weighted sum approach, so higher scores mean more sleep problems. 

The study authors found that the risk of heart disease could increase by as much as 141% when coupled with poor sleep. Additionally, researchers also found the following:

• Each additional sleep problem increased the risk of heart disease by 54%
• Sleep regularity, satisfaction, timing of sleep, sleep efficiency, alertness during waking hours, and sleep duration all influenced the risk of heart disease. 

Study authors noted that those findings indicate the importance of assessing sleep problems within an individual to determine the risk of heart disease. This is one of the first studies to show those findings! In well-functioning adults during midlife, having more sleep problems may increase the risk of heart disease. Another point from the study to note is that measuring sleep health accurately and comprehensively is important to predict heart disease risk. 

Tips For Better Sleep

Although sleep troubles may increase the risk of heart disease, you don’t have to accept that as your fate. There are ways to promote better sleep, which will only enhance heart health. Below, we highlight a few ways to help improve your sleep quality. 

Block Out Light

A lot of people are very sensitive to light at night, but it is very common for people to have lights on at all times. Screens and artificial lighting, especially inches from your face before bed, do not aid your sleep efforts. Excess light can affect your circadian rhythm, so avoiding bright light can help you transition to bedtime and aid the body’s production of melatonin. If light penetrates your room, consider investing in blackout curtains or wearing a sleep mask. 

Relax For 30 Minutes Before Bed

If you are in a relaxed state, it is much easier to fall asleep. Low-impact stretching, breathing exercises, soothing music, and quiet reading are all examples of how to get in the right headspace before bed. Focus on trying to relax instead without aiming to fall asleep. Follow your breath with controlled breathing or guided meditation. Use these tools, which are readily available, to help ease you into better, sounder sleep. 

Limit Daytime Naps

A lot of people love a good nap, but napping for too long or too frequently during the day may ruin your sleep at night. Limit your naps to no more than 30-40 minutes during mid-morning or early afternoon. Don’t nap for over an hour and avoid evening or late night napping. If you work nights, though, you may need to take a nap late in the day to help make up your sleep debt. 

Stick To A Sleep Schedule

As noted earlier, sleep experts recommended seven to eight hours of sleep per night for adults. Most people can function optimally with seven hours of sleep, while others need more. Ideally, go to bed and wake up around the same time every day, including weekends. Being consistent reinforces the body’s sleep/wake cycle. If you lay in bed and are still awake within 20 minutes, leave the bedroom to engage in a relaxing practice. Go back to bed when you feel tired and repeat as needed.

SHARE:

The post New Study Reveals Link Between Lack Of Sleep And Heart Disease appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

After a long day, whether it was at work or out with family, the body wants to shut down. You can collapse on the couch in an attempt to unwind, but it’s not that easy. Almost as soon as you try to shut down, the mind starts to race. Your to-do list beckons and instead of unwinding, you end up mindlessly scrolling through your phone to distract your brain.

Has that ever happened to you? If so, you are not alone. There are various strategies that help you unplug from technology, and the world. They all belong to the concept of slow living, which is a lifestyle that encourages a slower approach to life. You complete tasks at a leisurely pace and focus on the idea that a slower-paced lifestyle leads to more enjoyment, relaxation, and a deeper appreciation of life. This stems from the slow food movement, which emphasized traditional food production techniques as a response to fast food’s popularity in the 1980s and 1990s.

Learning how to disconnect and slow down can be difficult at first, but we promise that you’ll feel better after doing so. With the following tips, we hope you can learn how to disconnect, relax, and completely unplug at the end of a long day. It may take practice, but that’s what makes perfect.

Create A Sensory Environment

This can be a great experiment to culminate your day. Close your eyes and imagine ending your day on a beach, fully relaxed. What does it look like? Can you hear the sound of the waves, the sand between your toes, and smell the salty air? Use your senses and pay attention to what you hear and feel in the scene you paint in your mind. You are fully in the present and that allows you naturally disconnect from devices and chores. You’re too busy taking in the world you imagine! Most of us can’t head to the beach every day after work, but you can create sensory environments in your homes to make for relaxing spaces. Light some candles, get some mood lighting, play a favorite playlist or album, and sit so that you’re staring out a window, not at a screen. 

Create An End-Of-Day Ritual

You may want to unplug, but lacking an end-of-day ritual, practice, or routine can make it difficult. It doesn’t have to be complex; rather, it just has to be something you do every day. You can go for a walk, take a bath, light a candle, experiment with breathing exercises, or try guided meditation. If you want to take this step to the next level, put away technology in the evening. Eliminating screen time in the evening is a great way to wind down and calm the mind.

Check-In With Your Boundaries

Strong personal boundaries are no match for journaling or meditating, as relaxing as those two practices may be. Perhaps you can’t relax because you get bombarded by work emails after you leave work. Maybe your sister is the primary source of gossip and she lays it on you, despite the fact that you don’t want it. When you let people know that you’re unplugging at a certain time every day, they understand that you aren’t available 24/7. You have to enforce those boundaries, though. People will respect them!

Log Off Social Media

Some of the most powerful boundaries you can set are with yourself. If you want to disconnect from technology in the evening, try to review and renew your social media habits. This is much easier said than done and it can be a struggle to let it go, especially if your business is related to social media performance. Every once in a while, you just need a break from all the social media apps. You don’t have to become a luddite, but give yourself a break from social media and you may start to think and live more intentionally.

Write It Out To Clear Your Mind

It’s hard to turn off your mind if you have thoughts swimming around your head. Set them free by starting a journaling practice every night. You don’t have to be the next Ernest Hemingway; rather, you just have to let your thoughts go. Simply write what’s on your mind and don’t be afraid of what the result is. You can write down everything from grocery lists to self-doubts! Don’t worry about editing your grammar or sentence structure because the point of the exercise is to just keep scribbling until your mind is at ease. 

Get Creative

One of the best things about engaging in a creative pastime is that you can enter a flow. In other words, you lose sense of time and don’t think about anything else but the task at hand. There’s no worry about folding a pile of laundry, washing some dishes, or checking your Instagram likes. It could be painting, playing an instrument, singing, exercising, hedge-trimming, or whatever outlet allows you to be creative.

SHARE:

The post 6 Simple Tips To Help You Unplug After A Long Day appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

It can be difficult to maintain a consistent sleep schedule in this day and age. Instead of catching quality zzz’s, people ready for bed at nightfall, lay their heads to rest, and then immediately feel awake. This is an all-too-common occurrence, and yet a large percentage of the adult population experience suboptimal sleep. Failure to get sufficient sleep leads to unhealthy habits that make you function at a lower level the following day. 

When you are unable to fall asleep, you rob yourself of the sleep that your body really needs. If this habit persists, you essentially accumulate sleep debt, which can impact productivity and lead to a general feeling of fatigue. This may result in the question: “How do I make myself tired and sleepy at night?” There are various practices and tricks that contribute to a better night’s sleep. Continue reading to learn about helpful techniques that can help you fall asleep when counting sheep doesn’t cut it. 

Take A Warm Shower Or Bath

As your circadian rhythm gets closer to sleepy time, the body starts to cool down naturally. Although it sounds false, taking a warm shower or bath can accelerate this process because the heat can help lower the body’s core temperature. Hastening the cooling process ultimately signals your body that it’s time for sleep. Consider showering or drawing a bath about one to two hours before you want to go to bed. 

Lower The Temperature

Speaking of temperature, the temperature of your bedroom can affect your ability to fall asleep. If your room is too warm, it’s more difficult for the body to cool down, which, as we mentioned previously, makes you feel tired. Ideally, your bedroom should remain between 60 and 67º F, but conserving energy is paramount nowadays, so that is hard to achieve in warmer climates. If the air is fresh outside, open the windows and place a fan next to the window to invite colder air inside.

Watch What And When You Eat

The food you eat before bed can influence your ability to fall asleep or remain asleep. According to research, eating a lot of high-carb meals for dinner and later at night can be detrimental to a night of proper rest. One review of studies found that even though high-carb diets may make you fall asleep faster, the sleep isn’t as restful. On the other hand, high-fat meals can promote deeper and more restful sleep. Several older and newer studies concur that the high-carb/low-fat diets do not contribute to quality sleep. If you want to eat more carbs for dinner, consider eating at least four hours or more before bedtime, giving your body enough time to digest the carbs. 

Listen To Relaxing Music

Music can wake you up and calm you down, which means you can use it as a tool to help you go to sleep. Some studies found that music significantly improved the quality of sleep, especially for those with insomnia and other sleep disorders. One study, for example, found that 24 young adults who listened to sedative music experienced deeper sleep. Listening to Buddhist music, which often incorporates different Buddhist chants, can be a great tool for better sleep. Studies show that listening to this type of music can reduce the time it takes to fall asleep, as it helps to put you in a meditative, relaxed state. 

Practice Yoga Nidra

Experts say that a little namaste before bedtime may contribute to a better night’s sleep. Specifically, the practice of yoga Nidra, also known as yogic sleep, is a deeply meditative and relaxing practice. The ancient practice involves lying in Savasana, or corpse pose, for about 30 minutes to an hour. Ideally, a yoga teacher or guided meditation video leads the practice, allowing you to completely relax the mind and focus on the words. 

Experiment With Aromatherapy

Involving various essential oils, aromatherapy is a common practice among people who have a hard time falling asleep. Different essential oils, specifically lavender, damask rose, and peppermint essential oils, exhibit relaxing and calming properties. A systematic review of 12 studies found that aromatherapy was effective at improving sleep quality. Add essential oils to a diffuser in your bedroom and you may find that they encourage sleep. Try a combination of relaxing music and aromatherapy for even better results.

SHARE:

The post Make Yourself Tired And Fall Asleep Faster With These Tips appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

As a beginner, it can be difficult to start meditating without any instruction. Many people don’t see the point in the practice, but that’s because it is difficult to remain still and put your mind at ease. At the same time, people yearn for this feeling of peace, or they want to establish a better mind/body connection. There are ways to practice meditation without feeling anxious, and we aim to highlight them in this article. 

In reality, all you need is yourself, a few beginner techniques, and possibly some calming music to start a meditation practice. You won’t achieve nirvana or perfection during your first meditation session, so please get that out of your head. There isn’t a specific uniform or pillow that you need, and you certainly don’t need to be in the presence of a guru. All you need is little dedication to make meditation a regular practice. You can meditate in the morning, at night, or on your lunch break. Some people even meditate while showering or brushing their teeth! If you’re a beginner interested in meditation, experiment with the following simple meditation practices to see if they help you on your journey. 

Qigong

This is an ancient Chinese practice that is essentially a moving form of meditation. It aims to energize harmony and bring about peace. Qi, pronounced “chi,” translates to the body’s internal life force, which you can activate during a qigong session. Qigong movements are very fluid and slow, and you tend to feel a sense of calm after a class. Doing qigong in the morning may even be better than a cup of coffee because it activates your internal energy.

Guided Meditation

If you have a difficult time sitting in silence and focusing on your breath, guided meditation is an excellent practice. It’s a great entry point to meditation because a teacher helps lead you through the session. There are many apps and online videos available, and many of them often have a theme. Sometimes, they may ask you to set an intention or follow a mantra during your session. Guided meditation is truly a simple mindfulness practice that can help you better examine your emotional and mental landscape. 

Sound Baths

There is nothing like emerging from a sound bath. You seem to exit the session in a tranquil state, or you sometimes feel pure elation. Think of how you feel when your favorite song comes on; there’s an automatic shift in your mood for the better. Sound baths help you achieve this state! Using singing bowls, sound baths help to relax the mind by covering you in a blanket of soothing sounds, which may help you become more aware and in tune with your body.

Walking Meditation

Many meditation experts describe meditation as an act of becoming more familiar with your thoughts and feelings. It helps you enhance the quality of your connection with others. Walking meditation is a very easy practice that puts an emphasis on being present in the moment. Typically, you focus on all five of your senses during a walk, taking in all of your surroundings along with your thoughts. Walking meditation can be beneficial to do barefoot because it helps deepen your connection with the earth. Click here to learn more about walking meditation.

Buddhist Meditation

There are many effective forms of meditation, some of which we just described in detail, and many of them stem from Buddhist traditions. There are several Buddhist meditations that may help you develop a regular practice. Generative meditation encourages you to pick an emotion you want to bring to life. If you want to invite more love into your life, meditate on the experience of feeling love all around you. Reflective meditation is a variation in which you go inward to learn more about connecting to the oneness of the world.

SHARE:

The post 5 Simple Meditation Practices That Beginners Should Know appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

Restorative yoga, spending quality time with friends, proper sleep, and breathing exercises can all keep stress levels down. Unfortunately, Cobra pose isn’t going to counteract stress that stems from missing a flight or realizing you have a leak in your home. The unexpected stress is the worst because it takes time to return to neutral. Is there an effective way to calm stress levels in the moment?

You know the feeling of stress: your heart races, palms sweat, and you begin to feel overwhelmed. It can feel as though the hole your in keeps getting deeper and deeper with no chance of ever climbing out. Lucky for you, there are many ways to effectively manage stress. Many health experts agree that it’s important to acknowledge and utilize coping strategies. The last thing you want is for stress to become chronic, which can take an even bigger toll on your mental and physical health. It’s possible for chronic stress to lead to low energy and headaches, but also more serious conditions like heart disease, obesity, and diabetes. 

When stress starts to boil over, you need techniques to beat it quickly. Keep cortisol levels down by employing the following tips, which should help you bust stress in about five minutes. 

Step Outside

According to psychologists, one of the quickest ways to reduce stress is by stepping outside and seeing a little bit of nature. Several studies back this point up as well. A September 2014 study found that people who looked at images of trees reported lower levels of stress. This is because natural environments tend to capture your attention, all the while eliciting feelings of pleasure. There’s a sense of wonderment that you feel when you are in or looking at nature. 

Take A Break From Your Phone

So many people are glued to their devices nowadays. Constantly checking Instagram, email, text messages, and other notifications is very addictive. This addiction can stress you out, which is why it’s necessary to take a break from your phone every now and again. Focus on yourself, close your eyes, and turn your thoughts to something that you are thankful for. Experts say that focusing on gratitude also helps to increase levels of happiness.

Inhale Essential Oils Via A Diffuser

Aromatherapy can greatly benefit mental and emotional health. In times of stress, it’s common for many people to turn to essential oils for relief. People with insomnia, anxiety, and depression benefit from inhaling the scents of essential oils. Popular essential oils that may counteract high stress include bergamot, frankincense, lavender, rose, ylang ylang, orange blossom, and vetiver. A diffuser is the best way to release calming scents into a room. If you do not have one, apply three drops of your chosen essential oil to a cotton ball and breathe it in deeply 10 times. 

Use A Meditation App

Meditation can be a useful tool to help invite peace, calm, and balance into your life. That’s why meditation may help combat stress in a timely fashion. You can meditate wherever you are, but a quiet, serene place tends to be the best choice. Additionally, it can be beneficial to meditate with the aid of an app or video. Most offer guided meditation practices that are excellent for anyone who is new to meditation. A 2019 study monitored college students who used the Calm meditation app. The results indicated that the students who who used the meditation app for eight weeks, 38 minutes per week, reported reduced levels of stress.

Listen To A Relaxing Song

There is a strong connection between listening to music and experiencing relaxation. Emmeline Edwards, Ph.D, Director of the Division of Extramural Research at the National Institutes of Health, said that music therapy helps promote relaxation. Experts say that the auditory cortex is connected with other areas of the brain that connect to the reward system. Additionally, the auditory cortex connects to the centers for motivation and emotion regulation. Some music may help people deal with stress-related disorders like anxiety and mild depression. Next time you experience stress, throw on your favorite relaxing song to see if it helps. 

SHARE:

The post Stressed Out? Here’s How To Bust Stress In 5 Minutes appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.

If you are like most of the American population, you watch TV shows or movies before you go to sleep. Some people bring laptops or tablets into bed and fall asleep next to them, as though they are cuddling a stuffed animal. In fact, a 2018 statistic found that 60% of the American population watches TV right before falling asleep. This number most likely increased since then. Is all of this screen time before bed good for your sleep? 

Blue light exposure at night can interfere with the body’s circadian rhythm, awakening the brain and reducing melatonin production. A new study found that falling asleep with the TV on can contribute to weight gain and obesity. The study concluded that reducing artificial light exposure before bed may contribute to obesity prevention. But this isn’t the only reason to turn off screens before bed. Too much screen time before bed can deplete your melatonin reserves, which can make it more difficult to fall asleep and wake up at regular times.  

What Should You Do Before Bed?

If you want to sleep more soundly and be more productive in the mornings, there are simple nighttime habits you can adopt. If you start limiting your screen exposure at nights, you’ll find that your sleep improves. Switch up your nighttime routine and adopt the following productive habits before bed for more restful sleep.

Read A Book

There’s nothing like doing a little brain work before you go to sleep. Reading takes your mind off everything else and you become invested in the material. It also relaxes the mind and helps you feel more tired and sleepy. Several studies suggest that reading for 30 minutes before bed can improve cognitive abilities, memory, and reduce stress. 

Avoid Food And Drinks 2 Hours Before Bed

Since the body is sedentary while you sleep, any calories you consume will sit in the body. If you eat close to bedtime, you may notice that you wake up with stomach pain. Additionally, you may find that it’s harder to fall asleep when you eat so close to bedtime. It’s beneficial to stop eating at least two to three hours before bed. You can have some water, but stay away from food and other beverages. 

Meditate

There’s nothing like a nighttime meditation routine. It can help calm the mind and body, releasing the stress from the day. If you find that meditation is too difficult, try guided meditation or sound bathing, both of which are excellent ways to wind down before you go to sleep. 

Take A Hot Shower Or Warm Bath

Studies have shown that the temperature of your body influences your sleep. When your internal core body temperature is lower, you can fall asleep more easily and sleep more soundly. You should also have your sleeping environment be between 60-68 degrees Fahrenheit because you get the best sleep in that temperature range. When you exit a hot shower or bath at night, the body cools down as you dry off. You have to take a shower or bath at least an hour or two before bed to allow your body the time to cool down for a better night’s sleep.

Incorporate Aromatherapy

Different scents can influence our mood and thoughts. Many people find that aromatherapy helps to release stress from the body and prepare it for a better night’s sleep. When you incorporate certain essential oils into your nighttime routine, you’ll find that your sleep benefits. Lavender essential oil increases slow wave sleep, which helps to relax muscles. Clary sage aids with relaxation and valerian can improve sleep quality, while helping your feel more energized when you wake up.

Write In A Journal

You may find that journaling at night helps you express gratitude for the day you had. You can reflect on the day and also plan for the next day or week. How can you change your actions to achieve different results? What worked for you that actually improved the overall quality of your day? It’s important to let your internal thoughts and feelings out onto the page, so write down anything you want. You may find that this helps reduce your stress levels. 

Work On A Hobby

It’s too easy to sit on the couch and mindlessly watch TV. Why not work on that project you’ve been putting off for months? Chip away at your hobby or project every night and you’ll find that your stress levels go down and you feel better about yourself. It’s always beneficial to go to bed with a feeling of accomplishment because it readies you for the next day. If you don’t have a hobby, consider learning a new skill! Take up painting, learn Photoshop, or attempt to learn a new language. 

SHARE:

The post 7 Productive Things To Do Before Bed appeared first on Dherbs - The Best All Natural Herbal Remedies & Products.