I’m so lucky to work with children. They constantly teach and remind me of what I most need to remember every-day.
When starting something new, like writing a book, we tend to take the pursuit so seriously. I did anyway.
When I returned from a holiday break this Easter, I realised how much I’d missed the little ones I care for role playing with one another. As I overheard their made-up stories about pink trees and grumpy uncle Stan with the wonky pose, I mused at their understanding of one another’s description and eagerness to continue adding to the story the other had begun.
It made no sense to a grown up like me listening in but those pre-schoolers knew exactly what the story was about.
They were using their imagination.
They were being creative.
They were playing.
They didn’t even stop to question the correctness of what they were saying, they cared not that the trees aren’t really pink and its nose and not pose.
They just didn’t care.
They got it.
They understood the point of what they were doing.
They were in joy.
They were sharing their stories and they just understood one another perfectly.
This helped me put writing into perspective. And life itself.
Both are meant to be an expression of my creativity and joy. Not an enduring chore that I must get factually correct, with no mistakes or typos in sight.
If a reader resonates with me or my story, then just like the toddlers in role play, they will get my message, they’ll hear my story and to them it will make sense. They won’t need to criticise or find fault.
That’s my reward. I’ve exercised my imagination and expressed myself. Interpretation and understanding-that’s the readers reward, just like connection, play, and joy is the children’s role play reward, when they understand one another.
They don’t expect to be right, get recognition or earn any money from it.
They do it just because they love it.
I never correct a pink tree story because, I know in their happy world, the trees are pink. I prefer pink to green anyway. You can argue for correctness, I just love to write.
I have a new author page on Facebook, come and join me on my joyous writing journey, I’d love to connect with you.
It has become apparent to me that I’m not the only person in the writing community that has a secret story.
It seems common for us writers to scribble away on a piece of writing we never plan to let see the light of day. For whatever reason, (embarrassment, fear of what others will think of us or the judgement our words may receive) we decide this will be a private rendezvous between ourselves and the page.
A sordid little affair that we indulge in when the urge takes our fancy. Nothing serious, just fun. Or maybe we take it so seriously that, we pour our heart and soul and the wounds we’ve incurred onto the page, in the hope of self-healing somehow?
Either way, we are afraid that someone might read our words and get to know us. The real person deep inside. Whether that’s the lighter fun side of ourselves or the deeper darker self, we want to keep that part of us a secret.
Its unfortunate if we do, as this is likely where our passions, talents and our true beliefs are kept.
Like nuggets of gold that need uncovering and sharing, with a world of interested people who, if of like mind, will appreciate the beauty that’s been buried for so long.
But there’s a block in mining those treasures. It keeps the riches of our souls to ourselves. It’s the one thing we need which is within.
Confidence is the only thing that impedes our progress on our writing journey.
No one is born a great writer.
No one has all the answers.
No one is truly original.
No one can write something that will appeal to everyone.
But you can write your truth, your way.
You can learn to be a great writer, with practice. And you most certainly can write something that will appeal and resonate with someone.
I’m sure your secret story is not a one off. There are other people who have shared similar stories. If not, you can help others to avoid experiencing the same story if unfavourable or help them to achieve the same story if its a good one, teach, reach or at the very least entertain.
No matter how new or old you are in your writing life, with nearly 8 billion people on the planet, someone will laugh at your jokes, cry at your sorrow and get motivated by your anecdotes.
Anyone who reads your words will certainly undergo a change in some way, whether positive or negative, consciously or subconsciously, the mind is moulded and modified by the information it receives.
So, allow yourself to be exposed, get naked in your writing, this is your sea to go skinny dipping in.
You may pen a far-fetched fantasy, that some won’t stretch their minds to envision. Their imagination is not your problem. If you’ve had fun on the adventure, others will surely too. But if its left festering in a drawer somewhere, like a deep, dark, dirty secret, then you are denying yourself a chance to find out where your words can take you. Worse still, you deny your readers the gold they may be seeking in their lives.
Have the confidence to try.
The truth is, you’ll never know if something you write is good or bad, until you let it go out into the world and let it be judged. Then it’s only the person judging’s opinion and not necessarily a fact. Every reader will perceive your writing differently, as every person perceives their reality differently in life.
I can watch a film with my husband where he laughs all the way through, when all I feel like doing is crying. You see, we are hearing the same words and watching the same characters but feeling different feelings.
You have to be brave. Be bold. Be honest. This is what it takes to share a secret. To be open and vulnerable takes trust.
Trust in the writing process.
“Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence.” Helen Keller
It takes confidence to overcome resistance. Whether you are guarding a far-out spiritual manuscript on unicorns, a hot and steamy erotica or an encyclopaedia on steam trains, you were inspired to put the pen to paper for a purpose.
Don’t shy away from your story, embrace it and others will too.
Can you summon that power that calls you to create and share?
P.s. don’t forget to join me and the Writing Community on Instagram and Twitter, for daily writing inspiration and support 🙂
You’ll be amazed at how many writers never ask themselves this question or if they do, never answer it honestly. But if you don’t know why, then you’ll most certainly not end up achieving what you really want from your writing.
This is a question I’ve had to ask myself a lot over the last decade. I’ve been writing books, blogs, scripts, magazine articles, journals, and still, I ask ‘Why?’
And still I question if I am even a writer. A writer writes full time as a job don’t they? Or at the very least, get paid to write.
Serious writing is not just a side hustle. If it’s something you only do when you fancy it, surely you’re just a hobbyist, not a real writer?
Does it even matter whether you’re a real writer or how, when or what you write?
The only question is why?
We will all have different reasons why we write but hopefully the main one is because we enjoy it. We cannot, not write. It’s in our blood. Whether good or bad writers, we are born with this urge that takes over our lives. Like an addiction, it can affect our relationships, social life and work.
When I’m swept up in words, I can happily ignore the mountain of ironing, the dog that needs a walk and the planned movie night with a loved one.
The therapist in me knows that its not my fault. Some people drink alcohol, take drugs, have sex addictions, or eat for fun, I like to write. And that’s alright with me.
Sometimes I write things that I’m proud of, other times I write rubbish, but that’s okay too because- I write for me.
That’s why writing is my side hustle, my hobby, and not my full-time job, because if I had to produce perfection or even good stuff on a daily basis, I wouldn’t enjoy it anymore. I wouldn’t feel free or creative if someone else told me what I had to write about, when, and how.
I started writing again today and I’ve got those creative butterflies of excitement dancing inside me.
AS I delve into the hub of possibilities, I find there’s something quite spiritual about the writing process. When we sit down and connect with our superconscious mind, we’re able to unleash the unlimited well of information, ideas, concepts and craziness, a place where we’re not confined to time or space, right or wrong, good or bad.
The ripe out pouring of the first draft of rough ideas, is akin to falling in love with a stranger and not knowing how the story will unfold and where you’ll end up. Free of self-doubt, full of pleasure, as words flow freely onto the page. Guilt is absent as you’re swept up in the romance of an idea. And in that moment, thoughts of, you should be doing this or doing that, or spending time with someone else, pales into insignificance, as the pleasure of the pen takes over and a love affair begins.
The sky could be falling in but your determination to get your thoughts down on paper are focused on nothing else.
In creative joy nothing else seems to matter.
Momentarily your nature of reality changes and you enter into new, unseen worlds and theories. Suddenly tapped into universal knowledge and inspiration, that you never knew existed in the recess of your mind.
In the afterglow of prose conception, as you read it through for the first time, you know your pen was poetically guided. Although in the first throes of inscription, no striving for perfection was present, yet, what unfolds from joyous writing is always perfect.
How about you, where’s your joyous writing taking you today?
At the beginning of every New Year, I sit down and plan my year ahead. I write down my dreams, desires and goals.
Then I compile a list of ‘To Do’s’ to help me achieve them, which usually motivates me to get going.
To get busy weaving my dreams into reality.
But one thing 2020 has taught me is that, even my best laid plans can go awry. Although I had big goals for last year, the most important ones I achieved were not through planning or doing but through unforeseen circumstances and just going with the flow and ‘being’.
Spending more family ‘Us Time’ present in the moment and feeling relaxed and content just doing nothing, happened naturally during lockdown.
Having time to get both of my books completed and published arose from a misfortunate Covid-19 set of circumstances, forcing me to close my childcare business for months.
Appreciating friends and family more was another side effect of being kept apart from those I loved.
And being grateful for everything I had, such as my business, my home and family became enough to make me stop and see that- I already had everything I needed and wanted in life.
So today on January the 1st 2021, as I sit in the warm glow of sweet-scented candlelight, notebook and pen in hand, ready to plan 2021, there’s only one goal on my list this year and that’s simply to enjoy each and every moment with those I love.
‘Just be yourself, everybody else is already taken!’ This was one of the best statements I ever heard when I was younger, it’s still probably the single most invaluable, life changing advice I’ve ever heard, that still serves as true in my life today.
Embarking Into 2020, a new decade, my only goal was self- love and nurturing. My New Year’s Resolution was clear, and unlike many I’ve made in the past I actually stuck to this one, which was no alcohol during Dry January.
As a result, I’ve not only detoxed my body of all those toxins but I’ve naturally ate a lot healthier and less than I would have, had I succumbed to my ruby rioja.
Now as I approach February the month of love, my focus is shifting to loving others. But we can only truly love others when we learn to love and respect ourselves.
LEARNING TO LOVE YOURSELF
There’s a true saying;
‘If you don’t love yourself, then who will?’
We must look after and love ourselves, mistakes, imperfections and all.
If there’s something we don’t love about ourselves, then others may not love that aspect of us either.
Not because it’s not lovable, but because we will transmit the message of how we feel about ourselves to other people that we meet.
Our partners may think we are beautiful, but if we think we are ugly, over time, we will start to dress and look the way we feel.
Self-love shouldn’t be reliant on others loving us though.
We should replace any damaging, empty, unhealthy relationship with another, for a more meaningful, loving relationship with ourselves.
Getting to know who we really are as individuals is self-love. The relationship we have with ourselves influences all the other relationships in our lives, and our love for ourselves is more important than any other love we may, or may not, receive from others.
Fat, thin, rich, poor, happy, or depressed, it makes no odds; you can love yourself regardless of who you think you are, or however your past may have been.
Loving yourself does not need to depend on past or future events or relationships. Anyone can start afresh today and learn to love themselves, no matter what.
It’s the single most loving thing we can do for those we love.
We are ALL important in some one’s life, so we must take good care of our own health and happiness. Should we become ill, we would not be in a position to love and care for them. Surely If only to keep us in a strong position to take care of our loved ones, that’s all the motivation we need to ensure we love and care for ourselves?
We need to learn to love ourselves the same way we love our parents, children, partners, and friends.
We will always feel loving, loved, and lovable when we surround ourselves only with people and things that we love.
As babies, we love everything, even the ordinary is extraordinary.
Yet, somewhere along the line, as we learn to compartmentalise and realise what things are and what they do, we lose our love. It’s as though the magic is lost.
The secret is to start to notice, love and appreciate it all again.
Even the neglected old dried out potted plant in the corner and the junk in the drawer.
If we don’t, then we are going to let it go and release it to someone who will give it the love and attention that it deserves. Leaving us only with those things that we love.
LET IT GO
When we are surrounded by love, it flows freely to others, so it’s time to let go and free up some more space for things we love, as opposed to hanging onto things, we’ve accumulated for no reason.
Look at your house hold belongings and choose a category, such as books, and go through your whole house looking for books, discarding or giving away those, you no longer want or need.
Then store the rest in one place in your home, ideally on a bookshelf.
It’s easier to choose categories, rather than individual rooms, as most of us scatter our belongings throughout the house. This is especially true if, we share our house with others such as our children.
Clutter can zap us of our energy and old things can stagnate.
After this de cluttering process, we will feel good, it’s not only quite cathartic but it frees up space for nice, new things.
Having fresh space and only surrounding ourselves with things we love, we look and feel better. From now on promise yourself that, you will use and love everything you own.
Surround yourself with beautiful furniture, music, ornaments, paintings, photos, books, candles, scents, pets or plants, that uplift you, and use them all.
LOTIONS & POTIONS
Next go through your make up collection, throwing out any make up passed its use by date. Most cosmetics have a twelve-month shelf life.
Then jewellery boxes, discarding any fashion items that may have changed colour or gone out of fashion.
Potions and lotions such as perfume and shower gels or fancy soaps, need to be used.
Don’t keep them for special occasions, every day you are breathing is a special day, so look, feel and smell special.
Soaps are meant to dissolve and candles are meant to be burnt. When kept for any other purpose they go off and gather dust.
When we hold onto things, it’s like saying we don’t deserve them, or we are unsure if we will ever be able to afford them again?
But we are special, and we are deserving of everything we own.
That’s why it’s ours in the first place. We can always replace what we use in the future, for something even better.
When we are surrounded by love, it flows freely to others and by making space in our environment we are inviting love in by creating room for it.
Looking for love?
There are 7.7 billion people in the world as of October 2019, according to the most recent United Nations estimates. Just ponder that thought for a moment.
That’s a lot of people.
A lot of friends, family and lovers you’ve yet to meet, will never meet and who are looking for you.
Wrong … this year there’s going to be a difference … it’s the old YOU we want back. Flat belly, super sexy, slim, confident, and stress-free, you remember how it used to be?
Well 2020 marks a new decade, it’s a big milestone so it’s time for big changes!
January, we turn to resolutions to make changes in our lives, and the number one for most of us is to lose weight or eat healthier.
But usually by February, that all falls by the wayside as motivation wanes and our old habits return to comfortably seduce us back to the familiar foods we know and love.
As a busy, self-employed Mum, juggling businesses, and as a qualified nutritional therapist myself, I know how all too easy it is to do. I may want to change but my family may not, and staying strong and encouraging them can be a difficult task when I’m also craving certain foods and drink.
Most of us know that we should exercise, eat at least five portions of fruit and vegetables a day and get a good night’s sleep, its common sense, but how many of us actually do that every day?
Just knowing what to do, doesn’t make it automatically happen.
As Voltaire’s dictum goes;
‘That common sense is not so common’
We know what we should be doing to help ourselves but often we just don’t know how or where to start?
Simply starting is key, and here are 7 tips to get you started in 2020.
No plan is a plan to fail – Snacking and eating at irregular times of the day stimulates weight gain. A good regular mealtime routine is important, so, plan ahead, decide a menu of meals in advance and write a list of ingredients before you shop, this means you’re more likely to stick to the plan. Preparing meals in advance and batch cooking with a few key ingredients helps, as well as taking your own packed lunch to work. Stocking your kitchen with healthy snack options and discarding unhealthy options is advisable too, when we are starving it’s easy to reach for a quick fix in sugar or salt. You can’t rely on will power in those moments of weakness so best not to put temptation in front of you. To boost your motivation, keep a journal of everything you eat and drink, either buy a nice notebook or use an app on your phone, there are some really good free ones where you can scan bar codes on food to keep track of every calorie or oz of fat. This can be a real eyeopener. I use MyNetDiary https://www.mynetdiary.com/ on my iPhone s its free, quick and easy!
Research has proven that those who write their goals down meaningfully increase their chances of success in achieving those goals by 30% and keeping track as in using the above app and measuring your progress along the way, helps you to increase your chances of success by a whopping 60%!!!!
Reviewing your goals is a must, it keeps you motivated, on track, and shows you what changes need to be made and helps you to see your progress. You can’t conveniently forget when you record what you are eating and drinking. Being honest with yourself is essential to maintaining or losing weight.
Meal Monotony – Eat the same meals, boring I know but that’s the secret to eating less, your taste buds are less likely to overeat when you’re full, if what’s on offer is a boring plate of food that our taste buds are used to, and this will stop you over eating. Plan meals in advance and shop online for the ingredients, this way you won’t be tempted to buy the foods you don’t want or need, saving you money as well as calories, opt for soup, salads, fish pulses and drink plenty of water. You may not like fish or salad for example, but love chicken and vegetables and that’s okay, just eat lots of veg instead. It’s important to find those foods that you do like, not to eat things because you think they’ll help you to lose weight. Don’t deny or forbid yourself- this is important because the reason diets don’t work long-term is because, we can’t deny or deprive ourselves forever and why should we?
The key to permanent weight loss is finding a healthy lifestyle that you can enjoy and live with forever, not until you reach your weight loss goal.
EAT MORE- For most of us it’s not how much we eat that causes us weight gain it’s what we are eating. Ironically another key to losing weight is to fill up, when we are hungry, we make unhealthy choices. Bulking up on healthy, nutritious food, prevents us feeling ravenous.
Foods that are filling are those that weigh more, have larger volume and a higher water content (more on this later under Water). Fruits and fibre, beans, lentils, quinoa, oats and barley absorb water and are high in fibre. Water and fibre add bulk making you feel fuller for longer and the good news is, water and fibre have zero calories. To lose weight we need to choose more slow carbs too, these are known as low glycaemic foods or low GI foods, these make you feel full for longer, as they keep your blood sugar even, preventing cravings, regulating your appetite and helping you to last longer between meals so you are less inclined to snack. These are what we call ‘good carbs. A low GI meal inhibits a spike in insulin, promoting satiety and rate of weight loss. You can find some low GI Recipes here https://www.gisymbol.com/low-gi-everyday-meal-plan/
You will consume more volume and weight without feeling hungry by adopting a low-density diet.
RESISTANCE EXERCISE- Now I need no excuse to resist exercise, this is something that comes naturally to me, in fact out of all the possible addictions in this world I could have, this is probably one of the only ones I don’t have!!!
But I’m only joking, when talking about resistance exercise I’m referring to muscle strengthening. We need to work our arms, shoulders, legs, hips, back, chest and abdomen, at least twice a week to be of any benefit, using heavy weights to lift or using our body weight such as, push or sit ups or using resistance bands, if you’re a scaffolder or do manual work you’re ahead of the game. Also, if you do sporting activities regularly such as rugby or gymnastics. But you do need to push yourself when strengthening those muscles, to the point where you feel you can’t possible do one more lift of crunch. But this muscle building needs to be done gradually so you progress over time and eventually 15 repetitions turn into 50, as your strength and stamina increase. Important as we age as resistance exercises can help to prevent brittle bones and increasing your muscle mass helps you to burn more calories so the more muscle the better, and if you are reducing your calorie intake you will lose muscle as well as fat. However, by including muscle strengthening exercises you keep hold of more muscle and end up losing more fat. It also accelerates your metabolism which means that you continue to burn calories hours later following exercise, according to Melby et al., 1993 your BMR is elevated for up to 15 hours after exercise due to the oxidation of body fat and it increases the effectiveness of your nutrient uptake in your muscles, reducing insulin-related fat storage.
Seems there’s no better reasons to use weight resistance training to burn fat and build muscle – this doesn’t mean you have to go to the gym lifting heavy weights though, getting to a gym can become an obstacle to exercise in itself for some and for we just don’t have the time, but don’t worry, all you need is a couple of hand weights (or tins of beans) and a resistant leg exerciser that can fold away or some stretchy bands. Even if you only have ten minutes a day, that’s all you need to feel and see the positive changes that can occur over time, with consistent use. Excuse me while I convert my clothes horse back to the weights bench, I bought one January aeons ago….
Anyone who knows me will know I love a drink, but I know that although alcohol is socially acceptable and even associated with good times and celebrations, it’s still a neurotoxic, psychoactive drug that depresses the central nervous system. That’s why the government offer guidelines for how many units we should drink a week, but who pays attention or really knows what they are? Well in the UK it’s no more than 14 units per week for both genders last time I checked https://www.drinkaware.co.uk/alcohol-facts/alcoholic-drinks-units/latest-uk-alcohol-unit-guidance/
Still means little to me, after a few I’ve lost count of how many glasses of wine I’ve drunk let alone units per glass. But if we are counting calories shockingly, for anyone trying to lose weight, there’s approximately 500 calories in a bottle of wine!
Add to that the fact alcohol makes us feel hungry and crave unhealthy food types, then its best to stay away completely if we want to be slim and trim in 2020. But I’m no party pooper, if you socialise there’s great alcoholic beverage alternatives these days or low alcoholic ones.
Low alcoholic drinks are poised for big business in 2020 but I don’t particularly like the taste of them in fact, most of us drink for the buzz not the flavour we get from booze, so many of us will be better off with a normal soft drink, my favourite is flavoured fizzy water, it still feels like a treat compared to the plain still water I drink all day, as it’s got the sweet fizz to fool my brain into thinking I’m having a reward. This is important as having rewards is vital to changing our habits. Some of us may not be motivated by rewards so we may want to focus on avoiding a negative consequence instead, such as a hangover. As we age, we do tend to suffer more with hangovers as our bodies struggle to metabolise alcohol and we fight intoxication and dehydration, then as soon as our liver has had enough, we get a headache. If you are finding it hard to stop drinking or are experiencing health (mental or physical ) issues as a result of alcohol, there are people who can help you. Rehab 4 Addiction is a free drug and alcohol addiction helpline to help those affected by addiction.
WATER – WATER THE ELIXIR OF LIFE
That’s when our faithful sober friend, water helps, by drinking buckets of the stuff, we dilute that alcohol and relieve that banging head.
Our bodies are around 60% to 70% water in weight a day. Some of us can be carrying an extra 10 to 15 pounds of excess water daily, which has become trapped in our tissues.
This excess water causes abdominal bloating, face & eye puffiness and cellulite, and it can be caused from many things such as;
• Food sensitivities
• Nutrient & antioxidant deficiencies
• Hormones i.e. menstrual cycle
• Not enough protein
• Not enough WATER!!!
Yes, ironically not drinking enough water can actually cause water retention.
Our kidneys need water to flush toxins and waste from our bodies, but when water reserves are low i.e., we haven’t drunk enough water, our kidneys end up storing water.
On top of that, not enough water and our lymphatic system slows down too.
When this happens and our bodies can no longer carry waste away, that waste then accumulates in fat cells leading to cellulite, particularly in women.
And what better reason do we need to increase our water intake, than the fact that it suppresses our appetites, and naturally helps our bodies to metabolise stored fat?
As an added bonus drinking enough water gives us clearer complexions.
And of course, when we are drinking plenty of water then we are not drinking too much caffeine, fizzy drinks and fruit juices. All of which cause us to gain weight and increase our daily calorie intake considerably.
WEIGHING ALL THIS UP
Our weight changes due to our hydration levels.
Therefore, if you do weigh yourself regularly, for accuracy make sure you weigh yourself at approximately the same time of day, with similar hydration levels. For more in-depth readings you can also buy Bioelectrical Impedance Analysis [BIA] scales, because these can measure your body fat percentage and hydration levels.
HOW MUCH WATER DO WE NEED?
Water is essential for survival.
We can live without most things but not water.
It maximises our muscle functions, rids our bodies of excess water, and increases our metabolism. But to do all that efficiently we need to drink about two litres [or eight glasses of water] a day, for our bodies to function properly.
On top of that, in hot weather we should all be drinking more than the recommended daily amounts.
And did you know that if you are overweight, you will need an extra glass for every twenty pounds of excess weight you carry?
HOW CAN WE INCREASE OUR WATER CONSUMPTION IN ORDER TO LOSE WEIGHT?
– TOP TIP 1
Get into the habit of always carrying a bottle of water with you wherever you go!
– TOP TIP 2
ADD WATER TO MEALS
To help with weight loss, drink plenty of water prior to and during meals.
Also, drink your daily calories in vegetable soups, because soups fill up our stomachs more and for longer.
Research has also shown that low energy density foods- that is foods that have a high-water content such as stews and soups, and foods such as salads and fruits that are naturally high in water; reduce appetite and make us eat less high calorie foods.
So, we need to increase our intake of water rich foods, as well as foods that absorb water during cooking, such as rice and pasta, if we want to lose weight without feeling hungry.
WATER THE ELIXIR OF WEIGHT LOSS
So, there you have it, weight gain can be attributed to water retention, and paradoxically water can be the answer to weight loss.
So, in either case drink up if you’re trying to lose weight!
SLEEP- We are all different and the amount of sleep each one of us needs will vary, some will bounce out of bed after 6 hours of sleep others need 9 hours to feel refreshed. Quality and quantity of sleep is important. Usually these are both in short supply, but if we scrape by on a couple of broken hours here or there, we are likely to find ourselves overreacting to every -day life, leaving us stressed and anxious.
Everybody experiences times when they can’t sleep at night, but if its ongoing with no apparent cause, and it isn’t to do with physical factors such as temperature or something we can identify with such as pain, then we need to be proactive and find out what the cause is.
Our work and family can seem more challenging at those times when we are tired, and problems can seem worse than they actually are.
This is because the amygdala, the emotional part of the brain, is more active when sleep deprived.
Lack of sleep can be detrimental to overall health and wellbeing, none of us should be deprived of the basic necessity to sleep. Lack of sleep is also accumulative, and it’s much harder to catch up on missed sleep than you may think. That’s why we have to catch up on sleep whenever we can. Even if this means a nap in the day to make up for lost sleep at night.
How do you feel when you do not get your nightly quota of sleep?
Do you ever feel so tired you struggle to get through the next day, only to go to bed that night unable to go to sleep?
Then you’re overtired and stimulated, resulting in unhealthy sleeping patterns. The only solution is to sleep whenever you can, to restore the balance and improve your sleeping habits.
We need sleep to normalise hormones: melatonin and cortisol. Cortisol regulates our immune systems, metabolism, blood sugar and stress response any lack of sleep will instantly impact your cortisol levels. Melatonin regulates our sleep-wake cycle and is needed to regulate metabolism, the immune system reproduction and co-ordination. Not having a regular sleeping routine or for those who work nights or shifts, change these hormones. If trying to lose weight sleep deprivation won’t help, research shows when you sleep less you eat and drink more calories and if you are fighting to stay awake you are probably going to turn to high sugar and high fat foods and drinks.
Unfortunately, for many of us we spend that tossing and turning. Comfort is crucial for this heavenly retreat we call bed, so investing in this is a true investment in our health and wellbeing. Satin sheets are great anti-aging, skin creasing fabric for looking younger, for longer and also for cheeky sensual early nights with a loved one, but for comfort, cotton in the highest thread count that you can afford is the best chance of a soothing, peaceful deep sleep.
It’s also advisable to get into a regular sleep cycle by going to be bed and waking up the same time each day, including weekends (forget those lazy Sunday lie ins!)
And don’t eat big meals where you are stuffed, or drink alcohol for at least 2 hours before bed. Poor nutrition can also cause chronic fatigue, so avoiding sugar and stimulants such as alcohol, coffee, tea and chocolate is recommended and include more vitamin C into your diet along with healthy antioxidant-rich foods.
Keeping your bedroom around 16°C to 18°C degrees is the best temperature for encouraging a good night’s sleep.