Sleep Action Plan

Eating too much of the wrong sort of food, too late in the evening, leads to to sleepness nights. If you are having Sleeping problems sleep action plan

  • Try to wind down. You needd to have a routine of relaxation before going to bed such as hot bath, so that the stress hormones produced by activity are allowed to decreased. At the same time the body starts to pump out serotonin and other brain cehmicals that initiate sleep.

  • Reduce your caffeine intake. This can be one of the fastest ways to improve your sleep. Ideally, drink no coffee after midday and no tea after 5pm. Limit your caffeine intake from chocolate as well, and eliminate soft drinks from your diet as almost all these contain caffeine. If you have a serious sleeping problem, you may need to eliminate caffeine altogether.

  • Reduce your alcohol intake. Most people know that if they drink too much alcohol they will fall into stupor. Hardly a true sleep. But even a small quantities, alcohol can impair sleep in a number of ways. First, it releases adrenalin, a stimulating hormone designed to prepare the body to fight or flight. Second, it impairs the transport of tryptophan into the brain, an important precursor of serotonin. Third, it may adversely affect blood sugar balance.

  • Take exercise. Regular exercise also promotes good sleep, but make sure you finish your exercise at least three hours before bedtime.

  • Eat earlier (and less) in the evening. Many people now eat their main meal of the day late in the evening. The problem is that by this time our digestive system starts to shut down and is relatively sluggish compared to earlier in the day. We then aggravate the situation by eating foods like cheese, red meat, and saturated fatty food such as chips, which require a considerable amount of time and energy to digest. So in order to get better night’s sleep, eat a lighter evening and finish eating before 8pm. You can also aid digestion and promote relaxation by drinking peppermint or camomile herbal teas.

  • Balance your hormones. Women in the menopause have low oestrogen levels, which tend to cause low serotonin levels. Balancing the hormone can be very helpful, as can be antidepressant drugs can raise serotonin levels. However, if this applies to you first try diet, exercise, reducing alcohol, and taking B6, zinc, magnesium, and essential fatty acid, as they help menopause symptoms and raise serotonin levels.

  • Get your mineral right. Many of us are deficient in minerals, so checking your intake of calcium and especially, magnesium, two are very important minerals for sleeping could be very helpful. A quick way to increase your calcium is to drink a cup of hot milk before bed. To boost magnesium, try eating more wholegrain, broccoli and cauliflowers at dinner, or take supplement in the evening.

Also Take the 7 mistakes quiz and beat insomnia

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A good sleep is essential for rebuilding the body. The golden hours are between 11pm and 3am, but most people require seven to eight hours per night. During the night, growth hormone is released and this triggers throughout the body to build new cells and repair any damage. It also allows the brain to resynchronise the brain’s functions so that you wake re-energised the next day.

Most of us will have the occasional night when we don’t sleep. In fact, in a year, a third of the population will experience insomia. If this is a regular occurrence, it will leave you feeling tired and irritable while experiencing blood sugar high and lows, and poor quality memory and concentration.

Sleeping problems are usually caused by a serotonin imbalance, although sometimes GAB imbalances cause problems as well. By building up serotonin, not only will you sleep better, but your dopamine and acetylcholine will be replenished.

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Depression Action Plan

  • Keep up vitamin and mineral plan. Depression has been liked to deficiencies of B vitamin, zinc, magnesium, and essential fatty acids. The B vitamin, zinc and magnesium are important in the production of serotonin, while the higher the level of omega-3 fatty acids in the blood.
  • Cut out junk food, fast food, processed and sugar foods, a common cause of depression. The body has to supply its own vital vitamin and mineral to process the chemicals and sugar as these foods don’t bring their own.
  • Eat enough carbohydrates. A diet with no carbohydrate can make you depressed, which is why when you are depressed you crave carbohydrates. Make sure you take complex carbohydrates, as blood sugar imbalances can be important contributor to depression.
  • Avoid saturated fats, not only do food rich in saturated fat lower your levels of the essential fatty acid, omega 3 and 6, but they also slow down the blood flow to the brain as the blood cells become more sticky and tend to clump together, this leads to sluggishness, slow thinking fatigue.
  • Be careful with alcohol. Many people who are depressed drink to excess; in terms of lifestyle factors, it may be commonest contributor to depression after faulty diet. When you drink, initially the increase in blood sugar feels great, the brain loves the sugar rush. However, after about an hour the true effects of alcohol starts to set in. it is really a brain depressant, which is why it was used in the days before anaesthetics to clam patient who needed surgery, what is also not commonly realised is that 24 hours after drinking you will feel more anxious than normal, which is why most people are grabbing a drink the next day. So not only depression but also anxiety sets in. alcohol also depletes the body of essential fatty acids and B vitamin crucial for neurotransmitter production.
  • Avoid using recreational drugs. Most of these are stimulants which, like alcohol, may make you feel great while you are taking them, but crash later. What goes up most come down.
  • Stop smoking. Smokers are most likely to be depressed that non-smokers, due to the effects on circulation in the brain and also the lowering of vital minerals such as vitamin C and zinc.

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Increase your emotional and mental health.

Not everyone believes this but the emotional and mental aspects of a person, when combined, leads to better self improvement.

Emotions love to dominate

  • Our actions
  • Reactions
even though we do not want it to happen sometimes. The society often see emotions as a sign of weakness, so people are used to putting them aside and focusing on the rational aspects more and more. No matter how strict and logical you may be, you will always feel. One way or another, someone or something will get through you.Positive emotions are a lifelong goal for many of us concerned about emotional health and self improvement. What is more important; the amount of money you made during your life or the times you laughed out of sheer joy?

People tend to put their positive emotions behind their negative feelings. This is one of the biggest problems that people come across during their lives.There is no clear way to ignore a negative experience and try to replace it with a positive one. Life just does not work that way.

For example, when you were a child, if your goldfish dies, you would be heartbroken. Your parents will probably buy you another goldfish but the sorrow is still there.

Things get even more complex when you become an adult. A fight with your spouse the night before will affect your entire day.
  • You will go to work angry,
  • Tired, and your mind will wander.

On the way home from work you will not notice the sun shining on you.

All this because that one negative thought has contaminated the way you perceive the reality around you. In this moment you will realize finding a safe place to relax your mind will do wonders for your emotional and mental improvement.That place is relatively easy to find. It can be an actual place or an imaginary location. The best idea is to totally lose yourself in it.

Let us say you have a problem on your mind and it just would not go away. for example: Go bowling.Do not know how? Just give it a shot.Or do what ever gets you to that place

Get caught up in the game. Your mind will drift away from the negative thoughts that dominated your last hours or days and start processing a whole new kind of information. A safe haven can take many forms. It can be a song, a movie, even a person or animal. The main thing is allow yourself to get completely involved with this new activity. You might still get flashes of the problem every now and then. Ignore it and get even more absorbed in what you are doing.

When the bowling game, the song, or the movie ends you will abruptly return to reality. You will probably want to retreat back to the safe place. Do not do it. The safe place exists only as a helping hand, not as a solution to your life's problems, may it be a small or big. It serves only as an escape route. You will return from your safe zone with an increased energy level. You will feel better about yourself and gain more confidence. You will see that any issue can be resolved. This is how a small escape from a harsh reality can increase your emotional and mental health.

If you want more techniques. Then I suggest emotional freedom technique ebook. EFT (Emotional Freedom Technique), the Art of Tapping to Release All Negative Emotions Stored in Your Memory. DR Callahan has been teaching EFT for several, but now he compiled his researches and knowledge in one book called TAP YOURSELF FREE! and by tapping to release all your negative emotional stored memory, you can eliminate all these problems.

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Stress Reducing Action Plan

Stress is an external and internal experience. You can reduce your external stimuli by changing certain elements in your lives such as changing jobs or not driving to work. However, a lot of stress is actually how you perceive things internally. Do you let things get to you? Or do you let things do? This is something that can change your relationship with stress significantly. For those who are not able to do this themselves, consider contacting a cognitive behavioural therapist. You may also consider 300 breakthrough stress relief tips!

  • Set aside 15 minutes every day for yourself to think, dream and not be pressurised by anything with in your daily plans. Note: watching television is not relaxing as it is designed to keep you alert and awake.

  • Avoid a diet that puts further stress on your adrenals. This include limiting alcohol to seven unit’s a week, stopping caffeine intake- this put quite a strain on the adrenals-and all diet and soft drinks

  • Stop consuming all fast releasing sugars as they create a state of stress in the body, stimulating the release of cortical. This means avoiding white bread and pasta, sweat breakfast cereals, and anything else that added sugar to it. Substitute these with complex carbohydrates that help to stabilise blood sugar levels, e.g. brown rice, wholemeal bread and pasta, oats, and quinoa.

  • Avoid processed foods, food products that contain chemical additives, and all fried foods as they put and additional stress on the body.

  • Eat a well- balanced diet with lots of fruit and vegetables. If you are in a stresses state, you may need extra protein so go for protein-rich foods such as oily fish and eggs( or vegetable proteins if you don’t eat animal products)

  • Avoid eating under stressful conditions. If you eat too quickly or under stress, you will not absorb your nutrients and your digestive system will not work well. Eat in a relaxed environment to ensure there is sufficient blood flow and effective digestion.

  • Exercise three times a week for 20 or 30 minutes. It is great for reducing anxiety and nervousness and for elevating your brain chemicals to make you feel good

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Healthy Weight loss tips no pills

Many people think the best way to lose weight is to diet, drastically dropping calories or types of food in a desperate attempt to shed the pounds. Others think that exercise is the only way to health, so they exercise frantically for a few months before giving up. Imagine how much money Americans spend on diet pills, miracle diets, or even just exercise equipment.

These people mean well, but don't understand the way the human body works. Their attempts may result in temporary gains, but because they just don't understand, they often end up worse off than before.

Diets are a temporary solution to a long-term problem. Let's say someone, after a lifetime of eating poorly, takes a diet. It's a rough diet, since the calories have to be cut sharply, but it's worth it, right? The diet turns out to be fantastically efficient (which would never happen), and that person loses tons of weight. They go back to their old eating habits, since they're 'in good shape'. But within just a few months, their weight starts ballooning upwards again!

Other people try to exercise frantically, either taking up sports they don't care for or joining an exercise class that they'll skip. These people are somewhat better off than the dieters, as exercise is a good start. But what they don't realize is that exercise should be enjoyable - it shouldn't be painful or uncomfortable. This book contains information to help you figure out sports that you might enjoy. Turn exercise from a chore into a joy!

So-called 'diet pills' simply don't work. If there were such a thing as a pill that could help you safely remove excess pounds, they would be prescribed by doctors across the globe.

Break out of the cycle of diets and discomfort. You'll never have to go on another diet! Instead, you'll learn how to eat good food and lose weight - you'll be feeling great, and looking good. By establishing good health habits, losing weight will be like breathing. You won't even know it's happening! So why wait? You can start losing weight today!

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Stress seems to be catch all term for almost anything that makes us feel enough pressure to be anxious, from truly serious to be seemingly trivial. Strictly speaking stress is defined as reaction to a physical, mental or mental or emotional stimulus that upset the body’s natural balance this could apply to most of us some of the time, or even all of the time.

Our body must have evolved to cope with stress, but the peculiar, possibly unprecedented, kinds of stress that modern life inflicts on us do seems to have adverse consequences on the body, in both the short and the long term. Most people recognise some things that cause stress in their life, such as work load, overdue bills, traffic, traffic wardens ect... But some of the things people don’t recognise as inducers are:

  • Lack of sleep
  • Excessive alcohol
  • Smoking
  • Blood sugar imbalance
  • Nutrient deficiencies
  • Food allergies and intolerance
  • Medicines and hormones imbalance
  • A poorly function bowel leading to toxic waste build up

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