Angel Larson Design

Tag: wellness

  • Tips to Fall Asleep on Time

    If you are like me, you may struggle with getting to sleep on time. I could be severely tired, yet still end up staying up later than I want to and then not being able to wake up on time. Here are some tips I have learned that help me to be able to fall asleep when I want too. If you are struggling with insomnia and have tried all these tips, consult with a doctor for their recommendations.

    1. Stop Drinking Caffeine at Noon
      • People react differently to caffeine. For some people, it gives them energy, focus, and increased motivation. Some people don’t notice the affects of caffeine at all. I like to drink caffeine in the morning and maybe have more at lunch time. I have found for myself that if I drink caffeine later than about noon-1pm, I will have a harder time winding down for bed. Even if my body is tired, if I drink caffeine too late, my mind will be buzzing and i have a harder time relaxing and calming down. Even if you don’t feel like caffeine has an affect on you at night, this is something you could try and see if it helps to let you be sleepier and more relaxed before bed.
    2. Create a Night Routine
      • A night routine can help you at night by creating healthy habits that make you feel accomplished, relaxed and ready for the next day. It also helps to take the decisions out of what you should do before bed. The night routine I have created for myself to aid me in going to bed on time and being prepared for the next day is too: Choose my outfits for the next day, set out the food I will be brining with me to work and school, planning my schedule for the next day, and making sure I tracked my calories. I then eat dinner. After eating dinner I wash my face and brush my teeth. I then lay in bed and read for a half and hour to an hour until I fall asleep. This is the night routine that I have developed recently and am working on making into long term habits. I don’t expect myself to follow this on the weekend, except for washing my face and brushing my teeth right after eating. By creating this routine and have set times for when I should do these tasks, I don’t really have to think about what i need to do when I’m really tired. I am very bad at making healthy decisions when I’m tired so just following this routine helps me stay on track with my goals. It helps me to feel prepared for the next day and to be the healthiest I can be.
    3. Limit Screen Usage Before Bed
      • An important thing I have found to make sure my brain is sleepy and my body is relaxed is to stop looking at screens at least an hour before bed. Phone, TV, tablet, computer screens, etc. are very harsh on your eyes especially at night. Social media, movies, and the internet may be making your brain more awake before bed than you realize. I find If I start scrolling on my phone in bed it is really hard to stop and does not make me feel more tired or willing to go to sleep. I have found for myself that reading a book with a reading light is a great way to go through the rest of your mental energy before bed, relax your body, and have you time before bed. Other hobbies like stretching, meditating, or doing something calming and relaxing in low light would probably also work.
    4. Have a Plan for the Next Morning
      • I have found that if I am prepared and excited for the next day ahead, It is a lot easier for me to fall asleep. When I know exactly what I am going to do the next day and what I need to do right away when I wake up, it makes me feel more excited for the next day and wanting to go to bed on time so I can wake up with energy and accomplish my goals.

    Those are my tips for being able to get to sleep easier. Let me know if you have tried any of these and what tips you have for going to bed on time.

  • My First Experience Using a Sauna

    https://www.tripadvisor.com/LocationPhotoDirectLink-g54805-d11832625-i229974061-GreatLIFE_Woodlake_Athletic_Club-Sioux_Falls_South_Dakota.html

    As a member of the gym Greatlife, I have always been interested in trying out the sauna rooms there. I was curious to know what kind of health benefits can be achieved by using saunas. There a a few different Greatlifes in Sioux Falls where you can use these dry saunas before a workout, after, or just for the experience itself.

    Dry saunas are small enclosed rooms where the temperature is very high, with the humidity staying relatively low. At Greatlife they are located in the girls locker room or boys locker room. respectively. These rooms will lead to your body temperature to raise higher, to a point where you will start to sweat a lot. It may seem weird to want to sweat a lot, but these rooms can lead to a lot of potential benefits.

    Sauna benefits may include easing pain, reducing stress, and improving cardiovascular health, according to Medical News Today’s article, “What are the benefits and risks of saunas?” When a person sits in a sauna, their heart rate increases and blood vessels widen. This increases circulation, which mimics the effects of low to moderate exercise depending on how long you stay in the sauna. Increased blood circulation may help to reduce muscle soreness, improve joint movement, and ease arthritis pain. The sauna may also promote relaxation through the increase of circulation. Sauna use is linked to lower cardiovascular health issues, lower blood pressure and enhanced heart function. Saunas can also help to open your airways and clear out phlegm, helping you to breathe better. The best course is to use a sauna along with regular exercise for the best results. The amount of time you stay in the sauna as well as how often you go can vary the health effects you will receive. https://www.medicalnewstoday.com/articles/313109

    It is important to know however, that saunas may not be suitable for everyone, and there are factors that will make using a sauna dangerous!

    Saunas may not be suitable for people who have low pressure, have had a heart attack, are pregnant, children, or if you are sick. You should consult your doctor if you have any of these conditions and want to see if they would advise you to use a sauna or not. It can also be dangerous to use a sauna if you are dehydrated, are using substances like alcohol, or if you are in the sauna for too long. These factors may lead you to feeling dizzy or nauseous and lead to passing out. https://www.medicalnewstoday.com/articles/313109

    In my experience, I found the sauna to be very relaxing and to relieve a lot of stress. I was initially unsure of what it would be like or if I would feel any benefits. I made sure to drink plenty of water before I went in, as I have a tendency to get nauseous if I am not well hydrated. I made the mistake of bringing my phone and water bottle in with me at first. This is not advised because your phone and any metal will get very hot. It took about a minute before my face was sweating and a few more before the rest of my body was sweating. I ended up taking my phone and water bottle out after 5-10 minutes, rehydrating, cooling off and then re-entering the sauna.

    The second time, my body heated up a lot faster and I was trying to figure out what to do while I was sitting in there. I ended up laying against the wall in a comfortable position and counting to 10 minutes. The time was passing very quickly and I was making sure I wasn’t feeling sick or uncomfortable. After the 10 minutes passed I decided to get out, cool off, and drink more water so I could stay hydrated.

    I ended up going back into the sauna for a third time. This time I was focused on trying to meditate and seeing what effects my body was feeling. The sauna rooms are usually very dark, quiet, and have a calming wooden atmosphere. As someone who always has my mind running, it was nice to be able to clear my head, be in the moment, and just relax. It was very warm and cozy, leading to a zen feeling for me where my stresses melted away for a while. I actually enjoyed being able to sweat so much as I usually never get that sweaty during workouts. I noticed also that my heart rate sped up. I left once I felt that it was too hot to handle anymore.

    Overall, for me, the sauna experience was very relaxing. It is a great place to meditate, get in touch with your body and mind, and maximize your health after working out. I would definitely recommend them for people who are suitable to use them to try out. I don’t think everyone would enjoy the experience, but it is worth it to try out and see how you feel, and if you like the effects.

    If you have high stress/anxiety it is a great place to relieve stress, connect with your body, and calm down. I was very anxious and not in a good mood before my sauna session, but afterwords I felt very at ease and happy with my experience. Let me know what you think of saunas or if you would like to try it out, as well as what kind of sauna you think is the best! (wood buring, electrically heated, infrared room, steam room)