Lifestyle – Life by Daily Burn https://dailyburn.com/life Sat, 31 Mar 2018 00:21:09 +0000 en-US hourly 1 https://wordpress.org/?v=4.9.5 Always Tired? 5 Signs You Need More Sleep https://dailyburn.com/life/lifestyle/why-am-i-so-tired/ https://dailyburn.com/life/lifestyle/why-am-i-so-tired/#respond Tue, 20 Feb 2018 13:10:55 +0000 http://dailyburn.com/life/?p=50265 Always Tired? 5 Signs You Need More Sleep

[caption id="attachment_65851" align="alignnone" width="620"]Always Tired? 5 Signs You Need More Sleep Photo: Twenty20[/caption]

You hit snooze on the regular, have been thisclose to falling asleep at your desk, and fantasize about nap time. But are any of these sleepy behaviors normal? We checked in with Daniel Shade, MD, director of the Comprehensive Sleep Center in the Allegheny Health Network to find out if your tired, bleary-eyed habits are normal — or a sign of trouble.

RELATED: How Much Sleep Do You Really Need?

Always Tired? 5 Signs to Watch Out For

1. Your alarm sounds like death to you.

What’s normal: Maybe you don’t hop right out of bed as soon as you hear the alarm. If you were in a deep stage of sleep when it blared, your brain hasn’t had time to flip fully into wakefulness and is still secreting sleep chemicals, explains Dr. Shade.

What’s not: Hitting snooze on repeat. Really, this isn’t “bad” behavior, but think about what your alarm is telling you: You’re getting up before your body is ready, says Dr. Shade. Sure, you can’t exactly use that as an excuse to be late to work (“my circadian rhythm told me to come in at 10 today…”), but consider pushing bedtime a bit earlier until waking up becomes easier to do.

RELATED: 6 Signs You’re Exhausted (Not Just Tired)

2. You always want to nap.

What’s normal: Something big disrupted your sleep schedule last night (travel, your best friend’s birthday party) and you’re tired enough for a nap today. Taking a 20-minute catnap is a good idea to help you catch up on sleep and feel refreshed. (Doze off any longer than that and you can slip into deeper stages of sleep and wake up groggy.)

What’s not: You feel like you need a nap every day. “You should be able to function without a nap if you slept OK the past few nights,” says Dr. Shade. So if you’re getting seven to eight hours a night and are still tired, talk to your doctor. You could be suffering from a sleep disorder like sleep apnea or another health problem like thyroid disease or anemia.

RELATED: 13 Tips for the Best Nap Ever

3. You consider coffee the elixir of life.

What’s normal: Having a morning cup (it’s healthy, too), and still feeling groggy after lunch — that’s why the siesta was invented! “Everyone has dips in alertness around the same time every day,” says Dr. Shade. This is a natural part of your biological rhythm, and they have a fancy name: a circadian trough. There’s one after lunch and then another around 4 a.m. — though we bet you don’t notice the second one. Getting up and moving is a non-caffeinated way to get adrenaline going to knock off the sleepiness, he says.

What’s not: You’re reaching for java all afternoon. If you need to rely on coffee to stay awake during the day and otherwise can’t function (like you fall asleep at your desk), it could signal you have a larger problem that needs fixing. While coffee is a great stimulant, drinking it after 3 p.m. is a no-no if you want to sleep well that night. To ID a possible issue, Dr. Shade asks patients to wear a fitness tracker that records your sleep habits. “The first steep is to see if you’re getting enough hours. If so, a sleep specialist would help determine what else is going on,” he says.

RELATED: How Much Caffeine Are You Actually Drinking?

4. You worry at night.

What’s normal: We all have times when rumination takes over at night. However, habits like paying bills in bed online or doing work on the computer make your stress levels rise. Also, the blue light emitted from these devices inhibits melatonin release, a hormone that lulls you to sleep. Changing your bedtime routine is key here — don’t let business in your bedroom at all, says Dr. Shade.

What’s not normal: If a racing, “always on” mind interferes with your ability to fall asleep, anxiety may be to blame. Trouble is, it’s a chicken-or-the-egg situation. Anxiety causes sleep problems, but sleep problems also cause anxiety, according to the Anxiety and Depression Association of America. Any anxiety problems should be addressed with your doctor, which will improve your quality of life and sleeping habits.

RELATED: 15 Get-Out-of-Bed Tricks from Fitness Pros

5. You fall asleep quickly.

What’s normal: It takes you five to 10 minutes to fall asleep after climbing in. Your body needs time to fully relax in order to slip into slumber.

What’s not: Falling asleep as soon as your head hits the pillow (or before you even make it to bed), or taking longer than 30 minutes to sleep. Snoozing immediately indicates that you are tired exhausted even. “Your body is saying: I’m reclaiming my territory. You need sleep now,” says Dr. Shade.

Longer than a half hour and you may be suffering from insomnia, which makes it hard to fall asleep. If you doze off quickly, it’s time to move your bed up in 15-minute increments until you’re getting an adequate amount. If insomnia is a concern, think about talking to your doctor. It’s not enough to take a sleeping pill and be done, but you should figure out the underlying causes behind the problem so you can get back to blissful sleep.

Originally published June 2016. Updated February 2018. 

Read More
The Truth About How to Lose Belly Fat
Can You Really Catch Up on Sleep
19 Ways to Trick Yourself Into Becoming a Morning Person

The post Always Tired? 5 Signs You Need More Sleep appeared first on Life by Daily Burn.

]]>
Always Tired? 5 Signs You Need More Sleep

[caption id="attachment_65851" align="alignnone" width="620"]Always Tired? 5 Signs You Need More Sleep Photo: Twenty20[/caption] You hit snooze on the regular, have been thisclose to falling asleep at your desk, and fantasize about nap time. But are any of these sleepy behaviors normal? We checked in with Daniel Shade, MD, director of the Comprehensive Sleep Center in the Allegheny Health Network to find out if your tired, bleary-eyed habits are normal — or a sign of trouble. RELATED: How Much Sleep Do You Really Need?

Always Tired? 5 Signs to Watch Out For

1. Your alarm sounds like death to you.

What’s normal: Maybe you don’t hop right out of bed as soon as you hear the alarm. If you were in a deep stage of sleep when it blared, your brain hasn’t had time to flip fully into wakefulness and is still secreting sleep chemicals, explains Dr. Shade. What’s not: Hitting snooze on repeat. Really, this isn’t “bad” behavior, but think about what your alarm is telling you: You’re getting up before your body is ready, says Dr. Shade. Sure, you can’t exactly use that as an excuse to be late to work (“my circadian rhythm told me to come in at 10 today…”), but consider pushing bedtime a bit earlier until waking up becomes easier to do. RELATED: 6 Signs You’re Exhausted (Not Just Tired)

2. You always want to nap.

What’s normal: Something big disrupted your sleep schedule last night (travel, your best friend’s birthday party) and you’re tired enough for a nap today. Taking a 20-minute catnap is a good idea to help you catch up on sleep and feel refreshed. (Doze off any longer than that and you can slip into deeper stages of sleep and wake up groggy.) What’s not: You feel like you need a nap every day. “You should be able to function without a nap if you slept OK the past few nights,” says Dr. Shade. So if you’re getting seven to eight hours a night and are still tired, talk to your doctor. You could be suffering from a sleep disorder like sleep apnea or another health problem like thyroid disease or anemia. RELATED: 13 Tips for the Best Nap Ever

3. You consider coffee the elixir of life.

What’s normal: Having a morning cup (it’s healthy, too), and still feeling groggy after lunch — that’s why the siesta was invented! “Everyone has dips in alertness around the same time every day,” says Dr. Shade. This is a natural part of your biological rhythm, and they have a fancy name: a circadian trough. There’s one after lunch and then another around 4 a.m. — though we bet you don’t notice the second one. Getting up and moving is a non-caffeinated way to get adrenaline going to knock off the sleepiness, he says. What’s not: You’re reaching for java all afternoon. If you need to rely on coffee to stay awake during the day and otherwise can’t function (like you fall asleep at your desk), it could signal you have a larger problem that needs fixing. While coffee is a great stimulant, drinking it after 3 p.m. is a no-no if you want to sleep well that night. To ID a possible issue, Dr. Shade asks patients to wear a fitness tracker that records your sleep habits. “The first steep is to see if you’re getting enough hours. If so, a sleep specialist would help determine what else is going on,” he says. RELATED: How Much Caffeine Are You Actually Drinking?

4. You worry at night.

What’s normal: We all have times when rumination takes over at night. However, habits like paying bills in bed online or doing work on the computer make your stress levels rise. Also, the blue light emitted from these devices inhibits melatonin release, a hormone that lulls you to sleep. Changing your bedtime routine is key here — don’t let business in your bedroom at all, says Dr. Shade. What’s not normal: If a racing, “always on” mind interferes with your ability to fall asleep, anxiety may be to blame. Trouble is, it’s a chicken-or-the-egg situation. Anxiety causes sleep problems, but sleep problems also cause anxiety, according to the Anxiety and Depression Association of America. Any anxiety problems should be addressed with your doctor, which will improve your quality of life and sleeping habits. RELATED: 15 Get-Out-of-Bed Tricks from Fitness Pros

5. You fall asleep quickly.

What’s normal: It takes you five to 10 minutes to fall asleep after climbing in. Your body needs time to fully relax in order to slip into slumber. What’s not: Falling asleep as soon as your head hits the pillow (or before you even make it to bed), or taking longer than 30 minutes to sleep. Snoozing immediately indicates that you are tired exhausted even. “Your body is saying: I’m reclaiming my territory. You need sleep now,” says Dr. Shade. Longer than a half hour and you may be suffering from insomnia, which makes it hard to fall asleep. If you doze off quickly, it’s time to move your bed up in 15-minute increments until you’re getting an adequate amount. If insomnia is a concern, think about talking to your doctor. It’s not enough to take a sleeping pill and be done, but you should figure out the underlying causes behind the problem so you can get back to blissful sleep. Originally published June 2016. Updated February 2018.  Read More The Truth About How to Lose Belly Fat Can You Really Catch Up on Sleep 19 Ways to Trick Yourself Into Becoming a Morning Person

The post Always Tired? 5 Signs You Need More Sleep appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/why-am-i-so-tired/feed/ 0
15 Motivational Mantras From Instagram’s Fittest https://dailyburn.com/life/lifestyle/motivational-mantras-instagram-fittest/ https://dailyburn.com/life/lifestyle/motivational-mantras-instagram-fittest/#comments Wed, 14 Feb 2018 16:15:47 +0000 http://dailyburn.com/life/?p=45894 15 Motivational Mantras From Instagram’s Fittest

Some days you wake up feeling amazing, unstoppable and ready to conquer the world — or at least the 30 minutes doing your Daily Burn 365 workout. Other days? Not so much. (Hits snooze.)

For those days, instead of giving up or sleeping in, scroll through 15 these motivational mantras from the fittest people around. From a bit tough love to “OMG you’ve got this,” these motivational mantras are empowering, uplifting — and yours for the taking!

RELATED: 9 Ways to Find Workout Motivation (Every Damn Day)

The 15 Most Inspiring Instagram Accounts

[caption id="attachment_65741" align="alignnone" width="599"]Tara Stiles Motivational Mantras Instagram Photo: @tarastiles[/caption]

1. The ’Grammer: Tara Stiles

Her MO: This famous yogini and founder of New York City’s Strala Yoga lives by one rule: “Make your own rules.” Easy enough advice to follow, right?

[caption id="attachment_65742" align="alignnone" width="600"]Jeanette Jenkins Motivational Mantras Instagram Photo: @msjeanettejenkins[/caption]

2. The ’Grammer: Jeanette Jenkins

Her MO: Jenkins, creator of The Hollywood Trainer Club (she works out Kelly Rowland — and have you seen her abs?), just wants you to be the best version of yourself. Her jam is kindness: Do unto others, support one another, lift each other up, and make the world a better place. However, her no-BS attitude makes it totally awesome and not at all cheesy. Promise.

[caption id="attachment_65743" align="alignnone" width="620"]Erika Shannon Motivational Mantras Instagram Photo: @eshannz[/caption]

3. The ’Grammer: Erika Shannon

Her MO: Daily Burn 365 trainer and Soul Cycle instructor, Erika Shannon is all about helping you achieve your goals. Whether in the studio, the office or at home, she's the cheerleader you need to keep pushing forward. And she often offers insight into her own struggles and triumphs to an extra ounce of realness.

RELATED: Push Through Any Workout with These Trainer Mantras

[caption id="attachment_65744" align="alignnone" width="620"]Misty Copeland Motivational Mantras Instagram Photo: @mistyonpointe[/caption]

4. The ’Grammer: Misty Copeland

Her MO: Ballet’s It Girl — not only did Copeland become the first black principal dancer at the American Ballet Theatre earlier this year, she also wrote a book, starred in a movie about her life, was one of Time's Most Influential People of 2015, appeared on countless TV shows and specials — and wins for “Prettiest Instagram Account.” Whether or not you’re actually into tutus and tulle, this woman’s strength and fortitude will get you psyched for your own workout.

[caption id="attachment_65746" align="alignnone" width="600"]Cassey Ho Motivational Mantras Instagram Photo: @blogilates[/caption]

5. The ’Grammer: Cassey Ho

Her MO: POP Pilates creator Cassey Ho practically started a revolution with her “The ‘Perfect’ Body” YouTube video while she was still in college. But even the fittest, most fabulous people get haters and body shamers. Yet Ho turned it into something positive, as she does it daily on her own feed. (Bonus: She’s fun, hilarious, and super quirky. Relatability central!)

[caption id="attachment_65747" align="alignnone" width="600"]Lita Lewis Motivational Mantras Instagram Photo: @followthelita[/caption]

6. The ’Grammer: Lita Lewis

Her MO: A lot of the “fitspo” on the internet is less about reality, and more about that perfect pose. Enter fitness advocate Lita Lewis, who reminds us that it’s better to be authentic and real than to strive for a faux idea of perfection. Yes, please.

RELATED: 19 Positive Affirmations That'll Change the Way You Think

[caption id="attachment_65748" align="alignnone" width="600"]Meb Keflezighi Motivational Mantras Instagram Photo: @runmeb[/caption]

7. The ’Grammer: Meb Keflezighi

His MO: Beloved distance runner Meb Keflezighi — he’s won both the Boston Marathon and the New York City Marathon, and has represented Team USA in the Olympics — encourages fans to “run to win.” But that doesn’t necessarily mean placing first. Rather, it's about being your best, whatever that means for you. We can totally get on board with that.

[caption id="attachment_65757" align="alignnone" width="620"]Katie Dunlap Motivational Mantras Instagram Photo: @lovesweatfitness[/caption]

8. The 'Grammer: Katie Dunlop

Her MO: This Love Sweat Fitness blogger simply loves life — and exercise. Besides featuring quotes that inspire, like this one, she also shares healthy recipes, body positive messages and challenges and beautiful pics from her fit travels.

[caption id="attachment_65749" align="alignnone" width="600"]Gunnar Peterson Motivational Mantras Instagram Photo: @gunnarfitness[/caption]

9. The ’Grammer: Gunnar Peterson

His MO: Trainer to the stars Gunnar Peterson (he’s the one Khloe Kardashian credits for her daily butt-kicking sessions) is not only fun to follow for his celebrity-studded photos, but also because he regularly posts videos of his go-to workouts with a sassy side dish of humor. And it all comes with some quality inspo, too.

RELATED: 7 Gym Tips from Gunnar Peterson to Maximize Your Workout

[caption id="attachment_65750" align="alignnone" width="600"]Chris Mosier Motivational Mantras Instagram Photo: @thechrismosier[/caption]

10. The ’Grammer: Chris Mosier

His MO: Chris Mosier made history by becoming the first male transgender athlete on Team USA, and continues making a name for himself in the triathlon and duathlon world by working to make transgender athletes accepted and able to compete. He’s also a Nike athlete and marathoner, who shares tons of motivational quotes and inspiration to practice mindfulness on his page.

 

[caption id="attachment_65758" align="alignnone" width="620"]Adam Rosante Motivational Mantras Instagram Photo: @adamrosante[/caption]

11. The 'Grammer: Adam Rosante

His MO: This celeb trainer is all about making exercise approachable, often revealing his tips and tricks to making the most your workouts and your everyday. Just like he suggests here — start with small, attainable goals to achieve long-term success — he breaks down the basics of fitness and healthy eating.

[caption id="attachment_65752" align="alignnone" width="600"]Aly Teich, The Sweat Life NYC, Motivational Mantras Instagram Photo: @sweatlife_nyc[/caption]

12. The ’Grammer: The Sweat Life

Her MO: This weekly web series from Aly Teich gives sweat fanatics an inside look the NYC fitness and wellness scene, plus beauty tips, nutrition advice and a hefty dose of positive vibes. Bonus: She’s a certified badass herself, and can handstand like a champ (even after a brutal 90-minute hot yoga class!) and is always pushing herself to try new things.

[caption id="attachment_65754" align="alignnone" width="600"]Anja Garcia Motivational Mantras Instagram Photo: @anjagarcia[/caption]

13. The ’Grammer: Anja Garcia

Her MO: OK, maybe we’re biased because Anja Garcia is one of our favorite trainers — she not only leads Daily Burn kickboxing program, Undefeated, but also makes appearances on Daily Burn 365. This trainer/pediatric ICU nurse (talk about an inspiring combo) loves keeping her feed happy and upbeat, plus you can count on her to sprinkle in some crazy gymnastics tricks from her collegiate days. No forced fitspiration here — she’s the real deal.

[caption id="attachment_65755" align="alignnone" width="600"]Brett Hoebel Motivational Mantras Instagram Photo: @bretthoebel[/caption]

14. The ’Grammer: Brett Hoebel

His MO: The former Biggest Loser trainer has an IG feed filled with hyper-positive inspirational quotes and motivational mantras, often encouraging you to get up and exercise. His social media is just reason #3823249 why he’s one of the most likeable dudes in the industry.

RELATED: 8 Minutes to a Better Butt with Brett Hoebel (VIDEO)

[caption id="attachment_65756" align="alignnone" width="600"]Gary Vee Motivational Mantras Instagram Photo: @garyvee[/caption]

15. The ’Grammer: Gary Vaynerchuck

His MO: OK, so business mogul Gary Vaynerchuck (affectionately known by his hoards of fans as “Gary Vee”) isn’t a leader in the fitness world, but his entrepreneurial spirit totally translates to athletic pursuits. This guy’s all about “the hustle” and the pursuit of passion, and we love it.

For more inspiration every single day, check out Daily Burn on Instagram!

Originally published November 2015. Updated February 2018. 

Read More
19 Reasons to Work Out (Beyond the Perfect Body)
4 Science-Backed Ways to Motivate Yourself to Work Out
Just Not Feeling It Today? 33 Sources of Workout Motivation

The post 15 Motivational Mantras From Instagram’s Fittest appeared first on Life by Daily Burn.

]]>
15 Motivational Mantras From Instagram’s Fittest

Some days you wake up feeling amazing, unstoppable and ready to conquer the world — or at least the 30 minutes doing your Daily Burn 365 workout. Other days? Not so much. (Hits snooze.) For those days, instead of giving up or sleeping in, scroll through 15 these motivational mantras from the fittest people around. From a bit tough love to “OMG you’ve got this,” these motivational mantras are empowering, uplifting — and yours for the taking! RELATED: 9 Ways to Find Workout Motivation (Every Damn Day)

The 15 Most Inspiring Instagram Accounts

[caption id="attachment_65741" align="alignnone" width="599"]Tara Stiles Motivational Mantras Instagram Photo: @tarastiles[/caption]

1. The ’Grammer: Tara Stiles

Her MO: This famous yogini and founder of New York City’s Strala Yoga lives by one rule: “Make your own rules.” Easy enough advice to follow, right? [caption id="attachment_65742" align="alignnone" width="600"]Jeanette Jenkins Motivational Mantras Instagram Photo: @msjeanettejenkins[/caption]

2. The ’Grammer: Jeanette Jenkins

Her MO: Jenkins, creator of The Hollywood Trainer Club (she works out Kelly Rowland — and have you seen her abs?), just wants you to be the best version of yourself. Her jam is kindness: Do unto others, support one another, lift each other up, and make the world a better place. However, her no-BS attitude makes it totally awesome and not at all cheesy. Promise. [caption id="attachment_65743" align="alignnone" width="620"]Erika Shannon Motivational Mantras Instagram Photo: @eshannz[/caption]

3. The ’Grammer: Erika Shannon

Her MO: Daily Burn 365 trainer and Soul Cycle instructor, Erika Shannon is all about helping you achieve your goals. Whether in the studio, the office or at home, she's the cheerleader you need to keep pushing forward. And she often offers insight into her own struggles and triumphs to an extra ounce of realness. RELATED: Push Through Any Workout with These Trainer Mantras [caption id="attachment_65744" align="alignnone" width="620"]Misty Copeland Motivational Mantras Instagram Photo: @mistyonpointe[/caption]

4. The ’Grammer: Misty Copeland

Her MO: Ballet’s It Girl — not only did Copeland become the first black principal dancer at the American Ballet Theatre earlier this year, she also wrote a book, starred in a movie about her life, was one of Time's Most Influential People of 2015, appeared on countless TV shows and specials — and wins for “Prettiest Instagram Account.” Whether or not you’re actually into tutus and tulle, this woman’s strength and fortitude will get you psyched for your own workout. [caption id="attachment_65746" align="alignnone" width="600"]Cassey Ho Motivational Mantras Instagram Photo: @blogilates[/caption]

5. The ’Grammer: Cassey Ho

Her MO: POP Pilates creator Cassey Ho practically started a revolution with her “The ‘Perfect’ Body” YouTube video while she was still in college. But even the fittest, most fabulous people get haters and body shamers. Yet Ho turned it into something positive, as she does it daily on her own feed. (Bonus: She’s fun, hilarious, and super quirky. Relatability central!) [caption id="attachment_65747" align="alignnone" width="600"]Lita Lewis Motivational Mantras Instagram Photo: @followthelita[/caption]

6. The ’Grammer: Lita Lewis

Her MO: A lot of the “fitspo” on the internet is less about reality, and more about that perfect pose. Enter fitness advocate Lita Lewis, who reminds us that it’s better to be authentic and real than to strive for a faux idea of perfection. Yes, please. RELATED: 19 Positive Affirmations That'll Change the Way You Think [caption id="attachment_65748" align="alignnone" width="600"]Meb Keflezighi Motivational Mantras Instagram Photo: @runmeb[/caption]

7. The ’Grammer: Meb Keflezighi

His MO: Beloved distance runner Meb Keflezighi — he’s won both the Boston Marathon and the New York City Marathon, and has represented Team USA in the Olympics — encourages fans to “run to win.” But that doesn’t necessarily mean placing first. Rather, it's about being your best, whatever that means for you. We can totally get on board with that. [caption id="attachment_65757" align="alignnone" width="620"]Katie Dunlap Motivational Mantras Instagram Photo: @lovesweatfitness[/caption]

8. The 'Grammer: Katie Dunlop

Her MO: This Love Sweat Fitness blogger simply loves life — and exercise. Besides featuring quotes that inspire, like this one, she also shares healthy recipes, body positive messages and challenges and beautiful pics from her fit travels.
[caption id="attachment_65749" align="alignnone" width="600"]Gunnar Peterson Motivational Mantras Instagram Photo: @gunnarfitness[/caption]

9. The ’Grammer: Gunnar Peterson

His MO: Trainer to the stars Gunnar Peterson (he’s the one Khloe Kardashian credits for her daily butt-kicking sessions) is not only fun to follow for his celebrity-studded photos, but also because he regularly posts videos of his go-to workouts with a sassy side dish of humor. And it all comes with some quality inspo, too. RELATED: 7 Gym Tips from Gunnar Peterson to Maximize Your Workout [caption id="attachment_65750" align="alignnone" width="600"]Chris Mosier Motivational Mantras Instagram Photo: @thechrismosier[/caption]

10. The ’Grammer: Chris Mosier

His MO: Chris Mosier made history by becoming the first male transgender athlete on Team USA, and continues making a name for himself in the triathlon and duathlon world by working to make transgender athletes accepted and able to compete. He’s also a Nike athlete and marathoner, who shares tons of motivational quotes and inspiration to practice mindfulness on his page.   [caption id="attachment_65758" align="alignnone" width="620"]Adam Rosante Motivational Mantras Instagram Photo: @adamrosante[/caption]

11. The 'Grammer: Adam Rosante

His MO: This celeb trainer is all about making exercise approachable, often revealing his tips and tricks to making the most your workouts and your everyday. Just like he suggests here — start with small, attainable goals to achieve long-term success — he breaks down the basics of fitness and healthy eating. [caption id="attachment_65752" align="alignnone" width="600"]Aly Teich, The Sweat Life NYC, Motivational Mantras Instagram Photo: @sweatlife_nyc[/caption]

12. The ’Grammer: The Sweat Life

Her MO: This weekly web series from Aly Teich gives sweat fanatics an inside look the NYC fitness and wellness scene, plus beauty tips, nutrition advice and a hefty dose of positive vibes. Bonus: She’s a certified badass herself, and can handstand like a champ (even after a brutal 90-minute hot yoga class!) and is always pushing herself to try new things. [caption id="attachment_65754" align="alignnone" width="600"]Anja Garcia Motivational Mantras Instagram Photo: @anjagarcia[/caption]

13. The ’Grammer: Anja Garcia

Her MO: OK, maybe we’re biased because Anja Garcia is one of our favorite trainers — she not only leads Daily Burn kickboxing program, Undefeated, but also makes appearances on Daily Burn 365. This trainer/pediatric ICU nurse (talk about an inspiring combo) loves keeping her feed happy and upbeat, plus you can count on her to sprinkle in some crazy gymnastics tricks from her collegiate days. No forced fitspiration here — she’s the real deal. [caption id="attachment_65755" align="alignnone" width="600"]Brett Hoebel Motivational Mantras Instagram Photo: @bretthoebel[/caption]

14. The ’Grammer: Brett Hoebel

His MO: The former Biggest Loser trainer has an IG feed filled with hyper-positive inspirational quotes and motivational mantras, often encouraging you to get up and exercise. His social media is just reason #3823249 why he’s one of the most likeable dudes in the industry. RELATED: 8 Minutes to a Better Butt with Brett Hoebel (VIDEO) [caption id="attachment_65756" align="alignnone" width="600"]Gary Vee Motivational Mantras Instagram Photo: @garyvee[/caption]

15. The ’Grammer: Gary Vaynerchuck

His MO: OK, so business mogul Gary Vaynerchuck (affectionately known by his hoards of fans as “Gary Vee”) isn’t a leader in the fitness world, but his entrepreneurial spirit totally translates to athletic pursuits. This guy’s all about “the hustle” and the pursuit of passion, and we love it. For more inspiration every single day, check out Daily Burn on Instagram! Originally published November 2015. Updated February 2018.  Read More 19 Reasons to Work Out (Beyond the Perfect Body) 4 Science-Backed Ways to Motivate Yourself to Work Out Just Not Feeling It Today? 33 Sources of Workout Motivation

The post 15 Motivational Mantras From Instagram’s Fittest appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/motivational-mantras-instagram-fittest/feed/ 1
5 Happy Lights to Fight Seasonal Affective Disorder https://dailyburn.com/life/lifestyle/light-boxes-seasonal-affective-disorder/ https://dailyburn.com/life/lifestyle/light-boxes-seasonal-affective-disorder/#respond Fri, 09 Feb 2018 12:15:12 +0000 http://dailyburn.com/life/?p=35026 5 Light Boxes to Combat Seasonal Affective Disorder

5 Happy Lights to Fight Seasonal Affective Disorder
Photo: Twenty20

We’ve got some bad news: Winter’s not over. And for many people, the dark, chilly days bring a sluggishness that can’t be shaken. Around 10 to 20 percent of Americans have a mild type of seasonal affective disorder (SAD), a form of depression that begins in late fall and usually ceases come springtime. According to Cleveland Clinic, SAD symptoms can include irritability, fatigue, overeating, lack of joy and trouble concentrating.

Studies suggest that people who experience SAD have low levels of serotonin, the neurotransmitter responsible for regulating energy, appetite, mood, sleep and libido. Living with fewer hours of daylight can disrupt your circadian rhythm, the internal clock that alters the release of serotonin in your body and dictates alertness, appetite, sleep and other functions.

RELATED: 9 Ways to Cope With Seasonal Affective Disorder

Balance Your Body's Clock

"Light therapy could help roughly 50 percent of people who have SAD."

The good news? A light box could help you turn your frown upside down. Studies indicate that bright light therapy could help roughly 50 percent of people who have SAD. Researchers hypothesize that, in lieu of natural sunlight, a light box can reset the body’s circadian rhythms by influencing the hormone melatonin, which makes us fall and stay asleep at night.

Unlike tanning bed lamps, light boxes are designed to recreate the visible outdoor light (not the dangerous UV rays) you’d normally enjoy during non-winter seasons. The boxes are much stronger than your average lamp because they deliver a higher amount of lux, a measurement of illumination intensity. On a bright, sunny day, it is estimated that you’d receive roughly 50,000 lux of sunlight. In contrast, most offices have between 100 to 1,000 lux of light.

Many health care providers and SAD experts recommend choosing light boxes that offers 10,000 lux of illumination and using your device for around 30 minutes in the morning. The lower the lux, the longer you’ll need to use a light box for the desired effect. While the lights are safe for general use, side effects can include headache or minor eye strain if you don’t position your model the correct distance — which will be specified in the device’s instructions — from your eyes. And be aware: Soaking up light too late in the day can cause your body to stay awake past bedtime. If you have bipolar disorder, be sure to discuss light therapy with a licensed expert because boxes have the potential to trigger mania.

A Brighter Mood

“We’d much rather have people try the lights than try medication.”

At the University of St. Thomas in St. Paul, MN, students can sign up to try out portable 10,000 lux light boxes for two weeks at a time. “It’s dark, it’s cold and it’s midterms [season],” says Jeri Rockett, Ph.D., Licensed Psychologist, Director of Counseling and Psychological Services, who notes that the sun is now setting at around 4:30 pm in St. Paul. The university’s five portable units are consistently on loan from October through March, and Dr. Rockett estimates up to 60 students used the boxes last year.

“We’d much rather have people try the lights than try medication,” say Dr. Rockett. “Antidepressants may help with [symptoms], but the real problem [with SAD] is lack of sunlight.” At Macalester College, also located in St. Paul, MN, the five rental light boxes that debuted last year at the Health and Wellness Center are also constantly on loan.

“We advise [students] to start with 15 minute sessions and work up to as long as 30 minute sessions,” says Ted Rueff, Licensed Psychologist, Associate Director of Counseling Services, who recommends using 10,000 lux boxes daily to experience a mood lift. “The people who don’t tend to benefit are those who are dabblers, who use it twice a week,” he says.

If students find relief, they are encouraged to purchase their own boxes, which can cost up to $500. Luckily, many insurance companies will reimburse you for your light box because the devices are considered to be durable medical equipment (DME), a label that also applies to apparatus like wheelchairs, insulin pumps, prosthetic devices and more.

5 Light Boxes for Beating Seasonal Affective Disorder

It’s time to flip a switch on winter blahs! To overcome lethargic, dark days, look for a box that emits at least 10,000 lux at a distance (10 to 30 inches) that works for your lifestyle. It may take some trial and error to find the correct session length and lux that works for you, but you could experience benefits in just several days. Click through to find the perfect companion to brighten your mood until spring.

RELATED: Here’s Why You Should Take a Mental Health Day Now

[caption id="attachment_65583" align="alignnone" width="620"]Light Boxes: Verilux Photo: Courtesy of Verilux[/caption]

1. Verilux HappyLight Liberty 10K

Only two inches in depth, this thin energy lamp by Verilux won’t take up too much space on your office desk. It emits 10,000 lux when placed 10 inches away, and has a tilting base so you can direct soft light where needed. Don’t need the brightest setting all the time? Swap the “high energy” lens for the “comfort lens,” which allows just 5,000 lux to pass through the light. ($100; verilux.com)

[caption id="attachment_65582" align="alignnone" width="620"]Light Boxes: FeelBright Photo: Courtesy of Feel Bright Light[/caption]

2. Feel Bright Sad Therapy Visor

Not tied to your desk all day? Battle the winter blues while you’re doing chores around the house with this wireless and wearable light. The rechargeable green-blue spectrum light adheres to a visor, so the light shines down on your eyes just like regular sunshine. Use the higher 12,000 lux setting for shorter sessions and the lower setting (8,000 lux) for longer ones. The light automatically shuts off after 30 minutes, so there’s no need for you to keep an eye on the time. ($149; feelbrightlight.com)

[caption id="attachment_65581" align="alignnone" width="620"]Light Boxes: Lightphoria Photo: Courtesy of Lightphoria[/caption]

3. Lightphoria 10,000 lux Energy Lamp

The compact design of this Lightphoria model makes it ideal to take with you when you travel. (It even comes with a Euro-friendly adapter.) Select between three intensity levels (5,000, 8,000 and 10,000 lux) depending on your session length. You can also set the light to automatically turn off after 15, 30 or 45 minutes. ($70; sadlight-therapy.com)

RELATED: Fight Seasonal Affective Disorder With This New Tracker

[caption id="attachment_65580" align="alignnone" width="620"]Light Boxes: NorthStar Photo: Courtesy of Alaska Northern Lights[/caption]

4. Alaska Northern Lights NorthStar 10,000

At a whopping 13 by 24 inches and 10 pounds, the NorthStar 10,000 is like having your own personal sun. The size advantage? You can place it 24 inches away from you and still reap the benefits of 10,000 lux. Using the sturdy carrying handle, prop the lamp horizontally or vertically and rubber nubs will hold it in place. You can also mount it on a wall if desired. ($299; alaskanorthernlights.com)

[caption id="attachment_65579" align="alignnone" width="620"]Light Boxes: Aurora LightPad Photo: Courtesy of Aurora Light Solutions[/caption]

5. Aurora LightPad Mini

The stylish, tablet-sized Lightpad is best for people who want a hit of brightness — but prefer the source to be discrete. At 25 inches away, it will still deliver 10,000 lux. Since it has LED lights instead of glass bulbs, it weighs in at just four pounds. An infinitely adjustable stand means you can swivel it to just the right angle. ($199; auroralightsolutions.com)

If you struggle with serious and continuous depressive symptoms, be sure to reach out to a healthcare provider to discuss your condition. For additional information on seasonal depression, head to the National Institute of Mental Health.

Disclosure: All products featured on our site are hand-picked by our editorial team in the hopes of getting you closer to your health and fitness goals. We only recommend products we love and believe that you will, too. If you happen to come across an affiliate link, that means we receive a small commission should you decide to make a purchase.

Originally posted December 2014. Updated February 2018. 

Read More
11 Health Gadgets Experts Wish You’d Use
Feeling Anxious or Sad? Why E-Therapy Might Help
7 Daily Habits That Are Sabotaging Your Mental Health

The post 5 Happy Lights to Fight Seasonal Affective Disorder appeared first on Life by Daily Burn.

]]>
5 Light Boxes to Combat Seasonal Affective Disorder

5 Happy Lights to Fight Seasonal Affective Disorder Photo: Twenty20 We’ve got some bad news: Winter’s not over. And for many people, the dark, chilly days bring a sluggishness that can’t be shaken. Around 10 to 20 percent of Americans have a mild type of seasonal affective disorder (SAD), a form of depression that begins in late fall and usually ceases come springtime. According to Cleveland Clinic, SAD symptoms can include irritability, fatigue, overeating, lack of joy and trouble concentrating. Studies suggest that people who experience SAD have low levels of serotonin, the neurotransmitter responsible for regulating energy, appetite, mood, sleep and libido. Living with fewer hours of daylight can disrupt your circadian rhythm, the internal clock that alters the release of serotonin in your body and dictates alertness, appetite, sleep and other functions. RELATED: 9 Ways to Cope With Seasonal Affective Disorder

Balance Your Body's Clock

"Light therapy could help roughly 50 percent of people who have SAD."
The good news? A light box could help you turn your frown upside down. Studies indicate that bright light therapy could help roughly 50 percent of people who have SAD. Researchers hypothesize that, in lieu of natural sunlight, a light box can reset the body’s circadian rhythms by influencing the hormone melatonin, which makes us fall and stay asleep at night. Unlike tanning bed lamps, light boxes are designed to recreate the visible outdoor light (not the dangerous UV rays) you’d normally enjoy during non-winter seasons. The boxes are much stronger than your average lamp because they deliver a higher amount of lux, a measurement of illumination intensity. On a bright, sunny day, it is estimated that you’d receive roughly 50,000 lux of sunlight. In contrast, most offices have between 100 to 1,000 lux of light. Many health care providers and SAD experts recommend choosing light boxes that offers 10,000 lux of illumination and using your device for around 30 minutes in the morning. The lower the lux, the longer you’ll need to use a light box for the desired effect. While the lights are safe for general use, side effects can include headache or minor eye strain if you don’t position your model the correct distance — which will be specified in the device’s instructions — from your eyes. And be aware: Soaking up light too late in the day can cause your body to stay awake past bedtime. If you have bipolar disorder, be sure to discuss light therapy with a licensed expert because boxes have the potential to trigger mania.

A Brighter Mood

“We’d much rather have people try the lights than try medication.”
At the University of St. Thomas in St. Paul, MN, students can sign up to try out portable 10,000 lux light boxes for two weeks at a time. “It’s dark, it’s cold and it’s midterms [season],” says Jeri Rockett, Ph.D., Licensed Psychologist, Director of Counseling and Psychological Services, who notes that the sun is now setting at around 4:30 pm in St. Paul. The university’s five portable units are consistently on loan from October through March, and Dr. Rockett estimates up to 60 students used the boxes last year. “We’d much rather have people try the lights than try medication,” say Dr. Rockett. “Antidepressants may help with [symptoms], but the real problem [with SAD] is lack of sunlight.” At Macalester College, also located in St. Paul, MN, the five rental light boxes that debuted last year at the Health and Wellness Center are also constantly on loan. “We advise [students] to start with 15 minute sessions and work up to as long as 30 minute sessions,” says Ted Rueff, Licensed Psychologist, Associate Director of Counseling Services, who recommends using 10,000 lux boxes daily to experience a mood lift. “The people who don’t tend to benefit are those who are dabblers, who use it twice a week,” he says. If students find relief, they are encouraged to purchase their own boxes, which can cost up to $500. Luckily, many insurance companies will reimburse you for your light box because the devices are considered to be durable medical equipment (DME), a label that also applies to apparatus like wheelchairs, insulin pumps, prosthetic devices and more.

5 Light Boxes for Beating Seasonal Affective Disorder

It’s time to flip a switch on winter blahs! To overcome lethargic, dark days, look for a box that emits at least 10,000 lux at a distance (10 to 30 inches) that works for your lifestyle. It may take some trial and error to find the correct session length and lux that works for you, but you could experience benefits in just several days. Click through to find the perfect companion to brighten your mood until spring. RELATED: Here’s Why You Should Take a Mental Health Day Now [caption id="attachment_65583" align="alignnone" width="620"]Light Boxes: Verilux Photo: Courtesy of Verilux[/caption]

1. Verilux HappyLight Liberty 10K

Only two inches in depth, this thin energy lamp by Verilux won’t take up too much space on your office desk. It emits 10,000 lux when placed 10 inches away, and has a tilting base so you can direct soft light where needed. Don’t need the brightest setting all the time? Swap the “high energy” lens for the “comfort lens,” which allows just 5,000 lux to pass through the light. ($100; verilux.com) [caption id="attachment_65582" align="alignnone" width="620"]Light Boxes: FeelBright Photo: Courtesy of Feel Bright Light[/caption]

2. Feel Bright Sad Therapy Visor

Not tied to your desk all day? Battle the winter blues while you’re doing chores around the house with this wireless and wearable light. The rechargeable green-blue spectrum light adheres to a visor, so the light shines down on your eyes just like regular sunshine. Use the higher 12,000 lux setting for shorter sessions and the lower setting (8,000 lux) for longer ones. The light automatically shuts off after 30 minutes, so there’s no need for you to keep an eye on the time. ($149; feelbrightlight.com) [caption id="attachment_65581" align="alignnone" width="620"]Light Boxes: Lightphoria Photo: Courtesy of Lightphoria[/caption]

3. Lightphoria 10,000 lux Energy Lamp

The compact design of this Lightphoria model makes it ideal to take with you when you travel. (It even comes with a Euro-friendly adapter.) Select between three intensity levels (5,000, 8,000 and 10,000 lux) depending on your session length. You can also set the light to automatically turn off after 15, 30 or 45 minutes. ($70; sadlight-therapy.com) RELATED: Fight Seasonal Affective Disorder With This New Tracker [caption id="attachment_65580" align="alignnone" width="620"]Light Boxes: NorthStar Photo: Courtesy of Alaska Northern Lights[/caption]

4. Alaska Northern Lights NorthStar 10,000

At a whopping 13 by 24 inches and 10 pounds, the NorthStar 10,000 is like having your own personal sun. The size advantage? You can place it 24 inches away from you and still reap the benefits of 10,000 lux. Using the sturdy carrying handle, prop the lamp horizontally or vertically and rubber nubs will hold it in place. You can also mount it on a wall if desired. ($299; alaskanorthernlights.com) [caption id="attachment_65579" align="alignnone" width="620"]Light Boxes: Aurora LightPad Photo: Courtesy of Aurora Light Solutions[/caption]

5. Aurora LightPad Mini

The stylish, tablet-sized Lightpad is best for people who want a hit of brightness — but prefer the source to be discrete. At 25 inches away, it will still deliver 10,000 lux. Since it has LED lights instead of glass bulbs, it weighs in at just four pounds. An infinitely adjustable stand means you can swivel it to just the right angle. ($199; auroralightsolutions.com) If you struggle with serious and continuous depressive symptoms, be sure to reach out to a healthcare provider to discuss your condition. For additional information on seasonal depression, head to the National Institute of Mental Health. Disclosure: All products featured on our site are hand-picked by our editorial team in the hopes of getting you closer to your health and fitness goals. We only recommend products we love and believe that you will, too. If you happen to come across an affiliate link, that means we receive a small commission should you decide to make a purchase. Originally posted December 2014. Updated February 2018.  Read More 11 Health Gadgets Experts Wish You’d Use Feeling Anxious or Sad? Why E-Therapy Might Help 7 Daily Habits That Are Sabotaging Your Mental Health

The post 5 Happy Lights to Fight Seasonal Affective Disorder appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/light-boxes-seasonal-affective-disorder/feed/ 0
Your Ultimate Guide to Getting Better Sleep, Stat https://dailyburn.com/life/lifestyle/guide-better-sleep-beat-exhaustion/ Thu, 07 Dec 2017 12:15:32 +0000 http://dailyburn.com/life/?p=63855 Your Ultimate Guide to Getting Better Sleep, Stat

[caption id="attachment_63880" align="alignnone" width="620"]Your Ultimate Guide to Getting Better Sleep Photo: Twenty20[/caption]

If you consider sleep a luxury or live by the motto “I’ll sleep when I’m dead,” let this be your wake-up call. When you don’t get enough zzz’s, all aspects of your health fall apart, including your gut health, metabolism, sports performance and productivity.

So how much sleep do you really need? And what are the best ways to overcome insomnia, sleep apnea and other sleep-related issues? It’s time to take a closer look at everything from your bedroom setup to your diet and exercise routine. With these expert-backed tips, you’ll check exhaustion at the door and start cozying up to better sleep.

30 Ways to Sleep Better Tonight

[caption id="attachment_63868" align="alignnone" width="620"]Sleep Better Guide: How to Create a Bedtime Ritual Photo: Twenty20[/caption]

How to Create a Bedtime Ritual You Can Follow

If you stay up late and wait to feel tired to go to sleep, you’re doing it all wrong. Instead, set a shutdown alarm to alert you when it’s time to go to bed. Check out these pro tips on how to wind down effectively, and score a more consistent sleep schedule.

7 Bedtime Rituals to Help Banish Your Insomnia

Whether it’s stress or a more serious health condition, many people struggle to sleep for different reasons. Adopt these healthy sleep habits to help you snooze soundly.

Stressed? These GIFs Will Help You Relax, Stat

When meditation apps just won’t do, these soothing GIFs will cue you to inhale and exhale and lull you to bed like a lullaby.

Is Your Sleep Schedule Wrecking Your Metabolism?

You work out and eat healthy, but the scale just won’t budge? Your late-night routine might be to blame, so follow these tips to get consistent zzz’s.

6 Ways to Sleep Better and Avoid Jet Lag on the Road

Don’t lose sleep due to wanderlust. Try these traveler-tested tips to get the best night’s sleep when you’re away from home.

9 Ways to Fall Asleep Faster (Without Counting Sheep)

Chamomile tea and bedtime stories don’t work for everyone, but here’s what you can do to finally pass out and get quality shut-eye you so need.

10 Unexpected Things That Can Ruin Your Sleep

Hint: It’s not just your wine nightcap. Avoid these surprising sleep snatchers, and you’ll have better chances of drifting off to dreamland.

[caption id="attachment_63870" align="alignnone" width="620"]Your Ultimate Guide to Getting Better Sleep: Bedroom a Makeover Photo: Twenty20[/caption]

How to Give Your Bedroom a Makeover

Your bedroom is your sleep sanctuary. Make sure it’s low on zzz’s-thieving devices and high on hygge (aka coziness). Here, we highlight some feng shui tips that can help infuse some zen into your bedroom. You’ll be surprised how much more rested you feel with the right mattress, colors, images and even positioning of your bed.

Bedroom Makeover: 9 Feng Shui Tips for Better Sleep

Does your bed directly face the door? If you’re guilty of this and other common feng shui mistakes, you could be losing your ticket to dream world.

Can the Right Mattress Change Your Life?

If you wake up with the sweats or with neck and back pain, it might be time to change your mattress. Use this checklist to find out what kind of mattress is right for you.

3 Athlete-Approved Mattresses for Better Sleep and Recovery

These mattresses are equipped with special features like customizable foam support and infrared lights for better circulation and muscle recovery.

7 Products to Make Your Home Instantly Zen

Want less stress in your life? Fill your home with relaxation-forward finds. See our top picks for meditation pillows, essential oil diffusers and other zen must-haves.

[caption id="attachment_63871" align="alignnone" width="620"]Guide to Better Sleep: How to Address Sleep Issues, Stat Photo: Twenty20[/caption]

How to Address Sleep Issues, Stat

Sometimes getting better sleep is much more complicated than simply going to bed earlier. Maybe you’re jet lagged from travel, or working later than usual to meet a tough deadline. Or, maybe you’re dealing with a more serious health issue, like insomnia and sleep apnea, which can also rob you of much-needed shut-eye. Instead of throwing down a pillow fight, it’s time to get to the root of your sleep problem and have the sweet dreams you deserve. 

Can’t Sleep? Your Guide to a Better Night’s Rest

These sleep hacks can help you keep your circadian rhythm — your body’s natural sleep cycle — in check and get on a steady slumber schedule.

6 Things You Didn’t Know About Insomnia and How to Treat It

Insomnia is a chronic sleep disorder that stems from a variety of mental and health issues. Keep these helpful facts in mind.

Think Snoring Is Normal? Why Sleep Apnea Shouldn’t Be Ignored

Snoring can be a symptom of sleep apnea, a serious health condition that’s been linked to high blood pressure and heart disease. Find out how to treat it.

Always Tired? 5 Signs You Need More Sleep

If you’re always craving a nap or sip on coffee all day to stay awake, then you’re definitely not getting enough shut-eye. Here are other bleary-eyed habits you need to address.

6 Ways to Sleep Better and Avoid Jet Lag on the Road

When you’re in a different time zone, it can be difficult to fall asleep, much less get eight hours. Follow these expert tips to sleep better while traveling.

Can You Really Catch Up on Sleep?

We’ve all had those nights when you got only four hours of sleep. Can snoozing extra hours make up for the sleep you lost the night before? Find out here.

Is Your Sleep Position All Wrong?

There are pros and cons of sleeping on your side, back or stomach. Here’s what your sleep position says about the quality of zzz’s you get.

[caption id="attachment_63873" align="alignnone" width="620"]Guide to Better Sleep: How to Enhance Your Zzzs Photo: Twenty20[/caption]

How to Enhance Your Zzz’s

Nope, we aren’t recommending popping pills. But what’s shelling out a few dollars on a set of comfy pillows, melatonin-inducing LED lights or a sleep tracker in the name of better sleep? These special gadgets, meditation apps and sound machines will gear you up for the best slumber of your life.

9 Cool New Gadgets to Sleep Better Tonight

When counting sheep doesn’t work, these tools, sheets and gadgets will help make falling and staying asleep easier.

Want Better Sleep? These 6 Products Can Help

From softer, more breathable pillows to next-level sleep trackers, these snooze enhancers can help set you up for success.

3 Guided Meditations for Productivity, Sleep and Cravings

Kelsey Patel, a reiki master and meditation healer, created these three five-minute meditations to help release tension in the body and mind.

What Is Melatonin and Should You Really Take It for Sleep?

Melatonin can induce sleep, but it won’t necessarily help you stay asleep (and it affects everyone differently). Here’s what you need to know.

I Tried It: 40 Minutes of Lucid Dreaming

What if you could control what happens in your dreams? That’s exactly what lucid dreaming is. Learn how it helped one writer nod off Inception-style.

[caption id="attachment_63874" align="alignnone" width="620"]Guide to Better Sleep: How to Make the Perfect Nightcap Photo: Twenty20[/caption]

How to Make the Perfect Nightcap

If you’re wondering how you can help improve the quality of your sleep, look no further than your gut. As the “second brain," your microbiome holds essential nutrients for optimal slumber. While we love de-stressing with a glass of wine once in a while, your Malbec nightcap might be hurting your sleep stats. Instead, consider the sleep-promoting snacks and smoothies listed below. 

Is It All in Your Gut? The Sleep-Gut Connection

Your gut is responsible for producing 95 percent of your body’s serotonin, the building block for melatonin. So when you don’t have enough of it, sleep issues may arise.

7 Snacks That Will Actually Help You Sleep Better

Craving a bedtime snack? Instead of munching on milk and cookies, enjoy these savory, sweet and creamy dishes to knock you right out.

8 Soothing Smoothie Recipes to Help You Sleep

A creamy smoothie packed with potassium- and magnesium-rich foods is the remedy for sleeplessness. Whip up one of these delicious drinks before you hit the hay.

10 Simple Snacks for Better Sleep

Certain minerals and vitamins influence your sleep patterns and help your body get the rest it needs. These nighttime nibbles are only 200 calories and provide a dose of sleep-inducing nutrients.

[caption id="attachment_63875" align="alignnone" width="620"]Guide to Better Sleep: How to Revamp Your Evening Workouts Photo: Twenty20[/caption]

How to Revamp Your Evening Workout Routine

Early birds aren't the only ones that get the worm! Working out in the evening helps you de-stress. But because exercise can increase cortisol levels — the stress hormone — falling asleep can block snooze-triggering melatonin. Follow these tips to avoid post-workout insomnia.

Love Evening Workouts? 5 Ways to Avoid Sleepless Nights

Sometimes you have no choice but to squeeze in a sweat session late in the evening. So to avoid post-workout insomnia, follow these tips to wind down with ease.

5 Relaxing Yoga Poses to Do Before Bed

Downward dog your way to REM by incorporating these yoga poses into your bedtime routine. You’ll ease tension, calm the mind and sleep better.

3 Moving Meditations to Take Your Workout Higher

Who says you can’t meditate while you work out? These three moving meditations from Holly Rilinger will help you catch your breath so you can lunge deeper, squat lower — and snooze better.

5 Restorative Yoga Poses to Ease Your Muscles (And Your Mind)

In restorative yoga, you hold each pose for at least five minutes to deepen the stretch. Use a bolster, like a pillow or folded blanket, to relax into each position.

The post Your Ultimate Guide to Getting Better Sleep, Stat appeared first on Life by Daily Burn.

]]>
Your Ultimate Guide to Getting Better Sleep, Stat

[caption id="attachment_63880" align="alignnone" width="620"]Your Ultimate Guide to Getting Better Sleep Photo: Twenty20[/caption] If you consider sleep a luxury or live by the motto “I’ll sleep when I’m dead,” let this be your wake-up call. When you don’t get enough zzz’s, all aspects of your health fall apart, including your gut health, metabolism, sports performance and productivity. So how much sleep do you really need? And what are the best ways to overcome insomnia, sleep apnea and other sleep-related issues? It’s time to take a closer look at everything from your bedroom setup to your diet and exercise routine. With these expert-backed tips, you’ll check exhaustion at the door and start cozying up to better sleep.

30 Ways to Sleep Better Tonight

[caption id="attachment_63868" align="alignnone" width="620"]Sleep Better Guide: How to Create a Bedtime Ritual Photo: Twenty20[/caption]

How to Create a Bedtime Ritual You Can Follow

If you stay up late and wait to feel tired to go to sleep, you’re doing it all wrong. Instead, set a shutdown alarm to alert you when it’s time to go to bed. Check out these pro tips on how to wind down effectively, and score a more consistent sleep schedule. 7 Bedtime Rituals to Help Banish Your Insomnia Whether it’s stress or a more serious health condition, many people struggle to sleep for different reasons. Adopt these healthy sleep habits to help you snooze soundly. Stressed? These GIFs Will Help You Relax, Stat When meditation apps just won’t do, these soothing GIFs will cue you to inhale and exhale and lull you to bed like a lullaby. Is Your Sleep Schedule Wrecking Your Metabolism? You work out and eat healthy, but the scale just won’t budge? Your late-night routine might be to blame, so follow these tips to get consistent zzz’s. 6 Ways to Sleep Better and Avoid Jet Lag on the Road Don’t lose sleep due to wanderlust. Try these traveler-tested tips to get the best night’s sleep when you’re away from home. 9 Ways to Fall Asleep Faster (Without Counting Sheep) Chamomile tea and bedtime stories don’t work for everyone, but here’s what you can do to finally pass out and get quality shut-eye you so need. 10 Unexpected Things That Can Ruin Your Sleep Hint: It’s not just your wine nightcap. Avoid these surprising sleep snatchers, and you’ll have better chances of drifting off to dreamland. [caption id="attachment_63870" align="alignnone" width="620"]Your Ultimate Guide to Getting Better Sleep: Bedroom a Makeover Photo: Twenty20[/caption]

How to Give Your Bedroom a Makeover

Your bedroom is your sleep sanctuary. Make sure it’s low on zzz’s-thieving devices and high on hygge (aka coziness). Here, we highlight some feng shui tips that can help infuse some zen into your bedroom. You’ll be surprised how much more rested you feel with the right mattress, colors, images and even positioning of your bed. Bedroom Makeover: 9 Feng Shui Tips for Better Sleep Does your bed directly face the door? If you’re guilty of this and other common feng shui mistakes, you could be losing your ticket to dream world. Can the Right Mattress Change Your Life? If you wake up with the sweats or with neck and back pain, it might be time to change your mattress. Use this checklist to find out what kind of mattress is right for you. 3 Athlete-Approved Mattresses for Better Sleep and Recovery These mattresses are equipped with special features like customizable foam support and infrared lights for better circulation and muscle recovery. 7 Products to Make Your Home Instantly Zen Want less stress in your life? Fill your home with relaxation-forward finds. See our top picks for meditation pillows, essential oil diffusers and other zen must-haves. [caption id="attachment_63871" align="alignnone" width="620"]Guide to Better Sleep: How to Address Sleep Issues, Stat Photo: Twenty20[/caption]

How to Address Sleep Issues, Stat

Sometimes getting better sleep is much more complicated than simply going to bed earlier. Maybe you’re jet lagged from travel, or working later than usual to meet a tough deadline. Or, maybe you’re dealing with a more serious health issue, like insomnia and sleep apnea, which can also rob you of much-needed shut-eye. Instead of throwing down a pillow fight, it’s time to get to the root of your sleep problem and have the sweet dreams you deserve.  Can’t Sleep? Your Guide to a Better Night’s Rest These sleep hacks can help you keep your circadian rhythm — your body’s natural sleep cycle — in check and get on a steady slumber schedule. 6 Things You Didn’t Know About Insomnia and How to Treat It Insomnia is a chronic sleep disorder that stems from a variety of mental and health issues. Keep these helpful facts in mind. Think Snoring Is Normal? Why Sleep Apnea Shouldn’t Be Ignored Snoring can be a symptom of sleep apnea, a serious health condition that’s been linked to high blood pressure and heart disease. Find out how to treat it.

Always Tired? 5 Signs You Need More Sleep

If you’re always craving a nap or sip on coffee all day to stay awake, then you’re definitely not getting enough shut-eye. Here are other bleary-eyed habits you need to address. 6 Ways to Sleep Better and Avoid Jet Lag on the Road When you’re in a different time zone, it can be difficult to fall asleep, much less get eight hours. Follow these expert tips to sleep better while traveling. Can You Really Catch Up on Sleep? We’ve all had those nights when you got only four hours of sleep. Can snoozing extra hours make up for the sleep you lost the night before? Find out here. Is Your Sleep Position All Wrong? There are pros and cons of sleeping on your side, back or stomach. Here’s what your sleep position says about the quality of zzz’s you get. [caption id="attachment_63873" align="alignnone" width="620"]Guide to Better Sleep: How to Enhance Your Zzzs Photo: Twenty20[/caption]

How to Enhance Your Zzz’s

Nope, we aren’t recommending popping pills. But what’s shelling out a few dollars on a set of comfy pillows, melatonin-inducing LED lights or a sleep tracker in the name of better sleep? These special gadgets, meditation apps and sound machines will gear you up for the best slumber of your life. 9 Cool New Gadgets to Sleep Better Tonight When counting sheep doesn’t work, these tools, sheets and gadgets will help make falling and staying asleep easier. Want Better Sleep? These 6 Products Can Help From softer, more breathable pillows to next-level sleep trackers, these snooze enhancers can help set you up for success. 3 Guided Meditations for Productivity, Sleep and Cravings Kelsey Patel, a reiki master and meditation healer, created these three five-minute meditations to help release tension in the body and mind. What Is Melatonin and Should You Really Take It for Sleep? Melatonin can induce sleep, but it won’t necessarily help you stay asleep (and it affects everyone differently). Here’s what you need to know. I Tried It: 40 Minutes of Lucid Dreaming What if you could control what happens in your dreams? That’s exactly what lucid dreaming is. Learn how it helped one writer nod off Inception-style. [caption id="attachment_63874" align="alignnone" width="620"]Guide to Better Sleep: How to Make the Perfect Nightcap Photo: Twenty20[/caption]

How to Make the Perfect Nightcap

If you’re wondering how you can help improve the quality of your sleep, look no further than your gut. As the “second brain," your microbiome holds essential nutrients for optimal slumber. While we love de-stressing with a glass of wine once in a while, your Malbec nightcap might be hurting your sleep stats. Instead, consider the sleep-promoting snacks and smoothies listed below.  Is It All in Your Gut? The Sleep-Gut Connection Your gut is responsible for producing 95 percent of your body’s serotonin, the building block for melatonin. So when you don’t have enough of it, sleep issues may arise. 7 Snacks That Will Actually Help You Sleep Better Craving a bedtime snack? Instead of munching on milk and cookies, enjoy these savory, sweet and creamy dishes to knock you right out. 8 Soothing Smoothie Recipes to Help You Sleep A creamy smoothie packed with potassium- and magnesium-rich foods is the remedy for sleeplessness. Whip up one of these delicious drinks before you hit the hay. 10 Simple Snacks for Better Sleep Certain minerals and vitamins influence your sleep patterns and help your body get the rest it needs. These nighttime nibbles are only 200 calories and provide a dose of sleep-inducing nutrients. [caption id="attachment_63875" align="alignnone" width="620"]Guide to Better Sleep: How to Revamp Your Evening Workouts Photo: Twenty20[/caption]

How to Revamp Your Evening Workout Routine

Early birds aren't the only ones that get the worm! Working out in the evening helps you de-stress. But because exercise can increase cortisol levels — the stress hormone — falling asleep can block snooze-triggering melatonin. Follow these tips to avoid post-workout insomnia. Love Evening Workouts? 5 Ways to Avoid Sleepless Nights Sometimes you have no choice but to squeeze in a sweat session late in the evening. So to avoid post-workout insomnia, follow these tips to wind down with ease. 5 Relaxing Yoga Poses to Do Before Bed Downward dog your way to REM by incorporating these yoga poses into your bedtime routine. You’ll ease tension, calm the mind and sleep better. 3 Moving Meditations to Take Your Workout Higher Who says you can’t meditate while you work out? These three moving meditations from Holly Rilinger will help you catch your breath so you can lunge deeper, squat lower — and snooze better. 5 Restorative Yoga Poses to Ease Your Muscles (And Your Mind) In restorative yoga, you hold each pose for at least five minutes to deepen the stretch. Use a bolster, like a pillow or folded blanket, to relax into each position.

The post Your Ultimate Guide to Getting Better Sleep, Stat appeared first on Life by Daily Burn.

]]>
5 Reasons You Need to Address Your Stress, Stat https://dailyburn.com/life/lifestyle/effects-of-stress-health/ Wed, 29 Nov 2017 16:15:02 +0000 http://dailyburn.com/life/?p=63734

[caption id="attachment_63740" align="alignnone" width="620"]5 Health Effects of Stress That Should Convince You to Make a Change Photo: Twenty20[/caption]

You’ve heard it before, but we’ll say it again: The effects of stress can harm both your mind and your body. Not only can tension affect your mood and mental health, but experts and research also link it to major health concerns like heart disease, insulin resistance and chronic inflammatory conditions.

Stress is not something that is all in your mind. It’s a set of objective, measurable events that take place in body and brain, a complex physiological process,” says Kyle Davies, psychologist and author of The Intelligent Body. “The body’s stress response is exactly the same regardless of whether the ‘trigger’ is a physical injury (such as a car accident), an illness (like a virus) or a blockage of emotion.”

“We are now beginning to see that emotional stress contributes to a massive range of social, economic and health problems,” Davies continues. “Emotional stress plays a part in almost everything from mental health problems like anxiety and depression to a huge array of chronic physical problems.”

Considering all the health effects of stress, the question is: Do you have it on your wellbeing-boosting priority list? To convince you take care of it stat, we’ve listed five sneaky ways stress can mess with you both physically and mentally. Read on, then start your de-stress journey with expert-approved tips and meditation apps that make calming down a little more doable.

RELATED: Stressed Out? 45 Resources to Help You Relax

5 Surprising Effects of Stress on Your Well-Being

1. Poor Gut Health

Think it’s just greasy burgers and milkshakes that can wreak havoc on your tummy? It turns out stress can be just as bad for your belly as an unhealthy diet.

New research from Brigham Young University shows that when female rats were exposed to stress, their gut microbiome — the trillions of bacteria that live in the digestive tract and influence everything from digestion to immunity to sleep quality to brain health — changed to resemble the digestive tracts of mice who ate a high-fat diet. In other words, stress can make your microbiome appear like you just downed a load of french fries even when you didn’t. Yikes. While more scientists call for more research to understand this link, they think that these changes in the gut may be part of the puzzle that links stress, mood disorders and obesity.

RELATED: Here’s What to Eat to Help You De-Stress

2. Slower Workout Recovery

Sure you need to physically “stress” your muscles to get stronger, but mental stress can also have a big impact on your body’s ability to recover post-workout.

“You can be doing all the right things training-wise, but if you’re not managing stress properly or getting proper rest, it affects the body’s ability to bounce back,” says Angie Fifer, certified mental performance consultant and Association for Applied Sport Psychology executive board member. Translation: Instead of reaping a workout’s rewards — like an energy and mood boost, as well as muscle gain — you could end up feeling more fatigued and sluggish and curbing results.

3. Trouble Sleeping

Speaking of fatigue, there’s nothing worse than trying to get a good night’s rest when you have a lot on your mind. According to W. Christopher Winter, MD, president of Charlottesville Neurology and Sleep Medicine and author of The Sleep Solution, stress tinkers with our zzz’s by sacrificing deep sleep for more light sleep. This leads to more frequent (and longer) awakenings in the middle of the night. So in the morning, you end up feeling tired, rather than refreshed.

Stress also tends to hinder our perception of sleep duration. “Think about that one for a bit...stress makes us think we have gotten far less sleep than we actually have. In some cases, it can make an individual who has slept 6 hours feel like he or she got no sleep,” he says. This can then lead to feeling even more stressed. Talk about a bad sleep cycle.

RELATED: 6 Signs That You’re Exhausted (Not Just Tired)

4. Mouth Problems

Canker sores, bleeding gums, sensitive teeth — yes, stress can bring on all of these issues. According to a study in the International Dental Journal, people who reported oral health problems, such as sensitivity and bleeding, had higher work stress scores compared to those who didn’t. In another study published in the Annals of Periodontology, people who experienced higher levels of financial stress and poor stress coping skills had higher levels of periodontal (or gum) disease. The good news: Those with high money-related stress, but good coping skills had the same incidence of gum disease as people under low stress.

5. A Cranky Jaw

Do you ever clench your jaw or facial muscles when you feel tense? Not only can this lead to unwanted wrinkles, it can cause your jaw to ache, click or lock. When you tense the muscles around your face and jaw or grind your teeth, you put extra pressure on the joint, which can lead to pain. In fact, researchers have found that stress, anxiety and depression may contribute to symptoms of temporomandibular disorders aka TMD.

Read More
8 Signs You’re Way Too Stressed (And How to Deal)
Stressed Out? Here’s How to Finally Find Relief
11 Simple Ways to Relieve Stress Now

The post 5 Reasons You Need to Address Your Stress, Stat appeared first on Life by Daily Burn.

]]>

[caption id="attachment_63740" align="alignnone" width="620"]5 Health Effects of Stress That Should Convince You to Make a Change Photo: Twenty20[/caption] You’ve heard it before, but we’ll say it again: The effects of stress can harm both your mind and your body. Not only can tension affect your mood and mental health, but experts and research also link it to major health concerns like heart disease, insulin resistance and chronic inflammatory conditions. “Stress is not something that is all in your mind. It’s a set of objective, measurable events that take place in body and brain, a complex physiological process,” says Kyle Davies, psychologist and author of The Intelligent Body. “The body’s stress response is exactly the same regardless of whether the ‘trigger’ is a physical injury (such as a car accident), an illness (like a virus) or a blockage of emotion.” “We are now beginning to see that emotional stress contributes to a massive range of social, economic and health problems,” Davies continues. “Emotional stress plays a part in almost everything from mental health problems like anxiety and depression to a huge array of chronic physical problems.” Considering all the health effects of stress, the question is: Do you have it on your wellbeing-boosting priority list? To convince you take care of it stat, we’ve listed five sneaky ways stress can mess with you both physically and mentally. Read on, then start your de-stress journey with expert-approved tips and meditation apps that make calming down a little more doable. RELATED: Stressed Out? 45 Resources to Help You Relax

5 Surprising Effects of Stress on Your Well-Being

1. Poor Gut Health

Think it’s just greasy burgers and milkshakes that can wreak havoc on your tummy? It turns out stress can be just as bad for your belly as an unhealthy diet. New research from Brigham Young University shows that when female rats were exposed to stress, their gut microbiome — the trillions of bacteria that live in the digestive tract and influence everything from digestion to immunity to sleep quality to brain health — changed to resemble the digestive tracts of mice who ate a high-fat diet. In other words, stress can make your microbiome appear like you just downed a load of french fries even when you didn’t. Yikes. While more scientists call for more research to understand this link, they think that these changes in the gut may be part of the puzzle that links stress, mood disorders and obesity. RELATED: Here’s What to Eat to Help You De-Stress

2. Slower Workout Recovery

Sure you need to physically “stress” your muscles to get stronger, but mental stress can also have a big impact on your body’s ability to recover post-workout. “You can be doing all the right things training-wise, but if you’re not managing stress properly or getting proper rest, it affects the body’s ability to bounce back,” says Angie Fifer, certified mental performance consultant and Association for Applied Sport Psychology executive board member. Translation: Instead of reaping a workout’s rewards — like an energy and mood boost, as well as muscle gain — you could end up feeling more fatigued and sluggish and curbing results.

3. Trouble Sleeping

Speaking of fatigue, there’s nothing worse than trying to get a good night’s rest when you have a lot on your mind. According to W. Christopher Winter, MD, president of Charlottesville Neurology and Sleep Medicine and author of The Sleep Solution, stress tinkers with our zzz’s by sacrificing deep sleep for more light sleep. This leads to more frequent (and longer) awakenings in the middle of the night. So in the morning, you end up feeling tired, rather than refreshed. Stress also tends to hinder our perception of sleep duration. “Think about that one for a bit...stress makes us think we have gotten far less sleep than we actually have. In some cases, it can make an individual who has slept 6 hours feel like he or she got no sleep,” he says. This can then lead to feeling even more stressed. Talk about a bad sleep cycle. RELATED: 6 Signs That You’re Exhausted (Not Just Tired)

4. Mouth Problems

Canker sores, bleeding gums, sensitive teeth — yes, stress can bring on all of these issues. According to a study in the International Dental Journal, people who reported oral health problems, such as sensitivity and bleeding, had higher work stress scores compared to those who didn’t. In another study published in the Annals of Periodontology, people who experienced higher levels of financial stress and poor stress coping skills had higher levels of periodontal (or gum) disease. The good news: Those with high money-related stress, but good coping skills had the same incidence of gum disease as people under low stress.

5. A Cranky Jaw

Do you ever clench your jaw or facial muscles when you feel tense? Not only can this lead to unwanted wrinkles, it can cause your jaw to ache, click or lock. When you tense the muscles around your face and jaw or grind your teeth, you put extra pressure on the joint, which can lead to pain. In fact, researchers have found that stress, anxiety and depression may contribute to symptoms of temporomandibular disorders aka TMD. Read More 8 Signs You’re Way Too Stressed (And How to Deal) Stressed Out? Here’s How to Finally Find Relief 11 Simple Ways to Relieve Stress Now

The post 5 Reasons You Need to Address Your Stress, Stat appeared first on Life by Daily Burn.

]]>
10 Wellness Hotels That Have Your Ticket to Zen https://dailyburn.com/life/lifestyle/wellness-hotels-stress-relief/ Fri, 17 Nov 2017 12:15:11 +0000 http://dailyburn.com/life/?p=63402 10 Wellness Hotels That Have Your Ticket to Zen

[caption id="attachment_63411" align="alignnone" width="620"]10 Wellness Hotels That Have Your Ticket to Zen Photos (clockwise from top left): Sunrise Springs; Mohonk Mountain House; Hilton Head Health; Sundance Mountain Resort[/caption]

If we had to list the top three de-stress strategies, we’d probably say vacation, exercise and any form of meditation. So, why not put that trio together? Whether you want to round out 2017 feeling super fresh or start off the New Year with a clear mind and renewed drive, we rounded up the best places to find the ultimate stress-relieving schedules. Try something new — from hiking to rock climbing to SUP — then head back inside to relax and recover. And if these mind-body offerings aren’t tempting enough, each resort boasts beautiful lodgings and Instagram-worthy views. Permission to indulge in some serious R&R.

RELATED:  Escape the City: 7 Reasons You Need a Weekend in the Woods

These 10 Wellness Hotels Have the Perfect De-Stress Itineraries

[caption id="attachment_63412" align="alignnone" width="620"]Wellness Hotels to De-Stress: Amira Resort, St. George, UT Photo courtesy of Amira Resort[/caption]

1. Amira Resort

Location: St. George, UT
Cost: from $229/night 

Move Your Body: If you’ve ever dreamt of visiting a national park, this destination is for you. It’s planted near three big-time attractions: Zion National Park (less than an hour), Bryce Canyon National Park (just over two hours) and the Grand Canyon (two-and-a-half hours). The best part, though, is that the resort offers private hikes at these jaw-dropping locales, all hosted by a local guide. You can also opt for mountain biking or rappelling in a nearby canyon. Any activity you choose, you’ll walk away with an unforgettable experience.

Relax Your Mind: After climbing mountains, return to the resort for a rejuvenating spa treatment. Take your pick between three mind-body offerings: “The Awakening” to balance your chakras, “The Journey” complete with gentle drumming to help you get in touch with your spiritual side, and “The Reading,” which includes a card reading to point you in a positive life direction.

[caption id="attachment_63413" align="alignnone" width="620"]Wellness Hotels to De-Stress: The BodyHoliday, St. Lucia Photo courtesy of The BodyHoliday[/caption]

2. The BodyHoliday

Location: St. Lucia
Cost: from $665/night/person for two guests all-inclusive

Move Your Body: You’ll find no shortage of fitness activities at this all-inclusive resort. Opt for a range of group fitness classes from spin to aqua aerobics to Pilates. Or, better yet, get outside for some fun new ways to break a sweat. The Caribbean resort offers kayaking, guided walks, runs and bike rides, stand-up paddlebarding, tennis, scuba diving and more. You’ll even find beach volleyball, hikes through the rainforest and water skiing on the schedule. The toughest part is figuring out how to fit it all into your vacay.

Relax Your Mind: Beyond the endless outdoor activities and ocean views, the best part of your trip might just be the complimentary daily spa treatments. Book anything from a full-body massage to a facial to an aloe body wrap — all included in your package. Plus, you have the option to squeeze a few yoga and meditation classes into your schedule.

RELATED: Simple, Quick Meditations to Get Stronger and Faster

[caption id="attachment_63414" align="alignnone" width="620"]Wellness Hotels to De-Stress: Canyon Ranch, Tucson, AZ Photo courtesy of Canyon Ranch Tucson[/caption]

3. Canyon Ranch

Location: Tucson, AZ
Cost: from $1,179/night/person for two guests all-inclusive

Move Your Body: Boost your basic gym workout with underwater treadmills, racquet sports and more at this world-class facility. Want to spend some QT with nature? Take a hike, rent a bike (lesson included if needed!) or sign up for a bird-watching walk. With each stay, you also get a resort credit to use for an activity of your choosing. We suggest testing your skills on the high ropes challenge course, climbing the rock wall, a golf or tennis lesson or a nighttime hike, complete with star gazing.

Relax Your Mind: Combine movement and meditation with guided walks that help you tune into your surroundings. Or, use your resort credit to sign up for a spa specialty, like an ayurvedic massage or oil treatment. If you’ve been on your feet all day, choose the “sole rejuvenation” massage, which aims to soften your steps. And for something a little more spiritual, sign up for a “astro-gemology” session. It fuses crystal healing with your astrology reading to channel energy and set intentions.

[caption id="attachment_63415" align="alignnone" width="620"]Wellness Hotels to De-Stress: Hilton Head Health, Hilton Head, SC Photo courtesy of Hilton Head Health[/caption]

4. Hilton Head Health

Location: Hilton Head, SC
Cost: from $2,850 for a seven-day all-inclusive stay

Move Your Body: Turn your refreshing beach vacation up a notch on the wellness scale. An all-inclusive stay at this southern resort includes unlimited yoga classes offered in several varieties, from gentle to aqua to one that focuses on bone health. Because you’re so close to the ocean, you also have ample opportunity for kayaking, stand-up paddleboarding and power walks through the sand. What’s more, you get access to fitness classes like cardio boxing, TRX and resistance training. With all the active options, you just might have trouble sitting still. 

Relax Your Mind: Practice meditation four days a week at Hilton Head Health, where you can put a resort credit toward spa treatments, including massages, facials and manicures. Another place to get centered: the kitchen. Learn how to turn your favorite meals into healthier options via cooking lessons with the hotel’s chef. Take home the recipes, play some music and have yourself a relaxing meal prep Monday upon your return.

RELATED: Stressed out? 45 Resources to Help You Relax, Stat

[caption id="attachment_63416" align="alignnone" width="620"]Wellness Hotels to De-Stress: Kalon Surf Luxury Resort, Costa Rica Photo courtesy of Kalon Surf Luxury Resort[/caption]

5. Kalon Surf Luxury Resort

Location: Costa Rica
Cost: from $2,490 for a seven-day all-inclusive stay

Move Your Body: Learn to ride waves in one of the world’s most gorgeous settings. You get daily three-on-one surf lessons at Kalon, where first-timers will learn essential skills and seriously challenge their balance. The resort also offers pre-surf Pilates as a warm-up, as well as at least two traditional Pilates classes per week.

Relax Your Mind: If sitting at the resort’s canopy overlooking the ocean and pool isn’t enough to help you unwind, then your complimentary 60-minute mid-week massage should. The farm-to-table chef also leads a tour of the resort's greenhouse (where it grows all its produce), complete with a pit stop through the rainforest. It’s the ultimate recipe for relaxation — a stroll outdoors with a delicious, good-for-you meal to follow. You can even do a coffee tasting after with one of the surf instructors (he's also a barista).

[caption id="attachment_63418" align="alignnone" width="620"]Wellness Hotels to De-Stress: Mohonk Mountain House, New Paltz, NY Photo courtesy of Jim Smith Photography / Mohonk Mountain House[/caption]

6. Mohonk Mountain House

Location: New Paltz, NY
Cost: from $440/night

Move Your Body: It’s time to try a new snow sport — and we have the most picturesque place to do it. Located just 90 miles outside of New York City, this resort offers cross-country skiing, snowshoeing and ice skating on its breathtaking (and big!) enclosed rink. Outdoors, you'll trek through wooded paths with stunning views of the Hudson River and the Mohonk Mountain House itself — a Victorian castle worthy of your post popular IG post. 

Relax Your Mind: In addition to its award-winning spa and new ultra-moisturizing “ginger rejuvenator” treatment, Mohonk has meditation methods down to a T. Choose from fireside meditations to help you sleep better at night. Or, still get outdoors with a forest bathing session, where you tune into each sense as you walk among the trees.

RELATED: From Suring to Tennis: The Best Adult Summer Camps

[caption id="attachment_63419" align="alignnone" width="620"]Wellness Hotels to De-Stress: New Life Hiking Spa, Killington, VT Photo courtesy of New Life Hiking Spa[/caption]

7. New Life Hiking Spa

Location: Killington, VT
Cost: from $259/night

Move Your Body: As the name suggests, your getaway will be all about getting onto the trails to soak in the very best of Vermont. With options for beginner, intermediate and advanced hikers, you’ll find a tree-lined walk or climb to fit your fitness level and challenge your skills. You’ll also have the option to go on kayaking excursions or take a strength or bootcamp class. Guests can choose a two- to four-night mini vacation, an 11-night weight loss retreat, or a 21-day wellness-immersive vacation.

Relax Your Mind: Each three-night stay includes one spa treatment. You can opt to work out tense muscles with a deep tissue or hot stone massage, roll out your fascia with myofascial release, or go with a total-body exfoliation treatment. Most schedules also include a morning stretch to prime your body and mind for movement, plus an evening yoga session.

[caption id="attachment_63420" align="alignnone" width="620"]Wellness Hotels to De-Stress: Sundance Mountain Resort, Sundance, UT Photo courtesy of Sundance Mountain Resort[/caption]

8. Sundance Mountain Resort

Location: Sundance, UT
Cost: from $200/night

Move Your Body: Embrace the winter temps and shred some gnar on the slopes (ski and snowboard passes start at $40 for a night session). Nothing quite compares to skiing the awe-inspiring peaks of Utah, where the mountains are so big, you don’t typically have to worry about long lift lines or crowded descents. Want to see the sights from even higher? The resort also offers alpine zip lining (from $49).

Relax Your Mind: With meditation and yoga classes offered daily, you can find your flow and peace of mind at any time. Book the Journey to Wellness package for an hour-long spa treatment and art classes — an extra chance to tap into your creative side and practice mindfulness.

RELATED: 7 Top Outdoor Destinations for Rock Climbing Newbies

[caption id="attachment_63421" align="alignnone" width="620"]Wellness Hotels to De-Stress: Sunrise Springs, Santa Fe, NM Photo courtesy of Sunrise Springs[/caption]

9. Sunrise Springs

Location: Sante Fe, NM
Cost: from $205/night

Move Your Body: Start every day at Sunrise Springs with a yoga class and guided hike. Trekking the trails of New Mexico offers unique views of the desert, featuring ancient petroglyphs and sand formations. You can also pick up your pace for trail running, grab a bike for a two-wheel adventure, or make a splash while river rafting. Have more in the tank? Participate in a group fitness class or personal training session to really break a sweat.

Relax Your Mind: Soak in your surroundings — literally — at Sunrise Springs’ private pools and eucalyptus steam rooms. Sit back and relax in the warm waters overlooking tranquil greens, a peaceful setting you can reserve for 50 minutes (from $45). Or, opt for a magnesium-based soak for 25-minutes ($30), designed to help aching muscles and stress relief. Another favorite offered on site: sound baths. Lie down and listen to the tones of crystal bowls to help you reach a meditative state.

[caption id="attachment_63422" align="alignnone" width="620"]Wellness Hotels to De-Stress: The Westin Bear Mountain, Victoria, British Colombia Photo courtesy of Westin Hotels[/caption]

10. The Westin Bear Mountain

Location: Victoria, British Columbia
Cost: from $136/night

Move Your Body: A stay at any Westin hotel gives you access to a Run Concierge, who will take out you for a jog or at least share the best routes in the area. (And for just $5, you get a New Balance outfit to borrow if you forgot your workout clothes.) While cityscapes are fun to run, this Westin in Canada also lets you take your stride to the trails. The hotel offers an on-mountain bootcamp or yoga class before taking on a challenging five-mile hike. You can repeat one of the classes at the peak and pre-descent, too.

Relax Your Mind: Because nothing says relax like a little pampering post-workout, unwind after your mountain trek with a massage, manicure, pedicure or facial. This location even offers a relaxation-specific massage to help your mind feel at ease and refreshed by the time your masseuse is finished.

Read More
The 6 Best Women’s Retreats to Reboot Your Health
6 Signs That You’re Exhausted (Not Just Tired)
How Climbing Mountains Helped These 7 Women Heal

The post 10 Wellness Hotels That Have Your Ticket to Zen appeared first on Life by Daily Burn.

]]>
10 Wellness Hotels That Have Your Ticket to Zen

[caption id="attachment_63411" align="alignnone" width="620"]10 Wellness Hotels That Have Your Ticket to Zen Photos (clockwise from top left): Sunrise Springs; Mohonk Mountain House; Hilton Head Health; Sundance Mountain Resort[/caption] If we had to list the top three de-stress strategies, we’d probably say vacation, exercise and any form of meditation. So, why not put that trio together? Whether you want to round out 2017 feeling super fresh or start off the New Year with a clear mind and renewed drive, we rounded up the best places to find the ultimate stress-relieving schedules. Try something new — from hiking to rock climbing to SUP — then head back inside to relax and recover. And if these mind-body offerings aren’t tempting enough, each resort boasts beautiful lodgings and Instagram-worthy views. Permission to indulge in some serious R&R. RELATED:  Escape the City: 7 Reasons You Need a Weekend in the Woods

These 10 Wellness Hotels Have the Perfect De-Stress Itineraries

[caption id="attachment_63412" align="alignnone" width="620"]Wellness Hotels to De-Stress: Amira Resort, St. George, UT Photo courtesy of Amira Resort[/caption]

1. Amira Resort

Location: St. George, UT Cost: from $229/night  Move Your Body: If you’ve ever dreamt of visiting a national park, this destination is for you. It’s planted near three big-time attractions: Zion National Park (less than an hour), Bryce Canyon National Park (just over two hours) and the Grand Canyon (two-and-a-half hours). The best part, though, is that the resort offers private hikes at these jaw-dropping locales, all hosted by a local guide. You can also opt for mountain biking or rappelling in a nearby canyon. Any activity you choose, you’ll walk away with an unforgettable experience. Relax Your Mind: After climbing mountains, return to the resort for a rejuvenating spa treatment. Take your pick between three mind-body offerings: “The Awakening” to balance your chakras, “The Journey” complete with gentle drumming to help you get in touch with your spiritual side, and “The Reading,” which includes a card reading to point you in a positive life direction. [caption id="attachment_63413" align="alignnone" width="620"]Wellness Hotels to De-Stress: The BodyHoliday, St. Lucia Photo courtesy of The BodyHoliday[/caption]

2. The BodyHoliday

Location: St. Lucia Cost: from $665/night/person for two guests all-inclusive Move Your Body: You’ll find no shortage of fitness activities at this all-inclusive resort. Opt for a range of group fitness classes from spin to aqua aerobics to Pilates. Or, better yet, get outside for some fun new ways to break a sweat. The Caribbean resort offers kayaking, guided walks, runs and bike rides, stand-up paddlebarding, tennis, scuba diving and more. You’ll even find beach volleyball, hikes through the rainforest and water skiing on the schedule. The toughest part is figuring out how to fit it all into your vacay. Relax Your Mind: Beyond the endless outdoor activities and ocean views, the best part of your trip might just be the complimentary daily spa treatments. Book anything from a full-body massage to a facial to an aloe body wrap — all included in your package. Plus, you have the option to squeeze a few yoga and meditation classes into your schedule. RELATED: Simple, Quick Meditations to Get Stronger and Faster [caption id="attachment_63414" align="alignnone" width="620"]Wellness Hotels to De-Stress: Canyon Ranch, Tucson, AZ Photo courtesy of Canyon Ranch Tucson[/caption]

3. Canyon Ranch

Location: Tucson, AZ Cost: from $1,179/night/person for two guests all-inclusive Move Your Body: Boost your basic gym workout with underwater treadmills, racquet sports and more at this world-class facility. Want to spend some QT with nature? Take a hike, rent a bike (lesson included if needed!) or sign up for a bird-watching walk. With each stay, you also get a resort credit to use for an activity of your choosing. We suggest testing your skills on the high ropes challenge course, climbing the rock wall, a golf or tennis lesson or a nighttime hike, complete with star gazing. Relax Your Mind: Combine movement and meditation with guided walks that help you tune into your surroundings. Or, use your resort credit to sign up for a spa specialty, like an ayurvedic massage or oil treatment. If you’ve been on your feet all day, choose the “sole rejuvenation” massage, which aims to soften your steps. And for something a little more spiritual, sign up for a “astro-gemology” session. It fuses crystal healing with your astrology reading to channel energy and set intentions. [caption id="attachment_63415" align="alignnone" width="620"]Wellness Hotels to De-Stress: Hilton Head Health, Hilton Head, SC Photo courtesy of Hilton Head Health[/caption]

4. Hilton Head Health

Location: Hilton Head, SC Cost: from $2,850 for a seven-day all-inclusive stay Move Your Body: Turn your refreshing beach vacation up a notch on the wellness scale. An all-inclusive stay at this southern resort includes unlimited yoga classes offered in several varieties, from gentle to aqua to one that focuses on bone health. Because you’re so close to the ocean, you also have ample opportunity for kayaking, stand-up paddleboarding and power walks through the sand. What’s more, you get access to fitness classes like cardio boxing, TRX and resistance training. With all the active options, you just might have trouble sitting still.  Relax Your Mind: Practice meditation four days a week at Hilton Head Health, where you can put a resort credit toward spa treatments, including massages, facials and manicures. Another place to get centered: the kitchen. Learn how to turn your favorite meals into healthier options via cooking lessons with the hotel’s chef. Take home the recipes, play some music and have yourself a relaxing meal prep Monday upon your return. RELATED: Stressed out? 45 Resources to Help You Relax, Stat [caption id="attachment_63416" align="alignnone" width="620"]Wellness Hotels to De-Stress: Kalon Surf Luxury Resort, Costa Rica Photo courtesy of Kalon Surf Luxury Resort[/caption]

5. Kalon Surf Luxury Resort

Location: Costa Rica Cost: from $2,490 for a seven-day all-inclusive stay Move Your Body: Learn to ride waves in one of the world’s most gorgeous settings. You get daily three-on-one surf lessons at Kalon, where first-timers will learn essential skills and seriously challenge their balance. The resort also offers pre-surf Pilates as a warm-up, as well as at least two traditional Pilates classes per week. Relax Your Mind: If sitting at the resort’s canopy overlooking the ocean and pool isn’t enough to help you unwind, then your complimentary 60-minute mid-week massage should. The farm-to-table chef also leads a tour of the resort's greenhouse (where it grows all its produce), complete with a pit stop through the rainforest. It’s the ultimate recipe for relaxation — a stroll outdoors with a delicious, good-for-you meal to follow. You can even do a coffee tasting after with one of the surf instructors (he's also a barista). [caption id="attachment_63418" align="alignnone" width="620"]Wellness Hotels to De-Stress: Mohonk Mountain House, New Paltz, NY Photo courtesy of Jim Smith Photography / Mohonk Mountain House[/caption]

6. Mohonk Mountain House

Location: New Paltz, NY Cost: from $440/night Move Your Body: It’s time to try a new snow sport — and we have the most picturesque place to do it. Located just 90 miles outside of New York City, this resort offers cross-country skiing, snowshoeing and ice skating on its breathtaking (and big!) enclosed rink. Outdoors, you'll trek through wooded paths with stunning views of the Hudson River and the Mohonk Mountain House itself — a Victorian castle worthy of your post popular IG post.  Relax Your Mind: In addition to its award-winning spa and new ultra-moisturizing “ginger rejuvenator” treatment, Mohonk has meditation methods down to a T. Choose from fireside meditations to help you sleep better at night. Or, still get outdoors with a forest bathing session, where you tune into each sense as you walk among the trees. RELATED: From Suring to Tennis: The Best Adult Summer Camps [caption id="attachment_63419" align="alignnone" width="620"]Wellness Hotels to De-Stress: New Life Hiking Spa, Killington, VT Photo courtesy of New Life Hiking Spa[/caption]

7. New Life Hiking Spa

Location: Killington, VT Cost: from $259/night Move Your Body: As the name suggests, your getaway will be all about getting onto the trails to soak in the very best of Vermont. With options for beginner, intermediate and advanced hikers, you’ll find a tree-lined walk or climb to fit your fitness level and challenge your skills. You’ll also have the option to go on kayaking excursions or take a strength or bootcamp class. Guests can choose a two- to four-night mini vacation, an 11-night weight loss retreat, or a 21-day wellness-immersive vacation. Relax Your Mind: Each three-night stay includes one spa treatment. You can opt to work out tense muscles with a deep tissue or hot stone massage, roll out your fascia with myofascial release, or go with a total-body exfoliation treatment. Most schedules also include a morning stretch to prime your body and mind for movement, plus an evening yoga session. [caption id="attachment_63420" align="alignnone" width="620"]Wellness Hotels to De-Stress: Sundance Mountain Resort, Sundance, UT Photo courtesy of Sundance Mountain Resort[/caption]

8. Sundance Mountain Resort

Location: Sundance, UT Cost: from $200/night Move Your Body: Embrace the winter temps and shred some gnar on the slopes (ski and snowboard passes start at $40 for a night session). Nothing quite compares to skiing the awe-inspiring peaks of Utah, where the mountains are so big, you don’t typically have to worry about long lift lines or crowded descents. Want to see the sights from even higher? The resort also offers alpine zip lining (from $49). Relax Your Mind: With meditation and yoga classes offered daily, you can find your flow and peace of mind at any time. Book the Journey to Wellness package for an hour-long spa treatment and art classes — an extra chance to tap into your creative side and practice mindfulness. RELATED: 7 Top Outdoor Destinations for Rock Climbing Newbies [caption id="attachment_63421" align="alignnone" width="620"]Wellness Hotels to De-Stress: Sunrise Springs, Santa Fe, NM Photo courtesy of Sunrise Springs[/caption]

9. Sunrise Springs

Location: Sante Fe, NM Cost: from $205/night Move Your Body: Start every day at Sunrise Springs with a yoga class and guided hike. Trekking the trails of New Mexico offers unique views of the desert, featuring ancient petroglyphs and sand formations. You can also pick up your pace for trail running, grab a bike for a two-wheel adventure, or make a splash while river rafting. Have more in the tank? Participate in a group fitness class or personal training session to really break a sweat. Relax Your Mind: Soak in your surroundings — literally — at Sunrise Springs’ private pools and eucalyptus steam rooms. Sit back and relax in the warm waters overlooking tranquil greens, a peaceful setting you can reserve for 50 minutes (from $45). Or, opt for a magnesium-based soak for 25-minutes ($30), designed to help aching muscles and stress relief. Another favorite offered on site: sound baths. Lie down and listen to the tones of crystal bowls to help you reach a meditative state. [caption id="attachment_63422" align="alignnone" width="620"]Wellness Hotels to De-Stress: The Westin Bear Mountain, Victoria, British Colombia Photo courtesy of Westin Hotels[/caption]

10. The Westin Bear Mountain

Location: Victoria, British Columbia Cost: from $136/night Move Your Body: A stay at any Westin hotel gives you access to a Run Concierge, who will take out you for a jog or at least share the best routes in the area. (And for just $5, you get a New Balance outfit to borrow if you forgot your workout clothes.) While cityscapes are fun to run, this Westin in Canada also lets you take your stride to the trails. The hotel offers an on-mountain bootcamp or yoga class before taking on a challenging five-mile hike. You can repeat one of the classes at the peak and pre-descent, too. Relax Your Mind: Because nothing says relax like a little pampering post-workout, unwind after your mountain trek with a massage, manicure, pedicure or facial. This location even offers a relaxation-specific massage to help your mind feel at ease and refreshed by the time your masseuse is finished. Read More The 6 Best Women’s Retreats to Reboot Your Health 6 Signs That You’re Exhausted (Not Just Tired) How Climbing Mountains Helped These 7 Women Heal

The post 10 Wellness Hotels That Have Your Ticket to Zen appeared first on Life by Daily Burn.

]]>
6 Things You Didn’t Know About Insomnia and How to Treat It https://dailyburn.com/life/lifestyle/insomnia-causes-treatment/ https://dailyburn.com/life/lifestyle/insomnia-causes-treatment/#comments Tue, 14 Nov 2017 16:15:19 +0000 http://dailyburn.com/life/?p=31613 6 Things You Didn't Know About Insomnia and How to Treat It

[caption id="attachment_63379" align="alignnone" width="620"]6 Things You Didn’t Know About Insomnia and How to Treat It Photo: Twenty20[/caption]

Waking up on the right side of the bed can be tough…if you only fell asleep 30 minutes ago. We all know what it feels like to toss and turn throughout the night but for nearly 10 percent of Americans, insomnia is a chronic problem — lasting a month or longer, and characterized by difficulty falling or staying asleep.

"Sleep is a powerful biological drive and if you don't mess it up, it tends to work."

Untreated insomnia can be a dangerous issue, too, says Steven Feinsilver, M.D., director of the Center for Sleep Medicine at Mount Sinai Hospital in New York City. Even if you're not nodding off behind the wheel, a consistent lack of sleep can still contribute to headaches, back pain, irritability, lowered immunity and other health problems, he says. "People with poor sleep quality have a higher risk of everything from depression to high blood pressure to early death."

That doesn't mean that sleepless sufferers are doomed. Talking to your doctor can help you determine the root cause of your disorder and the best treatment to get you back on schedule. (Hint: It's probably not a pill!) But before you make an appointment, here's what you should know about insomnia.

RELATED: Can You Really Catch Up on Sleep?

What You Didn't Know About Insomnia and How to Treat It

1. You may be predisposed.

"Some people are simply better at shutting their brains off at night," says Feinsilver. Those who aren't naturally good sleepers could have a biological reason as to why they’re not (having to do with unique brain chemicals, perhaps). They could also have grown up with bad “sleep hygiene” — never having a regular schedule or a consistent bedtime routine, for example.

Even if you are prone to insomnia, though, treatments like cognitive behavioral therapy (CBT) can help retrain your brain. "Sleep is a powerful biological drive and if you don't mess it up, it tends to work," says Feinsilver. "And if it does get messed up, it's usually fairly easy to fix once we pinpoint what the patient is doing wrong."

2. Look out for the "two p's."

When a person who has always slept well suddenly has trouble falling or staying asleep, doctors look for two factors, says Feinsilver: the precipitating cause and the perpetuating cause. The former is a stressful event, good or bad, that creates an initial disruption of sleep. The latter is the reason insomnia continues, even after that stressful event has passed.

Precipitating causes can be anything from an upcoming test you’re worried about and need to study for to planning a wedding. The biggest perpetuator, says Feinsilver, is behavior — for instance, not going to bed and getting up at the same time every day.

RELATED: This Is Your Body on Sleep Deprivation

[caption id="attachment_58931" align="alignnone" width="620"]8 Signs You're Too Stressed (And How to Deal With It) Photo: Twenty20[/caption]

3. It's linked with depression.

"Depression can cause bad sleep and bad sleep can cause depression; it's often hard to tell which one comes first," says Feinsilver. A recent Australian study found that insomnia was linked to depression, generalized anxiety disorder, and panic disorder in teenagers, and the study authors note that "having insomnia in addition to anxiety or depression can further intensify the problems being experienced with each individual disorder."  Likewise, a 2013 Canadian study found that treating the two conditions simultaneously can improve symptoms of both.

4. Popping pills won’t get you far.

If you want to kick insomnia for good, medication isn't the answer. (Sleeping pills may help jumpstart your slumber party, but their effects can wear off if they're used long-term.) What's really important is following the rules for good sleep, says Feinsilver. Keep your bedroom dark and cool; avoid caffeine up to 12 hours before bed; go to bed at the same time every night; and don't sleep in more than an hour on the weekends — even if you broke the previous rule and stayed out late the night before. "You're better off getting up at your regular time and taking a nap midday to make up for some of that lost sleep," he says.

And about those naps: They can be very helpful for people who don't get seven or eight hours of sleep at night. But keep them to an hour or less, and don't take them within six hours of your bedtime. Plus, if your doctor recommends sleep restriction therapy (which means spending only a set number of hours in bed, whether you sleep or not), you'll want to avoid crawling under the covers during the daytime entirely.

RELATED: 9 Ways to Finally Get a Good Night's Sleep

5. Kitchen "cures" may or may not help.

A recent Louisiana State University study found that drinking tart cherry juice before bed improved insomnia symptoms in older adults, and previous research has suggested that herbal remedies, like chamomile tea, may help as well.

Feinsilver says these probably won't hurt, but believes that much of their benefit comes from the placebo effect. "That's not to say they won't work or that I'm against them," he adds. "If drinking something seems to help you fall asleep, I'm all in favor of it."

Sometimes, the calming herbs in drinks and teas can help slow your mind and give you that sleepy feeling. (Even just hot tea or milk sometimes works for individuals.) Give it a try and see if it’s right for you.

RELATED: 7 Snacks That Will Actually Help You Sleep Better

6. Attention can make it worse.

Doctors sometimes ask their insomnia patients to keep sleep diaries in order to help identify lifestyle factors keeping them awake, but Feinsilver advises against logging and analyzing your slumber for an extended period of time. "The more you think about it, the harder it is to fall asleep," he explains. "The best thing you can do is try to ignore it and take your mind off it."

One way to shut out the worry could be through meditation: In a recent study from Rush University Medical Center in Chicago, insomniacs who practiced mindful meditation for eight weeks reported better sleep and higher remission rates than those who didn't.

To learn more about insomnia and other sleep disorders visit the American Sleep Association. Originally published September 2014. Updated November 2017. 

Read More
Always Tired? 5 Signs You Need More Sleep
Stressed Out? 45 Resources to Help You Relax, Stat
The 5 Most Common Sleep Issues (And How to Find Relief)

The post 6 Things You Didn’t Know About Insomnia and How to Treat It appeared first on Life by Daily Burn.

]]>
6 Things You Didn't Know About Insomnia and How to Treat It

[caption id="attachment_63379" align="alignnone" width="620"]6 Things You Didn’t Know About Insomnia and How to Treat It Photo: Twenty20[/caption] Waking up on the right side of the bed can be tough…if you only fell asleep 30 minutes ago. We all know what it feels like to toss and turn throughout the night but for nearly 10 percent of Americans, insomnia is a chronic problem — lasting a month or longer, and characterized by difficulty falling or staying asleep.
"Sleep is a powerful biological drive and if you don't mess it up, it tends to work."
Untreated insomnia can be a dangerous issue, too, says Steven Feinsilver, M.D., director of the Center for Sleep Medicine at Mount Sinai Hospital in New York City. Even if you're not nodding off behind the wheel, a consistent lack of sleep can still contribute to headaches, back pain, irritability, lowered immunity and other health problems, he says. "People with poor sleep quality have a higher risk of everything from depression to high blood pressure to early death." That doesn't mean that sleepless sufferers are doomed. Talking to your doctor can help you determine the root cause of your disorder and the best treatment to get you back on schedule. (Hint: It's probably not a pill!) But before you make an appointment, here's what you should know about insomnia. RELATED: Can You Really Catch Up on Sleep?

What You Didn't Know About Insomnia and How to Treat It

1. You may be predisposed.

"Some people are simply better at shutting their brains off at night," says Feinsilver. Those who aren't naturally good sleepers could have a biological reason as to why they’re not (having to do with unique brain chemicals, perhaps). They could also have grown up with bad “sleep hygiene” — never having a regular schedule or a consistent bedtime routine, for example. Even if you are prone to insomnia, though, treatments like cognitive behavioral therapy (CBT) can help retrain your brain. "Sleep is a powerful biological drive and if you don't mess it up, it tends to work," says Feinsilver. "And if it does get messed up, it's usually fairly easy to fix once we pinpoint what the patient is doing wrong."

2. Look out for the "two p's."

When a person who has always slept well suddenly has trouble falling or staying asleep, doctors look for two factors, says Feinsilver: the precipitating cause and the perpetuating cause. The former is a stressful event, good or bad, that creates an initial disruption of sleep. The latter is the reason insomnia continues, even after that stressful event has passed. Precipitating causes can be anything from an upcoming test you’re worried about and need to study for to planning a wedding. The biggest perpetuator, says Feinsilver, is behavior — for instance, not going to bed and getting up at the same time every day. RELATED: This Is Your Body on Sleep Deprivation [caption id="attachment_58931" align="alignnone" width="620"]8 Signs You're Too Stressed (And How to Deal With It) Photo: Twenty20[/caption]

3. It's linked with depression.

"Depression can cause bad sleep and bad sleep can cause depression; it's often hard to tell which one comes first," says Feinsilver. A recent Australian study found that insomnia was linked to depression, generalized anxiety disorder, and panic disorder in teenagers, and the study authors note that "having insomnia in addition to anxiety or depression can further intensify the problems being experienced with each individual disorder."  Likewise, a 2013 Canadian study found that treating the two conditions simultaneously can improve symptoms of both.

4. Popping pills won’t get you far.

If you want to kick insomnia for good, medication isn't the answer. (Sleeping pills may help jumpstart your slumber party, but their effects can wear off if they're used long-term.) What's really important is following the rules for good sleep, says Feinsilver. Keep your bedroom dark and cool; avoid caffeine up to 12 hours before bed; go to bed at the same time every night; and don't sleep in more than an hour on the weekends — even if you broke the previous rule and stayed out late the night before. "You're better off getting up at your regular time and taking a nap midday to make up for some of that lost sleep," he says. And about those naps: They can be very helpful for people who don't get seven or eight hours of sleep at night. But keep them to an hour or less, and don't take them within six hours of your bedtime. Plus, if your doctor recommends sleep restriction therapy (which means spending only a set number of hours in bed, whether you sleep or not), you'll want to avoid crawling under the covers during the daytime entirely. RELATED: 9 Ways to Finally Get a Good Night's Sleep

5. Kitchen "cures" may or may not help.

A recent Louisiana State University study found that drinking tart cherry juice before bed improved insomnia symptoms in older adults, and previous research has suggested that herbal remedies, like chamomile tea, may help as well. Feinsilver says these probably won't hurt, but believes that much of their benefit comes from the placebo effect. "That's not to say they won't work or that I'm against them," he adds. "If drinking something seems to help you fall asleep, I'm all in favor of it." Sometimes, the calming herbs in drinks and teas can help slow your mind and give you that sleepy feeling. (Even just hot tea or milk sometimes works for individuals.) Give it a try and see if it’s right for you. RELATED: 7 Snacks That Will Actually Help You Sleep Better

6. Attention can make it worse.

Doctors sometimes ask their insomnia patients to keep sleep diaries in order to help identify lifestyle factors keeping them awake, but Feinsilver advises against logging and analyzing your slumber for an extended period of time. "The more you think about it, the harder it is to fall asleep," he explains. "The best thing you can do is try to ignore it and take your mind off it." One way to shut out the worry could be through meditation: In a recent study from Rush University Medical Center in Chicago, insomniacs who practiced mindful meditation for eight weeks reported better sleep and higher remission rates than those who didn't. To learn more about insomnia and other sleep disorders visit the American Sleep Association. Originally published September 2014. Updated November 2017.  Read More Always Tired? 5 Signs You Need More Sleep Stressed Out? 45 Resources to Help You Relax, Stat The 5 Most Common Sleep Issues (And How to Find Relief)

The post 6 Things You Didn’t Know About Insomnia and How to Treat It appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/insomnia-causes-treatment/feed/ 4
Simple, Quick Meditations to Get Stronger and Faster https://dailyburn.com/life/lifestyle/meditations-visualizations-fitness/ Mon, 30 Oct 2017 11:15:55 +0000 http://dailyburn.com/life/?p=62978

[caption id="attachment_62983" align="alignnone" width="620"]Simple, Quick Meditations to Get Stronger and Faster Photo: Twenty20[/caption]

Volleyball player Kerri Walsh Jennings, basketball star Kobe Bryant and Ironman champion Chrissie Wellington all have one thing in common — beyond dominating their respective sports. They make training their brains a priority, just like their bodies. And their go-to methods: meditation and visualization.

By now you’ve probably read 10 times over about the stress-relieving, productivity-boosting benefits of meditation. Well, those same advantages trickle into athletic performance. Research shows that mindfulness and relaxation training helps power athletes through tough intervals and reduces anxiety while doing so.

RELATED: 7 Ways to Carve Out Time to Meditate

“Mindfulness is the ability to remain focused and engaged in the present moment, activity, task or communication without being distracted by the extraneous noise of unrelated thoughts or other stimuli,” says Danielle Mika Nagel, Lululemon’s director of mindful performance. (Yes, coolest title ever.) “Many athletes have labeled this thought process as being ‘in the zone’ — meaning they can’t miss a shot, don’t hear the crowd or get distracted by anything outside that moment.” That also means these hyper-focused athletes can work at higher intensities, without letting the emotional and physical stress hold them back from reaching their goals.

Keep in mind, though, that you don’t need a crowd watching you crush a workout or a million-dollar contract to make fitness gains via meditations. By incorporating a daily mindfulness practice into your regular routine, you might also see your runs improve, your yoga practice flourish or even hit some lifting PRs.

RELATED: How to Meditate: A Beginner’s Guide

How Regular Meditations Can Enhance Your Workouts

Nagel has led athletes, yogis and even business people through simple meditations to help them find more success. And she often uses specific visualizations for various activities. To launch your own journey to fitness-improving zen, Nagel suggests starting with just five minutes a day.

“Find an activity that you already do, and attach the practice of meditation to that activity,” she says. For example, “right after your run or right after you wake up, before you drink your first cup of coffee or check your phone.” If you want to find peace post-workout, allow your heart rate to come back to normal before you start meditating, Nagel suggests. Giving yourself a few minutes to stretch prior to a mental practice will do the job.

Another time meditation can come in handy? When you’re experiencing those pre-race jitters. “If you find yourself anxious before a race, or anytime you need to settle yourself, you can incorporate the practice at that very moment,” Nagel says. “It is important to establish a foundation, though, so you don’t turn into a crisis meditator. Simply put: The more you meditate, the lower levels of stress you will experience.”

RELATED: 3 Moving Meditations to Take Your Workout Higher

Meditations to Improve Your Walking, Running and Strength Training


Get Outside to Walk It Out
Prefer strolling for your cardio? Take this meditation with you to the road or the trails. It helps you focus on the present rather than trying to make it to a finish line. You just might find you don't want to stop stepping.


Run Into a Positive Mindset
Add this 10-minute meditation to your typical training schedule. As Nagel says in this series, meditation teaches you to focus on one tough task at a time, while bringing your attention to your breath — rather than any fatigue you're feeling in your muscles. By listening, you'll also gain visualization tools to help you feel powerful on the pavement.


Find Your Strength, Physically and Mentally
Getting strong isn't only about lifting heavy weights (though that's impressive, too). Let Nagel guide you toward mindful aptitude via powerful mantras so you can tackle any emotional obstacle with ease. Then take those newfound mental reinforcements to the gym, so you come out of your sweat session stronger than ever.

Read More
9 Simple Tricks to Eat More Mindfully — Starting Now
40 Resources for Practicing Mindfulness Every Day
Meditation Meets HIIT in New Mindful Fitness Approach

The post Simple, Quick Meditations to Get Stronger and Faster appeared first on Life by Daily Burn.

]]>

[caption id="attachment_62983" align="alignnone" width="620"]Simple, Quick Meditations to Get Stronger and Faster Photo: Twenty20[/caption] Volleyball player Kerri Walsh Jennings, basketball star Kobe Bryant and Ironman champion Chrissie Wellington all have one thing in common — beyond dominating their respective sports. They make training their brains a priority, just like their bodies. And their go-to methods: meditation and visualization. By now you’ve probably read 10 times over about the stress-relieving, productivity-boosting benefits of meditation. Well, those same advantages trickle into athletic performance. Research shows that mindfulness and relaxation training helps power athletes through tough intervals and reduces anxiety while doing so. RELATED: 7 Ways to Carve Out Time to Meditate “Mindfulness is the ability to remain focused and engaged in the present moment, activity, task or communication without being distracted by the extraneous noise of unrelated thoughts or other stimuli,” says Danielle Mika Nagel, Lululemon’s director of mindful performance. (Yes, coolest title ever.) “Many athletes have labeled this thought process as being ‘in the zone’ — meaning they can’t miss a shot, don’t hear the crowd or get distracted by anything outside that moment.” That also means these hyper-focused athletes can work at higher intensities, without letting the emotional and physical stress hold them back from reaching their goals. Keep in mind, though, that you don’t need a crowd watching you crush a workout or a million-dollar contract to make fitness gains via meditations. By incorporating a daily mindfulness practice into your regular routine, you might also see your runs improve, your yoga practice flourish or even hit some lifting PRs. RELATED: How to Meditate: A Beginner’s Guide

How Regular Meditations Can Enhance Your Workouts

Nagel has led athletes, yogis and even business people through simple meditations to help them find more success. And she often uses specific visualizations for various activities. To launch your own journey to fitness-improving zen, Nagel suggests starting with just five minutes a day. “Find an activity that you already do, and attach the practice of meditation to that activity,” she says. For example, “right after your run or right after you wake up, before you drink your first cup of coffee or check your phone.” If you want to find peace post-workout, allow your heart rate to come back to normal before you start meditating, Nagel suggests. Giving yourself a few minutes to stretch prior to a mental practice will do the job. Another time meditation can come in handy? When you’re experiencing those pre-race jitters. “If you find yourself anxious before a race, or anytime you need to settle yourself, you can incorporate the practice at that very moment,” Nagel says. “It is important to establish a foundation, though, so you don’t turn into a crisis meditator. Simply put: The more you meditate, the lower levels of stress you will experience.” RELATED: 3 Moving Meditations to Take Your Workout Higher

Meditations to Improve Your Walking, Running and Strength Training

Get Outside to Walk It Out Prefer strolling for your cardio? Take this meditation with you to the road or the trails. It helps you focus on the present rather than trying to make it to a finish line. You just might find you don't want to stop stepping. Run Into a Positive Mindset Add this 10-minute meditation to your typical training schedule. As Nagel says in this series, meditation teaches you to focus on one tough task at a time, while bringing your attention to your breath — rather than any fatigue you're feeling in your muscles. By listening, you'll also gain visualization tools to help you feel powerful on the pavement. Find Your Strength, Physically and Mentally Getting strong isn't only about lifting heavy weights (though that's impressive, too). Let Nagel guide you toward mindful aptitude via powerful mantras so you can tackle any emotional obstacle with ease. Then take those newfound mental reinforcements to the gym, so you come out of your sweat session stronger than ever. Read More 9 Simple Tricks to Eat More Mindfully — Starting Now 40 Resources for Practicing Mindfulness Every Day Meditation Meets HIIT in New Mindful Fitness Approach

The post Simple, Quick Meditations to Get Stronger and Faster appeared first on Life by Daily Burn.

]]>
Want Better Sleep? These 6 Products Can Help https://dailyburn.com/life/lifestyle/better-sleep-products/ https://dailyburn.com/life/lifestyle/better-sleep-products/#respond Mon, 16 Oct 2017 15:15:28 +0000 http://dailyburn.com/life/?p=62612 Want Better Sleep? These 6 Products Can Help

[caption id="attachment_62615" align="alignnone" width="620"]Want Better Sleep? These 6 Products Can Help Photo: Twenty20[/caption]

You exercise a few times a week, mixing solid strength sessions with sweaty cardio ones. You’ve cleaned up your diet and meal prep like a pro. Question is: Do you pay just as much attention to the time you spend doing nothing? Yes, we’re talking about sleep.

Letting your body recover is just as important as moving and fueling it. And we’re not just talking about next-level foam rolling or learning proper stretching techniques. Science shows that your muscles and central nervous system need quality zzz’s to rebuild and repair, and get ready for more action. One study even found that lack of sleep can lead to loss of muscle mass.

Thankfully, many brands recognize the importance of quality shut-eye. And they’ve created products to help you get the best rest you can. So while you pick up heavier weights and make nutrient-dense meals, also prioritize putting your head to a pillow — with a little help from these finds.

RELATED: 19 Ways to Trick Yourself Into Becoming a Morning Person

6 Products to Help You Get Better Sleep

Products for Better Sleep: Tulo Bed in a Box

1. Best Bedroom Upgrade: Tulo’s Bed in a Box ($375-$800)

Of course the number-one requirement for getting good sleep: comfort. And that starts with a good mattress. In fact, 93 percent of Americans believe a cozy bed is key to a solid night of sleep.

You probably only need to replace your mattress every five to 10 years, but if you’re tossing and turning all night it might be time to purchase. Enter: Mattress Firm’s new bed in a box, called Tulo, which makes getting a new one super convenient.

Choose between three foam options: soft (which they suggest for side sleepers), medium (proposed for those who sleep in multiple positions) and firm (for back sleepers). Each one offers a four-layer system meant to keep you cool throughout the night thanks to titanium metal mixed into the fabric that pulls heat from your body. The best part: You can get the bed delivered in 48 hours — with the option for “red carpet” treatment, meaning they set it up and take your old mattress. You also have 120 days to test it out, including free returns. Prefer to try it in person first? You have the choice to do that in stores, too.

RELATED: 3 Athlete-Approved Mattresses for Better Sleep and Recovery

Better Sleep Products: Leesa Pillow

2. Softest Place to Rest Your Head: Leesa Pillow ($75-$95)

When was the last time you picked up a fluffy new head rest? According to the National Sleep Foundation, you should to swap out your pillow every 18 months. While you can find tons of cushy options out there, one of our favorite new releases is the Leesa Pillow. Two years in the making, the mattress company designed this pillow for every sleeping position. Featuring a foam core and an uber breathable cover to keep your temperature down, this pillow almost feels like you’re sleeping on a puffed up sweatshirt (but with more structure). You get 100 days to see if it’s just the right place to put your head.

Products for Better Sleep: Dreampad Pillow

3. Superior Way to Fall Asleep: Dreampad Pillow (from $150)

If you want a tech upgrade and more assistance in catching zzz’s, you’ll want to check out the Dreampad pillow. Previously used in a clinical setting, the new-age pillow syncs with an app in which you choose music — created specifically to help you fall (and stay!) asleep. But don’t worry, it won’t bug your partner. The app converts the music to vibrations that only you experience.

RELATED: Bedroom Makeover: 9 Feng Shui Tips for Better Sleep

Products for Better Sleep: SleepScore Max

4. Top Sleep Analysis: Sleepscore Max ($150)

It’s hard to talk about sleep improvements without mentioning trackers. While some fitness tracking brands, like FitBit, made updates to enhance their sleep analysis this year, other brands have released high-tech, non-wearable devices, including the doctor-approved SleepScore Max. This gadget goes on your nightstand and using bio-sensors, analyzes your breathing and movement throughout the night. It then pairs with an app, which scores your sleep from 0 to 100, based on age, gender and the science behind quality zzz’s (and four million nights of sleep data). It also provides graphs over time to tell you how you’re sleeping, plus it will provide advice on better-for-you adjustments, including lighting, pillow suggestions, sleep therapies and more.

Products for Better Sleep: BeautyRest Sleeptracker Monitor

5. Best for Easy Bedtime Recording: Beautyrest Sleeptracker Monitor ($199)

To turn your bed into a tracker all its own, comes the Beautyrest Sleeptracker Monitor. This device — which includes sleep pads for under your mattress, a monitor that goes next to your bed and a corresponding app — measures heart rate and respiratory rate throughout the night to give you a better picture of your rest. (It can also track two people simultaneously.) The more it gets to know you, the more personalized tips it'll provide on how you can get better quality shut-eye. This device also links up with Amazon Echo so you can easily set and adjust room temperature, lights, music and more.

RELATED: Can You Really Catch Up on Sleep?

Products for Better Sleep: UA Athlete Recovery Sleepwear

6. Ideal Outfit to Catch ZZZ’s: UA Athlete Recovery Sleepwear ($100)

A final update to solidifying a sound night of sleep: pajamas — and Under Armour offers help in that area. Besides upgrading the UA Record system with more guidance into getting better sleep and ideal bed and wake times, this year the brand also released the UA Athlete Recovery Sleepwear line, which includes tanks, tees, long sleeve shirts, shorts and pants for both men and women. Created in collaboration with Tom Brady and made with bioceramic technology incorporated into the inside of the fabric, these garments are made to absorb infrared wavelengths and reflect them back into the body for more energy return. The science is still out on whether it can guarantee results, but the soft, lightweight and cool material make it worth a try.

Read More
6 Signs That You’re Exhausted (Not Just Tired)
Is Your Sleep Schedule Wrecking Your Metabolism?
The 5 Most Common Sleep Issues (And How to Find Relief)

The post Want Better Sleep? These 6 Products Can Help appeared first on Life by Daily Burn.

]]>
Want Better Sleep? These 6 Products Can Help

[caption id="attachment_62615" align="alignnone" width="620"]Want Better Sleep? These 6 Products Can Help Photo: Twenty20[/caption] You exercise a few times a week, mixing solid strength sessions with sweaty cardio ones. You’ve cleaned up your diet and meal prep like a pro. Question is: Do you pay just as much attention to the time you spend doing nothing? Yes, we’re talking about sleep. Letting your body recover is just as important as moving and fueling it. And we’re not just talking about next-level foam rolling or learning proper stretching techniques. Science shows that your muscles and central nervous system need quality zzz’s to rebuild and repair, and get ready for more action. One study even found that lack of sleep can lead to loss of muscle mass. Thankfully, many brands recognize the importance of quality shut-eye. And they’ve created products to help you get the best rest you can. So while you pick up heavier weights and make nutrient-dense meals, also prioritize putting your head to a pillow — with a little help from these finds. RELATED: 19 Ways to Trick Yourself Into Becoming a Morning Person

6 Products to Help You Get Better Sleep

Products for Better Sleep: Tulo Bed in a Box

1. Best Bedroom Upgrade: Tulo’s Bed in a Box ($375-$800)

Of course the number-one requirement for getting good sleep: comfort. And that starts with a good mattress. In fact, 93 percent of Americans believe a cozy bed is key to a solid night of sleep. You probably only need to replace your mattress every five to 10 years, but if you’re tossing and turning all night it might be time to purchase. Enter: Mattress Firm’s new bed in a box, called Tulo, which makes getting a new one super convenient. Choose between three foam options: soft (which they suggest for side sleepers), medium (proposed for those who sleep in multiple positions) and firm (for back sleepers). Each one offers a four-layer system meant to keep you cool throughout the night thanks to titanium metal mixed into the fabric that pulls heat from your body. The best part: You can get the bed delivered in 48 hours — with the option for “red carpet” treatment, meaning they set it up and take your old mattress. You also have 120 days to test it out, including free returns. Prefer to try it in person first? You have the choice to do that in stores, too. RELATED: 3 Athlete-Approved Mattresses for Better Sleep and Recovery Better Sleep Products: Leesa Pillow

2. Softest Place to Rest Your Head: Leesa Pillow ($75-$95)

When was the last time you picked up a fluffy new head rest? According to the National Sleep Foundation, you should to swap out your pillow every 18 months. While you can find tons of cushy options out there, one of our favorite new releases is the Leesa Pillow. Two years in the making, the mattress company designed this pillow for every sleeping position. Featuring a foam core and an uber breathable cover to keep your temperature down, this pillow almost feels like you’re sleeping on a puffed up sweatshirt (but with more structure). You get 100 days to see if it’s just the right place to put your head. Products for Better Sleep: Dreampad Pillow

3. Superior Way to Fall Asleep: Dreampad Pillow (from $150)

If you want a tech upgrade and more assistance in catching zzz’s, you’ll want to check out the Dreampad pillow. Previously used in a clinical setting, the new-age pillow syncs with an app in which you choose music — created specifically to help you fall (and stay!) asleep. But don’t worry, it won’t bug your partner. The app converts the music to vibrations that only you experience. RELATED: Bedroom Makeover: 9 Feng Shui Tips for Better Sleep Products for Better Sleep: SleepScore Max

4. Top Sleep Analysis: Sleepscore Max ($150)

It’s hard to talk about sleep improvements without mentioning trackers. While some fitness tracking brands, like FitBit, made updates to enhance their sleep analysis this year, other brands have released high-tech, non-wearable devices, including the doctor-approved SleepScore Max. This gadget goes on your nightstand and using bio-sensors, analyzes your breathing and movement throughout the night. It then pairs with an app, which scores your sleep from 0 to 100, based on age, gender and the science behind quality zzz’s (and four million nights of sleep data). It also provides graphs over time to tell you how you’re sleeping, plus it will provide advice on better-for-you adjustments, including lighting, pillow suggestions, sleep therapies and more. Products for Better Sleep: BeautyRest Sleeptracker Monitor

5. Best for Easy Bedtime Recording: Beautyrest Sleeptracker Monitor ($199)

To turn your bed into a tracker all its own, comes the Beautyrest Sleeptracker Monitor. This device — which includes sleep pads for under your mattress, a monitor that goes next to your bed and a corresponding app — measures heart rate and respiratory rate throughout the night to give you a better picture of your rest. (It can also track two people simultaneously.) The more it gets to know you, the more personalized tips it'll provide on how you can get better quality shut-eye. This device also links up with Amazon Echo so you can easily set and adjust room temperature, lights, music and more. RELATED: Can You Really Catch Up on Sleep? Products for Better Sleep: UA Athlete Recovery Sleepwear

6. Ideal Outfit to Catch ZZZ’s: UA Athlete Recovery Sleepwear ($100)

A final update to solidifying a sound night of sleep: pajamas — and Under Armour offers help in that area. Besides upgrading the UA Record system with more guidance into getting better sleep and ideal bed and wake times, this year the brand also released the UA Athlete Recovery Sleepwear line, which includes tanks, tees, long sleeve shirts, shorts and pants for both men and women. Created in collaboration with Tom Brady and made with bioceramic technology incorporated into the inside of the fabric, these garments are made to absorb infrared wavelengths and reflect them back into the body for more energy return. The science is still out on whether it can guarantee results, but the soft, lightweight and cool material make it worth a try. Read More 6 Signs That You’re Exhausted (Not Just Tired) Is Your Sleep Schedule Wrecking Your Metabolism? The 5 Most Common Sleep Issues (And How to Find Relief)

The post Want Better Sleep? These 6 Products Can Help appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/better-sleep-products/feed/ 0
19 Ways to Trick Yourself Into Becoming a Morning Person https://dailyburn.com/life/lifestyle/how-to-become-a-morning-person/ https://dailyburn.com/life/lifestyle/how-to-become-a-morning-person/#comments Thu, 12 Oct 2017 14:30:30 +0000 http://dailyburn.com/life/?p=32211

[caption id="attachment_62554" align="alignnone" width="620"]19 Ways to Trick Yourself into Becoming a Morning Person Photo: Twenty20[/caption]

Let's start with the bad news: Only about 1 in 10 people is a true morning person, according to The Body Clock Guide to Better Health. The good news is, only 2 in 10 fall into the category of night owls, while the rest fall somewhere in between. Better still: Even if you operate best in the wee hours of the night, you can still train yourself to be an early riser. Here’s how.

Morning Person 101: Plan Ahead

“Hitting the snooze button a couple times before getting up is a clear sign of sleep deprivation.”

Waking well-rested starts with getting enough sleep. "Hitting the snooze button a couple times before getting up is a clear sign of sleep deprivation," says Nathaniel Watson, MD, president-elect of the American Academy of Sleep Medicine. "If you are getting enough sleep, you should be able to wake up on time without a morning alarm." Sounds easier said than done? First, follow these tips for catching the zzz's you need to wake refreshed.

RELATED: 22 Simple Steps to a Healthy, Happy Morning

1. Practice good sleep hygiene.

"Keeping a consistent sleep schedule is one of the best ways to ensure you’re getting quality, restful sleep," says Dr. Watson. If you need to shift your schedule earlier, start moving your bedtime forward by just 15 minutes at a time. Adjustments more drastic than that will keep you rebounding between early and late bedtimes rather than creating lasting change.

2. Take your time.

Balancing your own well-being against other personal and professional responsibilities is tough. Often, finding the right work-life equilibrium starts with saying "No," and so does getting enough sleep. Pare down your evening commitments so that you've got an hour completely blocked off to wind down before bed.

3. Implement a routine.

Establishing a schedule can help clue our bodies in to what's to come. Maintaining a regular evening routine will help chill you out and let your mind know that it's nearly time to fall asleep. For example, that could mean drinking a cup of (decaffeinated) tea and reading for 20 minutes each evening before bed.

RELATED: 9 Easy Yoga Poses to Help Wake You Up

4. Nap cautiously.

If you have a sleep debt to repay, it's better to nap during the day than to mess up your nightly sleep schedule. That said, you don't want a daytime snooze to keep you up at night. (For more napping tips head here!)

5. Eat (and drink) smart.

Some experts caution against going to bed too full or too hungry, as the discomfort may keep you awake. The same goes for drinking: Sipping too much before bed can cause mid-slumber trips to the bathroom, and caffeine and alcohol in particular have been shown to disrupt sleep.

6. Power down.

Any kind of light can shift circadian rhythms, making it harder to sleep at night. And if you’re constantly plugged in, you’re even less likely to hit the hay right away. Research has shown that the blue light emitted by electronics like laptops and cell phones disturbs sleep even more than natural light. Turn off those electronic screens at least an hour before bed to make dozing easier.

RELATED: 15 Get-Out-of-Bed Tricks from Fitness Pros

7. Prep before bed.

Wondering what to do with that electronic-free hour? Use the time to get together anything you'll need in the a.m. — like a healthy lunch, make-ahead breakfast or a gym bag. Shortening your morning to-do list just might make it easier to roll out of bed.

8. Get cozy.

Temperature, noise, light and comfort can all impact your ability to sleep well. A cool, quiet room (around 65 degrees) has been shown to be an effective sleep environment. And if your mattress leaves you achy, you’ve got a good excuse to upgrade — your health may depend on it! The National Sleep Foundation offers even more recommendations for tweaking all of these for better sleep.

[caption id="attachment_32216" align="alignnone" width="620"]How to Become a Morning Person Photo: Pond5[/caption]

The Morning Person's Guide to Waking Up with Ease

You've set yourself up for success and slept like a boss. But the battle isn’t won just yet. Here's how to skip the snooze button and hop out of bed when that alarm starts buzzing.

9. Set your motive.

As with any change, it's important to have a tangible reason for waking up early. Come up with a meaningful goal you'll be able to achieve by starting the day earlier, whether that’s being able to fit in a morning sweat session or having some extra time to cook a healthy breakfast.

RELATED: 11 Superfood Breakfast Bowl Recipes to Jumpstart Your Day

"When you wake spontaneously, you're likely in a light sleep stage."

10. Play a mind game.

The alarm goes off, and the immediate temptation is to hit snooze. Go ahead, do it — but then stay out of bed for those next nine minutes. The idea of the so-called “inverted snooze” is to ease the pain of waking up by telling yourself you only have to stick it out for nine minutes. Move around, stretch, start brewing coffee — anything to keep yourself awake. By the time the alarm goes off again you should be awake and alert enough to start your day rather than still grumpy in bed and (likely) hitting snooze again.

11. Bite the bullet.

If you naturally wake within minutes of your alarm, it can be tempting to close your eyes and relish in a few more minutes of rest. But you’re better off just getting out of bed. When you wake spontaneously, you're likely in a light sleep stage, explains Dr. Watson. Going back to sleep could send you into a deeper sleep stage, making it harder to wake up and start your day.

12. Make moves.

Finding the right alarm and where to put it can have a big impact on whether you wake in the morning. Try experimenting with the sound, timing and location of your alarm clock to help yourself get up when you need to. For example, some alarms wake you gradually with pleasant sounds to make the transition into daytime less jarring and more relaxed.

RELATED: 7 Health-Boosting Coffee Hacks to Try This Morning

13. Seize the day.

Waking up with a groan and thinking about all the things you don't want to do is a terrible way to motivate yourself to get out of bed. Instead, think ahead to the best things you'll do all day to fuel your desire to get up and at ‘em.

14. Try an app.

There are several apps that promise to get you out of bed in the a.m. For example, Wake n Shake makes you shake your phone in order to turn off the app, while Better Me shares your failure to your Facebook every time you hit snooze. There are also apps, like Sleep Cycle, that use motion sensors to monitor your movement and determine the best time to wake you within a preset window.

15. Brighten up.

If you need to draw shades at night to make your room dark or — shudder — you need to wake before it's light out, you can't always rely on the sun to wake you. Fortunately, there are gradual light-up alarm clocks that promise to lull you out of sleep less painfully than your standard alarm.

How to Power Through the Morning

You've made it! You're out of bed. Now, here's how to get out the door without starting the day in grouch mode.

"Early in the a.m. your willpower stores are at their highest."

16. Pare down to-dos.

You've already pre-packed your lunch or gym bag, giving you one less thing to worry about before coffee. Look for other ways to streamline your pre-work routine (including taking advantage of your coffee maker’s automatic timer!) so you can spend less time rushing through those early hours, and start enjoying them instead.

RELATED: 15 Gadgets for a Better Night's Sleep

17. Amp up your productivity.

If you're a regular snoozer, cutting out that extra nine minutes (or nine minutes times four or five) earns you bonus time each morning. Many creatives swear that early morning is the best time to write or think deeply and creatively about projects. Try taking a page from their book and dedicate even just a few minutes first thing in the a.m. to a project of your choice. You may be surprised at how rewarding it feels to start the day with a few tasks already checked off.

18. Eat a healthy breakfast.

To be your best self, it's helpful to eat a good breakfast (trust us, morning meetings are better when you’re not hangry). Whole grain carbs plus protein give you a quick hit of energy and keep you going all morning. For an all-in-one solution that you can prep ahead, try these homemade protein bars or overnight oats.

19. Exercise in the morning.

Early in the a.m., your willpower stores are at their highest. By the evening, we get too busy and find too many excuses not to exercise. Plus, morning workouts will give you an extra shot of energy to carry you through the day ahead. Consider it your secret weapon as a newly initiated morning person.

Originally published September 2014. Updated October 2017.

Read More
17 Secret Morning Habits of the Fittest People We Know
10 Easy Egg Recipes You'll Crave Every Morning
Is Your Sleep Schedule Wrecking Your Metabolism?

The post 19 Ways to Trick Yourself Into Becoming a Morning Person appeared first on Life by Daily Burn.

]]>

[caption id="attachment_62554" align="alignnone" width="620"]19 Ways to Trick Yourself into Becoming a Morning Person Photo: Twenty20[/caption] Let's start with the bad news: Only about 1 in 10 people is a true morning person, according to The Body Clock Guide to Better Health. The good news is, only 2 in 10 fall into the category of night owls, while the rest fall somewhere in between. Better still: Even if you operate best in the wee hours of the night, you can still train yourself to be an early riser. Here’s how.

Morning Person 101: Plan Ahead

“Hitting the snooze button a couple times before getting up is a clear sign of sleep deprivation.”
Waking well-rested starts with getting enough sleep. "Hitting the snooze button a couple times before getting up is a clear sign of sleep deprivation," says Nathaniel Watson, MD, president-elect of the American Academy of Sleep Medicine. "If you are getting enough sleep, you should be able to wake up on time without a morning alarm." Sounds easier said than done? First, follow these tips for catching the zzz's you need to wake refreshed. RELATED: 22 Simple Steps to a Healthy, Happy Morning

1. Practice good sleep hygiene.

"Keeping a consistent sleep schedule is one of the best ways to ensure you’re getting quality, restful sleep," says Dr. Watson. If you need to shift your schedule earlier, start moving your bedtime forward by just 15 minutes at a time. Adjustments more drastic than that will keep you rebounding between early and late bedtimes rather than creating lasting change.

2. Take your time.

Balancing your own well-being against other personal and professional responsibilities is tough. Often, finding the right work-life equilibrium starts with saying "No," and so does getting enough sleep. Pare down your evening commitments so that you've got an hour completely blocked off to wind down before bed.

3. Implement a routine.

Establishing a schedule can help clue our bodies in to what's to come. Maintaining a regular evening routine will help chill you out and let your mind know that it's nearly time to fall asleep. For example, that could mean drinking a cup of (decaffeinated) tea and reading for 20 minutes each evening before bed. RELATED: 9 Easy Yoga Poses to Help Wake You Up

4. Nap cautiously.

If you have a sleep debt to repay, it's better to nap during the day than to mess up your nightly sleep schedule. That said, you don't want a daytime snooze to keep you up at night. (For more napping tips head here!)

5. Eat (and drink) smart.

Some experts caution against going to bed too full or too hungry, as the discomfort may keep you awake. The same goes for drinking: Sipping too much before bed can cause mid-slumber trips to the bathroom, and caffeine and alcohol in particular have been shown to disrupt sleep.

6. Power down.

Any kind of light can shift circadian rhythms, making it harder to sleep at night. And if you’re constantly plugged in, you’re even less likely to hit the hay right away. Research has shown that the blue light emitted by electronics like laptops and cell phones disturbs sleep even more than natural light. Turn off those electronic screens at least an hour before bed to make dozing easier. RELATED: 15 Get-Out-of-Bed Tricks from Fitness Pros

7. Prep before bed.

Wondering what to do with that electronic-free hour? Use the time to get together anything you'll need in the a.m. — like a healthy lunch, make-ahead breakfast or a gym bag. Shortening your morning to-do list just might make it easier to roll out of bed.

8. Get cozy.

Temperature, noise, light and comfort can all impact your ability to sleep well. A cool, quiet room (around 65 degrees) has been shown to be an effective sleep environment. And if your mattress leaves you achy, you’ve got a good excuse to upgrade — your health may depend on it! The National Sleep Foundation offers even more recommendations for tweaking all of these for better sleep. [caption id="attachment_32216" align="alignnone" width="620"]How to Become a Morning Person Photo: Pond5[/caption]

The Morning Person's Guide to Waking Up with Ease

You've set yourself up for success and slept like a boss. But the battle isn’t won just yet. Here's how to skip the snooze button and hop out of bed when that alarm starts buzzing.

9. Set your motive.

As with any change, it's important to have a tangible reason for waking up early. Come up with a meaningful goal you'll be able to achieve by starting the day earlier, whether that’s being able to fit in a morning sweat session or having some extra time to cook a healthy breakfast. RELATED: 11 Superfood Breakfast Bowl Recipes to Jumpstart Your Day
"When you wake spontaneously, you're likely in a light sleep stage."

10. Play a mind game.

The alarm goes off, and the immediate temptation is to hit snooze. Go ahead, do it — but then stay out of bed for those next nine minutes. The idea of the so-called “inverted snooze” is to ease the pain of waking up by telling yourself you only have to stick it out for nine minutes. Move around, stretch, start brewing coffee — anything to keep yourself awake. By the time the alarm goes off again you should be awake and alert enough to start your day rather than still grumpy in bed and (likely) hitting snooze again.

11. Bite the bullet.

If you naturally wake within minutes of your alarm, it can be tempting to close your eyes and relish in a few more minutes of rest. But you’re better off just getting out of bed. When you wake spontaneously, you're likely in a light sleep stage, explains Dr. Watson. Going back to sleep could send you into a deeper sleep stage, making it harder to wake up and start your day.

12. Make moves.

Finding the right alarm and where to put it can have a big impact on whether you wake in the morning. Try experimenting with the sound, timing and location of your alarm clock to help yourself get up when you need to. For example, some alarms wake you gradually with pleasant sounds to make the transition into daytime less jarring and more relaxed. RELATED: 7 Health-Boosting Coffee Hacks to Try This Morning

13. Seize the day.

Waking up with a groan and thinking about all the things you don't want to do is a terrible way to motivate yourself to get out of bed. Instead, think ahead to the best things you'll do all day to fuel your desire to get up and at ‘em.

14. Try an app.

There are several apps that promise to get you out of bed in the a.m. For example, Wake n Shake makes you shake your phone in order to turn off the app, while Better Me shares your failure to your Facebook every time you hit snooze. There are also apps, like Sleep Cycle, that use motion sensors to monitor your movement and determine the best time to wake you within a preset window.

15. Brighten up.

If you need to draw shades at night to make your room dark or — shudder — you need to wake before it's light out, you can't always rely on the sun to wake you. Fortunately, there are gradual light-up alarm clocks that promise to lull you out of sleep less painfully than your standard alarm.

How to Power Through the Morning

You've made it! You're out of bed. Now, here's how to get out the door without starting the day in grouch mode.
"Early in the a.m. your willpower stores are at their highest."

16. Pare down to-dos.

You've already pre-packed your lunch or gym bag, giving you one less thing to worry about before coffee. Look for other ways to streamline your pre-work routine (including taking advantage of your coffee maker’s automatic timer!) so you can spend less time rushing through those early hours, and start enjoying them instead. RELATED: 15 Gadgets for a Better Night's Sleep

17. Amp up your productivity.

If you're a regular snoozer, cutting out that extra nine minutes (or nine minutes times four or five) earns you bonus time each morning. Many creatives swear that early morning is the best time to write or think deeply and creatively about projects. Try taking a page from their book and dedicate even just a few minutes first thing in the a.m. to a project of your choice. You may be surprised at how rewarding it feels to start the day with a few tasks already checked off.

18. Eat a healthy breakfast.

To be your best self, it's helpful to eat a good breakfast (trust us, morning meetings are better when you’re not hangry). Whole grain carbs plus protein give you a quick hit of energy and keep you going all morning. For an all-in-one solution that you can prep ahead, try these homemade protein bars or overnight oats.

19. Exercise in the morning.

Early in the a.m., your willpower stores are at their highest. By the evening, we get too busy and find too many excuses not to exercise. Plus, morning workouts will give you an extra shot of energy to carry you through the day ahead. Consider it your secret weapon as a newly initiated morning person. Originally published September 2014. Updated October 2017. Read More 17 Secret Morning Habits of the Fittest People We Know 10 Easy Egg Recipes You'll Crave Every Morning Is Your Sleep Schedule Wrecking Your Metabolism?

The post 19 Ways to Trick Yourself Into Becoming a Morning Person appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/how-to-become-a-morning-person/feed/ 7
Escape the City: 7 Reasons You Need a Weekend in the Woods https://dailyburn.com/life/lifestyle/outdoor-adventures-health-benefits-nature/ https://dailyburn.com/life/lifestyle/outdoor-adventures-health-benefits-nature/#respond Thu, 12 Oct 2017 11:15:39 +0000 http://dailyburn.com/life/?p=62540

[caption id="attachment_62545" align="alignnone" width="620"]Escape the City: Why You Need More Outdoor Adventures in Your Life Photo: Për Jerner / Camelbak Pursuit Series[/caption]

Ask me the best and worst thing about living in New York, and I’d say it’s the hustle. The city’s energy instills a relentless drive to do better, work harder and achieve more. But that can also translate to more time with your head down (likely staring at a tiny screen), and less time reveling in moments spent with friends, wandering the city, or simply getting outside. In other words: Goodbye Girl Scout glory days and weekends camping in the PA woods; hello long work days and some mood-busting subway commutes.

The trouble with that is, being cooped up inside can certainly take a toll on both your physical and mental health. Meanwhile, science backs up what most of us probably know to be true — that nature gives your body and brain a serious reboot.

So, when the Camelbak Pursuit Series beckoned me to San Francisco, I knew I had to answer to some outdoor adventures. Similar to events like REI Outessa or Wanderlust, the Camelbak weekend allows you to pack in as many activities as possible, including rock climbing, stand-up paddleboarding, trail running and classes in yoga, backpacking and photography — all amidst the picturesque California Redwoods.

Fast-forward three device-free days later, and I realized that the blissful benefits of a date with nature are real. Here’s why you might just want to follow suit and book your own getaway ASAP.

RELATED: 14 Must-Haves for a Perfect Camping Weekend

7 Reasons to Plan More Outdoor Adventures This Season

[caption id="attachment_62546" align="alignnone" width="620"]Why You Need More Outdoor Adventures in Your Life: It Boosts Your Mood Photo: Jason Hatfield / Camelbak Pursuit Series[/caption]

1. The mood-enhancing rumors are true.

Think about how good it feels to step away from your desk and onto the sidewalk for a walk around the block. Now imagine doing that for a full weekend — except with a little more greenery around you. Research shows that people who take just a 90-minute walk in nature experience a reduction in brain activity associated with mental illness like depression. Similarly, strolling with other people has been shown to increase feelings of positivity. When you’re feeling drained from the week, take your stride — and your bestie — to a tree-lined block.

2. The minutes seem to slow down.

Time flies when you’re paddling through open waters or sitting by a fire with live music, a beer and new friends. But being outside also gives you the sense that you actually have more minutes to enjoy what’s around you — especially when you put down your phone and put the kibosh on multi-tasking. So when I had time between activities to hang in my tent, I didn’t check Instagram 10 times for new followers. Instead, I just laid on my cot. (OK fine, there was no cell service anyway.) Lo and behold, I found myself thinking about how much I appreciated the moment — not an everyday thought when rushing around the city to make a meeting or catch a train.

Sure enough, science shows how tuning out of notification overload and into a single activity gives your brain a much-needed break, considering multi-tasking can lead to mental fatigue. “When we’re constantly multitasking and responding to emails and working through the to-do list... we’re overtasking the frontal cortex [of the brain],” explains Florence Williams, author of The Nature Fix and frequent contributor to Outside magazine. “That makes us grumpy and fatigued, and eventually, it makes us not so sharp,” she says. “The brain is like a muscle and it helps to rest it at times. And that’s what nature does, helps us rest our minds.”

RELATED: Single-Tasking: The Secret to Less Stress and More Productivity

3. You come back less stressed, more focused.

 It’s no secret that spending time among the trees can help you de-stress while perking up productivity, thanks to the positive feelings that cultivate in nature, as well as the above mentioned ability to disconnect. (And vacations almost always work as a way to recharge.) But studies even link healthier levels of cortisol, or the stress hormone, to areas with more green space. Translation: Those who live near more grass and trees tend to feel more relaxed. (This is especially true for women, more so than men, according to research.) Even more important, spending time in green space has also been linked to a longer life.

[caption id="attachment_62547" align="alignnone" width="620"]Why You Need More Outdoor Adventures in Your Life: It Helps You Be More Mindful Photo: Jason Hatfield / Camelbak Pursuit Series[/caption]

4. You actually get in tune with your senses.

You’ve probably read about the benefits of mindfulness for mental health. Well, being outside makes mindful meditation a little easier, because you’re exposed to more pleasing scents, beautiful sights and soothing sounds. This idea follows principles similar to forest bathing — or taking a walk in nature, as you pay closer attention to the details you spot in leaves or bark, the sounds of waves crashing onto the shore, or whatever else fills your surroundings. Research links these sensory-enhancing walks through the woods to lower blood pressure and fewer stress markers, compared to taking a stroll through city streets.

“Being outdoors heightens your senses in a way that cannot be replicated indoors,” says Kirsten Beverley-Waters, founder of Thryve fitness and yoga instructor for the Pursuit Series. “The fresh air elevates your breath awareness, which makes it easier to become more self-aware and present in your breathing. Nature becomes this incredible facilitator of unplugging from the distractions around us and dropping into what our body really needs,” she says.

RELATED: Is Forest Bathing the New Meditation?

5. You experience that “awe” feeling.

When you take in a pretty waterfall, a breathtaking landscape or a park covered in gorgeous greenery, you’ve already achieved something: immersing yourself in the moment. “The science of awe is pretty new, but seems to suggest that when we experience awesome beauty, we react in ways that are more generous and community minded,” Williams explains. “It makes us think we’re a part of something that’s bigger than ourselves and we feel a little less stressed out.”

Another thing about getting your feet wet with different outdoor adventures is that you get to experience the world from new vantage points. “Each activity gives a different perspective,” says Julia Stamps Mallon, co-founder of CamelBak Pursuit Series and Eventus Outdoors. “For instance, when you rock climb and you’re on the edge of a cliff overlooking a valley, that’s a different feeling [and landscape] than catching a wave and riding into shore.” Though equally beautiful, different experiences with nature make you more thankful for it — and probably make you want to indulge in it more.

RELATED: 7 Active Travel Getaways You’ll Want to Book ASAP

6. Nature becomes your gym.

Working out outdoors can actually amplify results — and lead to even more health improvements. In fact, people who exercise outside the studio report more feelings of enjoyment, often sweat it out for longer periods of time and tend to expend more energy (at least in terms of running).

“When you’re in a gym, you’re often not as stimulated and you’re on consistent surfaces,” Williams says. “Outside, you have to balance and make micro adjustments to find that balance.”

Beverly-Waters agrees that taking your yoga practice outside can change the experience, too. “Cuing students to hear outside noises changes the energy of the practice,” she says. “Using directional cues such as, ‘ground down into the earth, extend your arms up to the sky’ — ‘instead of ground down through your mat, reach up to the ceiling,’ changes a student's [experience]."

I felt this first-hand during Beverly-Waters’ Pursuit yoga class, when we got to stretch it out and enjoy savasana with Redwood trees encircling us. Picture laying in yoga’s most relaxing pose, basking in true earthy beauty. It was the quintessential zen cocktail.

RELATED: 50 Resources to Step Up Your Yoga Game

[caption id="attachment_62548" align="alignnone" width="620"]Why You Need More Outdoor Adventures in Your Life: Nature Becomes Your Gym Photo: Talia Touboul / Camelbak Pursuit Series[/caption]

7. You find new favorites (people and activities).

Beyond taking your typical gym routine to the grass, the outdoors also gives you more options to switch up your workout, adding exciting new elements and greater challenges. While you may work on pull-ups at CrossFit, rock climbing lets you put it into practice. Similarly, rowing a kayak lets you put your back-strengthening exercises to good use. Plus, there’s nothing like conquering a steep climb or nailing a gnarly trail to boost your confidence.

“We want people to find the opportunity to connect and pursue their outdoor desires,” says Mallon. “So even if you’re a pro in one area, you may not be proficient in another, [and Pursuit gives you] the chance to try something new and to soak it up with friends, family and a new community.”

By the end of a Pursuit Series weekend, “people have shared a variety of experiences that have challenged them. They’ve learned new skills together, they’ve been afraid together and they’ve celebrated at night together,” says Bart Davis, co-founder of the Pursuit Series. “Our participants arrive as strangers and they leave as a community.”

For the record, this is precisely how I felt come Sunday. Well, that and I certainly didn’t want to head back indoors where my laptop becomes my BFF.

RELATED: 15 Adventures You Should Definitely Take

How to Connect with Nature Every Day

Of course, we know it’s not so easy to slip away from the office and into the woods. So when you can’t get away, learn to take a few more breaks to find the beauty in nature — even if your surroundings involve more concrete than bark or rock.

First and foremost, Williams suggests taking out those earbuds and actually listening to the sounds around you (screeching cars even count). It also helps to go for a short walk in the morning to help reset the circadian rhythm and start the day with a positive mindset. Other ideas Williams swears by: eating lunch outside, choosing a tree-lined street to walk down or simply sitting by a window while you work.

“I think that we’re at a crossroads right now, because a lot of us are recognizing that we’re way more tied into technology than we should be, and we know that doesn’t always make us feel well rested and happy,” says Williams. “Nature is an obvious antidote. Some people love water, woods or trees — and you don’t have to like them all — but figure out what you do enjoy and go to those spaces that make you feel good.”

Williams has a mantra that I plan to borrow from here on out: “Go outside, go often, bring friends or not, and breathe.”

Read More
Urban Hiking: The Most Epic Way to Burn Calories by Walking
The 10 Most Incredible Hiking Trails in the World
The 15 Most Epic Trail Races Across the U.S.

The post Escape the City: 7 Reasons You Need a Weekend in the Woods appeared first on Life by Daily Burn.

]]>

[caption id="attachment_62545" align="alignnone" width="620"]Escape the City: Why You Need More Outdoor Adventures in Your Life Photo: Për Jerner / Camelbak Pursuit Series[/caption] Ask me the best and worst thing about living in New York, and I’d say it’s the hustle. The city’s energy instills a relentless drive to do better, work harder and achieve more. But that can also translate to more time with your head down (likely staring at a tiny screen), and less time reveling in moments spent with friends, wandering the city, or simply getting outside. In other words: Goodbye Girl Scout glory days and weekends camping in the PA woods; hello long work days and some mood-busting subway commutes. The trouble with that is, being cooped up inside can certainly take a toll on both your physical and mental health. Meanwhile, science backs up what most of us probably know to be true — that nature gives your body and brain a serious reboot. So, when the Camelbak Pursuit Series beckoned me to San Francisco, I knew I had to answer to some outdoor adventures. Similar to events like REI Outessa or Wanderlust, the Camelbak weekend allows you to pack in as many activities as possible, including rock climbing, stand-up paddleboarding, trail running and classes in yoga, backpacking and photography — all amidst the picturesque California Redwoods. Fast-forward three device-free days later, and I realized that the blissful benefits of a date with nature are real. Here’s why you might just want to follow suit and book your own getaway ASAP. RELATED: 14 Must-Haves for a Perfect Camping Weekend

7 Reasons to Plan More Outdoor Adventures This Season

[caption id="attachment_62546" align="alignnone" width="620"]Why You Need More Outdoor Adventures in Your Life: It Boosts Your Mood Photo: Jason Hatfield / Camelbak Pursuit Series[/caption]

1. The mood-enhancing rumors are true.

Think about how good it feels to step away from your desk and onto the sidewalk for a walk around the block. Now imagine doing that for a full weekend — except with a little more greenery around you. Research shows that people who take just a 90-minute walk in nature experience a reduction in brain activity associated with mental illness like depression. Similarly, strolling with other people has been shown to increase feelings of positivity. When you’re feeling drained from the week, take your stride — and your bestie — to a tree-lined block.

2. The minutes seem to slow down.

Time flies when you’re paddling through open waters or sitting by a fire with live music, a beer and new friends. But being outside also gives you the sense that you actually have more minutes to enjoy what’s around you — especially when you put down your phone and put the kibosh on multi-tasking. So when I had time between activities to hang in my tent, I didn’t check Instagram 10 times for new followers. Instead, I just laid on my cot. (OK fine, there was no cell service anyway.) Lo and behold, I found myself thinking about how much I appreciated the moment — not an everyday thought when rushing around the city to make a meeting or catch a train. Sure enough, science shows how tuning out of notification overload and into a single activity gives your brain a much-needed break, considering multi-tasking can lead to mental fatigue. “When we’re constantly multitasking and responding to emails and working through the to-do list... we’re overtasking the frontal cortex [of the brain],” explains Florence Williams, author of The Nature Fix and frequent contributor to Outside magazine. “That makes us grumpy and fatigued, and eventually, it makes us not so sharp,” she says. “The brain is like a muscle and it helps to rest it at times. And that’s what nature does, helps us rest our minds.” RELATED: Single-Tasking: The Secret to Less Stress and More Productivity

3. You come back less stressed, more focused.

 It’s no secret that spending time among the trees can help you de-stress while perking up productivity, thanks to the positive feelings that cultivate in nature, as well as the above mentioned ability to disconnect. (And vacations almost always work as a way to recharge.) But studies even link healthier levels of cortisol, or the stress hormone, to areas with more green space. Translation: Those who live near more grass and trees tend to feel more relaxed. (This is especially true for women, more so than men, according to research.) Even more important, spending time in green space has also been linked to a longer life. [caption id="attachment_62547" align="alignnone" width="620"]Why You Need More Outdoor Adventures in Your Life: It Helps You Be More Mindful Photo: Jason Hatfield / Camelbak Pursuit Series[/caption]

4. You actually get in tune with your senses.

You’ve probably read about the benefits of mindfulness for mental health. Well, being outside makes mindful meditation a little easier, because you’re exposed to more pleasing scents, beautiful sights and soothing sounds. This idea follows principles similar to forest bathing — or taking a walk in nature, as you pay closer attention to the details you spot in leaves or bark, the sounds of waves crashing onto the shore, or whatever else fills your surroundings. Research links these sensory-enhancing walks through the woods to lower blood pressure and fewer stress markers, compared to taking a stroll through city streets. “Being outdoors heightens your senses in a way that cannot be replicated indoors,” says Kirsten Beverley-Waters, founder of Thryve fitness and yoga instructor for the Pursuit Series. “The fresh air elevates your breath awareness, which makes it easier to become more self-aware and present in your breathing. Nature becomes this incredible facilitator of unplugging from the distractions around us and dropping into what our body really needs,” she says. RELATED: Is Forest Bathing the New Meditation?

5. You experience that “awe” feeling.

When you take in a pretty waterfall, a breathtaking landscape or a park covered in gorgeous greenery, you’ve already achieved something: immersing yourself in the moment. “The science of awe is pretty new, but seems to suggest that when we experience awesome beauty, we react in ways that are more generous and community minded,” Williams explains. “It makes us think we’re a part of something that’s bigger than ourselves and we feel a little less stressed out.” Another thing about getting your feet wet with different outdoor adventures is that you get to experience the world from new vantage points. “Each activity gives a different perspective,” says Julia Stamps Mallon, co-founder of CamelBak Pursuit Series and Eventus Outdoors. “For instance, when you rock climb and you’re on the edge of a cliff overlooking a valley, that’s a different feeling [and landscape] than catching a wave and riding into shore.” Though equally beautiful, different experiences with nature make you more thankful for it — and probably make you want to indulge in it more. RELATED: 7 Active Travel Getaways You’ll Want to Book ASAP

6. Nature becomes your gym.

Working out outdoors can actually amplify results — and lead to even more health improvements. In fact, people who exercise outside the studio report more feelings of enjoyment, often sweat it out for longer periods of time and tend to expend more energy (at least in terms of running). “When you’re in a gym, you’re often not as stimulated and you’re on consistent surfaces,” Williams says. “Outside, you have to balance and make micro adjustments to find that balance.” Beverly-Waters agrees that taking your yoga practice outside can change the experience, too. “Cuing students to hear outside noises changes the energy of the practice,” she says. “Using directional cues such as, ‘ground down into the earth, extend your arms up to the sky’ — ‘instead of ground down through your mat, reach up to the ceiling,’ changes a student's [experience]." I felt this first-hand during Beverly-Waters’ Pursuit yoga class, when we got to stretch it out and enjoy savasana with Redwood trees encircling us. Picture laying in yoga’s most relaxing pose, basking in true earthy beauty. It was the quintessential zen cocktail. RELATED: 50 Resources to Step Up Your Yoga Game [caption id="attachment_62548" align="alignnone" width="620"]Why You Need More Outdoor Adventures in Your Life: Nature Becomes Your Gym Photo: Talia Touboul / Camelbak Pursuit Series[/caption]

7. You find new favorites (people and activities).

Beyond taking your typical gym routine to the grass, the outdoors also gives you more options to switch up your workout, adding exciting new elements and greater challenges. While you may work on pull-ups at CrossFit, rock climbing lets you put it into practice. Similarly, rowing a kayak lets you put your back-strengthening exercises to good use. Plus, there’s nothing like conquering a steep climb or nailing a gnarly trail to boost your confidence. “We want people to find the opportunity to connect and pursue their outdoor desires,” says Mallon. “So even if you’re a pro in one area, you may not be proficient in another, [and Pursuit gives you] the chance to try something new and to soak it up with friends, family and a new community.” By the end of a Pursuit Series weekend, “people have shared a variety of experiences that have challenged them. They’ve learned new skills together, they’ve been afraid together and they’ve celebrated at night together,” says Bart Davis, co-founder of the Pursuit Series. “Our participants arrive as strangers and they leave as a community.” For the record, this is precisely how I felt come Sunday. Well, that and I certainly didn’t want to head back indoors where my laptop becomes my BFF. RELATED: 15 Adventures You Should Definitely Take

How to Connect with Nature Every Day

Of course, we know it’s not so easy to slip away from the office and into the woods. So when you can’t get away, learn to take a few more breaks to find the beauty in nature — even if your surroundings involve more concrete than bark or rock. First and foremost, Williams suggests taking out those earbuds and actually listening to the sounds around you (screeching cars even count). It also helps to go for a short walk in the morning to help reset the circadian rhythm and start the day with a positive mindset. Other ideas Williams swears by: eating lunch outside, choosing a tree-lined street to walk down or simply sitting by a window while you work. “I think that we’re at a crossroads right now, because a lot of us are recognizing that we’re way more tied into technology than we should be, and we know that doesn’t always make us feel well rested and happy,” says Williams. “Nature is an obvious antidote. Some people love water, woods or trees — and you don’t have to like them all — but figure out what you do enjoy and go to those spaces that make you feel good.” Williams has a mantra that I plan to borrow from here on out: “Go outside, go often, bring friends or not, and breathe.” Read More Urban Hiking: The Most Epic Way to Burn Calories by Walking The 10 Most Incredible Hiking Trails in the World The 15 Most Epic Trail Races Across the U.S.

The post Escape the City: 7 Reasons You Need a Weekend in the Woods appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/outdoor-adventures-health-benefits-nature/feed/ 0
Stressed Out? 45 Resources to Help You Relax, Stat https://dailyburn.com/life/lifestyle/stress-resources-help-de-stress/ https://dailyburn.com/life/lifestyle/stress-resources-help-de-stress/#respond Tue, 10 Oct 2017 11:15:44 +0000 http://dailyburn.com/life/?p=62430

Stressed Out? 45 Resources to Help You Relax, Stat

Your palms are sweaty, your heart is racing, your head is pounding and your mind is going 100 mph. Everyone has had this all-too-familiar feeling of being stressed. That’s why we’ve put together your ultimate guide to squashing stress — when it hits you hard. If you start incorporating meditation, self-care and fika (that’s Swedish for coffee break) into your day, we can almost guarantee you’ll de-stress. Plus, you’ll become a whole lot happier, too. And science concurs! 

45 Ways to De-Stress, Starting Now

[caption id="attachment_62432" align="alignnone" width="620"]Resources to De-Stress: How to Meditate Anytime, Anywhere Photo: Twenty20[/caption]

How to Meditate Anytime, Anywhere

When you’re worried about an impending exam or big presentation at work, a little introspection can lend clarity and focus. Meditation has been shown to increase awareness around your thoughts, release tension in your body, and reduce stress and anxiety. Here are some simple meditations you can do to get started.

3 Guided Meditations for Productivity, Sleep and Cravings

3 Moving Meditations to Take Your Workout Higher

Forest Bathing: A New Style of Meditation

5 Blissful Meditation Studios to Stop and Feel the Zen

9 Mantras to Find Zen from Gabrielle Bernstein’s New Book

4 GIFs Will Help You Relax, Stat

The Daily Meditation You Can Do in Front of a Mirror

Lucid Dreaming: A New Way to Meditate...in Your Sleep

[caption id="attachment_62433" align="alignnone" width="620"]Resources to De-Stress: How to De-Stress in 10 Minutes or Less Photo: Twenty20[/caption]

How to De-Stress in 10 Minutes or Less

Reserving even just a few minutes for yourself can go a long way. Start your day with 10 minutes of yoga, go for a walk in the park during your lunch break, or take a soothing bath as your nightcap. And if those don’t work for you, we rounded up tips from the top trainers and mental health experts on how they unwind.

22 Simple Steps to a Healthy, Happy Morning

How Trainers Stay on Top of Their Self-Care

What Mental Health Experts Do to De-Stress

5 Standing Desk Stretches to Relieve Stress Now

7 Self-Care Rituals to Practice Every Day

Adult Coloring Books: A New Way to Write Off Stress

7 Muscle-Soothing Recovery Baths to Wash Away a Stressful Day

9 Easy Yoga Poses to Help You Survive Work, Stress and Travel

[caption id="attachment_62434" align="alignnone" width="620"]Resources to De-Stress: How to Not Sweat the Small Stuff Photo: Pond5[/caption]

How to Stop Sweating the Small Stuff

Wish your days could be more productive? Bring some organization to your life to help tame the chaos. From bullet journaling to single tasking, here are some easy ways to start getting stuff done.

6 Scenarios That Stress You Out But Shouldn’t

Always Tired? 12 Ways Wellness Experts Combat Exhaustion

How the Bullet Journal Trend Can Change Your Life

Single-Tasking: The Secret to Less Stress, More Productivity

How to Reduce Stress at Work by 40 Percent

3 Easy Tricks to Get Organized and Reduce Stress

7 Daily Habits That Are Sabotaging Your Mental Health

4 Ways to Get Energized Without Caffeine

11 Ways to Find Instant Happiness Today

7 Desk Must-Haves to Help You Calm Down, Stat

19 Positive Affirmations That’ll Change the Way You Think

[caption id="attachment_62435" align="alignnone" width="620"]Resources to De-Stress: How to Get Your Hygee and Fika On Photo: Twenty20[/caption]

How to Take a Hygge and Fika Coffee Break

The Scandinavians have de-stressing down to a science — and an art. It’s no wonder that they’re the happiest people on Earth. Hygge (the Danish art of coziness) and fika (the Swedish custom of coffee breaks) are two traditions that are catching on around the globe. Both customs involve relaxation, indulgence and togetherness. And, what better way to take part in the trend than by enjoying a soothing lavender-infused cold brew or a banana-almond smoothie? Do as the Scandinavians do, take a break and sip to good health.

Hygge, Fika and How Getting Cozy Can Make You Happier

5 Deliciously Soothing Ways to Cook with Lavender

8 Soothing Smoothie Recipes to Help You Sleep

7 Superfood Lattes That Will Make You Quit Coffee

8 Incredible Wellness Elixirs to Start Your Day

7 Teas That Are Seriously Good for Your Health

7 Health-Boosting Coffee Hacks to Try This Morning

[caption id="attachment_62436" align="alignnone" width="620"]Resources to De-Stress: How to Actually Get More Sleep Photo: Twenty20[/caption]

How to Actually Get More Sleep

If you’re really stressed out, sometimes the best solution is to get some sound sleep. All the stages of snoozing, including non-REM and REM, are important for cognitive function, preserving memories and refreshing your brain. In fact, research shows that poor sleep can make people even more stressed, unhappy and angry. If you’re already in the throes of losing zzz’s every night, squeezing in a 10-minute nap can also help. 

13 Tips for the Best Nap Ever

7 Bedtime Rituals to Help Banish Your Insomnia

Love Evening Workouts? 5 Ways to Avoid Sleepless Nights

9 Ways to Fall Asleep Faster (Without Counting Sheep)

9 Relaxing Yoga Poses to Do Before Bed

6 Ways to Sleep Better and Avoid Jet Lag on the Road

[caption id="attachment_62437" align="alignnone" width="620"]Resources to De-Stress: How to Bring Zen Into Your Home Photo: Twenty20[/caption]

How to Bring Zen Into Your Home

According to many feng shui experts, your home is a direct reflection of your life. So if you’re feeling extremely stressed and beyond exhausted, don’t let it continue to pile on. Look around your home for some fixes. Remove the clutter (like those T-shirts and tote bags you’ll never use) and fill your drawers with only the things you actually need. Above all else, decorate your space with what makes you happy and generates positive energy. What you see is what you get.

Boost Productivity With This Feng Shui Makeover

Bedroom Makeover: 9 Feng Shui Tips for Better Sleep

7 Products to Make Your Home Instantly Zen

How to Declutter Your Kitchen, According to Marie Kondo

8 DIY Pinterest Projects to Get You Motivated

The post Stressed Out? 45 Resources to Help You Relax, Stat appeared first on Life by Daily Burn.

]]>

Stressed Out? 45 Resources to Help You Relax, Stat
Your palms are sweaty, your heart is racing, your head is pounding and your mind is going 100 mph. Everyone has had this all-too-familiar feeling of being stressed. That’s why we’ve put together your ultimate guide to squashing stress — when it hits you hard. If you start incorporating meditation, self-care and fika (that’s Swedish for coffee break) into your day, we can almost guarantee you’ll de-stress. Plus, you’ll become a whole lot happier, too. And science concurs! 

45 Ways to De-Stress, Starting Now

[caption id="attachment_62432" align="alignnone" width="620"]Resources to De-Stress: How to Meditate Anytime, Anywhere Photo: Twenty20[/caption]

How to Meditate Anytime, Anywhere

When you’re worried about an impending exam or big presentation at work, a little introspection can lend clarity and focus. Meditation has been shown to increase awareness around your thoughts, release tension in your body, and reduce stress and anxiety. Here are some simple meditations you can do to get started. 3 Guided Meditations for Productivity, Sleep and Cravings 3 Moving Meditations to Take Your Workout Higher Forest Bathing: A New Style of Meditation 5 Blissful Meditation Studios to Stop and Feel the Zen 9 Mantras to Find Zen from Gabrielle Bernstein’s New Book 4 GIFs Will Help You Relax, Stat The Daily Meditation You Can Do in Front of a Mirror Lucid Dreaming: A New Way to Meditate...in Your Sleep [caption id="attachment_62433" align="alignnone" width="620"]Resources to De-Stress: How to De-Stress in 10 Minutes or Less Photo: Twenty20[/caption]

How to De-Stress in 10 Minutes or Less

Reserving even just a few minutes for yourself can go a long way. Start your day with 10 minutes of yoga, go for a walk in the park during your lunch break, or take a soothing bath as your nightcap. And if those don’t work for you, we rounded up tips from the top trainers and mental health experts on how they unwind. 22 Simple Steps to a Healthy, Happy Morning How Trainers Stay on Top of Their Self-Care What Mental Health Experts Do to De-Stress 5 Standing Desk Stretches to Relieve Stress Now 7 Self-Care Rituals to Practice Every Day Adult Coloring Books: A New Way to Write Off Stress 7 Muscle-Soothing Recovery Baths to Wash Away a Stressful Day 9 Easy Yoga Poses to Help You Survive Work, Stress and Travel [caption id="attachment_62434" align="alignnone" width="620"]Resources to De-Stress: How to Not Sweat the Small Stuff Photo: Pond5[/caption]

How to Stop Sweating the Small Stuff

Wish your days could be more productive? Bring some organization to your life to help tame the chaos. From bullet journaling to single tasking, here are some easy ways to start getting stuff done. 6 Scenarios That Stress You Out But Shouldn’t Always Tired? 12 Ways Wellness Experts Combat Exhaustion How the Bullet Journal Trend Can Change Your Life Single-Tasking: The Secret to Less Stress, More Productivity How to Reduce Stress at Work by 40 Percent 3 Easy Tricks to Get Organized and Reduce Stress 7 Daily Habits That Are Sabotaging Your Mental Health 4 Ways to Get Energized Without Caffeine 11 Ways to Find Instant Happiness Today 7 Desk Must-Haves to Help You Calm Down, Stat 19 Positive Affirmations That’ll Change the Way You Think [caption id="attachment_62435" align="alignnone" width="620"]Resources to De-Stress: How to Get Your Hygee and Fika On Photo: Twenty20[/caption]

How to Take a Hygge and Fika Coffee Break

The Scandinavians have de-stressing down to a science — and an art. It’s no wonder that they’re the happiest people on Earth. Hygge (the Danish art of coziness) and fika (the Swedish custom of coffee breaks) are two traditions that are catching on around the globe. Both customs involve relaxation, indulgence and togetherness. And, what better way to take part in the trend than by enjoying a soothing lavender-infused cold brew or a banana-almond smoothie? Do as the Scandinavians do, take a break and sip to good health. Hygge, Fika and How Getting Cozy Can Make You Happier 5 Deliciously Soothing Ways to Cook with Lavender 8 Soothing Smoothie Recipes to Help You Sleep 7 Superfood Lattes That Will Make You Quit Coffee 8 Incredible Wellness Elixirs to Start Your Day 7 Teas That Are Seriously Good for Your Health 7 Health-Boosting Coffee Hacks to Try This Morning [caption id="attachment_62436" align="alignnone" width="620"]Resources to De-Stress: How to Actually Get More Sleep Photo: Twenty20[/caption]

How to Actually Get More Sleep

If you’re really stressed out, sometimes the best solution is to get some sound sleep. All the stages of snoozing, including non-REM and REM, are important for cognitive function, preserving memories and refreshing your brain. In fact, research shows that poor sleep can make people even more stressed, unhappy and angry. If you’re already in the throes of losing zzz’s every night, squeezing in a 10-minute nap can also help.  13 Tips for the Best Nap Ever 7 Bedtime Rituals to Help Banish Your Insomnia Love Evening Workouts? 5 Ways to Avoid Sleepless Nights 9 Ways to Fall Asleep Faster (Without Counting Sheep) 9 Relaxing Yoga Poses to Do Before Bed 6 Ways to Sleep Better and Avoid Jet Lag on the Road [caption id="attachment_62437" align="alignnone" width="620"]Resources to De-Stress: How to Bring Zen Into Your Home Photo: Twenty20[/caption]

How to Bring Zen Into Your Home

According to many feng shui experts, your home is a direct reflection of your life. So if you’re feeling extremely stressed and beyond exhausted, don’t let it continue to pile on. Look around your home for some fixes. Remove the clutter (like those T-shirts and tote bags you’ll never use) and fill your drawers with only the things you actually need. Above all else, decorate your space with what makes you happy and generates positive energy. What you see is what you get. Boost Productivity With This Feng Shui Makeover Bedroom Makeover: 9 Feng Shui Tips for Better Sleep 7 Products to Make Your Home Instantly Zen How to Declutter Your Kitchen, According to Marie Kondo 8 DIY Pinterest Projects to Get You Motivated

The post Stressed Out? 45 Resources to Help You Relax, Stat appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/stress-resources-help-de-stress/feed/ 0
8 DIY Pinterest Projects to Get You Motivated https://dailyburn.com/life/lifestyle/diy-pinterest-projects-for-motivation/ https://dailyburn.com/life/lifestyle/diy-pinterest-projects-for-motivation/#respond Tue, 03 Oct 2017 15:15:56 +0000 http://dailyburn.com/life/?p=21138 9 Pinterest DIY Projects to Get You Motivated

[caption id="attachment_62274" align="alignnone" width="620"]8 Pinterest DIY Projects to Get You Motivated Photo: Twenty20[/caption]

We’ve all been there: Some days we spend hours checking out pretty and inspirational quotes on Pinterest and no time actually doing anything. Following through on the goals we’ve set is 100 percent easier said than done, especially when life gets busy and our to-do lists get out of control. Whether you want to drink more water, work out regularly, or lose a few pounds, staying motivated is key. If you need some extra inspiration to make progress, check out these crafty projects we’ve rounded up from Pinterest. The first step to getting something done is to begin!

RELATED: Just Not Feeling It Today? 33 Sources of Workout Motivation

8 Pinterest DIY Projects to Inspire You to Move

Pinterest DIY Projects: Post-It Calender

1. Count It Down

Post-It Note Calendar
Whether it takes three weeks — or three months — to start a healthy new habit, put those goals into visual mode with this clever Post-It plan. For every day you want to practice a new habit, put up a little flag on a visible wall. Then, rip a flag off for each successful day! Photo: Shauna Reid / The Amazing Adventures of DietGirl

Pinterest DIY Projects: Morning Mantras (on a Banana)

2. Make a Morning Motto

Banana Messages
Now here’s an a-peeling idea: Write inspirational quotes on your bananas! Each time you reach for a potassium-packed workout snack, you’ll be motivated to keep on keepin’ on. Hate bananas? Pop your a.m. motto on a carton of oatmeal or almond milk. Photo: Jenny Lawson / The Bloggess

RELATED: 19 Ways to Trick Yourself Into Becoming a Morning Person

Pinterest DIY Projects: Vision Boards 

3. Pin Your Passions

Vision Boards
Collages aren’t just for middle schoolers anymore. Enter the vision board, a combination of pictures, quotes and words that inspire you to think positively and put your goals center stage. We recommend making a physical vision board (though Pinterest boards can be a good starting point!) and placing it wherever you’re bound to see it every day, like near your bedroom mirror. Or, because we look at the fridge on the regular, hang your favorite motivational mantra to the door with this Scientific Magnetic Space Putty. Bonus benefit: It serves as a fidget toy when you need a little mental distraction to take your mind off a stressful day. Photo: @simply_girly_blog

Score This Deal: Scientific Magnetic Space Putty (60% off!)

Pinterest DIY Projects: Money Jar

4. Save Cents

Motivational Money Jar
With a motivational money jar, you’ll get double the payoff when you stick to your goals. Each time you exercise or eat healthfully, put a dollar in a glass jar. Soon enough you’ll have enough saved up to trade those bucks for some new workout kicks, a sports massage or another treat of your choosing! Photo: Thea / Time with Thea

RELATED: 4 Science-Backed Ways to Motivate Yourself to Workout

Pinterest DIY Projects: Workout Popsicle Sticks

5. Stick to It

Popsicle Stick Workouts
When you usually work out but want to mix things up, try making a motivation jar with fun exercise ideas written on wooden popsicle sticks. Color-code them based on workout type and stick them in a clear jar. Or, if your taste buds are tired of the same old grilled chicken and broccoli dinner, put healthy recipe ideas on the popsicle sticks. Photo: Christine / I Dig Pinterest

Pinterest DIY Projects: Paint Calendar

6. Be Schedule Savvy

Paint Chip Calendar
If you’ve set a deadline-driven goal like losing weight before that class reunion, brainstorm ways to consistently work towards it each week. Set a schedule and write out what you want to accomplish each day on this vibrant calendar that’s made of colorful paint chips! Photo: Leila / Chicisms

RELATED: 9 Ways to Find Workout Motivation (Every Damn Day)

Pinterest DIY Projects: Homemade Tea Bag Quotes

7. Sip to Success

Homemade Tea Bag Quotes
Have your caffeine and get inspired, too! Start your day with a positive message on your tea bags. Print and cut up this tea bag quote template, or design your own tags. Photo: Camille / Be What We Love

Pinterest DIY Projects: Bullet Journal

8. Doodle It

Bullet Journals
Look forward to the future, learn from the past and keep a pretty handy schedule — all with the help of a bullet journal. It's the perfect way to organize all your thoughts and to-do lists. Use your creativity to add colors, write out gratitude remarks and solidify your goals. Photo: @journalphine

Originally published November 2013. Updated October 2017. 

Read More
10 Simple Strategies for Sticking to Your Goals
19 Reasons to Work Out (Beyond the Perfect Body)
10 Ways to Wear Your Motivations on Your Sleeve

The post 8 DIY Pinterest Projects to Get You Motivated appeared first on Life by Daily Burn.

]]>
9 Pinterest DIY Projects to Get You Motivated

[caption id="attachment_62274" align="alignnone" width="620"]8 Pinterest DIY Projects to Get You Motivated Photo: Twenty20[/caption] We’ve all been there: Some days we spend hours checking out pretty and inspirational quotes on Pinterest and no time actually doing anything. Following through on the goals we’ve set is 100 percent easier said than done, especially when life gets busy and our to-do lists get out of control. Whether you want to drink more water, work out regularly, or lose a few pounds, staying motivated is key. If you need some extra inspiration to make progress, check out these crafty projects we’ve rounded up from Pinterest. The first step to getting something done is to begin! RELATED: Just Not Feeling It Today? 33 Sources of Workout Motivation

8 Pinterest DIY Projects to Inspire You to Move

Pinterest DIY Projects: Post-It Calender

1. Count It Down

Post-It Note Calendar Whether it takes three weeks — or three months — to start a healthy new habit, put those goals into visual mode with this clever Post-It plan. For every day you want to practice a new habit, put up a little flag on a visible wall. Then, rip a flag off for each successful day! Photo: Shauna Reid / The Amazing Adventures of DietGirl Pinterest DIY Projects: Morning Mantras (on a Banana)

2. Make a Morning Motto

Banana Messages Now here’s an a-peeling idea: Write inspirational quotes on your bananas! Each time you reach for a potassium-packed workout snack, you’ll be motivated to keep on keepin’ on. Hate bananas? Pop your a.m. motto on a carton of oatmeal or almond milk. Photo: Jenny Lawson / The Bloggess RELATED: 19 Ways to Trick Yourself Into Becoming a Morning Person Pinterest DIY Projects: Vision Boards 

3. Pin Your Passions

Vision Boards Collages aren’t just for middle schoolers anymore. Enter the vision board, a combination of pictures, quotes and words that inspire you to think positively and put your goals center stage. We recommend making a physical vision board (though Pinterest boards can be a good starting point!) and placing it wherever you’re bound to see it every day, like near your bedroom mirror. Or, because we look at the fridge on the regular, hang your favorite motivational mantra to the door with this Scientific Magnetic Space Putty. Bonus benefit: It serves as a fidget toy when you need a little mental distraction to take your mind off a stressful day. Photo: @simply_girly_blog Score This Deal: Scientific Magnetic Space Putty (60% off!) Pinterest DIY Projects: Money Jar

4. Save Cents

Motivational Money Jar With a motivational money jar, you’ll get double the payoff when you stick to your goals. Each time you exercise or eat healthfully, put a dollar in a glass jar. Soon enough you’ll have enough saved up to trade those bucks for some new workout kicks, a sports massage or another treat of your choosing! Photo: Thea / Time with Thea RELATED: 4 Science-Backed Ways to Motivate Yourself to Workout Pinterest DIY Projects: Workout Popsicle Sticks

5. Stick to It

Popsicle Stick Workouts When you usually work out but want to mix things up, try making a motivation jar with fun exercise ideas written on wooden popsicle sticks. Color-code them based on workout type and stick them in a clear jar. Or, if your taste buds are tired of the same old grilled chicken and broccoli dinner, put healthy recipe ideas on the popsicle sticks. Photo: Christine / I Dig Pinterest Pinterest DIY Projects: Paint Calendar

6. Be Schedule Savvy

Paint Chip Calendar If you’ve set a deadline-driven goal like losing weight before that class reunion, brainstorm ways to consistently work towards it each week. Set a schedule and write out what you want to accomplish each day on this vibrant calendar that’s made of colorful paint chips! Photo: Leila / Chicisms RELATED: 9 Ways to Find Workout Motivation (Every Damn Day) Pinterest DIY Projects: Homemade Tea Bag Quotes

7. Sip to Success

Homemade Tea Bag Quotes Have your caffeine and get inspired, too! Start your day with a positive message on your tea bags. Print and cut up this tea bag quote template, or design your own tags. Photo: Camille / Be What We Love Pinterest DIY Projects: Bullet Journal

8. Doodle It

Bullet Journals Look forward to the future, learn from the past and keep a pretty handy schedule — all with the help of a bullet journal. It's the perfect way to organize all your thoughts and to-do lists. Use your creativity to add colors, write out gratitude remarks and solidify your goals. Photo: @journalphine Originally published November 2013. Updated October 2017.  Read More 10 Simple Strategies for Sticking to Your Goals 19 Reasons to Work Out (Beyond the Perfect Body) 10 Ways to Wear Your Motivations on Your Sleeve

The post 8 DIY Pinterest Projects to Get You Motivated appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/diy-pinterest-projects-for-motivation/feed/ 0
9 Things No One Tells You About Life After Breast Cancer https://dailyburn.com/life/lifestyle/breast-cancer-survivors-stories/ https://dailyburn.com/life/lifestyle/breast-cancer-survivors-stories/#respond Tue, 03 Oct 2017 11:15:06 +0000 http://dailyburn.com/life/?p=62219 9 Things No One Tells You About Life After Breast Cancer

[caption id="attachment_62246" align="alignnone" width="620"]9 Things No One Tells You About Life After Breast Cancer Photos (clockwise from top left): Bershan Shaw; Terri Coutee; Robin E. Devonish; Jen Hayden[/caption]

Breast cancer treatment has come a long way. The five-year survival rate for stage 0 or stage I breast cancer is nearly 100 percent, while the average survival rates for stage II and stage III are roughly 93 percent and 72 percent, respectively.

While those numbers are encouraging, they don’t make a breast cancer diagnosis any easier to swallow. From diagnosis to remission, breast cancer takes a toll in a number of ways, which are best articulated by the people who have lived it. While the process looks different for everyone who’s survived and thrived in the face of the disease — one thing is clear: Nothing can adequately prepare you. Here’s what four survivors have to say about the things no one tells you about life after breast cancer.

RELATED: 3 Strategies for Reducing Your Breast Cancer Risk

1. Cancer will try to steal your self-worth.

“[I wish someone had told me] cancer has the potential to strip you of everything,” says Robin E. Devonish, publishing maven, speaker and author of The Gift of Cancer. “What I mean by that is literally everything — your finances, your relationships, your level of confidence, your looks. A lot of that happened to me. I actually had to give up my car… because I couldn’t work when I was sick. I hadn’t even been married for a year and was diagnosed with breast cancer, and of course that affected my marriage.”

The hit to her self-confidence was among the most unexpected of them all. “There are certain parts of our bodies that we’re proud of, and I just so happened to be proud of my breasts… It took a while for me to feel desirable again.” All of these effects add up: “Cancer can wipe you out,” she says.

2. You will discover an abundance of kindness.

“I didn’t realize how many people really loved me,” says Devonish. “That blew me away. When I lost my car, my friend gave me her car. Each and every one of [my friends] took turns to go with me to chemo so I wouldn’t be by myself.”

Jen Hayden, senior social media editor at Daily Kos, had a similar experience. “I did not expect the dreaded diagnosis would give me an opportunity to heal some relationships that had fractured over time,” she says. “In many ways, it was easy to hit the reset button and put aside differences to focus on the things that really matter. There is no time for pettiness or grudges; you put it all aside, leave it in the past and move on. Focus on all the kindness around you, acts large and small. Accept all the help, all the love and try to give it back when you are able and it is needed.”

RELATED: 19 Positive Affirmations That Will Change the Way You Think

3. Not everyone will “get it.”

“I continue to be amazed at people’s reaction when you tell them you have or had cancer,” says Hayden. “The most common reaction is to tell you a story about someone they know who had cancer. I could not believe it when I'd tell someone and they'd launch into a story about their cousin's wife who....yada yada yada. Many times it would end with the person dying, and I'd be standing there thinking, “Why did you tell me this story?” On one hand, I recognize that everyone has a cancer story and they want to share it because cancer affects nearly all families. And on the other hand, I'd be thinking, ‘OMG! Stop talking!’”

4. There will be more than one way to approach breast removal and reconstruction.

“I did not allow them to remove my breasts, because I didn’t believe that that was the best treatment plan for me,” says Devonish.

Hayden opted for a bilateral mastectomy and implants. “I had a bilateral mastectomy only seven weeks after my first ever mammogram... It was pretty much assumed I would get reconstruction; [it was] just a matter of which type of surgery I would opt for — silicone implants or flap tissue reconstructive surgery. The flap reconstruction is such an intensive surgery… and I simply couldn't face another long recovery period. So I opted for the implants. The plastic surgeon was in the operating room with my breast cancer surgeon. As soon as she finished the mastectomy, he went to work inserting the tissue expanders. The expanders were in for nearly four months and I was really taken aback by how painful they were. I could not wait for them to be taken out of my body.”

“My plastic surgeon and his staff were great and they gave me a mountain of information,” says Hayden, “but it was all matter-of-fact… In retrospect, I wish I had spoken with women who'd been through the process so I would've had a better grasp of what was ahead. I'm pleased with how they look in the end, although I've yet to get used to how they feel. I would have more heavily weighed the idea of not getting them at all, something that never really crossed my mind before the surgery. Speaking of surprises, did you know they recommend having implants swapped out for new ones every eight to 10 years? I certainly had no idea until I was considering reconstruction options.”

RELATED: What Every Woman Should Know About Ovarian Cancer

Meanwhile, Terri Coutee, founder and director of DiepCFoundation.org, chose the reconstructive surgery. “There are those patients who have had very successful reconstruction because they [did their research and] aligned themselves with other patients, plastic surgeons and microsurgeons,” she says. “There are good and bad experiences, as with everything in life… It’s not always easy. I had to travel to have my reconstruction [with] the right doctor. I never tell anyone to have reconstruction. But what I want them to do is to get the right information so that they have successful conversations with their breast surgeon and their plastic surgeon.”

[caption id="attachment_62242" align="alignnone" width="620"]9 Things No One Tells You About Life After Breast Cancer Photo: Twenty20[/caption]

5. Your body will go through changes that stick around long after recovery.

“The changes that your body goes through with cancer and recovering [can be surprising],” says Devonish. “Like right now, I can’t use my right arm for blood pressure [tests]. They can’t put needles in that arm. Some of the medicines can cause hot flashes and early menopause... There are [a lot of] physical things that you have to be mindful of.”

6. Exercise will keep you sane — and make you stronger.

“One of the things that I wish would have been encouraged more…was signing up for physical and health-related activities that could enhance…treatment and survivorship,” says Coutee. After her second diagnosis, one of her oncologists encouraged she to sign up for a fitness program at the local YMCA. Coutee did, and started blogging about her experiences. She often hears from survivors who say she inspired them to start exercising again, and how it's helped their recovery process.

RELATED: 11 Incredible Charity Races That Give Back

7. You can’t go it alone. And you shouldn’t.

“There is a sense of isolation [during the recovery process],” says Coutee. “When you can get out and join a community…the encouragement is very empowering and helps with the mental and emotional aspect. I think a sense of community and comradeship kind of takes a cancer patient away from that daily grind and puts them in a position where they can [find] success.”

8. The silver linings are there — if you seek them out.

There's no way around it: A cancer diagnosis sucks. And while reminders to “think positive!” aren’t all that helpful, some survivors find that looking for the silver linings can help them cope with the emotional fallout of their diagnosis.

For Coutee, who was in the middle of a master’s program when she was diagnosed for a second time, her diagnosis inspired a dramatic career shift. She completed an intensive Project LEAD® Institute training with the National Breast Cancer Coalition, and she’s now a patient advocate for other survivors. “I [turned] a second diagnosis into something that is so valuable to other patients,” says Coutee. “I think it was placed before me in a really unique way, and I ran with it.”

For Devonish, “Going through cancer made me realize what a gift my life is. A lot of times when people are diagnosed, the first thing they think of are the worst things. I think… that God took me through a journey of realizing the gift of my life. The gift of love, the gift of giving, the gift of support, the gift of healing, the gift of letting people go.”

9. Even as a cancer patient, your life is your own.

“Yes, listen to doctors. But then go further than that,” says Warrior Life coach, motivational speaker and author Bershan Shaw. “It’s your life. You’re putting your life in a doctor’s hands. But you can’t put everything [there]. You have to [take charge] of your eating, exercising and your mindset. You’ve got to get past the fear of it. You’re diagnosed; you can’t change it.

“This is your reality…If you want to live, you take control of your life and you do everything [you can to survive]. I never want to say ‘Oh, I listened to my doctors, and that’s it.’ It was my life. And the only person who’s responsible for it is me. I had to say to myself, ‘You either get busy living, or you get busy dying.’”

Read More
9 Bloggers Who Changed Their Lives Through Fitness
Swin Cash on Basketball, Beating Cancer and Baring All
11 Ways to Find Instant Happiness Today

The post 9 Things No One Tells You About Life After Breast Cancer appeared first on Life by Daily Burn.

]]>
9 Things No One Tells You About Life After Breast Cancer

[caption id="attachment_62246" align="alignnone" width="620"]9 Things No One Tells You About Life After Breast Cancer Photos (clockwise from top left): Bershan Shaw; Terri Coutee; Robin E. Devonish; Jen Hayden[/caption] Breast cancer treatment has come a long way. The five-year survival rate for stage 0 or stage I breast cancer is nearly 100 percent, while the average survival rates for stage II and stage III are roughly 93 percent and 72 percent, respectively. While those numbers are encouraging, they don’t make a breast cancer diagnosis any easier to swallow. From diagnosis to remission, breast cancer takes a toll in a number of ways, which are best articulated by the people who have lived it. While the process looks different for everyone who’s survived and thrived in the face of the disease — one thing is clear: Nothing can adequately prepare you. Here’s what four survivors have to say about the things no one tells you about life after breast cancer. RELATED: 3 Strategies for Reducing Your Breast Cancer Risk

1. Cancer will try to steal your self-worth.

“[I wish someone had told me] cancer has the potential to strip you of everything,” says Robin E. Devonish, publishing maven, speaker and author of The Gift of Cancer. “What I mean by that is literally everything — your finances, your relationships, your level of confidence, your looks. A lot of that happened to me. I actually had to give up my car… because I couldn’t work when I was sick. I hadn’t even been married for a year and was diagnosed with breast cancer, and of course that affected my marriage.” The hit to her self-confidence was among the most unexpected of them all. “There are certain parts of our bodies that we’re proud of, and I just so happened to be proud of my breasts… It took a while for me to feel desirable again.” All of these effects add up: “Cancer can wipe you out,” she says.

2. You will discover an abundance of kindness.

“I didn’t realize how many people really loved me,” says Devonish. “That blew me away. When I lost my car, my friend gave me her car. Each and every one of [my friends] took turns to go with me to chemo so I wouldn’t be by myself.” Jen Hayden, senior social media editor at Daily Kos, had a similar experience. “I did not expect the dreaded diagnosis would give me an opportunity to heal some relationships that had fractured over time,” she says. “In many ways, it was easy to hit the reset button and put aside differences to focus on the things that really matter. There is no time for pettiness or grudges; you put it all aside, leave it in the past and move on. Focus on all the kindness around you, acts large and small. Accept all the help, all the love and try to give it back when you are able and it is needed.” RELATED: 19 Positive Affirmations That Will Change the Way You Think

3. Not everyone will “get it.”

“I continue to be amazed at people’s reaction when you tell them you have or had cancer,” says Hayden. “The most common reaction is to tell you a story about someone they know who had cancer. I could not believe it when I'd tell someone and they'd launch into a story about their cousin's wife who....yada yada yada. Many times it would end with the person dying, and I'd be standing there thinking, “Why did you tell me this story?” On one hand, I recognize that everyone has a cancer story and they want to share it because cancer affects nearly all families. And on the other hand, I'd be thinking, ‘OMG! Stop talking!’”

4. There will be more than one way to approach breast removal and reconstruction.

“I did not allow them to remove my breasts, because I didn’t believe that that was the best treatment plan for me,” says Devonish. Hayden opted for a bilateral mastectomy and implants. “I had a bilateral mastectomy only seven weeks after my first ever mammogram... It was pretty much assumed I would get reconstruction; [it was] just a matter of which type of surgery I would opt for — silicone implants or flap tissue reconstructive surgery. The flap reconstruction is such an intensive surgery… and I simply couldn't face another long recovery period. So I opted for the implants. The plastic surgeon was in the operating room with my breast cancer surgeon. As soon as she finished the mastectomy, he went to work inserting the tissue expanders. The expanders were in for nearly four months and I was really taken aback by how painful they were. I could not wait for them to be taken out of my body.” “My plastic surgeon and his staff were great and they gave me a mountain of information,” says Hayden, “but it was all matter-of-fact… In retrospect, I wish I had spoken with women who'd been through the process so I would've had a better grasp of what was ahead. I'm pleased with how they look in the end, although I've yet to get used to how they feel. I would have more heavily weighed the idea of not getting them at all, something that never really crossed my mind before the surgery. Speaking of surprises, did you know they recommend having implants swapped out for new ones every eight to 10 years? I certainly had no idea until I was considering reconstruction options.”

RELATED: What Every Woman Should Know About Ovarian Cancer

Meanwhile, Terri Coutee, founder and director of DiepCFoundation.org, chose the reconstructive surgery. “There are those patients who have had very successful reconstruction because they [did their research and] aligned themselves with other patients, plastic surgeons and microsurgeons,” she says. “There are good and bad experiences, as with everything in life… It’s not always easy. I had to travel to have my reconstruction [with] the right doctor. I never tell anyone to have reconstruction. But what I want them to do is to get the right information so that they have successful conversations with their breast surgeon and their plastic surgeon.” [caption id="attachment_62242" align="alignnone" width="620"]9 Things No One Tells You About Life After Breast Cancer Photo: Twenty20[/caption]

5. Your body will go through changes that stick around long after recovery.

“The changes that your body goes through with cancer and recovering [can be surprising],” says Devonish. “Like right now, I can’t use my right arm for blood pressure [tests]. They can’t put needles in that arm. Some of the medicines can cause hot flashes and early menopause... There are [a lot of] physical things that you have to be mindful of.”

6. Exercise will keep you sane — and make you stronger.

“One of the things that I wish would have been encouraged more…was signing up for physical and health-related activities that could enhance…treatment and survivorship,” says Coutee. After her second diagnosis, one of her oncologists encouraged she to sign up for a fitness program at the local YMCA. Coutee did, and started blogging about her experiences. She often hears from survivors who say she inspired them to start exercising again, and how it's helped their recovery process. RELATED: 11 Incredible Charity Races That Give Back

7. You can’t go it alone. And you shouldn’t.

“There is a sense of isolation [during the recovery process],” says Coutee. “When you can get out and join a community…the encouragement is very empowering and helps with the mental and emotional aspect. I think a sense of community and comradeship kind of takes a cancer patient away from that daily grind and puts them in a position where they can [find] success.”

8. The silver linings are there — if you seek them out.

There's no way around it: A cancer diagnosis sucks. And while reminders to “think positive!” aren’t all that helpful, some survivors find that looking for the silver linings can help them cope with the emotional fallout of their diagnosis. For Coutee, who was in the middle of a master’s program when she was diagnosed for a second time, her diagnosis inspired a dramatic career shift. She completed an intensive Project LEAD® Institute training with the National Breast Cancer Coalition, and she’s now a patient advocate for other survivors. “I [turned] a second diagnosis into something that is so valuable to other patients,” says Coutee. “I think it was placed before me in a really unique way, and I ran with it.” For Devonish, “Going through cancer made me realize what a gift my life is. A lot of times when people are diagnosed, the first thing they think of are the worst things. I think… that God took me through a journey of realizing the gift of my life. The gift of love, the gift of giving, the gift of support, the gift of healing, the gift of letting people go.”

9. Even as a cancer patient, your life is your own.

“Yes, listen to doctors. But then go further than that,” says Warrior Life coach, motivational speaker and author Bershan Shaw. “It’s your life. You’re putting your life in a doctor’s hands. But you can’t put everything [there]. You have to [take charge] of your eating, exercising and your mindset. You’ve got to get past the fear of it. You’re diagnosed; you can’t change it. “This is your reality…If you want to live, you take control of your life and you do everything [you can to survive]. I never want to say ‘Oh, I listened to my doctors, and that’s it.’ It was my life. And the only person who’s responsible for it is me. I had to say to myself, ‘You either get busy living, or you get busy dying.’” Read More 9 Bloggers Who Changed Their Lives Through Fitness Swin Cash on Basketball, Beating Cancer and Baring All 11 Ways to Find Instant Happiness Today

The post 9 Things No One Tells You About Life After Breast Cancer appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/breast-cancer-survivors-stories/feed/ 0
10 Dry Shampoos Give Your Post-Workout Hair New Life https://dailyburn.com/life/lifestyle/dry-shampoos-post-workout-hair/ https://dailyburn.com/life/lifestyle/dry-shampoos-post-workout-hair/#respond Fri, 29 Sep 2017 15:15:26 +0000 http://dailyburn.com/life/?p=62133 10 Dry Shampoos Give Your Post-Workout Hair New Life

10 Dry Shampoos Give Your Post-Workout Hair New Life

If you've ever avoided a workout due to hair that's looking especially good, it's not just you. Spending major dough on a styling service is all for naught if it falls flat in spin class later that night. The good news is there's a way to keep it movin' — and keep your hair in shape. Dry shampoos — a powder formula that you can spray or dab on your hair — are excellent solutions for sweat-slick hair.

Whether you’re burning up in HIIT or kettlebell swinging at CrossFit, dry shampoos can wick all the ick away in no time. To take the guesswork out of finding formulas that really absorb sweat and oil, add volume, and lay undetected, we tested over 25 dry shampoos to find the ones that deserve a place in your gym bag.

RELATED: The 9 Best Sport Sunscreens for Every Skin Type

10 Dry Shampoos to Give Your Post-Workout Hair a Boost

[caption id="attachment_62220" align="alignnone" width="620"]Best Dry Shampoos: Oribe Gold Lust Dry Shampoo Photo: Courtesy of Oribe[/caption]

1. Oribe Gold Lust Dry Shampoo ($44)

Best for: Dry Hair
Oribe has been known to have a strong beauty cult following, and this dry shampoo doesn’t disappoint. If you have dry hair that’s been color-treated, this strand saver conditions and revives with myrrh, lavender and chamomile extracts. We tested it after a boxing workout, and the shampoo absorbed all the sweat without leaving any white residue. Oribe’s signature watermelon, lychee and flower extracts also infused our locks with a refreshing, floral scent.

[caption id="attachment_62223" align="alignnone" width="620"]Best Dry Shampoos: Captain Blankenship Mermaid Dry Shampoo Photo: Courtesy of Captain Blankenship[/caption]

2. Captain Blankenship Mermaid Dry Shampoo ($19)

Best for: People with allergies
First of all, who doesn't want mermaid hair #AmIRight? For those with sensitive, allergy-prone skin, this all-natural dry shampoo is made for you. Talc- and aluminum-free, this powder shampoo means zero allergy triggers. While the self-sprinkling application needs some getting used to, the white clay, arrowroot powder, and rice powder mix leaves a silky finish. We used it after a run, and it continued to help maintain volume, despite the heat and humidity.

[caption id="attachment_62221" align="alignnone" width="620"]Best Dry Shampoos: Nunzio Saviano Dry Shampoo Blotting Sheets Photo: Courtesy of Nunzio Saviano[/caption]

3. Nunzio Saviano Dry Shampoo Blotting Sheets ($24)

Best for: Oily Hair
Like the blotting sheets for your face, these rice paper slips soak up sweat and oil from a greasy scalp. The anti-frizz sheets are enriched with coconut oil and have natural UV filters to protect your hair from the sun’s damaging rays. It might seem counterproductive to clean your hair with oil, but the coconut oil in these sheets helps smooth things out and lets the color of your mane really shine. While these sheets aren’t the best bet after a serious workout, for everyday maintenance, they make the grade.

[caption id="attachment_62222" align="alignnone" width="620"]Best Dry Shampoos: Klorane Dry Shampoo with Nettle Photo: Courtesy of Klorane[/caption]

4. Klorane Dry Shampoo with Nettle for Oily Hair ($20)

Best for: Fine, limp hair
If you haven’t heard about nettle, it’s a plant that’s been used as an astringent that can absorb excess oil. In a cinch, this dry shampoo can freshen up extra dirty locks and give your coif volume and body. Full disclosure: The formula is slightly drying, but our tester said she'd take that over greasy or damp any day.

RELATED: Oil Pulling: Miracle Cure or Oily Mess? 

 

[caption id="attachment_62224" align="alignnone" width="620"]Best Dry Shampoos: Dove Refresh and Care Fresh & Floral Dry Shampoo Photo: Courtesy of Dove[/caption]

5. Dove Refresh + Care Fresh & Floral Dry Shampoo ($13)

Best for: Darker hair tones
The brand's classic dry shampoo just got a facelift with a whole new line of light, scented and unscented versions — perfect for those who are sensitive to fragrance products. The low-residue formula helps revive and refresh hair, while stripping oil and sweat. It also helps balance the natural oils in your scalp, so it’s not drying. Shake the can vigorously before use and brush through it, if you have time — or just shake and go. Bonus: Dove’s dry shampoos come in travel sizes so you can easily carry it to the gym.

[caption id="attachment_62225" align="alignnone" width="620"]Best Dry Shampoos: BioSilk Silk Therapy Dry Clean Shampoo Photo: Courtesy of BioSilk[/caption]

6. BioSilk Silk Therapy Dry Clean Shampoo ($17)

Best for: Color-treated hair
We admit: We’re obsessed with all things BioSilk, and this dry shampoo is no different. The peppermint, lavender and flower extracts in the formula makes your hair smell heavenly. Plus, it left our locks feeling clean and super soft. Not to mention the shampoo has actual silk, which contains amino acids for strong, healthy tresses.

RELATED: 8 DIY Energy Drinks to Help Power Your Workouts

[caption id="attachment_62270" align="alignnone" width="620"]Best Dry Shampoos: R+Co Death Valley Dry Shampoo Photo: Courtesy of R+Co[/caption]

7. R+Co Death Valley Dry Shampoo ($17)

Best for: Travel
Tiny but mighty, this bergamot, wild fig and lotus flower-scented spray mopped up sweat and grime on a hot day. The translucent formula makes it easy and quick to add volume to your hair. If you got a blowout that you want to maintain, carry it in your purse or gym bag to revive lifeless hair post-flight or right before a meeting.

[caption id="attachment_62229" align="alignnone" width="620"]Best Dry Shampoos: Elizabeth and James Nirvana Rose Dry Shampoo Photo: Courtesy of Elizabeth and James[/caption]

8. Elizabeth and James Nirvana Rose Dry Shampoo ($28)

Best for: Normal hair
We tried this dry shampoo after an Orangetheory workout, and it worked wonders on thick hair. The water-free micro powder boasts rose root extract and vitamin B for strength and shine. It dispenses pretty noticeably on dark hair, but you can smooth out the formula by combing your locks with your fingers. The seductive floral scent is so good that we’d love to bathe in it.

[caption id="attachment_62230" align="alignnone" width="620"]Best Dry Shampoos: DryBar Dry Conditioner Photo: Courtesy of DryBar[/caption]

9. DryBar Detox Dry Conditioner ($33)

Best for: Blowouts
You know that intoxicating scent that immediately hits you upon entering a DryBar? That's what this dry conditioner smells like. It doesn’t leave any white streaks and delivers moisture like an in-shower conditioner. Plus, you can rest easy knowing that it’s a paraben-, sulfate- and phthalate-free formula, and it’s totally safe for color-treated hair. We’re ready for our next bottle!

RELATED: Is It Still a Good Workout if I’m Not Sore?

[caption id="attachment_62231" align="alignnone" width="620"]Best Dry Shampoos: Herbal Essences Dry Shampoo Photo: Courtesy of Herbal Essences[/caption]

10. Herbal Essences Dry Shampoo Revitalize Cucumber & Green Tea ($14)

Best for: Scent aficionados
Hair smelling a little funky? This is your new BFF. The affordable price tag doesn’t hurt either. We tried this dry shampoo after a sweaty spin workout, and it made our hair brand new again. Sulfate- and paraben-free, the cucumber and green tea-scented shampoo is a bonus for anyone who is making the transition to natural products.

Disclosure: All products featured on our site are hand-picked by our editorial team in the hopes of getting you closer to your health and fitness goals. We only recommend products we love and believe that you will, too. If you come across an affiliate link on our site, that means we receive a small commission should you decide to make a purchase.

Read More
Activated Charcoal: Teeth Whitening Secret or Total Scam?
The 9 Best Sport Sunscreens for Every Skin Type
Oil Pulling: Miracle Cure or Oily Mess?

The post 10 Dry Shampoos Give Your Post-Workout Hair New Life appeared first on Life by Daily Burn.

]]>
10 Dry Shampoos Give Your Post-Workout Hair New Life

10 Dry Shampoos Give Your Post-Workout Hair New Life
If you've ever avoided a workout due to hair that's looking especially good, it's not just you. Spending major dough on a styling service is all for naught if it falls flat in spin class later that night. The good news is there's a way to keep it movin' — and keep your hair in shape. Dry shampoos — a powder formula that you can spray or dab on your hair — are excellent solutions for sweat-slick hair. Whether you’re burning up in HIIT or kettlebell swinging at CrossFit, dry shampoos can wick all the ick away in no time. To take the guesswork out of finding formulas that really absorb sweat and oil, add volume, and lay undetected, we tested over 25 dry shampoos to find the ones that deserve a place in your gym bag. RELATED: The 9 Best Sport Sunscreens for Every Skin Type

10 Dry Shampoos to Give Your Post-Workout Hair a Boost

[caption id="attachment_62220" align="alignnone" width="620"]Best Dry Shampoos: Oribe Gold Lust Dry Shampoo Photo: Courtesy of Oribe[/caption]

1. Oribe Gold Lust Dry Shampoo ($44)

Best for: Dry Hair Oribe has been known to have a strong beauty cult following, and this dry shampoo doesn’t disappoint. If you have dry hair that’s been color-treated, this strand saver conditions and revives with myrrh, lavender and chamomile extracts. We tested it after a boxing workout, and the shampoo absorbed all the sweat without leaving any white residue. Oribe’s signature watermelon, lychee and flower extracts also infused our locks with a refreshing, floral scent. [caption id="attachment_62223" align="alignnone" width="620"]Best Dry Shampoos: Captain Blankenship Mermaid Dry Shampoo Photo: Courtesy of Captain Blankenship[/caption]

2. Captain Blankenship Mermaid Dry Shampoo ($19)

Best for: People with allergies First of all, who doesn't want mermaid hair #AmIRight? For those with sensitive, allergy-prone skin, this all-natural dry shampoo is made for you. Talc- and aluminum-free, this powder shampoo means zero allergy triggers. While the self-sprinkling application needs some getting used to, the white clay, arrowroot powder, and rice powder mix leaves a silky finish. We used it after a run, and it continued to help maintain volume, despite the heat and humidity. [caption id="attachment_62221" align="alignnone" width="620"]Best Dry Shampoos: Nunzio Saviano Dry Shampoo Blotting Sheets Photo: Courtesy of Nunzio Saviano[/caption]

3. Nunzio Saviano Dry Shampoo Blotting Sheets ($24)

Best for: Oily Hair Like the blotting sheets for your face, these rice paper slips soak up sweat and oil from a greasy scalp. The anti-frizz sheets are enriched with coconut oil and have natural UV filters to protect your hair from the sun’s damaging rays. It might seem counterproductive to clean your hair with oil, but the coconut oil in these sheets helps smooth things out and lets the color of your mane really shine. While these sheets aren’t the best bet after a serious workout, for everyday maintenance, they make the grade. [caption id="attachment_62222" align="alignnone" width="620"]Best Dry Shampoos: Klorane Dry Shampoo with Nettle Photo: Courtesy of Klorane[/caption]

4. Klorane Dry Shampoo with Nettle for Oily Hair ($20)

Best for: Fine, limp hair If you haven’t heard about nettle, it’s a plant that’s been used as an astringent that can absorb excess oil. In a cinch, this dry shampoo can freshen up extra dirty locks and give your coif volume and body. Full disclosure: The formula is slightly drying, but our tester said she'd take that over greasy or damp any day. RELATED: Oil Pulling: Miracle Cure or Oily Mess?    [caption id="attachment_62224" align="alignnone" width="620"]Best Dry Shampoos: Dove Refresh and Care Fresh & Floral Dry Shampoo Photo: Courtesy of Dove[/caption]

5. Dove Refresh + Care Fresh & Floral Dry Shampoo ($13)

Best for: Darker hair tones The brand's classic dry shampoo just got a facelift with a whole new line of light, scented and unscented versions — perfect for those who are sensitive to fragrance products. The low-residue formula helps revive and refresh hair, while stripping oil and sweat. It also helps balance the natural oils in your scalp, so it’s not drying. Shake the can vigorously before use and brush through it, if you have time — or just shake and go. Bonus: Dove’s dry shampoos come in travel sizes so you can easily carry it to the gym. [caption id="attachment_62225" align="alignnone" width="620"]Best Dry Shampoos: BioSilk Silk Therapy Dry Clean Shampoo Photo: Courtesy of BioSilk[/caption]

6. BioSilk Silk Therapy Dry Clean Shampoo ($17)

Best for: Color-treated hair We admit: We’re obsessed with all things BioSilk, and this dry shampoo is no different. The peppermint, lavender and flower extracts in the formula makes your hair smell heavenly. Plus, it left our locks feeling clean and super soft. Not to mention the shampoo has actual silk, which contains amino acids for strong, healthy tresses. RELATED: 8 DIY Energy Drinks to Help Power Your Workouts [caption id="attachment_62270" align="alignnone" width="620"]Best Dry Shampoos: R+Co Death Valley Dry Shampoo Photo: Courtesy of R+Co[/caption]

7. R+Co Death Valley Dry Shampoo ($17)

Best for: Travel Tiny but mighty, this bergamot, wild fig and lotus flower-scented spray mopped up sweat and grime on a hot day. The translucent formula makes it easy and quick to add volume to your hair. If you got a blowout that you want to maintain, carry it in your purse or gym bag to revive lifeless hair post-flight or right before a meeting. [caption id="attachment_62229" align="alignnone" width="620"]Best Dry Shampoos: Elizabeth and James Nirvana Rose Dry Shampoo Photo: Courtesy of Elizabeth and James[/caption]

8. Elizabeth and James Nirvana Rose Dry Shampoo ($28)

Best for: Normal hair We tried this dry shampoo after an Orangetheory workout, and it worked wonders on thick hair. The water-free micro powder boasts rose root extract and vitamin B for strength and shine. It dispenses pretty noticeably on dark hair, but you can smooth out the formula by combing your locks with your fingers. The seductive floral scent is so good that we’d love to bathe in it. [caption id="attachment_62230" align="alignnone" width="620"]Best Dry Shampoos: DryBar Dry Conditioner Photo: Courtesy of DryBar[/caption]

9. DryBar Detox Dry Conditioner ($33)

Best for: Blowouts You know that intoxicating scent that immediately hits you upon entering a DryBar? That's what this dry conditioner smells like. It doesn’t leave any white streaks and delivers moisture like an in-shower conditioner. Plus, you can rest easy knowing that it’s a paraben-, sulfate- and phthalate-free formula, and it’s totally safe for color-treated hair. We’re ready for our next bottle! RELATED: Is It Still a Good Workout if I’m Not Sore? [caption id="attachment_62231" align="alignnone" width="620"]Best Dry Shampoos: Herbal Essences Dry Shampoo Photo: Courtesy of Herbal Essences[/caption]

10. Herbal Essences Dry Shampoo Revitalize Cucumber & Green Tea ($14)

Best for: Scent aficionados Hair smelling a little funky? This is your new BFF. The affordable price tag doesn’t hurt either. We tried this dry shampoo after a sweaty spin workout, and it made our hair brand new again. Sulfate- and paraben-free, the cucumber and green tea-scented shampoo is a bonus for anyone who is making the transition to natural products. Disclosure: All products featured on our site are hand-picked by our editorial team in the hopes of getting you closer to your health and fitness goals. We only recommend products we love and believe that you will, too. If you come across an affiliate link on our site, that means we receive a small commission should you decide to make a purchase. Read More Activated Charcoal: Teeth Whitening Secret or Total Scam? The 9 Best Sport Sunscreens for Every Skin Type Oil Pulling: Miracle Cure or Oily Mess?

The post 10 Dry Shampoos Give Your Post-Workout Hair New Life appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/dry-shampoos-post-workout-hair/feed/ 0
5 Easy Bedroom Makeover Tips for Better Sleep https://dailyburn.com/life/lifestyle/easy-bedroom-makeover-tips-better-sleep/ https://dailyburn.com/life/lifestyle/easy-bedroom-makeover-tips-better-sleep/#respond Tue, 19 Sep 2017 15:15:02 +0000 http://dailyburn.com/life/?p=61847 5 Easy Bedroom Makeover Tips for Better Sleep

[caption id="attachment_61853" align="alignnone" width="620"]5 Easy Bedroom Makeover Tips for Better Sleep Photo: Twenty20[/caption]

When it comes to wellness, sleep often falls last on our list. Thirty-minute HIIT workout? Check. Meal prep? Check. But seven hours of sleep at night? Some of us hardly get six. Like many Americans, you might not be getting enough zzz’s at night. And try as you might, there’s no such thing as catching up on missed sleep.

The downsides you probably know all too well: Less sleep means less productivity and more stress. Studies have also shown that people who skimp on sleep make poorer eating decisions and are more prone to weight gain.

So what’s an overworked and overcommitted adult to do? Sometimes, the key to reaching REM is as simple as creating a solid nighttime routine and investing in the a few key items to turn your sleep space into the ultimate sanctuary. Check out the tips below to help you build the bedroom of your dreams.

5 Easy Bedroom Makeover Tips for Better Sleep

5 Bedroom Makeover Tips to Sleep Better Tonight

1. It’s the Thread That Counts

If you want to have a bed that you’ll actually want to sleep in, choosing the right bed sheets is a good place to start. The National Sleep Foundation recommends cotton, bamboo or linen sheets with a thread count of 400 or higher. The rule is the higher the thread count, the softer and comfier the sheets. These Ultra Soft 1800 Series Bamboo Bed Sheets ($29.99) are fit for a queen (or king). The high-quality bamboo yarns are light and breathable, so you won’t toss and turn from being too warm.

2. All About the Pillow Talk

Whether you sleep on your side, back or belly, you’ll want a pillow that’ll make you feel like you’re on cloud 9. Women who are pregnant and sleep on their side might benefit from a U-shaped pillow to ease lower-back pain and aid blood flow to the heart. On the other hand, if you sleep on your back, using a thinner pillow made with memory foam could hold up your neck without throwing it too far forward. A good rule of thumb is to replace your pillows every 18 months. Need an upgrade? These 2-Pack Organic Jumbo Bamboo Pillows ($37.99) contour to the shape of your body and support your spine. The bamboo rayon cover helps reduce heat, so you can chill out.

3. Matters of the Mattress

If you’re doing it right, you’re spending one-third of your life in bed. That’s why it’s so important to invest in a great mattress. A soft but firm mattress with thermoneutrality — which is just a fancy word for saying that the mattress isn’t too hot or too cold — can prevent disruptions in your sleep. Proper edge support is also important, so you don’t feel like you’re about to roll off the edge. If you share a bed with someone, consider their sleep style and make sure that the mattress has good motion separation. According to the American Sleep Association, you should change your mattress every 10 years. Check out these athlete-approved mattresses, which are made with special foam layers and cushions.

4. Sleep Soundly to Relaxing Scents

Do you sometimes sense something amiss in the air? Well, it might not be all in your head. A 2012 poll from the National Sleep Foundation found that people are more excited to go to bed in sheets with a fresh scent. Purchasing an essential oil diffuser can help you relax and creates calming energy in your room. Many feng shui experts recommend lavender and orange essential oils in your bedroom. You might also want to be selective with the art and colors on your walls and avoid images that show aggression. Blue, beige, green and other earth tones are best for the bedroom.

5. Give in to a Digital Detox

As you might have guessed, electronics in the bedroom are a big distraction from hitting REM. So if you must have a TV, schedule a timer to shut it off every night at a certain hour. Invest in a good alarm clock instead of using your smartphone so you avoid checking email, Instagram, Facebook and news alerts…oh, every five seconds.

This post is brought to you by StackCommerce. We only select products we think you’ll love — at a price we hope you’ll love, too. If you decide to make a purchase, Life by Daily Burn may receive a small commission.

More Deals
5 Kitchen Gadgets That Make Meal Prep Easy
5 Wireless Headphones to Tune Up Your Workouts
3 Smart Water Bottles to Keep You Hydrated

The post 5 Easy Bedroom Makeover Tips for Better Sleep appeared first on Life by Daily Burn.

]]>
5 Easy Bedroom Makeover Tips for Better Sleep

[caption id="attachment_61853" align="alignnone" width="620"]5 Easy Bedroom Makeover Tips for Better Sleep Photo: Twenty20[/caption] When it comes to wellness, sleep often falls last on our list. Thirty-minute HIIT workout? Check. Meal prep? Check. But seven hours of sleep at night? Some of us hardly get six. Like many Americans, you might not be getting enough zzz’s at night. And try as you might, there’s no such thing as catching up on missed sleep. The downsides you probably know all too well: Less sleep means less productivity and more stress. Studies have also shown that people who skimp on sleep make poorer eating decisions and are more prone to weight gain. So what’s an overworked and overcommitted adult to do? Sometimes, the key to reaching REM is as simple as creating a solid nighttime routine and investing in the a few key items to turn your sleep space into the ultimate sanctuary. Check out the tips below to help you build the bedroom of your dreams.

5 Easy Bedroom Makeover Tips for Better Sleep

5 Bedroom Makeover Tips to Sleep Better Tonight

1. It’s the Thread That Counts

If you want to have a bed that you’ll actually want to sleep in, choosing the right bed sheets is a good place to start. The National Sleep Foundation recommends cotton, bamboo or linen sheets with a thread count of 400 or higher. The rule is the higher the thread count, the softer and comfier the sheets. These Ultra Soft 1800 Series Bamboo Bed Sheets ($29.99) are fit for a queen (or king). The high-quality bamboo yarns are light and breathable, so you won’t toss and turn from being too warm.

2. All About the Pillow Talk

Whether you sleep on your side, back or belly, you’ll want a pillow that’ll make you feel like you’re on cloud 9. Women who are pregnant and sleep on their side might benefit from a U-shaped pillow to ease lower-back pain and aid blood flow to the heart. On the other hand, if you sleep on your back, using a thinner pillow made with memory foam could hold up your neck without throwing it too far forward. A good rule of thumb is to replace your pillows every 18 months. Need an upgrade? These 2-Pack Organic Jumbo Bamboo Pillows ($37.99) contour to the shape of your body and support your spine. The bamboo rayon cover helps reduce heat, so you can chill out.

3. Matters of the Mattress

If you’re doing it right, you’re spending one-third of your life in bed. That’s why it’s so important to invest in a great mattress. A soft but firm mattress with thermoneutrality — which is just a fancy word for saying that the mattress isn’t too hot or too cold — can prevent disruptions in your sleep. Proper edge support is also important, so you don’t feel like you’re about to roll off the edge. If you share a bed with someone, consider their sleep style and make sure that the mattress has good motion separation. According to the American Sleep Association, you should change your mattress every 10 years. Check out these athlete-approved mattresses, which are made with special foam layers and cushions.

4. Sleep Soundly to Relaxing Scents

Do you sometimes sense something amiss in the air? Well, it might not be all in your head. A 2012 poll from the National Sleep Foundation found that people are more excited to go to bed in sheets with a fresh scent. Purchasing an essential oil diffuser can help you relax and creates calming energy in your room. Many feng shui experts recommend lavender and orange essential oils in your bedroom. You might also want to be selective with the art and colors on your walls and avoid images that show aggression. Blue, beige, green and other earth tones are best for the bedroom.

5. Give in to a Digital Detox

As you might have guessed, electronics in the bedroom are a big distraction from hitting REM. So if you must have a TV, schedule a timer to shut it off every night at a certain hour. Invest in a good alarm clock instead of using your smartphone so you avoid checking email, Instagram, Facebook and news alerts…oh, every five seconds. This post is brought to you by StackCommerce. We only select products we think you’ll love — at a price we hope you’ll love, too. If you decide to make a purchase, Life by Daily Burn may receive a small commission. More Deals 5 Kitchen Gadgets That Make Meal Prep Easy 5 Wireless Headphones to Tune Up Your Workouts 3 Smart Water Bottles to Keep You Hydrated

The post 5 Easy Bedroom Makeover Tips for Better Sleep appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/easy-bedroom-makeover-tips-better-sleep/feed/ 0
6 Signs That You’re Exhausted (Not Just Tired) https://dailyburn.com/life/lifestyle/exhausted-signs-tips/ https://dailyburn.com/life/lifestyle/exhausted-signs-tips/#comments Mon, 14 Aug 2017 15:15:05 +0000 http://dailyburn.com/life/?p=36482 6 Signs You're Exhausted (Not Just Tired)

[caption id="attachment_58153" align="alignnone" width="620"]6 Signs That You're Exhausted (Not Just Tired) Photo: Twenty20[/caption]

If you stifle yawns in 2 p.m. meetings and find yourself passed out cold during the previews on movie nights, you probably already know you’re run down. But there’s a big difference between being pooped out and being exhausted — and the signs aren’t as obvious as just feeling tired. It’s important to know the difference, because exhaustion can be downright dangerous.

"Sleep is one of the most under-appreciated facets of health,” says Dr. Wayne Scott Andersen, MD, medical director of Take Shape for Life. “The consequences of sacrificing it can ripple throughout various areas of your life. Exhaustion has been linked to issues with appetite regulation, heart disease, increased inflammation, and a 50 percent increase in your risk of viral infection." Recent research also found a link between exhausted immune cells — bouts of little sleep can run down your immune system — and IBS symptoms.

So if you’re tired and you’re experiencing any of the symptoms below, it might mean you’re exhausted — and it’s time to devote some serious time to sleep, ASAP.

RELATED: Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You?

6 Clues That You’re Totally Exhausted

1. Your lips are dry.

If your lips are cracked, your skin is scaly, and you’re suffering from frequent headaches, dehydration may be to blame. Yes, this is a common woe in cold-weather climates. But, if you’re feeling drained, you should know it goes hand-in-hand with exhaustion. “You feel more fatigued the more dehydrated you are,” says Michael J. Breus, PhD, a board-certified expert in clinical sleep disorders. “If you’re constantly craving something to drink or experience dry skin and lips, you might be dealing with a level of hydration that can lead to exhaustion.”

“You won’t retain knowledge very well, as your brain depends on sleep to re-process what you experienced during the day.”

Water affects so many systems within your body that it’s impossible to maintain your energy levels if you’re not drinking sufficient amounts of H20, he explains. “People often forget to hydrate because it just isn’t on their minds. Everyone’s different, but I always tell people you should drink water to the point where your urine is clear,” says Breus.

RELATED: You'd Never  Guess These 7 Dehydration Symptoms

2. Your mind is all fuzzy.

Your brain needs sleep like a car needs gas; neither runs very well on empty. “Among other things, your body uses sleep to stabilize chemical imbalances, to refresh areas of the brain that control mood and behavior, and to process the memories and knowledge that you gathered throughout the day,” says Dr. Andersen.

This is especially important during the 90-minute period known as REM (rapid eye movement) sleep. When it’s disturbed, your mind might be sluggish the next day. “You won’t retain knowledge very well, as your brain depends on sleep to re-process what you experienced during the day,” says Dr. Andersen. Exhaustion can leave you vulnerable to forgetting important things, like a big meeting at work, or feeling especially irritable, says Dr. Andersen.

RELATED: 8 Signs You're Way Too Stressed (And How to Deal!)

3. Your workouts have sucked. 

Not crushing it at the gym like you usually do? Being exhausted causes every aspect of your life to suffer — including exercise, according to Dr. Andersen. “Exercising requires mental focus as well as physical activity,” Andersen says. “If your brain is falling behind because you are not well-rested, your ability to properly challenge your body will be limited — and that's in addition to the many performance consequences that come with poor sleep.”

Another big sign: You can’t even bring yourself to make it to the gym. “Our bodies are programmed to find the easy way out, which was useful 10,000 years ago when survival was difficult. Today that means one night of lost sleep can lead to weeks of missed workouts and unhealthy meals,” says Dr. Andersen. (If it's just a hit of motivation that you're lacking, though, check out these 33 sources of workout motivation.)

RELATED: 4 Science-Backed Ways to Motivate Yourself to Work Out

4. You’re super stressed (and trying to ignore it). 

It’s no surprise that stress can keep you up at night, but the way you deal with it is what might cause exhaustion-inducing insomnia, according to research in the journal Sleep. For the study, researchers asked nearly 2,900 men and women about the stress in their lives, including how long it affected them, how severe it was, and how they handled the pressure. A year later, the researchers found that people who coped with stress by distracting themselves, dwelling on the issues, or trying to completely ignore it had higher instances of chronic insomnia, which they characterized as three sleepless nights a week for a month or more. This can turn into a vicious cycle of stress and exhaustion fueling one other. The researchers suggest using mindfulness techniques to ease stress might be a better way to cope.

RELATED: What Mental Health Experts Do to De-Stress

"Even a single night of interrupted sleep could screw you up the next day."

5. You’re eating more junk than usual. 

Find yourself hitting up the office vending machine on the regular? “The more exhausted you are, the more you crave high-fat, high-carbohydrate foods,” says Breus. Exhaustion often corresponds with high levels of cortisol, the stress hormone. To decrease cortisol, your brain will often seek out a hit of the neurotransmitter serotonin. “[Serotonin] is a calming hormone. An easy way to access it is by ingesting comfort food full of carbs and fat,” says Breus.

Even worse, all that junk food can just wind up making you more exhausted. “With highly processed, highly glycemic foods like soft drinks, candy bars, or bagels, blood sugar and insulin levels will rise dramatically,” says Dr. Anderson. “The elevated insulin levels actually cause blood sugar to plummet, so your brain triggers [more] cravings for something full of sugar, fat, and calories.” Then, it starts all over again. Instead of reaching for comforting junk, Dr. Andersen recommends fueling your body with healthy low-glycemic foods like fruits and whole grains that can help stabilize your blood sugar and keep your insulin levels from swinging wildly in either direction.

RELATED: 3 Guided Meditations for Productivity, Sleep and Cravings

6. You sleep poorly even once a week. 

You probably know that chronic insomnia can trigger exhaustion. But did you know that even a single night of interrupted sleep could screw you up the next day? In a study in the journal Sleep Medicine, 61 study participants slept for eight hours for one night. The next night, their rest was interrupted by four phone calls that instructed them to finish a short computer challenge before they could continue sleeping. Researchers found that after a night of fragmented sleep, people experienced worse moods along with weaker attention spans, suggesting that interrupted sleep might be as detrimental as the exhaustion that comes with full-on sleep restriction.

Or, maybe instead of dealing with interrupted sleep, you just go to bed way later than you should. “Bedtime procrastination” is a buzzy term in sleep medicine. In a study in Frontiers in Medicine, researchers discovered that on nights when the 177 participants reported procrastinating their zzz’s, they slept less and with worse quality. Plus, they experienced more intense fatigue the next day. “Set your bedtime and stick to it, counting back seven hours from when you need to wake up to determine the ideal start to your sleep latency period, or falling asleep time,” advises Dr. Andersen. “Decrease stimulation 30 minutes before you plan to sleep by shutting off cell phones, televisions and other devices.” You might even want to try these snazzy orange glasses, too.

Ready to make a change? Check out these bedtime rituals to help you battle insomnia, yoga poses for better sleep, plus tips for the best nap ever.

Originally published January 2015. Updated August 2017. 

Read More
Can You Really Catch Up on Sleep?
Always Tired? 12 Ways Wellness Experts Combat Exhaustion
Love Evening Workouts? 5 Ways to Avoid Sleepless Nights

The post 6 Signs That You’re Exhausted (Not Just Tired) appeared first on Life by Daily Burn.

]]>
6 Signs You're Exhausted (Not Just Tired)

[caption id="attachment_58153" align="alignnone" width="620"]6 Signs That You're Exhausted (Not Just Tired) Photo: Twenty20[/caption] If you stifle yawns in 2 p.m. meetings and find yourself passed out cold during the previews on movie nights, you probably already know you’re run down. But there’s a big difference between being pooped out and being exhausted — and the signs aren’t as obvious as just feeling tired. It’s important to know the difference, because exhaustion can be downright dangerous. "Sleep is one of the most under-appreciated facets of health,” says Dr. Wayne Scott Andersen, MD, medical director of Take Shape for Life. “The consequences of sacrificing it can ripple throughout various areas of your life. Exhaustion has been linked to issues with appetite regulation, heart disease, increased inflammation, and a 50 percent increase in your risk of viral infection." Recent research also found a link between exhausted immune cells — bouts of little sleep can run down your immune system — and IBS symptoms. So if you’re tired and you’re experiencing any of the symptoms below, it might mean you’re exhausted — and it’s time to devote some serious time to sleep, ASAP. RELATED: Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You?

6 Clues That You’re Totally Exhausted

1. Your lips are dry.

If your lips are cracked, your skin is scaly, and you’re suffering from frequent headaches, dehydration may be to blame. Yes, this is a common woe in cold-weather climates. But, if you’re feeling drained, you should know it goes hand-in-hand with exhaustion. “You feel more fatigued the more dehydrated you are,” says Michael J. Breus, PhD, a board-certified expert in clinical sleep disorders. “If you’re constantly craving something to drink or experience dry skin and lips, you might be dealing with a level of hydration that can lead to exhaustion.”
“You won’t retain knowledge very well, as your brain depends on sleep to re-process what you experienced during the day.”
Water affects so many systems within your body that it’s impossible to maintain your energy levels if you’re not drinking sufficient amounts of H20, he explains. “People often forget to hydrate because it just isn’t on their minds. Everyone’s different, but I always tell people you should drink water to the point where your urine is clear,” says Breus. RELATED: You'd Never  Guess These 7 Dehydration Symptoms

2. Your mind is all fuzzy.

Your brain needs sleep like a car needs gas; neither runs very well on empty. “Among other things, your body uses sleep to stabilize chemical imbalances, to refresh areas of the brain that control mood and behavior, and to process the memories and knowledge that you gathered throughout the day,” says Dr. Andersen. This is especially important during the 90-minute period known as REM (rapid eye movement) sleep. When it’s disturbed, your mind might be sluggish the next day. “You won’t retain knowledge very well, as your brain depends on sleep to re-process what you experienced during the day,” says Dr. Andersen. Exhaustion can leave you vulnerable to forgetting important things, like a big meeting at work, or feeling especially irritable, says Dr. Andersen. RELATED: 8 Signs You're Way Too Stressed (And How to Deal!)

3. Your workouts have sucked. 

Not crushing it at the gym like you usually do? Being exhausted causes every aspect of your life to suffer — including exercise, according to Dr. Andersen. “Exercising requires mental focus as well as physical activity,” Andersen says. “If your brain is falling behind because you are not well-rested, your ability to properly challenge your body will be limited — and that's in addition to the many performance consequences that come with poor sleep.” Another big sign: You can’t even bring yourself to make it to the gym. “Our bodies are programmed to find the easy way out, which was useful 10,000 years ago when survival was difficult. Today that means one night of lost sleep can lead to weeks of missed workouts and unhealthy meals,” says Dr. Andersen. (If it's just a hit of motivation that you're lacking, though, check out these 33 sources of workout motivation.) RELATED: 4 Science-Backed Ways to Motivate Yourself to Work Out

4. You’re super stressed (and trying to ignore it). 

It’s no surprise that stress can keep you up at night, but the way you deal with it is what might cause exhaustion-inducing insomnia, according to research in the journal Sleep. For the study, researchers asked nearly 2,900 men and women about the stress in their lives, including how long it affected them, how severe it was, and how they handled the pressure. A year later, the researchers found that people who coped with stress by distracting themselves, dwelling on the issues, or trying to completely ignore it had higher instances of chronic insomnia, which they characterized as three sleepless nights a week for a month or more. This can turn into a vicious cycle of stress and exhaustion fueling one other. The researchers suggest using mindfulness techniques to ease stress might be a better way to cope. RELATED: What Mental Health Experts Do to De-Stress
"Even a single night of interrupted sleep could screw you up the next day."

5. You’re eating more junk than usual. 

Find yourself hitting up the office vending machine on the regular? “The more exhausted you are, the more you crave high-fat, high-carbohydrate foods,” says Breus. Exhaustion often corresponds with high levels of cortisol, the stress hormone. To decrease cortisol, your brain will often seek out a hit of the neurotransmitter serotonin. “[Serotonin] is a calming hormone. An easy way to access it is by ingesting comfort food full of carbs and fat,” says Breus. Even worse, all that junk food can just wind up making you more exhausted. “With highly processed, highly glycemic foods like soft drinks, candy bars, or bagels, blood sugar and insulin levels will rise dramatically,” says Dr. Anderson. “The elevated insulin levels actually cause blood sugar to plummet, so your brain triggers [more] cravings for something full of sugar, fat, and calories.” Then, it starts all over again. Instead of reaching for comforting junk, Dr. Andersen recommends fueling your body with healthy low-glycemic foods like fruits and whole grains that can help stabilize your blood sugar and keep your insulin levels from swinging wildly in either direction. RELATED: 3 Guided Meditations for Productivity, Sleep and Cravings

6. You sleep poorly even once a week. 

You probably know that chronic insomnia can trigger exhaustion. But did you know that even a single night of interrupted sleep could screw you up the next day? In a study in the journal Sleep Medicine, 61 study participants slept for eight hours for one night. The next night, their rest was interrupted by four phone calls that instructed them to finish a short computer challenge before they could continue sleeping. Researchers found that after a night of fragmented sleep, people experienced worse moods along with weaker attention spans, suggesting that interrupted sleep might be as detrimental as the exhaustion that comes with full-on sleep restriction. Or, maybe instead of dealing with interrupted sleep, you just go to bed way later than you should. “Bedtime procrastination” is a buzzy term in sleep medicine. In a study in Frontiers in Medicine, researchers discovered that on nights when the 177 participants reported procrastinating their zzz’s, they slept less and with worse quality. Plus, they experienced more intense fatigue the next day. “Set your bedtime and stick to it, counting back seven hours from when you need to wake up to determine the ideal start to your sleep latency period, or falling asleep time,” advises Dr. Andersen. “Decrease stimulation 30 minutes before you plan to sleep by shutting off cell phones, televisions and other devices.” You might even want to try these snazzy orange glasses, too. Ready to make a change? Check out these bedtime rituals to help you battle insomnia, yoga poses for better sleep, plus tips for the best nap ever. Originally published January 2015. Updated August 2017.  Read More Can You Really Catch Up on Sleep? Always Tired? 12 Ways Wellness Experts Combat Exhaustion Love Evening Workouts? 5 Ways to Avoid Sleepless Nights

The post 6 Signs That You’re Exhausted (Not Just Tired) appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/exhausted-signs-tips/feed/ 11
Is the Secret to Recovery Something Called Rolfing? https://dailyburn.com/life/lifestyle/rolfing-massage-workout-recovery/ https://dailyburn.com/life/lifestyle/rolfing-massage-workout-recovery/#respond Fri, 11 Aug 2017 11:15:25 +0000 http://dailyburn.com/life/?p=60970 Rolfing: What It Is and How It Helps Recovery

[caption id="attachment_60978" align="alignnone" width="620"]Rolfing: What It Is and How It Helps Recovery Photo: Twenty20[/caption]

Recovery has been a top priority of the fitness minded in recent years — with everything from stretching and foam rolling to ice baths and cryotherapy surging in popularity.

While I personally love the idea of focusing on R&R to become a better athlete (an excuse for a rest day? Yes, please!), I don’t necessarily spend as much time on it as I should. I might foam roll for a few minutes post-sweat, do yoga occasionally, get sports massages, and ice my legs after a long run. But still...my body is always tight.

I can probably blame this year’s line-up of marathon and triathlon training, as well as hunching over a laptop most days. But it’s definitely not fun to have throbbing shoulders and knots in my legs. While monthly massages have helped over the years, lately the effects have worn off. (And I, like many people, can’t afford weekly sessions.)

My massage therapist felt my pain. Appalled at the stiffness of my mid-back, he suggested I go see a rolfer.

RELATED: 5 Scientifically Proven Ways to Reduce Muscle Soreness

What Is Rolfing?

“When the body gets out of alignment, the muscles and the skeletal system can’t work efficiently."

When I started researching rolfing, I learned it has actually been around since the 1960s. Lately, it's gotten more popular, especially among athletes and dancers. At its foundation, rolfing is a manual therapy — sort of like deep massage — that targets the fascia, or the web of connective tissue holding your muscles and organs in place. It’s known to be intense, and at times, even painful. I love deep massages, but I wondered if I could handle it.

“The thing that makes rolfing different from [other recovery] modalities is that we’re trying to get your joints in the most optimal alignment,” says Rachel Felson, a certified rolfer and cranialsacral therapist in New York City. “With foam rolling, you can’t do that — you might be opening up the tissue, but your joints are still in the compensated place. Foam rolling is a good thing to do, but it’s not necessarily enough.”

Also, unlike stand-alone massages, rolfing requires 10 sessions, 75 minutes each, known as the 10 series. These sessions also follow a very specific progression, moving from superficial areas (like your shoulders or feet) to deeper parts of the body (like your hips). The progression is meant “to unglue the areas that are short and dense and areas that have been compensating, so everything is in alignment and can work together,” says Felson.

So you might go to a masseuse to relax your muscles in a particularly tight area of your body. A rolfer, on the other hand, would examine your entire body, figure out where the imbalance is and start working from there. That means they'll often stop and hold pressure on those tight spots until they readjust. "You can work your muscles with massage till the cows come home, but if your joints are out of alignment, the muscles are still going to fire haphazardly,” Felson explains.

RELATED: 7 Surprising Ingredients for a Muscle-Soothing Recovery Bath

Why You Might Need a Rolfer

It’s pretty easy to mess with your muscles and make them tight, whether you work out regularly or stay in your seat all day. “We’re sitting at desks for eight to 10 hours a day, hunched over our phones all the time. So there’s a lot of lack of movement,” Felson says. “When the body gets out of alignment, the muscles and the skeletal system can’t work efficiently. Muscles are overcompensating or not firing up properly.”

Once you better align your joints, however, you might experience benefits like increased blood flow and an uptick in oxygen to your brain, both of which allow for more freedom of movement. And those results often translate to improved sports performance, too. Anecdotally, Felson says the work she’s done has helped several of her athletic clients achieve new PRs. (Granted that’s not strict science, but we’ll take any finish line-crushing tactic we can get.)

RELATED: No Pain, No Gain? 5 Myths About Muscle Soreness

What to Expect in a Rolfing Session

"Half of it is on the table, the rest is what you do when you get off the table.”

To kick off my first session, Felson observed my body as I stood barefoot. She noted nearly imperceptible details about my posture. For instance, how one shoulder was slightly higher than the other and my left hip pulled forward a bit more than my right. Then, I laid down on the table for the real session to start.

Felson started by using her fingers to make small movements and knead along my shoulders and down my upper back. This worked to open my shoulder and pelvic girdles. “When does it get painful?” I asked. Turns out, that’s part myth, Felson told me. “When Dr. Rolf started developing the technique in the ’60s, the name of the game was the more pain, the better,” she explains. “People would be on therapists’ tables screaming. But as we’ve learned more about the nervous system, we’ve learned that if you want to end that loop of fight or flight, the brain needs to feel safe.”

Later that day, I definitely noticed I was able to take bigger breaths. I stood, waiting for the subway, inhaling and exhaling deeply, just because I was astounded by how far my lungs could puff out. Maybe deeper breaths were my first step to shaving some time off my marathon?

Felson gives little assignments to focus on after each session. My “homework” for the week was to carry a backpack rather than my overloaded leather tote. I was also supposed to practice standing up straight by pulling my shoulders out to the sides, rather than rolling them down my back. (Many people roll their shoulders down their back when they’re thinking about their posture. However, she says, that actually squishes the muscles of your upper back together. And it can even make the whole area more tense.) I started doing this daily, consciously standing up by imagining my shoulders being stretched to the sides.

RELATED: Are You Foam Rolling All Wrong?

Rolfing: The After Effects

In the time since I’ve started rolfing sessions about two months ago, I’ve become aware of how I stand and the way my feet bend when I walk. I also pay attention to the way I puff my lungs out to the sides when I breathe, how to sit on my sits bones while working, and other tiny details about the way I move throughout the day. Making a slight shift in how you stand or sit might seem insignificant, but those small actions are crucial for making lasting changes to your structure, Felson says. “The homework I give clients is maybe 40 or 50 percent of the work. Half of it is on the table, the rest is what you do when you get off the table.”

I’m only halfway through my 10 sessions, so we’ll see if I end up with a new PR or start breezing through my speed drills. But so far I can claim that rolfing has expanded my breath, nixed a nagging ache that used to flare up at the beginning of every run, and improved my awareness of my body. A deep-tissue massage has never given me these benefits. Felson also mentioned the alignment-improving effects of rolfing are often long-lasting. Some people only coming back every few months (or years) for a tune-up. I’d say that’s worth a try.

If you want to give rolfing a go, Felson recommends signing up for series of 10 sessions. She says it's best to go at a time of year when you’re not deep into intense training. To maintain the results, stop in for a tune-up session every month or two while in the thick of it training. To find a certified rolfer, check out the directory at the Rolf Institute of Structural Integration.

Read More
I Tried Cupping Therapy and Here’s What Happened
4 Things a Physical Therapist Can Do That Your Doctor Can’t
6 Running Stretches That Are Too Easy to Skip

The post Is the Secret to Recovery Something Called Rolfing? appeared first on Life by Daily Burn.

]]>
Rolfing: What It Is and How It Helps Recovery

[caption id="attachment_60978" align="alignnone" width="620"]Rolfing: What It Is and How It Helps Recovery Photo: Twenty20[/caption] Recovery has been a top priority of the fitness minded in recent years — with everything from stretching and foam rolling to ice baths and cryotherapy surging in popularity. While I personally love the idea of focusing on R&R to become a better athlete (an excuse for a rest day? Yes, please!), I don’t necessarily spend as much time on it as I should. I might foam roll for a few minutes post-sweat, do yoga occasionally, get sports massages, and ice my legs after a long run. But still...my body is always tight. I can probably blame this year’s line-up of marathon and triathlon training, as well as hunching over a laptop most days. But it’s definitely not fun to have throbbing shoulders and knots in my legs. While monthly massages have helped over the years, lately the effects have worn off. (And I, like many people, can’t afford weekly sessions.) My massage therapist felt my pain. Appalled at the stiffness of my mid-back, he suggested I go see a rolfer. RELATED: 5 Scientifically Proven Ways to Reduce Muscle Soreness

What Is Rolfing?

“When the body gets out of alignment, the muscles and the skeletal system can’t work efficiently."
When I started researching rolfing, I learned it has actually been around since the 1960s. Lately, it's gotten more popular, especially among athletes and dancers. At its foundation, rolfing is a manual therapy — sort of like deep massage — that targets the fascia, or the web of connective tissue holding your muscles and organs in place. It’s known to be intense, and at times, even painful. I love deep massages, but I wondered if I could handle it. “The thing that makes rolfing different from [other recovery] modalities is that we’re trying to get your joints in the most optimal alignment,” says Rachel Felson, a certified rolfer and cranialsacral therapist in New York City. “With foam rolling, you can’t do that — you might be opening up the tissue, but your joints are still in the compensated place. Foam rolling is a good thing to do, but it’s not necessarily enough.” Also, unlike stand-alone massages, rolfing requires 10 sessions, 75 minutes each, known as the 10 series. These sessions also follow a very specific progression, moving from superficial areas (like your shoulders or feet) to deeper parts of the body (like your hips). The progression is meant “to unglue the areas that are short and dense and areas that have been compensating, so everything is in alignment and can work together,” says Felson. So you might go to a masseuse to relax your muscles in a particularly tight area of your body. A rolfer, on the other hand, would examine your entire body, figure out where the imbalance is and start working from there. That means they'll often stop and hold pressure on those tight spots until they readjust. "You can work your muscles with massage till the cows come home, but if your joints are out of alignment, the muscles are still going to fire haphazardly,” Felson explains. RELATED: 7 Surprising Ingredients for a Muscle-Soothing Recovery Bath

Why You Might Need a Rolfer

It’s pretty easy to mess with your muscles and make them tight, whether you work out regularly or stay in your seat all day. “We’re sitting at desks for eight to 10 hours a day, hunched over our phones all the time. So there’s a lot of lack of movement,” Felson says. “When the body gets out of alignment, the muscles and the skeletal system can’t work efficiently. Muscles are overcompensating or not firing up properly.” Once you better align your joints, however, you might experience benefits like increased blood flow and an uptick in oxygen to your brain, both of which allow for more freedom of movement. And those results often translate to improved sports performance, too. Anecdotally, Felson says the work she’s done has helped several of her athletic clients achieve new PRs. (Granted that’s not strict science, but we’ll take any finish line-crushing tactic we can get.) RELATED: No Pain, No Gain? 5 Myths About Muscle Soreness

What to Expect in a Rolfing Session

"Half of it is on the table, the rest is what you do when you get off the table.”
To kick off my first session, Felson observed my body as I stood barefoot. She noted nearly imperceptible details about my posture. For instance, how one shoulder was slightly higher than the other and my left hip pulled forward a bit more than my right. Then, I laid down on the table for the real session to start. Felson started by using her fingers to make small movements and knead along my shoulders and down my upper back. This worked to open my shoulder and pelvic girdles. “When does it get painful?” I asked. Turns out, that’s part myth, Felson told me. “When Dr. Rolf started developing the technique in the ’60s, the name of the game was the more pain, the better,” she explains. “People would be on therapists’ tables screaming. But as we’ve learned more about the nervous system, we’ve learned that if you want to end that loop of fight or flight, the brain needs to feel safe.” Later that day, I definitely noticed I was able to take bigger breaths. I stood, waiting for the subway, inhaling and exhaling deeply, just because I was astounded by how far my lungs could puff out. Maybe deeper breaths were my first step to shaving some time off my marathon? Felson gives little assignments to focus on after each session. My “homework” for the week was to carry a backpack rather than my overloaded leather tote. I was also supposed to practice standing up straight by pulling my shoulders out to the sides, rather than rolling them down my back. (Many people roll their shoulders down their back when they’re thinking about their posture. However, she says, that actually squishes the muscles of your upper back together. And it can even make the whole area more tense.) I started doing this daily, consciously standing up by imagining my shoulders being stretched to the sides. RELATED: Are You Foam Rolling All Wrong?

Rolfing: The After Effects

In the time since I’ve started rolfing sessions about two months ago, I’ve become aware of how I stand and the way my feet bend when I walk. I also pay attention to the way I puff my lungs out to the sides when I breathe, how to sit on my sits bones while working, and other tiny details about the way I move throughout the day. Making a slight shift in how you stand or sit might seem insignificant, but those small actions are crucial for making lasting changes to your structure, Felson says. “The homework I give clients is maybe 40 or 50 percent of the work. Half of it is on the table, the rest is what you do when you get off the table.” I’m only halfway through my 10 sessions, so we’ll see if I end up with a new PR or start breezing through my speed drills. But so far I can claim that rolfing has expanded my breath, nixed a nagging ache that used to flare up at the beginning of every run, and improved my awareness of my body. A deep-tissue massage has never given me these benefits. Felson also mentioned the alignment-improving effects of rolfing are often long-lasting. Some people only coming back every few months (or years) for a tune-up. I’d say that’s worth a try. If you want to give rolfing a go, Felson recommends signing up for series of 10 sessions. She says it's best to go at a time of year when you’re not deep into intense training. To maintain the results, stop in for a tune-up session every month or two while in the thick of it training. To find a certified rolfer, check out the directory at the Rolf Institute of Structural Integration. Read More I Tried Cupping Therapy and Here’s What Happened 4 Things a Physical Therapist Can Do That Your Doctor Can’t 6 Running Stretches That Are Too Easy to Skip

The post Is the Secret to Recovery Something Called Rolfing? appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/rolfing-massage-workout-recovery/feed/ 0
Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You? https://dailyburn.com/life/lifestyle/oxygen-therapy-bars-benefits/ https://dailyburn.com/life/lifestyle/oxygen-therapy-bars-benefits/#respond Thu, 03 Aug 2017 11:15:06 +0000 http://dailyburn.com/life/?p=60739 Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You Too?

[caption id="attachment_60741" align="alignnone" width="620"]Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You Too? Photo: Twenty20[/caption]

Tired, stressed, run-down. Rinse and repeat. For most of us, this is the soundtrack of our busy, busy lives. But luckily, there are a number of quick pick-me-ups available at our fingertips. From drop-in meditation classes to IV treatments to power naps, you can recharge your batteries in less than half an hour. The latest remedy? Just breathe.

That’s right. Oxygen bars are back. The trend that started back in the mid-nineties has made a comeback, thanks in part to portable canisters and celebrity champions like Gwyneth Paltrow. Wellness junkies had a chance to chill out with some oxygen therapy at The Goop Wellness Summit this past June. Fans say that a few puffs of “pure” oxygen will lead to boosted energy, better sleep, improved concentration and less stress.

Wait, don’t you already breathe in oxygen all day every day? Here’s what you need to know about getting an extra boost with recreational oxygen therapy.

RELATED: For Better Workouts, Just Add Oxygen?

The Oxygen Bubble Effect

The idea is simple: Saddle up to an oxygen bar or buy a canister of portable oxygen and inhale highly concentrated O2 — 90+ percent oxygen. Instead of inhaling the 21 percent of oxygen in the everyday air you breathe in, proponents claim that this heftier dose delivers more oxygen to your muscles, brain and cells. More oxygen means a better range of health benefits that make you feel good.

But the truth is your body is already at full oxygen-carrying capacity. Oxygen enters through the lungs and into the bloodstream, where it hitches a ride on the hemoglobin in your red blood cells. “If you have normal lungs at sea level, your hemoglobin is essentially saturated with oxygen. Taking in more is not going to increase the amount of oxygen carried by the blood by any significant amount,” says Dr. Norman Edelman, Senior Scientific Advisor with the American Lung Association and Professor of Preventative Medicine, Internal Medicine and Physiology and Biophysics at the State University of New York at Stony Brook. “It’s unlikely there is a physiological effect. You’re not delivering more oxygen to the brain or muscles.”

There’s one case where supplemental oxygen may be helpful, says Edelman. And that’s after vigorous exercise. “After a football player makes a long, hard run, he goes to the sidelines, picks up a mask and breathes in some oxygen,” he says. Edelman explains that during a hard workout, physiological changes occur that stimulates your body to breathe more. “After vigorous exercise, [extra] oxygen may make you feel better,” he says.

While there is some scientific research on the effect of supplemental oxygen on athletic performance, the jury’s still out.

RELATED: The Beginner’s Guide to Running at High Altitude

[caption id="attachment_60743" align="alignnone" width="620"]Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You Too? Photo: Pond5[/caption]

Oxygen Therapy: Is It Just Hot Air?

It may seem like there’s no harm in breathing concentrated air, but Edelman notes that oxygen is an irritant. While most oxygen therapy sessions last 15 to 20 minutes, longer sessions could irritate and inflame the mucus membranes lining your respiratory system.

Plus, recreational oxygen often comes in scented or flavored varieties. Since oxygen bars and portable oxygen isn’t regulated by the Food and Drug Administration, it’s hard to say what’s exactly pumped out through those nose tubes and canisters. Edelman cautions that those with allergies or asthma may react to artificial or strong scents. And those with lung conditions such as chronic bronchitis should probably steer clear, too.

RELATED: Infrared Saunas Are Hot Right Now. But Are They Safe?

For those who do claim to feel better after a dose of oxygen? You might be just experiencing a placebo effect. “It may give a sense of euphoria and if it does, I don’t know how it does that,” says Edelman.

A better, cheaper alternative? Step away from your computer, take a walk outside and breathe in the fresh air.

Read More
IV Vitamin Therapy: Inside the Celeb Wellness Trend
Why's Everyone Drinking Lemon Water? Experts Weigh In
Will Apple Cider Vinegar Really Help You Lose Weight?

The post Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You? appeared first on Life by Daily Burn.

]]>
Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You Too?

[caption id="attachment_60741" align="alignnone" width="620"]Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You Too? Photo: Twenty20[/caption] Tired, stressed, run-down. Rinse and repeat. For most of us, this is the soundtrack of our busy, busy lives. But luckily, there are a number of quick pick-me-ups available at our fingertips. From drop-in meditation classes to IV treatments to power naps, you can recharge your batteries in less than half an hour. The latest remedy? Just breathe. That’s right. Oxygen bars are back. The trend that started back in the mid-nineties has made a comeback, thanks in part to portable canisters and celebrity champions like Gwyneth Paltrow. Wellness junkies had a chance to chill out with some oxygen therapy at The Goop Wellness Summit this past June. Fans say that a few puffs of “pure” oxygen will lead to boosted energy, better sleep, improved concentration and less stress. Wait, don’t you already breathe in oxygen all day every day? Here’s what you need to know about getting an extra boost with recreational oxygen therapy. RELATED: For Better Workouts, Just Add Oxygen?

The Oxygen Bubble Effect

The idea is simple: Saddle up to an oxygen bar or buy a canister of portable oxygen and inhale highly concentrated O2 — 90+ percent oxygen. Instead of inhaling the 21 percent of oxygen in the everyday air you breathe in, proponents claim that this heftier dose delivers more oxygen to your muscles, brain and cells. More oxygen means a better range of health benefits that make you feel good. But the truth is your body is already at full oxygen-carrying capacity. Oxygen enters through the lungs and into the bloodstream, where it hitches a ride on the hemoglobin in your red blood cells. “If you have normal lungs at sea level, your hemoglobin is essentially saturated with oxygen. Taking in more is not going to increase the amount of oxygen carried by the blood by any significant amount,” says Dr. Norman Edelman, Senior Scientific Advisor with the American Lung Association and Professor of Preventative Medicine, Internal Medicine and Physiology and Biophysics at the State University of New York at Stony Brook. “It’s unlikely there is a physiological effect. You’re not delivering more oxygen to the brain or muscles.” There’s one case where supplemental oxygen may be helpful, says Edelman. And that’s after vigorous exercise. “After a football player makes a long, hard run, he goes to the sidelines, picks up a mask and breathes in some oxygen,” he says. Edelman explains that during a hard workout, physiological changes occur that stimulates your body to breathe more. “After vigorous exercise, [extra] oxygen may make you feel better,” he says. While there is some scientific research on the effect of supplemental oxygen on athletic performance, the jury’s still out. RELATED: The Beginner’s Guide to Running at High Altitude [caption id="attachment_60743" align="alignnone" width="620"]Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You Too? Photo: Pond5[/caption]

Oxygen Therapy: Is It Just Hot Air?

It may seem like there’s no harm in breathing concentrated air, but Edelman notes that oxygen is an irritant. While most oxygen therapy sessions last 15 to 20 minutes, longer sessions could irritate and inflame the mucus membranes lining your respiratory system. Plus, recreational oxygen often comes in scented or flavored varieties. Since oxygen bars and portable oxygen isn’t regulated by the Food and Drug Administration, it’s hard to say what’s exactly pumped out through those nose tubes and canisters. Edelman cautions that those with allergies or asthma may react to artificial or strong scents. And those with lung conditions such as chronic bronchitis should probably steer clear, too. RELATED: Infrared Saunas Are Hot Right Now. But Are They Safe? For those who do claim to feel better after a dose of oxygen? You might be just experiencing a placebo effect. “It may give a sense of euphoria and if it does, I don’t know how it does that,” says Edelman. A better, cheaper alternative? Step away from your computer, take a walk outside and breathe in the fresh air. Read More IV Vitamin Therapy: Inside the Celeb Wellness Trend Why's Everyone Drinking Lemon Water? Experts Weigh In Will Apple Cider Vinegar Really Help You Lose Weight?

The post Celebs Are Getting Energy Boosts from Oxygen Therapy, Should You? appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/oxygen-therapy-bars-benefits/feed/ 0
What Is Transcendental Meditation (and Does It Work)? https://dailyburn.com/life/lifestyle/transcendental-meditation-benefits/ https://dailyburn.com/life/lifestyle/transcendental-meditation-benefits/#respond Wed, 02 Aug 2017 11:15:25 +0000 http://dailyburn.com/life/?p=60691 What Is Transcendental Meditation (and How Does It Work)?

[caption id="attachment_60703" align="alignnone" width="620"]What Is Transcendental Meditation (and How Does It Work)? Photo: Twenty20[/caption]

Katie Karlson wanted to start a meditation practice, but couldn’t find the right fit. Mindfulness meditation didn’t work for her. Neither did focusing on her breath, which just made her anxiety worse. Guided meditations helped, but Karlson wanted something she could do on her own without relying on a tool or app.

So when her boss, who happens to be spiritual guru Gabrielle Bernstein, wrote about her experience learning transcendental meditation (aka TM), the 34-year old from Ann Arbor, MI was sold.

RELATED: 5 Blissful Meditation Studios to Stop and Feel the Zen

While Karlson didn’t expect TM to be a cure-all, she says it’s taught her to quiet the physical symptoms of her anxiety and to find a calmer state of mind in her daily life. Plus, now she can literally breathe. “Since I’ve practiced TM, I noticed pretty quickly that I could take a full breath in a situation where my anxiety was spiked or heightened. That’s not something I could do before,” she says. “It’s a beautiful ritual to start the day. It’s energizing and I feel more awake.”

Karlson isn’t the only one to swear by the profound effects of transcendental meditation. Devotees include celebrities like Gwyneth Paltrow, Jerry Seinfeld, Cameron Diaz and Oprah, titans of Wall Street, the Beatles and the wellness-obsessed.

But TM is cloaked in a bit of mystery. What exactly is transcendental meditation and how does it differ from other forms of meditation? Here’s what you need to know.

RELATED: How Yoga in a Salt Room Helped Me Deal with Anxiety

Desperately Seeking Transcendence

As you may have noticed, meditation is everywhere. With the constant binging, beeping and noise in our everyday lives, who wouldn’t want a super-easy way to find quiet and peace?

That’s the promise of TM. Twice a day, you close your eyes, sit comfortably for 20 minutes and silently repeat a mantra or meaningless word in your head. The mantra is specially chosen for you by your TM teacher to access an internal state of calm.

Bob Roth, Executive Director of the David Lynch Foundation — an organization that promotes the practice of TM — describes it as a way to tap into the deep levels of the mind. He likens it to diving into the depths of the ocean where it is still and quiet, far below the breaking waves and turbulent surface of the water. That’s where TM takes you.

But the practice isn’t tied to a specific religion or philosophy, and you don’t have to change your diet or lifestyle. In fact, you don’t need to believe in the practice in order for it to work, says Roth.

“I found more peace, clarity of mind and energy. Stress affected me much less.”

John Allon was skeptical when he first learned about transcendental meditation during his senior year of college. He visited his younger brother who has recently learned the practice and noticed his subtle transformation. “I didn’t know meditation from a hole in the ground but whatever he had, I wanted a taste of it,” he says. After a weekend on a TM retreat, he came back to school and smiled the entire week. “I was in such a state of euphoria the likes of which I had never experienced before,” Allon says, who now lives in Fairfield, Iowa and has been teaching TM for 46 years. “I found more peace, clarity of mind and energy. Stress affected me much less.”

RELATED: 3 Moving Meditations to Take Your Workout Higher

Transcendental Meditation: The Power of Positive Mantras

But doesn’t that sound like the promise of every other type of meditation? Yes and no. Roth says that there are three unique types of meditation, each with its specific purpose.

With focused attention meditation, like zen meditation, you concentrate on one specific thing — a sound, a body part, a picture — in order to train and clear your mind. With open-monitoring techniques like mindfulness meditation, you teach your mind to dispassionately observe your thoughts or body sensations and stay in the present moment. This can also be a helpful coping mechanism. Both of these meditation practices require controlling the mind to a certain extent.

In contrast, self-transcending practices, like TM, don’t involve concentrating or training of your mind. It’s effortless, says Roth. “The repetition of the mantra isn’t to focus your attention or blot out other thoughts. It’s a subtle mechanism to turn your attention within,” he says. That inward focus allows you to settle into a natural state of calm alertness. In other words, you have a transcendent experience.

RELATED: The Daily Meditation You Can Do in Front of a Mirror

“When you access that level during TM, you experience a profound rest that eliminates the build up of deeply rooted stress and tension, improves health and wakes up and improves the cognitive function of the brain.” Research has found that TM reduced blood pressure, cortisol levels and even stress and trauma in populations like male inmates.

The other difference? You learn the practice in-person with a certified TM teacher. No YouTube video, online course, book or app necessary. To get started, you attend an introductory workshop, meet privately with an instructor (who gives you your mantra and teaches you to use it properly) and take a four-day course — all for close to $1,000.

Some scoff at the high price tag as a money-making scheme. However, the Maharishi Foundation USA, a nonprofit organization that teaches TM, claims that proceeds go to support initiatives to teach TM to under-served populations. (Think: at-risk youth, veterans and those involved in the criminal justice system.)

Is Transcendental Meditation Right for You?

Whether you practice TM, mindfulness-based meditation or focused attention, there’s no denying that meditation is a good thing with benefits for your physical and mental health. If you’re curious about transcendental meditation and have the resources to invest, you could try it for yourself.

Just remember, finding the right meditation practice for you can be like finding the glass slipper. You may have to try a few different methods before you find the best fit.

Read More
The 5-Minute App That Makes Mindfulness Easy
Meditation Meets Hits in a New Mindful Fitness Approach
30 Resources for Practicing Mindfulness Every Day

The post What Is Transcendental Meditation (and Does It Work)? appeared first on Life by Daily Burn.

]]>
What Is Transcendental Meditation (and How Does It Work)?

[caption id="attachment_60703" align="alignnone" width="620"]What Is Transcendental Meditation (and How Does It Work)? Photo: Twenty20[/caption] Katie Karlson wanted to start a meditation practice, but couldn’t find the right fit. Mindfulness meditation didn’t work for her. Neither did focusing on her breath, which just made her anxiety worse. Guided meditations helped, but Karlson wanted something she could do on her own without relying on a tool or app. So when her boss, who happens to be spiritual guru Gabrielle Bernstein, wrote about her experience learning transcendental meditation (aka TM), the 34-year old from Ann Arbor, MI was sold. RELATED: 5 Blissful Meditation Studios to Stop and Feel the Zen While Karlson didn’t expect TM to be a cure-all, she says it’s taught her to quiet the physical symptoms of her anxiety and to find a calmer state of mind in her daily life. Plus, now she can literally breathe. “Since I’ve practiced TM, I noticed pretty quickly that I could take a full breath in a situation where my anxiety was spiked or heightened. That’s not something I could do before,” she says. “It’s a beautiful ritual to start the day. It’s energizing and I feel more awake.” Karlson isn’t the only one to swear by the profound effects of transcendental meditation. Devotees include celebrities like Gwyneth Paltrow, Jerry Seinfeld, Cameron Diaz and Oprah, titans of Wall Street, the Beatles and the wellness-obsessed. But TM is cloaked in a bit of mystery. What exactly is transcendental meditation and how does it differ from other forms of meditation? Here’s what you need to know. RELATED: How Yoga in a Salt Room Helped Me Deal with Anxiety

Desperately Seeking Transcendence

As you may have noticed, meditation is everywhere. With the constant binging, beeping and noise in our everyday lives, who wouldn’t want a super-easy way to find quiet and peace? That’s the promise of TM. Twice a day, you close your eyes, sit comfortably for 20 minutes and silently repeat a mantra or meaningless word in your head. The mantra is specially chosen for you by your TM teacher to access an internal state of calm. Bob Roth, Executive Director of the David Lynch Foundation — an organization that promotes the practice of TM — describes it as a way to tap into the deep levels of the mind. He likens it to diving into the depths of the ocean where it is still and quiet, far below the breaking waves and turbulent surface of the water. That’s where TM takes you. But the practice isn’t tied to a specific religion or philosophy, and you don’t have to change your diet or lifestyle. In fact, you don’t need to believe in the practice in order for it to work, says Roth.
“I found more peace, clarity of mind and energy. Stress affected me much less.”
John Allon was skeptical when he first learned about transcendental meditation during his senior year of college. He visited his younger brother who has recently learned the practice and noticed his subtle transformation. “I didn’t know meditation from a hole in the ground but whatever he had, I wanted a taste of it,” he says. After a weekend on a TM retreat, he came back to school and smiled the entire week. “I was in such a state of euphoria the likes of which I had never experienced before,” Allon says, who now lives in Fairfield, Iowa and has been teaching TM for 46 years. “I found more peace, clarity of mind and energy. Stress affected me much less.” RELATED: 3 Moving Meditations to Take Your Workout Higher

Transcendental Meditation: The Power of Positive Mantras

But doesn’t that sound like the promise of every other type of meditation? Yes and no. Roth says that there are three unique types of meditation, each with its specific purpose. With focused attention meditation, like zen meditation, you concentrate on one specific thing — a sound, a body part, a picture — in order to train and clear your mind. With open-monitoring techniques like mindfulness meditation, you teach your mind to dispassionately observe your thoughts or body sensations and stay in the present moment. This can also be a helpful coping mechanism. Both of these meditation practices require controlling the mind to a certain extent. In contrast, self-transcending practices, like TM, don’t involve concentrating or training of your mind. It’s effortless, says Roth. “The repetition of the mantra isn’t to focus your attention or blot out other thoughts. It’s a subtle mechanism to turn your attention within,” he says. That inward focus allows you to settle into a natural state of calm alertness. In other words, you have a transcendent experience. RELATED: The Daily Meditation You Can Do in Front of a Mirror “When you access that level during TM, you experience a profound rest that eliminates the build up of deeply rooted stress and tension, improves health and wakes up and improves the cognitive function of the brain.” Research has found that TM reduced blood pressure, cortisol levels and even stress and trauma in populations like male inmates. The other difference? You learn the practice in-person with a certified TM teacher. No YouTube video, online course, book or app necessary. To get started, you attend an introductory workshop, meet privately with an instructor (who gives you your mantra and teaches you to use it properly) and take a four-day course — all for close to $1,000. Some scoff at the high price tag as a money-making scheme. However, the Maharishi Foundation USA, a nonprofit organization that teaches TM, claims that proceeds go to support initiatives to teach TM to under-served populations. (Think: at-risk youth, veterans and those involved in the criminal justice system.)

Is Transcendental Meditation Right for You?

Whether you practice TM, mindfulness-based meditation or focused attention, there’s no denying that meditation is a good thing with benefits for your physical and mental health. If you’re curious about transcendental meditation and have the resources to invest, you could try it for yourself. Just remember, finding the right meditation practice for you can be like finding the glass slipper. You may have to try a few different methods before you find the best fit. Read More The 5-Minute App That Makes Mindfulness Easy Meditation Meets Hits in a New Mindful Fitness Approach 30 Resources for Practicing Mindfulness Every Day

The post What Is Transcendental Meditation (and Does It Work)? appeared first on Life by Daily Burn.

]]>
https://dailyburn.com/life/lifestyle/transcendental-meditation-benefits/feed/ 0