Signs of a poor sleep routine

It is common for people to not get enough quality sleep, and this negatively impacts their health, well-being, and daily activities.

While the right amount of sleep may differ from person to person, the Centers for Disease Control and Prevention (CDC) recommends that adults get at least 7 to 8 hours of sleep each night. According to their estimates, 1 in 3 adults sleeps insufficiently.

An occasional interruption in sleep can be frustrating, whereas an ongoing pattern of poor sleep can adversely affect performance at work or school, one’s ability to function during the day, and one’s health.

Dr. Patricia Patterson, medical director of UAB Medicine’s Sleep/Wake Disorders Center, says chronic sleep deprivation causes severe health consequences.

According to her, diabetes, obesity, depression, anxiety, along with worsened memory and immune system functions, are common conditions associated with memory loss.

Signs of Poor Sleep

Here are signs that you have a poor sleep routine:

  • Daytime Drowsiness

Insufficient nighttime sleep can cause daytime sleepiness, which can be caused by sleep disorders or environmental factors.

  • Tiredness

Although the condition may persist for months or years, it does not cause excessive daytime sleepiness.

  • Increase in appetite

Hormone imbalances can cause you to feel hungry more frequently than usual and to be less satisfied after eating.

  • Having trouble falling asleep

Often, digital devices are to blame for this. Blue light from smartphones and tablets inhibits the production of melatonin, a hormone essential to the sleep-wake cycle.

  • Noxia, sleep apnea, certain medications, and caffeine are all known to cause frequent trips to the bathroom during the night or nocturia.
  • Sleep disturbances

Alcohol is commonly associated with these side effects. The alcohol sugars that your body breaks down overnight can cause you to wake up, snore more, and experience sleep apnea.

Sleep apnea, in which the airway becomes blocked during sleep, maybe causing people to wake up choking or gasping.

How a Counselor brings addicts and their loved ones back into the fold.

A counselor provides you with an opportunity to build a healing and trusting relationship with a trained, objective professional. Their training allows them to provide varying types of services; most often talking-based therapies.

Counseling involves discussing your problems with a trained professional and addressing them. During counseling, all issues will be addressed.

You will also have the opportunity to explore options, develop strategies, and be made more aware of yourself. Even telling your story to a counselor and being listened to can be helpful for you.

People with addictions to drugs or alcohol know how dangerous and devastating these diseases can be.

Substance abusers sometimes believe they manage their addictions on their own, but in fact, it manages them. An addiction counselor can assist someone who is abusing substances at any stage of their recovery process.

The role of an addiction counselor is to work closely with their patients to understand their needs and goals to develop a personalized treatment plan.

In addition to being good listeners, counselors have an overall demeanor of compassion. It is because successful outcomes are impossible without building mutual trust in the counseling sessions.

Confidential support is provided by counseling. In other words, everything you say to the counselor is private between both of you.

There is one exception to this rule: when a counselor is required to report anything alarming regarding your health or the health of others. Your first counseling session will explain this legal requirement.

Counselors create an environment where the user can express themselves freely by providing empathy (many counselors are former addicts themselves).

As a result, the counselor can identify the underlying issues that may be causing the addiction. To achieve long-term recovery, it is necessary to pinpoint the underlying cause of therapy.

In addition to diagnosing and treating any co-occurring mental health disorders, a good therapist helps treat them. An addiction counselor’s most important quality is that they are committed to helping their patients achieve long-term recovery.

Benefits of weight lifting to your body

Weight lifting is not all about building your muscle mass, there are lots of benefits involved.

Below are a good number of things you stand to gain from weight lifting.

  • Strong and healthy bones: It is important to keep your bones active. Just like you exercise your brain mentally, you need to exercise your bones physically. When you are in your thirties, you begin to lose your bone density. When you weight lift, a strong force is created on your bones which aids it to remain strong.
  • Puts off disease: If you want to reduce your chances of coming down with any health problem, weight lifting is a good shot. Common diseases that you would keep at bay are cardiovascular related ones, and diabetes. The stronger you become, the more resistant you are to diseases.
  • Fat loss and improved metabolism: For enhanced body metabolism, weight lifting comes in handy. When you weight lift for an average of 30 minutes daily, your body’s metabolism becomes smoother than ever. Similarly, weight lifting is another way to ensure fat loss, as your body loses fats over time.
  • Insulin regulation and inflammation reduction: For people who have diabetes, weight lifting comes in handy to assist in managing blood sugar levels. In addition, weight lifting helps to combat inflammation which is a strong link to a good number of diseases.
  • Posture improvement: For a better posture, you should not leave out weight lifting from your schedule. Based on study, weight lifting has been seen to help people improve their posture over time, even those with worse case scenarios.
  • Better sleep: Since weight lifting is a physical activity, it definitely aids people to sleep well at night. And this improves the way we think.
  • Strength and endurance: When you train, you become stronger and fit.  This means that you would not get unnecessarily tired from normal activities. And you can go on for hours working without feeling drained.  

Essential nutrition tips for a good health

Primarily, the way to maintaining a healthy diet is taking the right quantity of calories. And this amount of calories must tally.

If you take more than what your body requires, there is a tendency for you to add extra weight. This happens because unused energy is stored as fat.

  • Take meals rich in fiber starchy carbohydrates: By all means possible, ensure a good part of your meals contain much carbohydrates. Example of such meals are cereals, pasta, rice, bread and potatoes.

These meals contain much fibre which helps to keep you filled longer than usual. Always watch out for the fat you include when you are serving these meals.

  • Take much vegetables and fruits: It is important for you to take much fruits and vegetables daily. Fruits and vegetables contain several nutrients that your body needs. And it would be a disservice to deny yourself of them. You can take fruit juice, parfait or smoothie.
  • Reduce saturated fat intake: Definitely, you need fat in your diet, but you need to pay attention to the type of fat you are taking. Saturated fat increases the volume of cholesterol in the blood, and this means there are chances of having a heart disease. Foods that contain saturated fats are: Lard, sausages, butter, cream, cakes and a host of others.

It is better to take foods containing unsaturated fats like vegetable oils, avocados, oily fish and a host of others.

  • Reduce sugar intake: Excess sugar is not good for your body because it increases the chances of tooth decay and obesity. In addition, sugary foods can make you gain unwanted weight which is not good for your health.
  • Reduce salt intake: Always ensure that the quantity of salt you take is not much. There is a chance of developing a heart disease because of too much salt.
  • Remain hydrated: It is important for you to take lots of fluids to prevent you from being dehydrated. Do not take alcoholic drinks. Rather, take much water and fruit juice.


Sleeping well is important for your health. However, the world we live in has not afforded us the luxury of having enough sleep on a regular basis.

When it comes to healthy activities such as eating a healthy diet, exercising and sleeping, they are all at par, and are equally essential.

There are a good number of reasons why you need enough sleep, and some of them would be highlighted in this piece. To start with, having enough sleep implies that you cannot get fat.

One of the reasons why people gain weight excessively is because, they have a short sleep duration. Hence, they weigh more than those who get enough sleep.

As a matter of fact, short sleep duration is one of the most profound risk factors when it comes to obesity. If you want to lose weight, it is important that you have enough sleep.

In addition, having enough sleep helps to step up your productivity and concentration.

Sleep is necessary for the entire functioning of the brain, and this comprises performance, productivity, cognition and concentration. These four are always affected negatively when we do not have enough sleep.

Furthermore, having enough sleep also reduces the chances of having stroke and heart disease. It is a known fact that the quality of sleep and the duration as well, has a profound effect on a good number of health risk factors.

People who have less than 7-8 hours of sleep daily, are at risk of having a heart disease or stroke.

Moreso, your memory improves and it becomes easier for you to learn. When you sleep, the brain takes its time to structure and arrange all that you have experienced all through the day.

Getting enough sleep helps us to recollect directives and chores which we did during the course of that day.

To wrap it up, one profound reason why you need to have enough sleep is because, it enables you to focus, and pay attention better.

If you have a puzzling task before you, and you are confused on how to go about it, it is best to have enough sleep in order to help you restrategize.


Being hydrated is beneficial to our health and well-being. However, most people do not take water on a daily basis. Rather, they take drinks which are not essential to their health. A good portion of the body is made up of water, and even around 70% of the Earth is covered by water.

For the proper functioning of the cells and organs within our body, we need water. There are lots of benefits attached to drinking water, however, there are five which are treated in this piece.

  1. Slimming down: Many people do not know this, but taking enough water helps to slim down. When you take sufficient water on a regular basis, it helps your metabolism and aids in weight loss. Hence, while taking other medications given to you by your health provider for weight loss, you should not leave out the essential place of water.
  • Fights fatigue: Another benefit of water is it helps to kick against fatigue. Whenever you feel stressed out, taking water is a profound way to get your body back on track. In addition to the fact that you need effective rest when your stress levels are high, you need an ample supply of water to complement the positive effect of sleep.
  • Mood improvement: One of the negative effects of dehydration to the body is, it increases stress levels which births bad mood. Fatigue, negative mood and anger remain in play during the state of dehydration, and when you take water, they all fade off. When you take water on a regular basis, you will feel less stressed and dehydrated, and your mood gets better.
  • Skin health improvement: There are diverse positive effects which water has on our skin, and you can guess correctly that the more we take in water, the skin of our health gets better. We fight off wrinkles effectively, toxins are flushed out alongside with impurities.
  • Kidney stones dissolution: It would interest you to know that, to eliminate the chances of kidney stones which is a severe health problem, you need enough water. For those who have kidney stones, taking enough water comes in handy for effective treatment.


Addiction recovery is no easy journey, and anyone who has been able to conquer addiction would attest to the fact that it takes a whole lot to scale through. There are some integral people in the addiction recovery process, and one of them is the counselor.

Counselors are an integral part of addiction therapy, and their role and involvement is instrumental to the recovery of an addict.

Addiction counselors are there to provide the necessary support which you need all through the period of treatment, and they help in creating a structured plan for your recovery and after-care treatment.

An addiction counselor would help you to figure out the exact cause or reason for your addiction.

He would also pinpoint various triggers which caused your addiction. Before the counselor can make these deductions, he would need to carry out a thorough assessment of your addiction.

After he has been able to identify the various triggers, then he would create a working plan which would be instrumental even in the long term, in order to achieve the sobriety goal.

Outpatient and inpatient treatment programs both depend on the evaluation of addiction counseling, and they occur in either the group or individual format.

Not leaving out a very important role of a counselor, he serves as a motivator for the addict during the addiction process.

He makes emotional support available, and this form of support is always unbiased. A counselor understands what the addict is going through, and he would exhibit a great deal of care to ensure that he does not hurt the feelings of the addict.

Typically, the addict must have received some form of rejections and hurtful words from people around him, and those comments do not help him get better.

What the addict needs to get better is positive motivation, and this is what the counselor gives.

In addition, the counselor also helps to discuss with the family and friends of the addict, proffering measures on how to help their loved ones.

The place of a counselor is quintessential in addiction recovery, and his inclusion would make the recovery progress of an addict go a long way.


Recovering from addiction is not an easy task, and those who have successfully done so, deserve to be applauded. However, it does not just boil down to recovering from addiction, there is still a lot of work to be done.

The fact is, you would be going back to your normal world, and you might have to make some strict decisions so that you do not end up getting addicted again- this is known as relapse.

First off, you would have to be sensitive in choosing your friends, and it must be done wisely. Reduce contact with people who did not render support all through your recovery phase, they are bad for your health, as you need to surround yourself with people who truly care for and understand you.

Basically, good friends are those who do not increase your cravings, rather they are there to always bring to your reminder, your obligation to refrain from addictive acts and substances.

They are always around to provide motivation when you are having tough times, these are the people you need to surround yourself with.

Also, own up to your mistakes. Definitely, some inactions must have been committed during the period of your addiction, and it must have affected others.

Hence, it is up to you, to repair what has happened. It is impossible to change the past, but you can work on the present in order to have a better future.

The best form of approach in this case, is to meet up with the person, accept your faults and apologize. We are all prone to making mistakes, and you are no different. What makes you stand out, is having the courage to apologize for them.

In addition, pursue your career path with success in mind. Take on new challenges which will cause a positive shift in your life. You do not have to rush yourself, just ensure you take one step at a time.

Conclusively, be an inspiration to everyone around you, especially those who are in the addiction process. Motivate and inspire them from time to time, always tell them that if you can recover, so can they.


When it comes to the quality of life, it is very essential, especially for patients who are older in age, and are struggling with a good number of health problems. However, some healthcare services do not really put into consideration, the quality of life, as all they are after, is ensuring that the treatment is successful.

There is an important need to make provisions for how to cater for the individual, even after the successful completion of treatment. This goes a long way in determining how effective and productive the quality of life of the individual would be.

There are two major reasons why the quality of life is essential, especially for those who are dealing with illnesses. The first reason is, the quality of life has an important role to play, in how effective the treatment would be, alongside with the path to recovery.

Individuals who respond favourably to treatment, and are very comfortable with their way of life, will find it easier to tackle any health problem, and improve their health.

The second reason is, it enables patients to live their life without having worries concerning side effects, pain, and a host of other issues which could cause a delay or stoppage of treatment.

The vital key, is making sure that the quality of life and treatment is balanced, by putting into place, various lifestyle changes which would aid in neutralizing the negative effects of some treatments.

One of the productive ways to improve your quality of life, is to use natural remedies which reduces side effects and pain.

There are some remedies and natural supplements which can aid in stepping down the side effects of some medications. However, before they are taken, a health specialists or a pharmacist should be consulted.

In addition to this, the individual must ensure that, he seeks things which makes him happy. He should make sure that, his positivity and happiness, are maintained, all through the period of the illness or addiction treatment.

Whatever makes you happy, should not be dropped. Rather, it should serve as one of the sources for motivation to staying on top of your current condition.