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What are common characteristics of insomnia?

What are common characteristics of insomnia?

Insomnia is a disorder associated with insufficient sleep, poor quality and non-recuperative feeling. The result is fatigue during the day, as well as irritability or mood disorders. Insomnia can be temporary or chronic.

The transient insomnia occur on a short-term (up to three weeks). It usually has easily identifiable causes (poor sleep hygiene, consumption of exciting substances, stressful life events, medical issues, environmental changes).

The chronic insomnia are sleep disturbances that occur for over three weeks and the causes are multi factorial and often less easily identifiable.

Psycho physiological insomnia

A stressful event will trigger bad sleep habits that will become chronic afterwards. The person then develops conditioning (fear of not sleeping or sleeping badly), which will reinforce and aggravate insomnia;

Psychiatric Insomnia: People with certain psychic disorders (mood disorders, anxiety disorders, eating disorders, schizophrenia) often have insomnia;

Insomnia related to medications: insomnia is part of the side effects of certain drugs, such as amphetamines and antidepressants.

Insomnia: Insomnia may be related to medical conditions, sleep disorders or abnormal movements during sleep:

Medical conditions causing insomnia

These are organic or neurological conditions, such as head injuries, degenerative neurological diseases, stroke, acute pain, pulmonary disease, cardiovascular and endocrine disorders And the human immunodeficiency virus (HIV).

Sleep apnea-hypopnea (AHS) may occur in the form of decreased respiratory activity (hypopnea), discontinuation with persistence (obstructive apnea), or interruptions in ventilatory control (central apnea ). An apnea corresponds to an interruption of breathing for more than 10 seconds. It can cause short-lived awakenings and break up sleep. The consequences are significant diurnal somnolence, cognitive impairment (concentration, memory) and snoring;
When a person makes more than 15 apneas or hypopneas per hour of sleep, one speaks of sleep apnea syndrome (SAS). This phenomenon affects men more than women. It is often due to abnormalities in the upper airways. Smoking and obesity are aggravating factors.

Abnormal movements during sleep: among the most frequent are periodic movements of the legs during sleep (MPJS) and restless legs syndrome (RLS). The MPJS lasts between 0.5 and 5 seconds and occur every 4-90 seconds. They result in short-term awakenings and disorganization of sleep (insomnia or on the contrary excess of sleep).

The RLS corresponds to unpleasant sensations in the legs and an irresistible need to move to the waking state, often in the evening when falling asleep. In 4 out of 5 cases, RLS is associated with the PYD.

What can be done?

There are a few things that can be done to prevent insomnia.

Get a good mattress

Big surprise here, if your mattress sucks then so will your sleep. If you get a good air mattress for your guests (example) then they will also have a good sleep.

Eliminate noise

Another thing that can be done is to highly eliminate the noise in the area. A white noise box can help greatly with this. Also wearing earplugs will help too.

My Favorite Yoga Accessories

My Favorite Yoga Accessories

Yoga is my favorite ways of reducing stress. I love everything to do with yoga but some accessories are better than others.  I’ll go over just a few of the best ones today that I like to use.

Mala Beads

Malas are a necessary accessory in any yoga arsenal.  For those that don’t know what they are, they are beads that help you to meditate and really get into the state of enlightenment.  Not only are they a fashion statement, they are also very useful for having a good yoga experience.  You can buy them wholesale at online stores like this one. They also have a good facebook page.


Yoga Pants

This article wouldn’t be complete without yoga pants.  They are very important as they allow you to be completely flexible and do all the right moves very easily.  A quick tip would be to choose a pair of yoga pants other than spandex.  Almost everyone that you see will be sporting a pair of spandex pants.  Try the Thai elephant pants or more of a sports type of clothing, you won’t regret it.

Meditation Chairs

Although these can be expensive they are still another must-have accessory for all yoga enthusiasts.  Let’s face it yoga is tiring and sometimes after a long day you just want to relax.  A chair is perfect for this.


Mat Cleaning Spray

One of the drawbacks of yoga is that your mat will inevitably get dirty at some point.  Don’t worry though it’s an easy fix.  Just get some mat spray like the Manduka brand and your mat will be fresh and clean for years to come.  I’ve personally had a mat for well over 5 years!


My Favorite Ways To Reduce Stress

My Favorite Ways To Reduce Stress

I read a good article today that I thought I would elaborate on.  I see so many people walking around in today’s world in a constant state of stress and anxiety.  I think it’s so important to be able to find peace in life so I’ll share a few of my personal favorite techniques.

meditating by the ocean

Meditation:  So many people think that meditation is difficult, but I always found it to be easy.  The key is all in the breathing.  Just focus 100% of your energy on breathing as deeply.  Start by inhaling deeply through your nose, feeling the air rush through your body.  Then repeat by exhaling slowly through your mouth.  The whole time thinks positive thoughts about yourself and you should start to feel calm and relaxed.

friends telling jokes

Laughing:  Learning to laugh more is a highly underutilized technique to turn a  bad situation into a funny one!  I do it all the time and have never felt happier.  You can watch a funny youtube video, go to a comedy club or just have some friends over for wine and tell jokes:)

exercise helps mood

Exercise:  Yes exercise, obvious right?  Just because it’s obvious doesn’t mean it isn’t highly effective.  So it’s time to get off your butt and stop procrastinating!  Exercise has so many health benefits, too many to list here but I just had to mention it as it’s so powerful.

how to be more grateful

Be Grateful:  If you’re reading this right now then you’re very fortunate.  There are people in third world countries struggling to get by that don’t even know where they’re next meal is coming from.  Keeping a journal is a great way to focus on the positive things in life and keep out the negative.  What I personally do is write down everything positive that happened during the day and then review it at the end of the day and more often than not the positive things outshine the negative by a ton!

These are just a few of my favorites.  Now it’s time to implement them!

The Best Fermented Foods

The Best Fermented Foods

What are fermented foods?

Fermented foods are foods that have been through a process of lactofermentation. This is when natural bacteria feed on the sugar and starch in the food creating lactic acid. This process preserves the food as well as creating beneficial enzymes, b-vitamins, Omega-3 fatty acids, and various strains of probiotics.




Kombucha: Kombucha is a drink that I love to consume regularly. It’s fizzy and tart and has all the right combinations to satisfy my thirst. I wish that bars served kombucha, as it would be a healthier alternative to a lot of sugary mixed drinks.

Besides its great taste, kombucha also has many health benefits that include: detoxification of the liver, joint aid, improved digestion and gut health and boosted immunity.  Studies have shown that kombucha benefits cancer as well as fights off E. coli and staph bacteria in the digestive tract.




Pickles: Pickles are one of my favorite foods because of their crispy sour taste and the fact that they can be used in many different dishes and recipes!

According to the NSDA pickles not only contain a wide variety of vitamins and minerals but also have many health benefits such as: free radical scavenging from antioxidants, aiding digestion, liver protection, reducing ulcers, diabetes control and more!




Sauerkraut: Sauerkraut is another tasty fermented food that can be used in a variety of dishes.  When you buy sauerkraut make sure that it is the unpasteurized  variety (unless you are pregnant) because pasteurization kills all the healthy cultures that are present.

The health benefits of sauerkraut are numerous and include: boosted circulation, increased energy, reduced cholesterol levels, eliminated inflammation, protection against cancer, improved vision and more!




Tempeh: Tempeh is in my opinion the best alternative to tofu.   It is made from soybeans and contains amino acids as well as a lot of probiotics, making it an excellent plant based protein!

The health benefits are also numerous.  Tempeh has been shown to improve cardiovascular health and lower blood fat levels.  It can also help to prevent cancer!




Miso: Miso is known to add a lot of flavor to many recipes.  It does have high levels of sodium but is perfectly good when used in moderation.

Miso helps digestion and gut health because it is full of friendly microflora which is bacteria that is beneficial to the intestines.  Immunity is also increased by this bacteria.  Miso has also been shown to have anti aging benefits and has been used widely in Japan and China for centuries because of this.  It is important to choose unpasteurized miso (unless pregnant) because all the beneficial bacteria is killed off by the heat in pasteurization.



In Conclusion

These are just a few of the many wonderful fermented foods out there.  Not only are fermented foods healthy but they make a great addition to many recipes.  Give them a try and you won’t be disappointed!