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ORGANIC HEALTH & HOME, SEX & LIFE

Brutal Reality of Sleep Debt

Brutal Reality of Sleep Debt

Having issues with sleep can leave you unalert and subpar in your waking life. Many people suffer from a lack of sleep on a regular basis, thanks to noise pollution, stress, blue light exposure, or many other reasons. There is a brutal reality of sleep debt that we need to take a look at, so we can make sleep a priority for a better lifestyle.

What is Sleep Debt?

Sleep debt is the difference between the amount of sleep we need and the amount of sleep we are getting.

Its causes:

  • A tendency to slide into dangerous episodes of microsleep sleep while working or driving.
  • A steep drop in the number of killer cells that ward off viruses and cancer.
  • A permanent reduction in the brain cells that help us learn, store, memories, and pay attention.

Myth: we adapt to less sleep each night.

Truth: the brain requires a non-negotiable amount of sleep 7 to 9 hours each night. The longer we go without sufficient sleep, the less capable we are of judging how much rest we need.

Read: 7 THINGS YOU SHOULD STOP TELLING YOURSELF TODAY!

The Brutal Reality:

The economic cost of insufficient sleep is $17.88 billion.

Direct costs:

  • $160 million for sleep disorders
  • $1.08 billion for associated conditions
  • $12.19 billion in productivity losses
  • $5.22 billion reduced unemployment
  • $0.61 billion premature death
  • $1.73 billion absenteeism
  • $4.63 billion un-used opportunity…

We tell ourselves lies so we don’t have to change our behaviors:

  • It’s only one night/hour.
  • I’m not that bad.
  • I’ll start next week.
  • But I’m not tired.
  • Alcohol helps me sleep.
  • I am used to less.
  • I need some time.

Impact of Sleep Debt:

  • 89% increased risk of obesity in children and 65% in adults
  • Decline in body function if sleep is less than 7-8 hours.

Sleep Debt Numbers:

  • Only 45% of adults are satisfied with their sleep.
  • 38% dissatisfied but failing to improve sleep habits.
  • 41% not getting enough sleep.
  • 35% wake up tired.
  • 23% take more than half an hour to fall asleep.
  • Link between poor sleep and weight gain.

Sleep Debt Effects:

  • Decreased ability to learn, store memories, and pay attention.
  • Increased risk of viruses, cancer, and microsleep episodes.
  • Increased fat storage, decreased insulin sensitivity, and decreased ability to learn and concentrate.
  • Acting like an anxious brain due to a less active prefrontal cortex.
  • Increased stress, irritability, and decreased ability to sleep.
  • Mood swings, physical weakness, and increased urge to eat.
  • Increased risk of accidents.

Sleep Debt Calculation:

  • Can’t be caught up one-for-one.
  • A loss of 90 minutes each night results in 547 hours or 23 full days of sleep loss.

Truth Bombs:

  • Sleep is a habit and requires a strategic approach.
  • Lack of sleep is due to overstimulation, over-tiredness, anxiety, and fear.
  • Without a sleep ritual, sleep is a matter of luck.
  • Sleep is a learned behavior.

The deepest truth about sleep is that you must learn to accept yourself, as you are, in this moment:

  • It’s the unsettled mind that won’t rest.
  • The broken heart that still bleeds. 
  • The undone tasks that lingers.
  • The guilt that says make amends.
  • The shame that makes you not OK.
  • Sleep is not easy when you are not OK.
  • It is for the innocent and forgiven. 

Read: 7 SUCCESSFUL STEPS TO START ACCOMPLISHING YOUR GOALS

Sleep Techniques:

  • Increase daytime bright light exposure.
  • Reduce blue light exposure in the evening.
  • Reduce after lunch caffeine
  • Minimise daytime naps to under 30 mins
  • Sleep and wake up at consistent times
  • Take a melatonin supplement
  • Minimise alcohol intake
  • Create a relaxing and quiet bedroom environment
  • Don’t eat too late

Based on all of the above, design a sleep ritual!

​Tia and TipsfromTia.com are trying to keep you looking good and
feeling good from the inside out. If you’ve got a problem or a tip, email me! Be sure to Like and share on Facebook or Follow on Twitter, TikTok, or Instagram.

About the Author:

Gagan Gupta is a Clarity Coach who suffered from sadness, depression, suicidal thoughts, and anxiety after being laid off last year. Gagan ultimately changed his life around, and now his mission is to ‘Save one Gagan at a time’.

His full story is on his website (www.redundanttoabundant.com).

Schedule a call with Gagan now as he’s offering 5 X FREE 60 min sessions (Valued at $350) to Tips from Tia customers to discuss the solutions provided in this article in detail or any other related topics.

ORGANIC HEALTH & HOME

Ways to Make Caring for Your Health More Convenient

Ways to Make Caring for Your Health More Convenient

In today’s hectic world, taking care of your health is crucial. Prioritizing our health can be difficult, though, given our hectic schedules and countless responsibilities. Fortunately, there are a number of ways to make taking care of your health easier and more convenient. Read on now and find out about the strategies and techniques you can use to make managing your health a little more convenient.

Use Technology

Technology has become an integral part of our lives in the current digital era. It has greatly facilitated the tracking and supervision of our health. You can monitor your diet, exercise, sleep, and general health using a variety of apps and gadgets. For instance, you could download an app to help you plan your meals and calorie intake or use a fitness tracker to keep track of your daily exercise. You could use an online pharmacy to make ordering and collecting prescriptions a lot easier and more convenient than it otherwise could be.

Read: TOP THINGS YOU CAN DO TO STAY HEALTHY THIS YEAR

Plan Ahead

Lack of planning is one of the main reasons people find it difficult to prioritize their health. You should schedule your meals and exercise sessions in advance to make life easier. You can avoid bad eating habits, save time, and lessen stress by preplanning your meals. You can schedule your workouts and make sure you have all the necessary supplies on hand, such as activewear and running shoes. 

Image Source – CC0 License

Make Healthy Choices Easier

Making healthy decisions simpler is another way to make caring for your health more convenient. This can involve stocking up on healthy snacks, staying hydrated all day, and picking nutritious meals when dining out. You can prevent yourself from making poor decisions when you’re hungry by keeping healthy snacks close at hand. To maintain good health, always carry a reusable water bottle with you. When dining out, you can also do your research and pick healthy restaurants or menu items. 

Find a Support System

Maintaining your health can be much easier to manage if you have a support system. This can be friends, family, or even online groups that support your health objectives. You’ll be more motivated to stick with your health goals if you’re surrounded by people who value good health. You can increase enjoyment and accountability by inviting a workout buddy or a group of friends to join you. That support can be invaluable in so many different ways.

Read: TRIGGER BETTER HEALTH WITH OPENING A JAR. TIPS ON TRIGGERS:

Make Small Changes

It can be overwhelming and difficult to maintain significant changes to your daily health routine. Instead, try introducing gradual changes to your routine that you can sustain. Start by, for instance, including a 10-minute walk in your daily routine or by substituting water for sugary beverages. These modest adjustments can have a big impact on your overall health over time. You don’t need to do it all at once; slow progress is generally much more sustainable.

As you can see, there are lots of things to think about and plenty of ways in which you can manage your health in a more sustainable and convenient way.

​Tia and TipsfromTia.com are trying to keep you looking good and
feeling good from the inside out. If you’ve got a problem or a tip, email me! Be sure to Like and share on Facebook or Follow on Twitter, TikTok, or Instagram.

ORGANIC HEALTH & HOME

14 Money Pit Projects Every Man Should Avoid

14 Money Pit Projects Every Man Should Avoid

No one wants to waste their hard-earned money on a project that doesn’t deliver the desired results. Unfortunately, many men fall victim to so-called “money pit” projects – costly endeavors that don’t live up to expectations. In this blog post, we’ll discuss 14 of the most common money pit projects for men and what you can do to avoid them. So read on and learn how to steer clear of these potential disasters!

Read: PLANNING A DIY PROJECT? CONSIDER THESE MANAGEMENT TIPS

Photo by Jp Valery on Unsplash

Car Repairs

Fixing up a car or truck can be an expensive proposition. Be sure to consult with a mechanic before beginning any major repairs, as they’ll be able to provide you with an accurate estimate of how much the repairs should cost. You may also want to shop around for parts and labor costs before getting started. But you can look at tips to sell my truck for cash today if you don’t want to repair it.

Home Security Systems

Home security systems can be a great way to protect your home and family, but they can also be a money pit if you don’t do your research. Be sure to compare prices between different companies and read customer reviews before making a purchase.

Landscaping Projects

Many homeowners find themselves unable to complete their landscaping projects due to cost overruns. Make sure you research the cost of plants, materials, and labor before starting a landscaping project. It’s also important to choose native plants that require minimal maintenance.

DIY Furniture Projects

DIY furniture projects can be fun and rewarding, but they can also be expensive if done improperly. Be sure to read up on woodworking techniques before beginning any project, as well as researching the cost of supplies and tools. And make sure you have plenty of time to complete the project – otherwise, it may end up costing more than anticipated!

Home Theater Systems

Installing a home theater system may seem like an easy job, but it’s actually quite complex and can quickly become expensive. Be sure to research the cost of components, installation costs, and labor before investing in a home theater system.

Swimming Pools

Swimming pools can be incredibly expensive to maintain over time, so make sure you have a good understanding of the costs involved before starting construction. You’ll also want to weigh the pros and cons of salt water versus chlorine pools as well as consider any local regulations that may impact your plans.

Hot Tub Installation

Hot tubs can be an enjoyable addition to your home, but they come with plenty of associated costs. Be sure to factor in the cost of materials, installation fees, and routine maintenance when making your decision.

Solar Panels

Installing solar panels can help you save money on energy bills over time, but they come with a hefty upfront cost. Make sure you understand all the associated costs as well as any potential tax benefits or credits before investing in solar panel installation.

Building A Shed

Building a shed is an exciting project for many homeowners, but it’s important to research the cost of materials and get proper permits before starting construction. You may also need to consider whether you’ll need help from a professional or if it can be done as a DIY project.

Kitchen Renovations

Renovating a kitchen can be an expensive undertaking, but it can also add substantial value to your home. Be sure to research the cost of materials, labor costs, and permits before beginning any large-scale renovations.

Bathroom Remodeling

Remodeling a bathroom requires careful planning and budgeting. Be sure to research the cost of fixtures, tiles, cabinets, and installation fees before getting started. You may also want to consider whether you will need help from a professional or if you can do some of the work yourself.

Building A Deck

Building a deck is a great way to extend your living space outdoors while adding value to your home. However, it’s important to be aware of the cost of materials, labor, and any permits required before beginning construction.

Installing A Fence

Installing a fence can provide added privacy and security while also defining your property line. But it’s important to understand the cost of materials and installation fees before getting started.

Replacing Windows And Doors

Replacing windows or doors can help improve energy efficiency in your home, but it comes with a hefty price tag. Be sure to research costs for materials, labor, and additional features such as insulation or double-paned glass before making any decisions. 

Photo by Pawel Czerwinski on Unsplash

By understanding the costs associated with these projects before getting started, you’ll be able to avoid potential disasters and minimize any financial strain. With just a bit of research and planning, you can make sure that your home improvement dreams don’t turn into financial nightmares.

Read: EVERYTHING YOU NEED FOR A DIY KIDS’ PARTY

​Tia and TipsfromTia.com are trying to keep you looking good and
feeling good from the inside out. If you’ve got a problem or a tip, email me! Be sure to Like and share on Facebook or Follow on Twitter, TikTok, or Instagram.

ORGANIC HEALTH & HOME

Reasons Why Your Home May Be Cold

Reasons Why Your Home May Be Cold

When the temperatures start to dip outside, it’s natural for us to feel the chill in our homes. However, if you find that your home is colder than it should be or not warming up even when your heating is on, you may have an underlying problem. So let’s take a look at four reasons why your home may be cold and what you can do to fix them.

Read: WINTER GARDENING JOBS YOU CAN’T AFFORD TO IGNORE

Via Pexels

Poor Insulation:

One of the most common causes of a cold home is poor insulation. If the walls are not insulated well enough, then the heat will escape through them rather than stay in the room. Upgrading your insulation can help keep the heat in and make your home more comfortable. There are many ways to do this, such as adding weatherstripping to windows and doors or using higher R-value insulation in your walls, attic, and crawlspace. Most insulation jobs can be done without needing a professional; however, often, it’s better to get the job done right the first time.

Faulty Heater:

If your heater isn’t working properly, it could need to be serviced or replaced altogether. Check for any visible issues with the unit, such as a broken part or leak. Also, look out for signs that it’s not operating efficiently, like turning on and off frequently or not keeping your home at the desired temperature. If you think your heater may be faulty, it’s best to call in a professional to have it inspected and serviced. Regular maintenance and replacements can help prevent your heater from breaking down and ensure that it’s operating efficiently.

Drafty Doors And Windows:

If you feel a cold draft coming through your windows and doors, it’s likely that air is leaking in from outside. To fix this problem, look for any gaps or cracks around the frames and fill them with caulk or foam weatherstripping. This will help keep out drafts and reduce the amount of heat loss. You can also consider a door or window replacement service if you notice that the glass or frames are too old and no longer provide a good seal. Upgrading your windows and doors will also ensure that you are taking advantage of modern energy-efficient materials, which can help you save money on your heating bills. 

Ceiling And Floor Gaps:

Gaps in the floor and ceiling can cause cold air to enter your home, cool it down and make it much harder to heat up. If you have gaps between the floorboards or tiles, fill them with a flexible sealant to prevent any drafts from coming in. And if there are any large holes in your ceilings or walls, fill them with insulating foam or plaster. This will help keep the cold air out and make it much easier to heat up your home. Using a professional contractor to patch up any problems with the walls and ceilings can also help you ensure that there are no further issues.

Read: 5 WAYS TO FIND THE HELP YOU NEED TO STAY HEALTHY THIS WINTER

Final Thoughts:

If your home is feeling colder than it should, it could be that there are underlying issues. Thankfully, these problems can usually be fixed with a few simple changes around the house. However, if you’re still having trouble warming up your home, it may be worth calling a professional to look and help you find the right solution.

​Tia and TipsfromTia.com are trying to keep you looking good and
feeling good from the inside out. If you’ve got a problem or a tip, email me! Be sure to Like and share on Facebook or Follow on Twitter, TikTok, or Instagram.

ORGANIC HEALTH & HOME

Guys (& Gals), It’s Cool To Be Safe

Guys (& Gals), It’s Cool To Be Safe

Image – Pixabay CC0 License

“Safety first” is one of the oldest clutches in the book and one that penetrates every aspect of our lives. Nevertheless, millions of people are guilty of overlooking its value. Sadly, life isn’t only precious, it’s also very fragile and can be changed in an instant. To borrow another cliche, it’s better to be safe than sorry.

Taking safety more seriously can be cool, not least because it enables you to enjoy daily life to the max. For parents, it’s also a chance to put your kids on the right path. However, it requires a comprehensive strategy that covers all aspects of daily life. Here’s all you need to know.

Read: THE HEALTH AND SAFETY OF YOUR HOME

Maintaining A Safe Home

A healthy home is a happy home. Moreover, you spend more time at home than any other setting, which is why this is the perfect place to begin. It’s likely that your first concern will revolve around avoiding intruders. As well as adding surveillance cameras and alarm systems, you should ensure that there is good visibility of your outside spaces. This can help deter burglars as it is harder for them to stay inconspicuous.

In truth, though, the biggest safety threats are found inside the property. A regular cleaning schedule will help you stay on top of dampness, mold, and other issues. Electrical faults, sharp furniture, and other faults around the home will require further attention too.

Keeping The Car In Good Health

If you’ve ever looked at road safety statistics, you’ll appreciate the need to take precautions as a road user. Firstly, you must keep the vehicle in good health at all times. Even if the faults seem minor, you should select professional auto repair services to restore normality. Aside from reducing the threat of road risks, it will aid comfort and efficiency. Frankly, this is the least that you deserve as a driver.

While keeping the vehicle in good health is the main goal, you must not ignore your role as a driver. Regular eye tests and hearing examinations are vital. Likewise, avoiding distractions and not driving while drowsy will make a difference. 

Read: HOW TO DRIVE SAFER IN WINTER TO AVOID AN ACCIDENT

Staying Protected At Work 

Image – Pixabay CC0 License

The need to take safety seriously isn’t limited to personal matters. It’s equally important to stay safe at work, especially if you work in a dangerous industry. Your employer should provide harnesses, goggles, and safety equipment. However, it’ll probably be your responsibility to find the right footwear and attire. You should also push for safety training, including first aid training.

Safety isn’t only important when working on dangerous sites, though. Even office staff, sales teams, and warehouse workers must stay safe. Regular screen breaks, hydration, and physical movements must all be integrated into your daily habits.

Protecting Yourself Online

Staying safe in the physical world is one thing, but it’s equally vital to consider the digital landscape. After all, our lives are increasingly spent in the virtual space. Likewise, we rely on more tech tools than ever before. Cybersecurity services will help protect you against hackers and viruses. Meanwhile, you should be sure to teach all family members about the most likely threats, from ransomware to catfishing and fraud.

Other tips include using a VPN or password manager. If nothing else, taking precautions will save you a lot of hassle compared to implementing a response plan. Besides, it will put your mind at ease. If that’s not cool, what is?

​Tia and TipsfromTia.com are trying to keep you looking good and
feeling good from the inside out. If you’ve got a problem or a tip, email me! Be sure to Like and share on Facebook or Follow on Twitter, TikTok, or Instagram.