What’s your reaction when the alarm clock goes off in the morning? Do you automatically hit the snooze button, desperately craving just another 10 minutes peace?

In fact, a new sleep disorder has recently been receiving a lot of coverage. Called Dysania it’s a condition whereby sufferers are so fatigued and debilitated they have trouble getting out of bed in the morning, sometimes staying in bed for days. As yet there are no figures available to reveal how prevalent this condition is but there are certainly aspects of it that link to stress, depression, chronic fatigue syndrome and pain disorders.

Even those of us who don’t suffer from dysania may find that when we’re over-tired or unhappy about our quality of sleep it can lead to us becoming anxious about going to bed and sleeping. A vicious cycle can ensue whereby we become preoccupied and even obsessive about our sleep; how many hours did we get, how often did we wake, how long did it take for us to drift off?

Here are some tips for those times when you struggle to get out of bed in the morning;

- Establishing a regular routine where we aim to go regularly to bed and get up at the same time each day is advisable. Even shift workers, often with erratic patterns and bedtimes, are advised to be consistent and keep to similar times in order to maintain some stability in their sleep patterns and lives. That way their minds and bodies become used to a regular schedule.

– Avoid too much excitement and stimulus, especially before bed. Maintaining a hectic social life may seem fun but it can cause havoc to your sleeping patterns. Try to minimise having too many late nights when you’re working the next day. Keep serious or intense discussions for a more viable, mutually convenient time. It’s often less than helpful to talk through difficult topics when you’re both stressed, preoccupied or concerned about the coming day.

-Manage stress by getting to know your own stress indicators, those warning signs or ‘amber lights’, that happen when you’re starting to feel a little fractured. edgy or off colour. You’ll have your own personal signs that your stress levels are becoming too much for you to handle comfortably and at those times your quality of sleep may well become affected. It may difficult to drift off to sleep, you sleep fitfully, often wakening, or wake in the morning feeling jaded, unrefreshed, and it’s a struggle to get out of bed in the morning.

When you find yourself feeling that way it’s time to schedule some positive breaks and to manage stress levels. Take an hour or even an afternoon for yourself and notice how your performance improves as a consequence. Eat healthy food, drink more water, have a leisurely bath, get into the habit of switching off your technology for a couple of hours before bed. Find ways to start looking after yourself well, manage stress and find that sleep becomes more beneficial as you start to go to bed a little earlier, treating sleep as an important part of your commitment to self-care.

– Get as much daylight and fresh air as you can. Try to take a walk at lunchtime or sit in a park or garden for 20 minutes with a book. Also, some people like to have a lamp that gradually lights up as it introduces them to the day.

– So many of us lead busy lives, cramming as much as possible into each day and then crashing into bed, exhausted, mind racing. By treating sleep as important and finding effective ways to manage stress we can start to become aware of the value of a good night’s sleep and how much it influences our ability to get out of bed in the morning.

– Having a relaxing bath or shower, ensuring you have a cosy, clutter-free bedroom and comfortable bed all demonstrate that sleep is important . If sleep-related issues continue to be an issue consider having a health MOT from your family doctor. But these tips may enable you to deal with some of the symptoms, the irritants, manage stress, get a better night’s sleep and end the struggle to get out of bed in the morning.


Source: https://www.healthlifestylehub.com/struggle-get-bed-n-morning-tips-good-sleeping-habit/

I dont think its phobia

Ive had d same same experience b4 but went off some weeks after. And mine was after a severe malaria

Stammering occurs in every language and culture throughout the world at 1% of the adult population. people that stammers have the same range of personality and intellectual traits as those who do not.

Years ago, it was believed that parents’ behaviour caused their children to stammer. Now research proves that parents do not cause stammering and that this old-fashioned view was wrong. Although, it may still be held by some uninformed people and cause parents’ considerable distress. However, we do know that parents play a vital role in helping their child by managing the speaking and listening environment in order to reduce the impact of the stammer.

Stammering is referred to as a speech disorder, another name for stammering is called stuttering. If you stammer and you think you can’t stop it, and people hate you because you are a stammerer, well don’t give up and don’t feel bad. because It`s possible to control, reduce and permanently eliminate stammering.

When a person suffers from stammering, he/she can`t perform at the normal speech pace and/or rhythm. The person can also accompany the struggle of normal speech with physical reactions. It can be lips shaking and eye blinking.

It will take a lot of work. Therefore, a person who suffers from this disorder should put a lot of efforts to get rid of it. How to stop stammering? Just follow this top steps.

Visit a doctor

Well you may think which kind of doctor – Speech language pathologist of course

When you contact your doctor about stammering here are some question he/she may ask you:

1. When did your stammering begin? In adulthood? In childhood? At which particular time? What do you think caused it?

2. Do you have any other difficulties in terms of speaking?
3. How does stammering affect your life? (social, work, private)
4. Does your stammering cause any other physical or psychological problems? (anxiety, low self-esteem, weight loss, phobias)
5. How long does your stammering last?
6. Is there any other speech problem? etc.
These are not the only questions, there are so many other questions the doctor is going to ask, to mention but a few.

Speech therapy

After visiting a doctor, remember the doctor you are to visit, you will be asked to go for speech therapy. This therapy will teach you how to control stammering. From the therapy, you will learn how to speak correctly and learn what triggers your stammering. There are several exercises which you can use right now to reduce your stammering!

Slow-motion talking.
It`s pretty simple, you just need to speak as slow as you need to. Try to say one syllable after another. Just one word at the time, then moving to the next word.
Practice your speech in front of a mirror. Try to look at your face and see how you look like when you pronounce words. Just try it little by little!
Don`t be shy or afraid. There may be pauses while you are speaking. You just need to choose your own pace right now to speak words correctly etc.

Stammering Cure
There is no magic pill that can stop stammering. The British Stammering Association recommends therapy as the best cure for stammering. You just need to follow your doctors` treatment list. Also, it`s also possible that specialist may prescribe a group therapy. In a group therapy, you will see other people who are suffering from the same disorder. Knowing you are not alone can help increase confidence which in turn can alleviate your stammering.

Technology can also be used. You can consult your doctor about an electronic device that can help to reduce stammering. Nonetheless, do not forget that it`s only a part of your therapy! Your ultimate goal is to speak freely without any electronic device!

Some doctors do advise adding dried dates, almonds and Indian gooseberry to your diet. These products can help you to train your jaws and tongue.

Changing Lifestyle
Stammering usually occurs as a result of psychological trauma. Building your self-confidence is another necessary step in reducing your stammering. When you are confident – you do not feel stress. Eventually, you will find your inner confidence to speak freely without stammering.

Support
It is impossible to go through all the stages of stammering without support from your family and friends. Let them know that you want to deal with stammering. Ask them to help you.

If you don’t stammer this does not mean you should mock those that stammer, support and care for them.

Source: https://www.healthlifestylehub.com/stammering-steps-on-how-to-reduce-and-speech-therapy/

Body massage was considered a luxury for the few. Today, every person searches for the spa in the neighbourhood, especially athletes and professional trainers. A massage is not only deemed useful but critical to keeping the body fit and at peak performing level. Surveys and studies have proven time, and again that massages can give tremendous positive effects on the functioning of the body. Athletes can be treated better, and rehabilitation can be speeded up.

The positives of body massage are not limited to professional sports person; they can be leveraged by anyone who practices a regular exercise regime. Better performance, prevention of minor injuries, a decrease in pain, more focus and reduced recovery time are a few benefits of soft-tissue therapy. In the sections below, an essential guide to massage is given for any athlete or exercise enthusiast.

The Anatomical Benefits of a Massage

When the body is massaged two things happen. First, the pressure of the masseuse’s hand and the movement of it results in a mechanical response in the body. Second, a reflex action occurs because the nerve endings are stimulated. The two responses combine to create an effect on the cardiovascular system of the body which leads to the following benefits:

1.The blood vessels dilate which increase blood
circulation and promotes efficiency.
2. The flow to the heart enhances by the repeated manual massage which results in an increased level of oxygen in the body. Tissues have better access to nutrients, and the body removes waste products and toxins easily.
3. The heart rate lowers which leads to a release of tension and a more untroubled body.

Besides the cardiovascular advantages of a massage, an athlete also gains positives of the muscular system.

1. Soreness of the muscles is removed, and the tension eradicated which leads to speedier recovery in sportspersons.
2. Muscles have more range of motion because of their flexibility increases.
The above two combine to strengthen the performance of the individual in competitions and games by building muscles.

Kinds of Massages for Sports People

Relief from pain, stronger and pliable muscles and more natural recovery are the three significant boons of a massage to people who train. But it doesn’t mean that any kind of massage therapy will provide these outcomes. For athletes and exercisers there are some varieties of treatments that work the best:

1. Sports massage: Depending upon the type of game the athlete plays; sports therapies can differ. Most of them are performed at very high speed and include a lot of stretching. The approach of the massage can vary based on when it is implemented, too. A pre-workout massage would mainly include stretching that warms up the muscles. A therapy done after a game would be focused on increasing elasticity and reducing soreness.

2. Deep tissue therapies: This is employed when certain sections of the body are causing problems. For example, when the muscles of the knee begin to pain due to constant activity, heavy pressure on the muscles and surrounding tissue can help solve the problem. Such massages of times leave the person sore because they are designed to remove knots. Eradicating tension and pain from muscles requires a lot of pressure.
Therefore, instead of opting for aromatherapy or soft tissue massage, it is better to select sports or deep tissue massage.

The Right Time to Schedule Massages

The first point of note is to remember that the results regular massage can provide can never compare to a one-off. Any leading body massage centre will recommend scheduling an entire regime of massages that work in tandem with the sports schedule of the athlete. Therapies are very much like training. The more regularly you perform them, the better the results. Any sports person who wants to reap the cumulative benefits of spas needs to schedule them in short intervals.

They are two crucial points that should be born in mind when pencilling in massages before or after a game:
- They are not just for solving issues; they can be used for preventive measures too.
- The result of therapies can be short-lived, hence the need for a regular massage timetable.

The optimal programme for any pro athlete or person who exercises at a high level is once in 7 days. If that is not possible, once in 2 weeks is essential. For other people, who don’t train as much or have constraints related to budget two times in 30 days is recommended.

An athlete, amateur or skilled, a budding trainer or an exercise lover, each person can use massages for maintenance of the body, solving pain points and recovering from injuries. Therapies can become the crucial weapon you need to keep your body in tip-top condition. It is not just physically that massages can help you, the mental benefits are also immense. They can help you focus better and relax more.