Tag Archive | Sleep



Hi there!


Oli was a very busy and active woman.
She had a really demanding job that kept her
working until six o’clock in the evening;
immediately after she was attending her
fitness class for a couple of hours.

Then at nine thirty in the evening, she was
meeting her partner until the early hours,
as usually.

Finally, she was going to bed at around two 
in the morning.

As a consequence, she was always struggling
out of bed next day, and feeling constantly
drained and exhausted.
She also had great difficulty concentrating,
and lost her patience too quickly.

She was feeling completely tired, weak,
unproductive, almost useless.
I have to change my whole lifestyle, so I can
stop feeling so exhausted and hopeless every
day she thought one morning.
And so she did ……


Dark Skies


Under The Weather


The pace of our modern life today, is very
disturbing and damaging to humanity.
Although every body is rushing all day to catch
up with their responsibilities, they find it hard
to keep up.
Consequently,  they feel permanently stressed
and run down.

According to research, one in three adults seem
to be exhausted and fatigued all the time;
and needing various 
stimulants to enable them
to go through their 
every day obligations.

Here are the main reasons why you feel so exhausted:

1)     Lack of any kind of exercise.
2)     Insomnia of any type.
3)     Caffeine addiction.
4)     Dehydration.
5)     Sugar addiction.
6)     Lack of protein in the daily meals.
7)     Alcohol addiction.
8)     Being overweight.
9)     Vitamin B complex deficiency.
10)   Chronic stress.

11)   Depression.
12)   Anaemia (Iron deficiency).
13)   Under active thyroid.
14)   Low blood pressure.
15)   Various allergies.
16)   Various medications.
17)   Chronic Pain.
18)   Autoimmune Diseases.
19)   Fibromyalgia.
20)   Heart Disease.
21)   Diabetes.
22)   Arthritis.
23)   Chronic infections.
24)   Kidney/Liver disease.
25)   Adrenal insufficiency.
26)   Anxiety.
27)   Celiac Disease.
28)   Cancer.


A tree


Out Of The Woods


Unless you have a health problem that needs
medical attention;
here is how to deal with
being drained,
increase your energy levels and

improve your every day life.


L i f e s t y l e


a)     Exercise daily.
Go walking or light jogging for thirty (30) 
minutes every day;
either all at once or 
ten minutes
three times a day.

b)     Reduce stress and relax.
Take breaks, breathe deeply, laugh, meditate
do yoga.

c)     Sleep between six (6) and eight (8) hours
every night.

d)     Develop positive social connections.

e)     Listen to the music during the day.

f)     Look at red colour:
red flowers, red clothes, 
red soft furnishings.

g)     Avoid smoking completely.

h)     Avoid overworking at your job.

i)      Be self-confident, and like yourself a lot.

j)      Be organised in your life.

k)     Have enough and various plants in your house.


D i e t


a)     Eat three (3) meals every day, plus one to two
snacks, at regular intervals, every three  hours.

b)     Drink plenty of liquids like, various herbal teas
and coconut water.

c)     Eat protein foods with all your meals.

d)     Avoid alcohol, sugar and caffeine in all your foods:
desserts, snacks, breakfast, lunch and dinner.

e)     Have a healthy and balanced diet at all times.
Your diet should include:
Organic Meats, Fish, Poultry and Eggs.
Nuts and Seeds.
Fruits and Vegetables.
Grains, Pulses and Legumes.
Organic Dairy products.


S u p p l e m e n t s


a)    Take Calcium and Magnesium 1000/500 mg
b)    Take Vitamin B complex 50 mg.  
c)     Take Omega 3 fish oils 1200 mg.   
d)     Take Vitamin D3 2000 IU.
e)     Take probiotics 5 billion microorganisms.


Essential Oils


Lemon oil, Orange oil, Grapefruit oil,
oil and Lime oil;
will increase your positive mental attitude,

total energy and happiness.

Peppermint oil, Spearmint oil, Eucalyptus oil
and Rosemary oil;
will enhance your alertness, 

concentration and mental clarity.

You can use them in a diffuser,
put them on your wrists, or
inhale them directly from the bottle.


Flower Hedge


Fine – Tune


The following quick fixes will help you 
instantly to get your energy back:

1)     Yawn to cool down your brain and wake
it up.

2)     Splash cool water on your face.

3)     Eat a banana.

4)     Stretch your whole body and lift your arms
above your head for 15 seconds.

5)     Get up and start moving around.

6)     Drink beetroot juice.

7)     Sing and dance around the room.

8)     Go for a ten minute walk.

9)     Improve your posture by sitting up straight.


So many people find themselves feeling exhausted
and drained on a regular basis.

Follow the above natural recommendations, to 
increase your energy levels and reclaim your life.








Hi there!


Kay’s life was her work.  
She was so obsessed with it, that all day and
every day she was working.
She was even taking her meals on her desk.

She had reached the stage where she was not
able to focus properly any more, she was irritated
and temperamental all the time.
She never had enough sleep, so she was always
feeling tired and unhappy.

Kay had not realised it, but she was suffering from
chronic stress;   and this was causing her muscle
spasms and weekly long headaches.

”  I must set a limit between my work and my personal
life.   I must change this destructive habit of only
working every day, and add some quality to my life ,
she thought decisively ……….


Whitewater Waves


Elbow Grease


A tension headache is the most common type of
headache, especially among women.
It is not harmful, although it is very uncomfortable,
distressing and exhausting.

A tension headache can be mild, moderate and in
some cases severe.
It can also be acute and chronic;   and it can last
from thirty (30) minutes to six (6) hours, and sometimes
up to seven (7) days.

A tension headache can be felt as a dull and constant
pain on both sides of the head, across the forehead,
the back of the neck, on the top of the head and in
the shoulders.

It happens when the neck and head muscles become
very tense and contract.
A tension headache is a specific type of discomfort,
affects countless people of all ages.




Primum Mobile


The causes of a tension headache are abounding,
and they are as follows:

1)      Stress  ( Most Common Reason )
Sleep Deprivation

3)      Bad Posture during the day.
4)      Irregular Meals
5)      Dehydration
6)      Eye Strain during the day
7)      Muscle Tension
8)      Tiredness and Exhaustion
9)      Bright Sunlight
10)    Loud Noise
11)    Strong Smells
12)    Sleeping on More than Two (2) Pillows
13)    Too Much Cold
14)    Iron Deficiency
15)    Having a Cold or the Flu
16)    Jaw Clenching
17)    Teeth Grinding
18)    Too Much Heat
19)    Bad Posture in bed during the night
20)    Genetic Predisposition to headaches


Bright Sun glitters in The ocean


Shake And Bake


There are many ways to avoid developing a
tension headache.
Here are a few tips to consider:

a)     The most important thing you can do is to
avoid stressful situations, and try to keep your
body and mind in a relaxed state.

b)     Drink enough liquids during the day to
hydrate your body.

c)     Take daily moderate exercise for at least
thirty minutes (30).

d)     Sleep at least six (6) hours every night.

e)     Take intervals from whatever you do during
the day and rest yourself.

f)     Avoid caffeine, alcohol and sugar.

g)     Keep the correct posture wherever you are
and whatever you do.

h)     Take Vitamins B, CoQ10 and Magnesium


Glitter in the Water


Elixir Vitae


Whenever you are afflicted by this intense
tension headache do the following to feel better:

a)     Massage Peppermint Essential Oil across
your forehead.

b)     Massage gently the sore muscles on the head,
especially your temples and the back of your head.

c)     Drink Chamomile Tea.

d)     Use acupressure as follows:

Press deeply and firmly LI14  ( He Gu )  point,
located in the fleshy area between the thumb and
the index finger, for one (1) minute using
your thumb, and change hands.

Press softly GV24.5  ( Yin Tang ) point, located
between the eyebrows, for one (1) to two (2) minutes
using your middle finger.

During application breathe deeply and be relaxed.
Apply the pressure until your pain dissolves.

Having an intense tension headache is extremely
annoying and it makes your life very difficult.
You can not focus properly, it is very challenging
to try to think, and quite impossible to work and
fulfil your obligations.

Use the above mentioned natural cures to comfort
yourself and improve this terrible discomfort.

Good Luck !!





Jelly – Belly !


Hi there!


Cat and Chez met at their gym this afternoon, since
they were both taking the six o’clock aerobics class.
They warmed up in the jogging machines for a
while, then entered the room waiting for their
trainer to start the class.

It was an extremely enjoyable routine for fifty
uninterrupted minutes, after which they went
next door to the cafe for a drink and a chat.

I’m still very concerned about this bulge in my
abdomen;    I’ve already limited my calories, and
as you know,  I’m exercising every day.
But to no avail  —  it still persists ,
Cat said feeling distressed.

I don’t feel good in my body or in my clothes;
and I don’t know what to wear, especially in the
summer, to cover up this growth in front of me
she continued almost in tears.

I know exactly what you mean;   it’s very difficult
to lose belly fat  —  I’ve been fighting against this 
upsetting problem myself for many years now
Chez replied in a sad tone.


Fat Flower


Hot Potato


Lower body fat is a considerable worry for most
Everybody wants to feel comfortable, attractive
and relaxed in their clothes.
Unfortunately, this abdominal fat is really stubborn,
and it will still stay there even if you diet and
exercise regularly.

This dangerous fat is connected with a number of
health problems, and it really is worse than just
being generally overweight.
So you do need to take all necessary steps to regulate
it and keep it under control.

Obviously it is not easy to eliminate this fat, so you must
be very willing, absolutely determined and completely
persistent to undertake solid permanent lifestyle changes.

A small amount of belly fat is good for you to protect
your lower internal organs.
But if it becomes a lot it is not healthy any more.

Apart from being overweight in general due to 
over-eating and muscle loss, the most common causes
of stubborn abdominal fat are the following:


Red Flower


a)     Adrenal Imbalance

When you are constantly stressed your adrenal glands 
keep on releasing excess cortisol and adrenaline,
causing serious hormonal imbalances in your body.
As a consequence, it starts accumulating surplus of 
fat in the abdominal area.

The Answer

Manage your stress levels by avoiding or minimising
all stressors in your life.
Also use meditation, deep breathing, herbs and nature
to reduce your cortisol levels.

b)     Oestrogen dominance

Excess oestrogen in your body encourages storage
of fat in the abdominal area.
Accumulation of this female hormone is encouraged
by eating conventionally raised meats and their
products as well as fish.
Also there is another contribution by the
toxins and poisons.

The Answer

The only thing you can do to avoid oestrogen
overload is to avoid all the above mentioned
harmful items in your everyday life.

c)     Menopause

During the climacteric years the female hormones
fluctuate a lot, and as a result the body stores
fat in the abdomen to balance these changes.

The answer

Manage your menopause status by reading detailed
advice in my earlier post Vicissitude!.

d)     Insulin Resistance

If you follow an unhealthy diet , eventually your
body will be unable to respond properly to insulin
The final result will be that the excess blood sugar
will be converted to fat and stored in your
abdominal area.

The answer

Eliminate all processed carbohydrates from your 
diet, and eat only pure whole foods.
Also eat healthy fats, vegetables, fruits, organic
meats and wild sea foods.


Fat White Flower


Cause Celebre


Here are some more tools for you to help you 
lose some abdominal fat:

1)     Exercise to build and maintain muscle tissue.
Adopt the simplest of the exercises, which is Walking.
Walk every day at a moderate pace for thirty ( 30 )
Keep on moving and standing the rest of day.

2)     Sleep for seven ( 7 ) hours every night, including
This will keep you relaxed and burn fat in the body.

3)     Boost and support your gastrointestinal microbiota
to help you digest and absorb your foods better.
Eat fibrous foods and take a high quality probiotic
supplement, every other day.

Believe in yourself.





Hi there!


Myk was a regional manager in his company with
numerous obligations, working until seven in the
evening every day.
By the time he returned home he was so tired, that
he could only have some dinner and go to bed early
for a good night’s sleep.

He usually slept soundly for three to four hours;
then suddenly his eyes opened wide and he was
feeling frightened.
Myk was in distress, and trying to calm his wandering
mind with great difficulty.

But unfortunately, it was all in vain.
The more he was trying, the more awake he felt
as the time was going.

Myk started now being worried and so desperate,
that he could not fall back to sleep again.

His main concern was that with only those few
hours of sleep he had, he would definitely be
exhausted and drained next day;
and have real trouble facing
his many obligations
and responsibilities.

This dreadful pattern had become a routine for
him now, and made him more anxious as the
days were passing.
I must find a solution to this problem, otherwise
the consequences will be awful for me he said
to himself one morning, feeling worried, but



Feed The Fire


Sleep is a natural biological process.
It is a state of mind and body, that occurs in
cycles, from deeper sleep to lighter sleep,
and with breaks between.

Consequently, nobody sleeps through the
whole night.
People can awaken four, five, even six times,
either to turn on the other side, or to go to the
toilet, or perhaps some noise;

but normally they will go back to sleep again.
This is especially commonplace as you
grow older.

The amount of sleep all individuals need
depends mainly on their genetic inheritance.
Waking up during the night and not being able
to return to sleep for some time is normal,
and a very common phenomenon.


Disturbed sea


Song And Dance


Waking up in the middle of the night is a
very frustrating and disappointing thing.
There are many reasons why you are
awake and alert at night.
The main culprits are the following:

1)     You need to go to the bathroom.
2)     You are too hot or too cold.
3)     You are exposed to too much internal or
        external light.
4)     You drank alcohol before going to bed.
5)     There is too much noise.
6)     You are hungry or thirsty.
7)     You are pregnant.
8)     You are in menopause.
9)     You do not follow any sleep patterns,
        schedules and routines.

10)    You suffer from leg cramps.
11)    You have a medical condition.
12)    You are taking certain medications.
13)    You are suffering from indigestion.
14)    You have a sleep disorder.
15)    You suffer from stress and anxiety.



Rise And Shine


Next time you have trouble returning to
sleep, try the following natural tips:

a)     Never look at a clock to check what time
it is, because doing so will make you feel stressed.

b)     Avoid going to the bathroom, because this
will upset your heart beats and you will feel
more awake    unless it is absolutely necessary.

c)     Wear an eye mask to avoid any brightness,
and help you go back to sleep more easily.  

d)     Lie on your back, breathe slowly through 
your nose and relax all the muscles in your body.

e)     Focus your mind on a calming word like
Peaceful , and keep on repeating it until you
feel sleepy again.    

f)     Have a bottle of lavender essential oil by your
bedside, and smell its perfume to feel relaxed.

g)     Try Bach remedy Rescue Night to help you
switch off and return to sleep.  

h)     If you suffer from indigestion, sleep on your left
hand side to help reduce any acid reflux. 


Peaceful Sea


Screaming Halt


The most important thing is NOT to panic about
not being able to go back to sleep, and losing
important and much needed sleeping time.

Night is a calm, soothing and comforting time;
train your brain to feel relaxed and serene, so
you can sleep peacefully.

Otherwise you will feel tired and exhausted in
the morning;
and this will make things worse in 
the long term.

Clear your mind from all disturbing thoughts, and
let sleep happen naturally without any force.

Sweet Dreams !!
















Hi there!


Izzy was a very attractive brunette in her early
40s, happily married with a great social life.
Tonight was her night out with her two
closest girlfriends.

They arrived at ” Mahiki their most favourite
club-restaurant and were guided to their table.
I’d like a Mustique Fizz, please she asked.
Can I see your ID, please the barman replied.

That was unexpected and all three burst out
laughing in the idea that Izzy had to prove her
age.   They thought he was joking.

But Izzy felt very flattered and took this as a
compliment;   that people actually thought
she looked so much younger than her actual age.

I believe this is all down to my very healthy
lifestyle choices I have adopted for some time
now and of course my good genes she
said smiling proudly……


Woman in White


Worldly Goods


The true key to looking younger is feeling
younger.   Consequently take all the
necessary steps to achieve this.

Incorporate the following lifestyle habits
into your life to look and feel younger:

a)     Eat small, frequent, healthy meals
and take the right supplements.

b)     Exercise moderately every day
(walking, swimming, housework).

c)     Sleep seven hours every night on a
comfortable bed and pillows, lying on
right side.

d)     Socialize as much as possible, and
greet people you meet.
Talk less and listen more.
Be friendly, honest, approachable and
respect others.

e)     Keep a good posture, walk confidently;
act and talk like a young person.

f)     Be creative, read, write, go out to the
theatre, cinema or for a drink/dinner.

g)     Have goals and targets, and always
look forward to new things happening.

h)     Remove stressors from your life.
Breathe deeply and meditate.
Whenever you worry find a solution as
soon as possible.
Think positively and feel happy with who
you are.


Woman in Hat


i)     Unclutter your house, your wardrobe
and your whole life.
Do not compare yourself to others.
Forgive, forget and be grateful for what
you have.

j)     Wear smart and fashionable fitted
clothes as well as a well-fitted bras.

k)     Always wear hat and glasses in the
sun, as well as an SPF 50 on your face
(can be tinted).

l)     Wash your hair maximum twice a
week, and if you have some grey hairs use
root touch-up products to hide them.
If you have a lot then either dye it or go
all grey.

m)     Remove unsightly hairs from your
face and body.
Look after your feet.
Keep your hand nails short and well-trimmed.

n)      Use fresh lemon juice to exfoliate your
face, and wear a good quality anti-ageing
moisturizer, including the eye area and

0)     Avoid wearing any make-up and long

Use a good quality moisturizing lipstick to
match your skin colour. 


Makeup Session


Moonlight Requisition


Decide to think young in order to feel young.

—     Remove the word ” old ” from your
vocabulary forever.

     Never ever complain about your health

    Always tell yourself you feel good,
even if you do not.

—     Be active every single day.

     Never ever think or mention your
actual age .

     Laugh, Laugh,  Laugh always.


Liberate Yourself !!





Upper Story!


Hi there!


……… During the next few weeks, sleep-deprived
Detective Will Dormer was tormented by this
continual curse called insomnia.

Not only he was feeling a steady guilt, because he
believed he had killed his partner Detective Hap
Eckhart, but being in Alaska during the summer,
he also had to suffer this relentless blazing of the
midnight sun.

Dormer was not allowed to sleep at all during
the nights, but spending those exhausting hours
chewing gum, staring at the alarm clock and
imagining his dead partner …………

 I wanna sleep……  Just let me sleep……”

May 2002

Al Pacino


Cobbled Beach


Gloomy Horizon


Insomnia is a commonplace problem, affecting
a huge number of people everywhere.
It is defined by the quality of sleep you get at
night, and not so much by the quantity.

Obviously, you need to sleep a specific number
of hours every night;
but the most important 
issue here is how you feel
when you wake up 
in the morning:
is it refreshed and revitalised, or

exhausted and drained.

If sleep is a distant dream for you, not only this
will influence your day to day functioning,  but also
it will damage, and finally destroy your health.

There are a lot of causes of insomnia, from
various emotional issues to many medical ones,
to your lifestyle habits;
as well as your age and 
even your genetic


Glittery rock beach


Grant Respite


No matter what the source of your insomnia
is, the following recommendations will help:

a)     Go outside every morning either for a
walk or to do any external jobs, to absorb the
natural light, even if there is no sun.

b)     Never exercise in the evening or at night.
At least four to six hours before you intend
to go to bed.

c)     Keep your bedroom very clean and tidy.
It should be cool in temperature and colours,
quiet, dark and comfortable with no
appliances anywhere around.

d)     Buy a good quality mattress, supportive
pillows and soft bedding linens.

e)     Always try to go to bed and wake up more
or less at the same time, so your brain gets
used to this routine.  

f)     Avoid all stressful situations and any negativity
late in the evening like, serious discussions, heavy
arguments or working.
Instead, focus on calming activities and comforting

g)     Have light dinners, with chicken or turkey breast,
or a white fish fillet, all with vegetables and some whole grain,
with no spices 
or sugars.
Avoid alcohol and caffeine, but you can drink a cup
of chamomile or linden tea with a teaspoon of honey.

h)     If you need a late night snack, have a wholemeal
cracker with white cheese, and drink some pure almond milk,
which is a source of calcium.  


Sun Setting view


Creature Comforts


Insomnia should never be taken lightly and
ignored, because at the end it can become a
true torment.

When you go to bed at night, try to relax by
focusing on your whole body from your feet
to your head, and concentrate on your
natural breath.

You can also inhale the vapours of the relaxing
lavender essential oil, and listen to some
music you like.

If you wake up at night and you find it difficult
to go back to sleep repeat the same procedure.

Have a good night!!








Hi there!


You never close your eyes any more when
I kiss your lips
And there’s no tenderness like before in your
You’re trying hard not to show it
But baby, baby I know it

You lost that lovin’ feelin’
Whoa, that lovin’ feelin’
You lost that lovin’ feelin’
Now it’s gone, gone, gone, woh


You’ve Lost That Lovin’ Feelin’
The Righteous Brothers
Nov.   1964


Couple on Car


Complex Game


A great number of people at some point
in their lives feel that their sex drive is not
what it used to be.

Certainly it is common to have a low libido
from time to time, and also it is natural for
the levels to vary considerably throughout
our lifetime.

A number of issues contribute to a low sex
drive, and it is much more usual among
women than men. 
Declining hormones, medical matters,
nutritional deficiencies, stress and anxiety,
general lifestyle, are the most common reasons.

There is no wonder why people’s sexual
desire is non-existent if you consider the
They are too busy leading hectic lives;
they feel exhausted and fatigued;
they are too bored and lack motivation;
they are troubled and preoccupied.


Couple Dancing


Love Machine


If you happen to suffer from any medical
issues you must consult your doctor,
otherwise consider the following advice
to increase your sex drive naturally:

a)     To assist Hormone Production,
eat animal foods and legumes.
Take or eat Vitamins A, C, D and E,
Zinc and Selenium.

b)     To reduce your Stress Levels,
eat a very healthy diet, take Vitamin B
complex, listen to the music, socialize
and meditate.

c)     To improve your Blood Flow,
eat nitric oxide foods like beetroot,
garlic, onions and parsley.
Take Omega 3 fish oil, Coenzyme Q10.
Eat quercetin foods like, dill, cilantro,
red onion and sweet potato.

d)    To maintain your Brain Health,
eat high quality protein foods and
chocolate with 85% plus cocoa.

A  l  s  o :

     Take a brisk walk for 30 minutes daily.

     Sleep between 6 and 8 hours every night.


Candle in Glass


Having Good Vibes


Every day, touch, hold and kiss your partner
at intervals to increase your oxytocin levels
and feel attached.

Do the following to help set the erotic mood:

Firstly and most importantly:

a)     Make certain that your bedroom does
not contain anything that would cloud and
spoil your sexy mood like, various family pictures,
any pets and in general a lot of clutter.

b)     Have flower pictures on your bedroom walls.

c)     Have warm colours in your choices of bedding .

d)     Have soft warm carpets on your floor.

Now is the actual moment:

a)     Let some fresh air in the bedroom.

b)     Put some background sexy music.

c)     Light aromatic candles  ( cinnamon, vanilla ).

d)     Burn some sensual essential oils  ( lavender, rose ).  

e)     Stimulate your imagination erotically.

f)     Use sexual lubricants.

g)     Be patient and communicate at all times.

A  l  s  o :

In general, to help your libido,
Avoid drinking a lot of alcoholic drinks.
Avoid smoking.
Avoid being overweight.

Have you lost that loving feeling??

Use your brain  —  Your best sex organ !!