Category Archives for "Life and Stuff"

Finding Potential in Unusual Tech Software Investments

By Robert Worrell | Life and Stuff

spy phone apps

Sometimes I love finding unusual investing opportunities in somewhat alternative markets. This can certainly have its risks but sometimes you can strike gold with that special product, all it takes is some research and a little bit of luck.

Finding unusual stocks in small, tech software markets has proved to be very lucrative for me and I want to share some of my methods. The key is to find something unusual, out of the ordinary and away from the big name brands. It is easier than you think and there are certainly some great opportunities to be found.

What to Look for

First, you must be aware that these are high risk investments and as always you must apply your regular due diligence checks. I am looking for small companies with big potential growth, not necessarily start-ups but certainly companies in the early stages of development. The software and technology related markets can be a great starting point at the moment as these are huge growth areas.

One specific area I have had some success in is with the cell phone software and apps market. The potential growth in this area is pretty obvious. We are still in the very early stages of smart phone adoption. Even in the US market smart phones have a long way to go, and when you consider the worldwide market you can see the potential. We still have a long way to go until everyone is using a modern smart phone so this area fits my criteria.

Digging Downspy phone apps

So we have recognized a good potential growth area – smart phone software and apps, now we need to look for something we think can work. My methods involve searching out something a little bit unusual. I use my personal opinion when evaluating some of these products. Would I buy this product and if I would, it is safe to assume that others will too.

I tend to stay away from the big popular markets such as gaming and social apps. I find that there is more potential in looking for smaller, unusual and yet interesting markets, away from the mainstream.

One example I came across recently was the cellphone monitoring software market. At first this sounded a bit shady but I carried out some basic research. You really need to dig down into some of these products to gauge the potential accurately.

For research I started with the bigger spy software sites actually selling the products and then drilled down further into any information I could find to do with cell phone spy software. I found a few good websites with a lot of information, reviews and customer feedback. The Spy Software Guide was one I liked with a lot of background information on how cellphone monitoring works. If you have never heard of this type of software you should check it out.

The information was quite surprising and had a bearing on the investment potential. What at first seemed quite a shady business, turned out to be a very useful group of products aimed at parents trying to control and monitor their children’s cellphone activity.

This market shows all of the signs of having huge growth potential. As more and more kids are using cell phones for all sorts of online activity, not just making calls, so too worried parents are scrambling to find ways of keeping them safe. Again this is a market in the early stages of growth, I know most of my friend have never heard about it.

This is just one good example of an unusual market opportunity. Something which seems relatively obscure, has a positive benefit and definitely has potential for significant growth. To find really good investment opportunities you sometimes need to think a little differently and of course take a chance on your gut instincts.

Nursing as a Career

By Robert Worrell | Life and Stuff

A Nurses Path

Melanie Rogers RN, has been a vision lingering my mind ever since I was a child. It was not until January 2016 that vision, to some extent, turned into a reality. After spending so much time and money in undergrad education, holding a Bachelor’s degree in Psychology simply did not suffice to my life plans.

I required something more, and that is where my journey started. After numerous experiences of hardship, I finally accomplished the first step of nursing school, being accepted. What was supposed to be a joyous moment in my life, quickly escalated to a stressful and discouraging path. Simply not being able to afford the continuation of my education, I found myself turning to every avenue to find funding for nursing school.

My parents were not able to assist my funding due to my father disabled status, and my mother’s income was used to provide for basic needs. I became desperate and every night consisted of being up frantically searching the internet for scholarships. Search engine after search engine, essays after essays, I hit a dead stop. Thinking to myself, this is not meant to be… focus and motivation at achieving my goal and completing my journey… was lost.

Obstacles Along The Way

“Do not give up, you have worked too hard” repeated in my head. Soon enough my father was approved for a loan. I was grateful to receive this news, but it hardly covered the cost for the semester. Gathering the rest of my savings and using the loan, I paid for my first semester at  College. Working 40 hours a week and studying full time, I made the dean list, which satisfied my mind that was full of negative thoughts of failure.

While enrolled in my third of four nursing classes, history repeated itself with my financial status and I had no choice since that day to try my hardest to make it work. Struggling to maintain good grades, and working more than full time at two different jobs, my plate is full. With all intentions to achieve my goals and completing my journey, I do find moments where I am discouraged due to my hectic schedule, but I try to look past the struggle and just try to focus on the end result.

Final Destination

Learning how to make lemonade with the lemons life has handed me, I have sacrificed moments of freedom and in turn I have gained moments of testing my knowledge and strength. Along with that, I came to a conclusion that no matter what situation I am in, I always have the ability to prosper.

One thing I learned about my facing my obstacles is that there is a reason behind my dedication. There is not a wanting for my career choice, there is a need. I need to be a nurse, I need to care for individuals, I need to always accept challenges, and I need to succeed despite any hardships. Most importantly, the world needs hard working nurses and that is the reasoning behind my push and drive.

A Nurses Journey

By Robert Worrell | Life and Stuff

Why I Want to be a Nurse

My journey to become a registered nurse has had many challenges but none the less has been very rewarding and worth it. I knew I wanted to become a nurse since I was a little girl. My grandmother was a nurse, for many years until she passed. However, for me what made me realize that this was my calling was when I was eleven years old my father was raising us as my mom was addicted to drugs had been diagnosed with prostate cancer and died. I had so many questions and vowed that I will become a nurse so I can help keep people alive and provide care they need.

Throughout my journey I have become a mother of 4 including my niece who I have adopted. I have been a domestic violence survivor. I have had to make many sacrifices towards my education, whether to work to provide for my family or take time away to be with my children who are all under age of 9 years old. I have been so dedicated to becoming a registered nurse, by giving up sleep to study, trying to find ways to pay for school and just being devoted to my passion and career.

Like many while pursuing my journey to be a registered nurse I worked as a medical assistant in many different specialties. For me this was a great way to get my foot in door and build my confidence with patients, doctors and procedures however I always find myself nervous with new things.

It also allowed me to be able to follow nurses that I work with and see the different practices each nurse has and get the actual in practice point of view to see how different nurses handle different situations so I’m able to analyze how I would do things different, or ask questions when unsure of why the nurse has done certain things.

Rewarding Vocation

My journey has molded me into becoming a better individual as well, I have grown more empathy, compassion and understanding than most a lot of my peers. I have grown to be more of a critical thinker and analyzer when coming to patient’s needs and care. Last semester on my journey to become a registered nurse one of my patients at clinical unfortunately went into cardiac arrest and has passed away but I was able to call that code and not only assist but lead in to the rapid response when other students were afraid.

The praises that the doctors, nurses and anesthesia have given me and told my professor reassured me not to give up on my journey because this is what you are to do save lives and be there for others.

Another factor on my journey to become a registered nurse as a mother I spent countless nights in emergency room and NICU with my babies. So I can relate to others in many aspects of healthcare because I have lived it, or currently living it now. It’s always one thing to care for strangers but when it is your own child you tend to allow the emotions of fear show more, however my journey has given me the tools to be able to be a mom and still a future nurse and not lose my composer.

To me nursing is my calling what I was destined to do I can’t imagine me having any other career. I love helping those in need, I love being there for others and supporting them letting them know they are not alone and it’s ok to be afraid as long as you know someone is standing by your side and together we can get through it.

I want to be a nurse because this is a job I would take even if it required no pay, because I want my kids to grow up and be able to give others the love and support I received and have given and the generations to come. I’m committed to my community and those who are ill or in need of support and care, Nursing is my destiny.

My journey has been tough, lonely and frightening. There have been days I felt my only option was to give up, or that I couldn’t take no more. Last semester for example my little sister mother has died from cancer and it was so unexpected that through the entire family off I got lost and depressed and failed my semester because I wasn’t able to give my all.

Life Goals

I know now more than ever I can’t allow outside things to steer me away from my passion as much as I love my mom it made me upset to come this far and now have to do my class all over; I was embarrassed and ashamed of myself. However I refuse to give up and will not until I reach my destination of becoming a registered nurse because aside from my kids nothing else in this world means more to me.

I have come so far and I am so proud of the tremendous accomplishments I have made thus far. With the long school hours, studying long hours, being nervous at clinical afraid you may mess up, just all the time and effort put into my journey was worth every second. Every morning and night I wake up and go to bed asking what I am going to do, so I get closer to my goal of becoming a registered nurse.

I pride myself in the knowledge I have gained and constantly evolving. I know with positive role models I will make it to not only finish nursing school, but graduate and pass my registered nurse board and be the Registered nurse I have always inspired to be.

Sugars In Fruit the Truth Explained

By Robert Worrell | Eating Well , Life and Stuff

good sugars fruit

In recent times there have many debates as to whether fruit is actually good or bad for you. The low carb diet trend saw many people avoiding fruit, because according to them ‘fruit is all sugar and loaded with carbs’.

It has left a lot of people still uncertain as to whether they should reach for that tempting, golden banana or just pass it by. Let’s, right off the bat, tell you that it’s okay to grab that banana, orange or a handful of grapes – and continue reading about the facts of sugar in fruit.

Things We’ve Always Known About Fruit

Two simple facts – fruit comes from plants and humans have been eating them for millennia. Our bodiesgood sugars fruit have evolved to adapt to the small quantities of fructose found in nature. Fruits are real, whole foods that provide not just sugar and starches, but also water, fiber, vitamins, minerals, antioxidants and phytonutrients (naturally occurring plant compounds that work with other nutrients to promote good health). Fruit also offers significant chewing resistance, meaning they take a while to chew and digest. As a result, the fructose they contain gets to the liver slowly.

Fruits are incredibly filling, ranking among the most filling foods you could eat. So when you eat whole fruits, you are less likely to over-indulge and there is an almost automatic reduction in your calorie intake. Fruit comes in at about 75 calories per serving. That’s 75 calories of nutrient packed goodness. Take a moment to compare that to the 225 empty calories you get form a 20 ounce can of soda!

Sugary Facts

Calories consumed from eating fruits and vegetables are predominantly in the form of carbohydrate. This carbohydrate is often fructose, the natural sugar in fruit. It is well known that fructose is harmful when consumed in large quantities, and fruit is relatively high in sugar when compared to other foods.

This is where things begin to get a bit warped. Some people started to argue that all of this means that fruit is bad for you. However, it is virtually impossible to consume too much fructose by eating fruit. Feel free to grab an apple while we crunch the numbers to see why.

One large apple contains 23 grams of sugar, 13 of which are fructose and it will leave most people feeling satisfied. On the other hand, a 16 ounce bottle of cola has52 grams of sugar, 30 of which are fructose.fruit sugars

And you don’t quite get the same feeling of satiety. Also, let’s not forget the great nutritional value of the apple, as compared to the cola. And just to rub it in, a quick look at a cup of strawberries shows us just 7 grams of sugar, 3 grams of fiber, and nearly a day’s worth of vitamin C, with some healthy antioxidants, folic acid and potassium thrown in for good measure.

The sugar in soda is referred to as ‘added sugar’ and it is added (quite liberally at times) to most of the foods we consume. That takes in the brownies, breakfast cereal, barbecue sauce and ‘fruit’ juice. There is an over-abundance of evidence that added sugar is bad for you, and not just because of the speed at which it is absorbed and hits the liver.

Consider as well, that foods high in added sugar are usually also high in added fats, sodium and refined flours.

We must point out that dried fruit and fruit juices do not fall in the same boat (or sugar bowl) as whole fruit. In fact, some nutritionists will tell you that dried fruit contains an excess of sugar and therefore, more closely resemble commercial candy than they do fresh fruit.

In the case of fruit juices, even the ones you make at home are lacking in the rich fiber and some other benefits you derive from eating the whole fruit. A healthier bet is to go for a smoothie (whole fruit put in a blender), but watch what you add. And remember smoothies eliminate the liver pleasing, time consuming action of chewing.


So now you know sugar in fruit is not the bad guy. What we need to be weary of, is when sugar is taken out of its natural package and consumed in excess. So go ahead and enjoy the all-natural goodness of fruit.

An Easy Butt Workout for Beginners That’s Fun!

By Robert Worrell | Easy Exercise , Life and Stuff

but exercise

Toned arms, smooth legs, a tight core, all of them are important when achieving a great body. But don’t forget about the booty! If you feel like your butt could use some tightening, you have to do some squats and lunges to fix that. But these workouts can be so boring.

With that said, you can make them fun, and not have to suffer from exercise monotony. In this article, we’ll give you five ways you can improve your booty workouts and give them the spiced-up workout that it deserves. Plus you can lose some weight from problem areas!

Some people may think that exercise has to be boring, as if it’s a dead-end job. But working out can be fun, and by making it something you’re eager to do instead of an obligation, you will be motivated to do it more. Don’t do an exercise that you hate. There are alternate exercises that will deliver you the same results, and they can be fun to do.

but exercise

We’re going to list them off, and teach you how to adapt to them. By incorporating fitness workouts that are entertaining, you can enter the gym with a smile instead of an apathetic expression.

With that, let’s look at the five different ways you can have a creative booty workout. To begin, we all know your goal. You want a lifted, firm booty that makes all the men (or women) stare. The technical term for your butt is the gluteus maximus, and lunges and squats are known to tone it. Lunges are effective because they work out more than just your behind. They tackle your entire lower body, making it ideal.

For extra resistance, add some dumbbells while you lunge. It increases your arm strength, and provides a challenge. Avoid it if you’re new, however.

So what’s a lunge? To make it simple, it’s a thrust that’s sudden and forward. Your arm will be outstretched, as if you’re attacking or grabbing someone. You can also compare it to a move in fencing, where your main foot will be thrust straight, touching the floor, while your back leg is straight.

Let’s look at the workouts. We’ll begin with:

Backward Lunge

Stand straight and move your feet shoulder-width. Your hands should be on your hips, and you’ll be doing a backwards lunge using your right leg. Go as low as comfortably possible. If you can’t go all the way down, that’s okay. But make sure your back is straight and your left knee doesn’t move too far from your toe. Keep this position held for a few seconds, and return.

Forward Stepping Lunge

This one’s simple. You do the same thing you did with the first exercise, but reverse it. It does require a bit more focus. First, step forward and do the lunge position, making sure you balance everything. Keep your movements controlled and slow, and keep the pose held for a few seconds. Rinse and repeat.

Continual Lunge With Gliding Balance

Also know as a gliding lunge, you switch it up. You start backwards, go forward, and never move your foot to the middle. This is a more advanced workout, challenging balance, coordination, and providing more stress on that core of yours. Tips include keeping it slow and controlled, as usual.

The Lateral Lunge

Lateral sounds complicated, but it just means sideways. By doing side lunges, you can work out your thighs quite well. Begin with your feet together and your hands right on those hips. Step to the right using your right leg, and do it as wide as possible. Keep your left foot in the starting position. Keep that right leg straight, and sit yourself back.

Then, bend your left knee. Your right thigh should be about parallel to the ground. As usual, keep everything slow and straight, and your knee should be right behind the toe. Hold for a few seconds, and then return.

The Multi-Directional Lunge

Finally, we have the hardest exercise. Not only does it stimulate all the muscles as the previous four, but it also gives your brain a good workout as it tries to balance your body. You do one of each of the previous four exercises, beginning with your right leg and going to the left. Do all four, not stopping, and do ten sets, if you can. Your entire body will be feeling the burn!


These exercise are fun because they actually keep your physical and mental sides completely engaged. The complex movements will prevent boredom, and your mind will thank you for it later. Each workout will engage your muscles differently, so your butt will be strengthened on all sides, making it much easier. And soon, you’ll be having the booty of your dreams!

So what are you waiting for? Give these workouts a try. Your body will thank you for it later. You’ll be having fun, and you’ll soon sport a great butt to boot.

Location Matters when it comes to Nursing Salaries

By Robert Worrell | Life and Stuff

nursing salaries

Relocating to a new city because of a job can be a great opportunity to start afresh, especially if you are moving into a larger city that has much more to offer in terms of culture, entertainment, social life, and housing. Many people might not want to leave their home town, because they’ve settled down and gotten used to the surroundings and that’s fine, because it has its benefits.

Familiarity can make you feel secure and protected, but you might be missing out on something much better if you decide to stay put.

This is especially true when it comes to certain careers. For starters, moving to a larger city can mean a larger paycheck for the same job you are currently doing, and the differences can be staggering if you take the time to look online. For those who are working in or looking to begin a career in medical care, this article will illustrate how relocating can help them to earn more, while still doing the same job.

If you happen to be a registered nurse or a nurse practitioner, there are significant differences in salaries nursing salariesacross the states, which means you could be a looking at an increased quality of life. Living in a larger city does have its downsides, likes higher costs of housing, but if you were to find a city where you are paid more for your expertise, it can make up for it. Check out this website  and you can clearly see how much a registered nurse’s salary varies depending on the location. For example, annual salary for a registered nurse in state of Iowa is $52,540, whereas annual salary for the same job in California is $94,120, which is a tremendous difference, and it illustrates the range of salaries for the same profession.

It is exactly the same if you are a nurse practitioner. In District of Columbia, a nurse practitioner can earn $69,440 in one year, whereas a nurse practitioner in Alaska can earn up to $112,090 annually. States where you can receive higher salary are Hawaii, Oregon, Massachusetts, Rhode Island, New Jersey and California.

Also, larger cities have a higher population, which means there is a higher demand for certain professions, and medical professionals of all profiles are at the top of that list. This also means, since there is a demand for highly skilled medical personnel, that you would be able advance further through education and training, which means an even higher income.

The possibilities are great and the only thing that’s required of you is to relocate. As you have seen, the differences in salaries between states simply cannot be ignored, since they are so significant. Relocation does have its downsides, but once you’re gotten over that initial hump, you will find that it was a wise decision and a sound investment in your future. Registered nurses and nurse practitioners have a chance to transform their lives for the better, and it’s an opportunity not to be missed on. This is just one example of salary variations across different states – many careers have similar variations.

Improve Your Creativity in Six Steps

By Robert Worrell | Life and Stuff

Many people don’t see themselves as creative, even though everyone has that potential inside. Creativity is extremely important, and for many reasons. If you’re creative enough, repetition will never happen. Your old habits will never be the same, and you can work out relationships, solve problems, and have a better life.

Some people are born more creative than others, but overall, creativity isn’t about what you were born with. You can develop and expand your creativity, all through the power of practicing. Whether you’re an artist or a business owner, you have to be creative at all times. With that said, there are six steps that you should use every day. Not only in your art or work, but also with your daily relationships. With these steps, you can create your own habits and change them up. Speaking of habits, you should practice creativity whenever possible, and make it go together with other habits.

Here are the six steps.

Keep a note of your creative activities.

This sounds minor, but it’s the most important out of all the steps. If you’ve written or accomplished a task, write it down. Look at your cooking, art, your habits, photography, exercise, gardening, etc. You’ll see changes in your creativity, and it can affect you in small ways. Keep tabs on it at all times. Being aware is always your first step.creativity-99

You are your biggest critic.

So calm yourself down with the criticism. You may judge your works harshly, or not enough. If it’s too harsh, try to relax it a bit. Maybe give it a name, or make it a character. If it’s not enough, find ways where you can scrutinize your own creativity, but not so much that you’re putting down everything you do.

Look at all the tiny details.

Notice the smaller things in your room, like the color in the far corner, or how many blades are on your fan. With this, you can become more in control, and your surroundings have more life to them. Pay attention to minor details such as what foot you put your socks on first, or how many notifications you get each day. Look at ordinary objects through an extraordinary lens. By experimenting with commonplace items, this will enhance your creativity like none other.

Don’t be afraid to ask questions.

If you want to improve a craft, feel free to ask about something you’re unsure of. Forget that you’re trying to impress. Instead, take that risk to look dumb. Ask an expert on how to do something, or just question yourself. Figure out how and why you act the way you do, and forget trying to put on the best face for people.

Learn about mindfulness.

To put it in normal terms, mindfulness is when you’re paying attention and living in the here and now. Don’t worry about the future, or regret what you did in the past. This is a simple concept, but it has power. That’s not to say that you shouldn’t look at your past and future, but concentrate on the present. This way, you’ll bring out your creativity. You’re not focused on anything, and you’re always trying to make something new. Keep expanding your attention, and soon you’ll be creativity.

Don’t forget to embrace contradictions you may have.

If you’re an extrovert, you can also be someone who likes to keep to himself. You can be intelligent, yet dumb in some areas. You may be able to make decisions, but you can be indecisive too. Don’t try to be consistent. Instead, acknowledge your paradoxes and then embrace them.

To be creative, you need to practice and make it a lifestyle. A good idea to begin is to look at the young child. Everything they see is something new. From a new toy, to playing, to crawling for the first time, they see everything with a new lens. All you have to do to be more creative is to be like the child. Be curious, open to new ideas, and try doing the six rules as mentioned. Soon, you can be the most creative person around, and you can teach others too.

Flaxseed Oil and What it Can Do for You

By Robert Worrell | Eating Well , Life and Stuff


Flaxseed oil comes from, well, flax seeds, which have been used as medicine since ancient times. Even in modern day, people still acknowledge flaxseed oil as healthy, and its benefits are something to be looked at.

Containing some of the most potent amounts of omega-3, it’s something that’s definitely good for you, and this article will explain more.


Omega-3s are fatty acids that are well-known in the health community to help build health and prevent many diseases. They help to keep your cells in check and work well with one another, can improve cell walls, and can help to reduce inflammation. They help to lower your bad cholesterol and triglyceride levels in your blood, reducing your chances of heart disease. They help even more by lowering your plaque levels and keeping your blood vessels widened.

When it comes to diabetes, omega-3s tend to help lower the effects that insulin resistance has to your metabolism. This is due to the fact that it lowers your blood pressure and triglyceride levels. It can improve circulation and nerve function, two things that diabetes compromises.flaxseed_oil_34 But if you’re diabetic, high EPA fish oil may be your better bet, as it provides you with an enzyme known as delta-6 desaturase, which many diabetics lack.

For depression, there’s research that omega-3s can help reduce the risk of depression. Of course, you should see a professional if you’re suffering from depression, but they should recommend a healthy diet of omega-3s and exercise is another great defence.

What a Lack of Omega-3 Does for You

On the flip side, having too little omega-3 can be detrimental to your health. You may have mental health problems, including poor memory, depression, low brain function, trouble sleeping and more. Your immunity may be compromised, you may have an increase in blood clots, tingling hypertension, and so much more. Yikes! flaxseed_oil_34flaxseed_oil_34

Despite the healthiness of it, many people do not get enough omega-3 in their diet, and odds are, you aren’t either. But you need plenty of omega-3 to stay healthy, and make sure the ratio of omega-3 to omega-6 is good, or else face inflammation issues if you consume too much omega-6. Your ratio of omega-6 to omega-3 should be 2 to 1, or at least 5 to 1.

So how much omega-3 does the average American consume? According to some studies, it’s anywhere from 20 to 1 to 50 to 1. You can blame processed foods and a poor diet for that.

Why Flaxseed Oil is Needed

Flaxseed oil is one of the biggest sources of omega-3s out there, and it’s easily available. You can cook with it, take it in supplemental form, which can be bought in any pharmacy, and so much more. You don’t need to shell out too much money to stay healthy.

If you haven’t already, put some flaxseed oil in your diet today. You can never have too much omega-3, but you can have too little of it.

How to Meditate and the Benefits

By Robert Worrell | Easy Exercise , Life and Stuff


Whenever meditation is brought up in casual conversations, the average person will often times find their mind involuntarily wandering to imagined scenes of Asian monks seated in temples or atop mountains. While there is some truth in associating mediation with monks – individuals who are often cited as being embodiments of both spiritual and religious energies – these techniques are far more than that beneath the surface.Continue reading

Getting Sufficient Sleep At Nights: Waking Up To A Happier You!

By Robert Worrell | Life and Stuff


It should be as easy as falling off a log, however falling asleep at nights – and staying asleep – can be quite frustrating for many of us. In fact 30 percent of American adults are reported as having some difficulty with consistently getting sufficient sleep. This is of concern since getting insufficient sleep has been linked to several chronic diseases as well as to a shortened lifespan.

If we take a close look at how we operate throughout a regular day, we will see that most of what we do is not really conducive to us maintaining a natural cycle of sleeping and waking. Our inborn circadian rhythm becomes adversely affected by the many unfavorable external cues in our daily routine.

The constant glare of the computer screen and the hectic schedules we try to maintain interfere with our ability to get truly restful sleep when we need it.

Take heart in the fact that there are ways of tackling whatever it is that is stealing your zzz’s. The following is a look at some sleep problems and ways in which they may be corrected. Certainly, there is no cure-all, and you may need to try a few suggestions to find the one that works for you.

Also, you may be affected by more than one sleep deprivation issue requiring you to take them on one at a time. Just bear in mind that getting the sleep your body needs is vital for keeping you psychologically, emotionally, and physically strong.

1. Aches and Pains

Though they may not initially affect the quantity and quality of your sleep, aches and pains can set you up for a cruel pattern of pain leading to lost sleep leading to more pain and then to less sleep as the nights roll by. There are several approaches to lessening the pain and adding more hours of beneficial sleep to your night.

The first practical thing you could try is to simply avoid sleeping in a position that causes pressure on the site of your pain. A good deterrent for inadvertently rolling over onto the painful side is a tennis ball (or similar object) tucked into your clothing on that side.

Something else to try is a gentle massage of the painful areas (as long as it does not bring discomfort).
Also, do not go for vigorous exercise, especially when it is nearing your bedtime. Instead, try to do some light exercise in the afternoon.

Deep abdominal breathing or other relaxation techniques may prove helpful in relaxing aching muscles and joints, making it easier for you to fall asleep.

2. Disturbing Bedmate

The reason for your inability to get sufficient shut-eye may be lying fast asleep beside you. If you are a light sleeper it may be difficult to get sufficient sleep if your partner snores, moves around a lot in their sleep, is an early (and noisy) riser or bounces into bed just as you are hitting your deep sleep cycle.

To deal with a sleep-killing bedmate the first approach is to talk about the problem with emphasis on the fact that it is ‘our’ problem.

Below are a few other options you should consider:

If the problem is snoring, a change in sleep positions for your partner may be the solution. Equally useful are a wide variety of gadgets on the market to help eliminate snoring. To be on the safe side have your partner checked for a condition called sleep apnea – a sleep disorder in which there are pauses in breathing or instances of shallow or infrequent breathing during sleep.

In the instance that you have a partner that’s a restless sleeper, you may both decide to try switching to a bed with firmness controls, to see if that prevent you from waking with their every toss and turn. Simpler ways of shutting out the distractions include eye covers, earplugs and white-noise machines.

Each takes some getting used to but they are worth a fair try. If all else, fails then your partner may need medical attention to help them get over the condition.

In the case of your sleep being disturbed because your partner wakes before you or comes to bed after you do a bed with firmness controls may again be the answer. Also, consider installing dimmer lights that won’t jolt you out of your slumber when your partner needs to find stuff in the room.

If they use an alarm clock, suggest putting it on vibrate mode and low volume with something less annoying than a constant high pitched beeping.

3. Something On Your Mind

For most of us the busy day does not end when we crawl into bed. Rather, we are preoccupied with going over details of the past day and planning for the day to come. In some cases even if we are able to shut out all the niggling concerns and fall asleep, we wake prematurely and all the anxiety returns making it difficult to fall asleep again. Try these next points to help clear your mind and ease you off to sleep.

Relax. Have a warm and massaging bath or shower;sleep_relax_33 do breathing exercises; close your eyes and practise chanting; or do some light stretching.sleep_relax_33 These will help you shed the worries of the past day and the day ahead.

Let your sense of smell help you drift off to sleep. Try scents like lavender and lemon which have been reported to have a calming effect.

Consider reducing your caffeine and alcohol intake, particularly in the evenings. This will help to ensure that you are not being kept awake when your body is ready to fall asleep.

Since sleep begets more sleep, try grabbing a nap for 10 – 20 minutes in the afternoon. It will help to ensure that you are not too tired to sleep (strange but true).

4. Where You Sleep

Quite often your lack of sleep cannot be blamed on yourself or your partner. What’s wrong with you getting all the necessary rest?The environment you are trying to get it in. Take a moment to think about it and you may just be able to pinpoint the factor in or about the room that is leading to your sleep deficiency. Some of the usual suspects are highlighted below.

Too much light is one of the most obvious environmental issues affecting a person’s inability to either fall asleep or stay asleep. We are biologically wired to the rising and setting of the sun – it is the most important driver of our circadian rhythm. It is natural for us to sleep at night and wake as the morning comes. Changing to curtains that completely block out the sunlight is one option for getting extra sleep past sunrise.

Noise level can also affect the quality of your sleep. Some persons find it easier to get to sleep and stay asleep with background noise such as from a white noise machine or even a music player. These help by supply a providing a constant, even sounds that mask any sudden and jarring changes in the surrounding noise level. Studies show that often it is not the sounds themselves that wake us, but the change in the sounds. Ever wonder why a baby will sleep through the noise of the vacuum cleaner then wake as soon as it is shut off?

The temperature of the room is often an overlooked cause of sleep problems. Daily temperatures are affected by the sunshine, and hence our sleep cycles are affected by both in the same way. A thermostat is very useful for keeping the room at a comfortable temperature while you sleep. Otherwise, you may simply need an extra blanket, or perhaps no blanket (and no clothes!).

The firmness of the bed is one easy to appreciate cause of losing sleep. It’s either too soft or too hard. Consider changing the mattress, preferably to one with firmness controls.

5. Difficulty Staying Asleep

This sleep issue can perhaps be regarded as adding insult to injury, because it is often combined with one or more of the sleep stealers listed above. If you suffer from a chronic inability to stay asleep ensure that you seek medical advice so as to rule any serious medical issues.

If none is indicated, then levels of melatonin production may be the root cause of your wakefulness. Melatonin is a hormone that controls our daily night-day cycle. In other words, it helps our bodies follow the natural biological rhythms of sleeping and waking.

Your body produces melatonin normally in the absence of light. So consider staying away from bright light for the last couple of hours leading up to your bedtime.sleep_blue_light_33 This could mean shutting off the cell phone or computer and reading by dim or candle light.

If you find it difficult to stay away from light altogether or even to remain in dim lighting, then there are glasses with amber-colored lenses that block blue light.

This helps since blue light has been shown to be the part of the spectrum that significantly reduces melatonin production. You may also consider installing a program such as f.lux (free on line) to gradually adjust the levels of blue light emitted by your computer or cell phone screen as the day progresses.

Melatonin is available as a supplement for those affected by sleeplessness. Just be sure to take note of how it works for you. Some persons find that quick release melatonin helps them to fall asleep but they then wake a few hours later and find it difficult to go back to sleep. In these instances sustained release melatonin is a better option. The slow release of the hormone ease you off to sleep and it helps to keep you asleep.

You body deserves the restorative goodness of a good night’s sleep. You are not doomed to going through the day like a zombie or to falling asleep at your desk. Whatever the reason for your lack of sleep, you can rest assured (pun intended) that there is most likely a way to identify it and put in corrective measures to help you get the sleep you need.