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3 Confirmed Tips To Help You Beat Your Drug Addiction

3 Confirmed Tips To Help You Beat Your Drug Addiction

According to a survey published by the Substance Abuse and Mental Health Services Administration (SAMHSA), the number of Americans aged 12 or older who are using elicit drugs has increased over the last decade. From 2002 to 2014, there’s a 2% increase in this population who are taking elicit drugs.

Using elicit drugs comes with addiction and it’s the worst thing that someone could ever put himself or herself into.

Drug addiction is a disease that affects so many people throughout the world. It’s when someone can’t stop taking a drug even when this person wants to. Most addicts know of the negative effects that the drug is having on their lives, but the urge is just too strong to resist.

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In the past few years we’ve heard of many famous individuals who have lost their battle against this disease. Some of them have fought for a long time, but they couldn’t come out triumphant. That tells us how difficult it is to successfully stop taking an addictive drug.

Nonetheless, being difficult to quit doesn’t mean it’s impossible. With the right attitude, desire, and good familial support one can definitely achieve that successfully. In fact there are many rehab centers throughout the United States that can help you with your addiction.

As a Floridian I can point you to one in Florida where people who are suffering like you usually find the help they need. But you should be able to find drug rehab centers in each one of the states.

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Given the fact that it’s extremely difficult to win a drug addiction’s fight, I’m going to give you some tips that may help you throughout this journey.

1. Write down a list of all the harmful effects of your addiction

It’s strongly advised that you generate a list of the negative effects of your drug addiction. In so doing you’re becoming more aware of what this drug is doing to your body as well as your life in general.

Being able to see all the negative effects of the drug you’re taking on paper right in front of your eyes can prompt you to seek for help. In order for you to be helped you’ll have to ask for it, and for you to ask for it you’ll need to admit to yourself that you’re in need of help. Therefore, a list can be very helpful to you.

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2. Write down how your life will be changed positively once you quit

Being addicted to drugs can take over one’s life entirely. When you’re addicted to a drug you’re always on the lookout for your next dose even before you take your current one. As a result your life becomes dedicated to only one thing, which is to satisfy your addiction’s urge. There are so many beautiful things in life you can enjoy doing rather than being stuck on a drug. But as long as you’re in the addiction phase nothing else would seem to matter to you.

This is where this list comes into play. Seeing all the good things you’re missing out on can give you a huge push toward ceasing to use your drug of addiction. At this point you might think about joining a rehab center which is the right thing to do.

3. Don’t rush with the program

When you check yourself into a rehab center you shouldn’t have a set exit time in your mind. The reason for that is because the length of time you’ll have to spend in that program will depend on how much or the kind of help you need.

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However, there’s a minimum number of days required in order to successfully achieve your goal. Research suggests that someone who’s in a rehab center should be treated for at least 30 days. Anything below 30 days would be less likely to work.

To conclude

Drug addiction is considered to be a disease. As of today it’s an epidemic that’s destroying many lives throughout the United States. Unfortunately, we don’t hear about that from the media until a very famous person has lost his or her life due to his or her drug addiction.

The good news is that there’s help for you out there. You can find help from any rehab center that’s in close proximity to where you reside. Most of them won’t cost you too much because they want you to get better.

What you’ve just read from this post shouldn’t be ignored because you’ll need all the help you can find. I wish you a successful treatment!

Featured photo credit: Galleryhip.com via healthcomu.com

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Last Updated on October 16, 2018

The Ultimate Guide to Help You Sleep Through the Night Tonight

The Ultimate Guide to Help You Sleep Through the Night Tonight

It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.

If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”

One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night.[1] So what could possibly be causing this insomnia epidemic?

Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.

In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.

Why you can’t sleep through the night

The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night.[2] Here are the main ones that the average person faces:

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Stress

If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.

Exposure to blue light before sleep time

We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.

While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.

Eating close to bedtime

Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.

Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.

Rule of thumb: eat 3-4 hours before bedtime.

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Medical conditions

In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.

The vicious sleep cycle

The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.

Here’s an example of a bad sleep pattern:

You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.

    You can imagine what could happen if this cycle repeats over a longer period of time.

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    How to sleep better (throughout the night)

    To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.

    1. Take control over the last 90 minutes of your night

    What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.

    Here are a few suggestions:

    • Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
    • Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
    • Find an activity that helps you to wind down  This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
    • Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
    • Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive

    2. Eat the right nutrients (and avoid the wrong ones)

    What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:

    • Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
    • Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
    • Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
    • Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.

    3. Adjust your sleep temperature

    Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.

    Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.

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    Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature

    Sleep better form now on

    Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.

    I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.

    As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!

    Featured photo credit: pixabay via pixabay.com

    Reference

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