Beauty Tips - Natural Health Care Tips

FOLLOW YOUR NOSE.

admin — Tue, 13 Jul 2010 07:17:19 +0000

However beautiful you may be by now, there’s one thing which is almost more important than having the most perfect skin or the most glorious hair in the world and that’s the way you smell. The most important thing of all, of course, is that you shouldn’t smell nasty and after making quite sure of that, you can go on and make yourself smell really nice.
The first thing to face up to is that everybody is potentially smelly. That may sound horrid, but it’s something you should bear very firmly in mind. That way you won’t try to dodge the issue and you won’t feel bashful about being presented with the facts either.
What then, makes you smell? Most people think it’s perspiration plain and simple, but in fact that’s wrong. There are two types of gland which makes you perspire, the eccrine which are all over the body and which control the body temperature by evaporation of perspiration and the apocrine which are the real villains. They only make their appearance under your arms or other narrow areas of your body. Fresh perspiration has absolutely no smell at all; the nasties start when bacteria, on the skin’s surface, ever ready to do their thing, start to decompose the perspiration. The only way to cope with the problem is to frustrate the bacteria in their work. Obviously you start with washing, thoroughly and every day, paying particular attention to potentially smelly zones like armpits, so that you remove every trace of stale perspiration. However, the most thorough scrubbing in the world won’t solve the problem for more than a few hours. Bacteria don’t wait politely until it’s bath time again to get going, and you need something to help. Help comes in two guises, often confused in people’s mind: deodorants and anti-perspirants. Deodorants contain an active bactericide that reduces the amount of bacteria on the skin’s surface, and therefore, obviously, reduces the smelly decomposition. Anti-perspirants go one further and partially close the sweat glands, so there’s less to start decomposing in the first place, if you perspire heavily, then choose an anti perspirant, if you don’t then a deodorant will probably do. But you do need one or the other. Use a deodorant every single morning, without fail, and then you will be ‘nice to be near’. Having got rid of any possibly nasty smells, then, how about adding some nice ones? Nothing lovelier than to waft round all day in a cloud of fragrance, and to be known for your perfume as much as your looks.
Whatever your preference, scent should become a part of your daily life. Don’t think of it as something to wear only occasionally or as the last thing you add before leaving the house. Learn to layer it splash on cologne or eau de toilette directly after a bath or shower (after drying yourself) and use matching scented soaps, bath oil, powder and deodorant then follow with the most concentrated version and use it sparingly. Your scent should be as personal as your signature.
DO’S AND DON’TS.
Don’t mix scent with the sun. Some ingredients, when exposed to skin and sun, can cause allergies, rashes or brown patches. So if you are spending time outside in hot sun, on the beach or water or skiing in the mountains keep your fragrance for evening allure.
Do store scent in a dark, cool place. Light can cause chemical reaction and change the nature of the fragrance. If it’s well sealed and well stored, it will last about a year and still be true unsealed, exposed to light and heat, it oxidizes and deteriorates quite fast.
Don’t try more than three scents at the same time when you’re contemplating something new. This is about as many as the average nose can accept before becoming tired.
Don’t try and transfer your favorite scent to a plastic bottle for traveling it tends to evaporate through plastic and you may lose it all. Travel with a purse spray or a small sealed bottle that’s not plastic.
Do try spraying your ironing board with fragrance before ironing shirts and dresses.
Don’t waste your scent on the air instead of on you. Once a bottle has been opened, use it, it will only evaporate and lose its potency if you try to save it.
Don’t through your empty scent bottle keep opened it in your unironed clothes in your cupboard, it will give fragrance to your clothes and cupboard as well.

MAKE UP FOR DIFFERENT SKIN COLORINGS.

admin — Mon, 12 Jul 2010 16:56:23 +0000

VERY FAIR SKIN-
With silvery blond hair needs the greatest possible care in make up. The skin tends to be delicate, often very sensitive and dry and must always be protected from the sun. Moisturizer is essential at all times and should always be used under foundation. Only the lightest foundation is needed to achieve smooth creamy texture which is the first step to porcelain pink-and-white looks; alternatively gel make-up gives a tinge of honey color that is very attractive but almost impossible to acquire safely from the sun. a light hand is the golden rule for fair good looks, experiment with almost any color you like but stick to the lightest shades. The prettiest natural look for daytime is to make the most of the eyes, shadowing them in neutral colors that blend with the eyes, intensifying with kohl and mascara, shining lips with gloss and just a hint of blush.
NATURL BLONDES.
Natural blondes and particularly dark blondes, often have a lot of red in their hair color; their skin tends to burn easily and freckle. Like redheads. But they can take stronger colors than the very fair and have more choice than red heads. They are often considered the lucky ones, any color looks good on them. However, their skin is likely to be on the dry side and they should be careful using strong colors as their make-up should never be harsh. It’s easy to look washed-out wearing bright colors, but if you‘re fair-skinned and blond, be careful not to look over made-up. Choose a light-textured foundation (which allows your skin to show through) in a shade nearest your skin tone (test on the side of your jaw and choose in good daylight). Smoky colors plum grey, green, blue look good around the eyes; use a pink to plum blusher and true pink or real red lipsticks.
DARK SKINS.
Girls with dark skins and dark brown or black hair often complain their skins are greasy and their make-up too shiny. This normally begins to disappear in their thirties, but then the danger is that the skin often goes very dry and, if neglected or not cleaned meticulously, may develop a grey or ashy look.
Dry skins need little or no tinted foundation or powder as they usually have natural bloom and good all-over tone, but, if patchy, make-up can help to even out the tone; often a gel-bronze foundation are not usually flattering and cool brown and earthy shades are best and the gel or liquid varieties rather than stick or cream are usually most satisfactory. Blushers in brick or wine shades (it’s usually better to avoid light pink or red) and lipsticks in earth tones or wine are most becoming. Girls with the lighter types of brown skin can look wonderful with the brilliance of a true red r cyclamen pink. Pearlized lipsticks are inclined to make mouth look larger; well defined mouths usually look best with a minimum of color, just glossed.

HOW TO CARE OF WOOD OUT DOORS-

admin — Sun, 11 Jul 2010 11:52:24 +0000

In the garden, sheds, gates sets and rustic work will all last longer if protected from decay and for such items n organic solvent type of wood preservative should be painted on in two liberal cots or sprayed at coverage of about 4.5l ( gal) to 28 sq. m.(300sq.ft) of surface area. If dipping is convenient, small timbers should be dipped for 3-5 minutes and large timbers for ten minutes. Wooden post ends to be sunk into the ground should be stepped for at lest an hour or, better still, overnight in good proprietary wood preservative. Organic solvent wood preservatives are available in clear brown, or green, the green being specially made for wood that may come into contact with plants. It is also possible to buy cedar wood water-repellent finish which is ideal for maintaining the rich color of western red cedar or for giving cedar color to other outdoor timbers.
Woodworm- The grub or larva of a wood-boring beetle is usually introduced by bringing an infested wood or wicker articles into the house. The insects then fly to infest other pieces, so always check recently purchased articles for a sprinkling of pinhead-size holes. The attack often starts in the cheaper softwood at the back or bottom. These holes are the result of the adult beetle hatching inside the wood and boring out to escape from part turpentine mixed with one part linseed oil.
Small scratches and gouges- Use wood turner’s cement, also called stick shellac, stick filler, furnisher’s wax. It looks like a thick crayon and is applied by simply ‘pencilling’ along the line of the scratch for deeper scratches, melt a bit of the crayon with a match, dropping it on to a warm palette knife. Spread this onto the area, and remove the excess by polishing with a cotton rag.
This stabilizes the wood and prevents cracking as well as discolouration by weathering. It stops wood going grey, preserves it, and cannot peel, flake, crack or blister. Maintenance is simple, just wash off surface dirt and apply another coat. A clear water-repellent finish Is also available. These are ideal for treating cladding, room extensions or sheds and fencing. Garden furniture may be of celcurised softwood which needs no further preserving, but the traditional garden seats, benches and stools are in elm, teak or oak and all these will benefit from an occasional coat of teak oil to restore some of the natural luster that exposure to the weather will remove.

How to Change Your Eating Habits

admin — Thu, 03 Jun 2010 12:40:33 +0000

Some time we eat in such a thoughtless, haphazard way that you can’t remember what you ate or where and when you ate it. Worry, fear, tension and depression can cause you to eat too much or too often. Boredom drives you to eat more than you want or need. On other side if you live on snacks all day, then you are kidding yourself that you have hardly eaten a thing. It is important to eat three meals a day, however small and unconventional. You can have snacks too, but do plan them. If you sample food while you are cooking, limit yourself to a specific amount like two or three teaspoons full per dish. Leftovers should go straight into soup, the freezer, the fridge or the bin. Aim to eat sensibly and set times. If particular foods are a problem because you can’t eat them in small quantities, keep them out of the house, or at least out of sight. In time you should be able to desensitize yourself to them.

Find what prompts you to eat then learn to break the link with food. It may be a feeling. The ones to track down are those that turn you to food – anxiety, hurt, depression, anger, boredom or excitement. Ban eating for at least an hour after the next bout of anxiety, hurt or whatever. Fight boredom with activity. Reading or television helps in this matter. Relieve stress and anxiety with exercise or relaxation if you are anxious, find out why you feel so.

In restaurants learn to order salad dishes and skip courses, though if you do succumb to the chocolate mousse don’t give up altogether. At parties fend off friends who press rich foods and second helpings. Organize a wholesome snack for teatime. Allow yourself treats and try not to distinguish between ‘dieting me’ and ‘non-dieting me’. Unless you know which foods are fat-packed or over-sugared and high in calories, you may choose the wrong ones. Many people think cheese and sausages are protein and therefore ‘good’, without realizing that the protein comes with a great deal of fat. Aim to improve your knowledge of food values.

The overweight often bypass breakfast, leave out lunch or eat lightly at midday and concentrate their eating on the evening meal. The drawbacks to this are both physiological and psychological. It is bad for their heart, their willpower and their weight. Far better to follow the old adage: ‘breakfast like a king, lunch like a prince and dinner like a pauper’.

If less than three meals a day are eaten, cholesterol levels in the blood show a tendency to rise. Research has shown that the person who eats three meals a day is less likely to put on fat than the person who eats the same number of calories at a single sitting, especially in the evening. By missing breakfast, you are avoiding food at a time when self-control is high (in the morning and early afternoon) and eating more when resistance is lowest (in the evening). When the time for dinner comes, the body is famished and control goes by the board. And overweight people rarely stop at dinner. The leisure activities are also likely to culminate in eating, and this regular refueling may continue unabated until bed time.

TENSION RELEASE EXERCISES.

admin — Sat, 01 May 2010 09:56:47 +0000

Overeating, heavy drinking and smoking are some of the most common ways in which people attempt to cope with tension; They are damaging to health both because of the direct physical effects they have and because they are habits that reduce our sense of control over our lives. This sense of being in control, of feeling that we are acting out of choice and can influence events, is beginning to emerge as the single most important prerequisite for mental and physical well-being. The secret of relaxation, whether snatching a few minutes out of a busy working day or floating off before going to sleep at night, is not to try too hard.
A number of studies by doctors and phychologists around the world have shown that a perception of helplessness may play a part in causing illness and can influence the eventual outcome. A sense of powerlessness may also be the critical factor in preventing people from slimming successfully. We have choice of two very effective techniques to pick from a sequence of tense-and-release exercises or simple meditation. The exercises work directly on the main muscle groups, on the principal that anxiety and muscular tension are inseparable.
Deep relaxation, a skill which needs to be learned and practiced, will enhance your sense of control in several ways:
* By curbing bad habits such as overeating, drinking too much or smoking. ‘Tension control reduces harmful displacement activities resulting from nervousness, particularly excessive eating and anxiety nibbling.
* By making you feel more energetic and confident. ‘Your energy reserves and vitality are raised when you control stress, so that your body image improves and confidence is boosted.
* By making you less likely to over-react emotionally. Relaxation lowers the physiological arousal that triggers emotions. So you will feel calmer and more efficient.
Exercises.
These are best done lying down in a warm, quite room with dimmed lights. But they can also be done sitting down.
Lying down: Lie on the floor, preferably on a rug or blanket, arms by your side but not touching the body, feet pointing outwards. If your neck needs support, use a cushion or pillow or, better still, a book or books about 2 ½ inches thick. If you have a sway back or pain in your lower back, put a pillow under your knees to take the strain off the lumbar region, and keep them slightly bent.
Sitting: Sit with your lower back supported. If the chair has no headrest to lean back against, you will need to clasp your hands behind your neck in order to tense your neck muscles.
How to do them: Work from top to toe, tensing and releasing each muscle group in turn. Hold each position for about 10 seconds, then release. Pay attention to the muscles relaxing and make a mental note of what it feels like for specific muscle groups to let go. After about 15 seconds, move on to the next group.
1. Eyes and forehead. Close eyes; screw them up tight, frown hard.
2. Jaw and tongue. Clench jaw, press tongue against roof of mouth. Clench your jaw, clamp your teeth together and feel the tension radiating outwards towards your ears. Release, let your mouth drop open and your tongue lie flat. Swallow and feel your throat soften as the tension subsides.
3. Neck. Press head against floor, pillow or seat, or clasp hands behind head and press head against hands.
4. Shoulders back. Draw shoulders back, as though trying to make shoulder blades touch.
5. Shoulders up. Hunch shoulders, as though trying to touch ears.
6. Arms. Straighten arms, clench fists and tighten arm muscles.
7. Abdomen. Draw in abdominal muscles, as though trying to touch spine with abdomen.
8. Buttocks. Squeeze buttocks together. Pull your buttocks close together, hold them there and release.
9. Legs. Straighten legs, bend back feet and tighten leg muscles.
10. Toes. Stretch your legs, Scrunch up toes and squeeze, pointing the toes down towards the floor as far they will go. Hold the stretch for a few moments, then stretch again and release, feel the tension gradually ebb away.
11. Checking. Check that eyes, forehead, jaw and tongue are relaxed without tensing these muscles first.
12. Verbally. Say to yourself, ‘I am completely relaxed from my head to my knees to my toes’ as you feel a wave of warmth and relaxation wash over you from head to foot.
At the end of the sequence you should be feeling warm and very relaxed, as well as refreshed; you may even have a sensation of almost floating. Do these exercises at least once a day, preferably twice, any time you feel under pressure, anxious, aching or tired. After a hard day they can be as restorative as a nap.

THE HOME WORKOUT.

admin — Mon, 26 Apr 2010 05:52:20 +0000

It is not hard to get fit and stay fit. The old idea that being fit meant getting up at dawn, taking a cold shower, running long distances to work up a sweat and exercising to the point of exhaustion, is now completely devalued. The trouble is, the myths and misconceptions persist. People still believe, for example, that exercise only starts to do you good when it hurts. Precisely the reverse is true if it is hurting, it is probably doing you harm. During the last three decades there has been a revolution in thinking about physical fitness. It started when doctors and other experts began to investigate not how much exercise an individual needed to take to be fit, but how less can work. The results were amazing that whole range of different tiring and complicated exercises were unnecessary and few simple exercises were sufficient to achieve and maintain all-round fitness. It is discovered that burn up 300 calories a day in physical activity helps to prevent gain weight and raising the heart rate to 120 beats a minute for at least three minutes every day to exercise the cardiovascular system. Many people fulfill these requirements during the course of a normal working day. A busy housewife, for example, bending and reaching to dust the house, walking to the shops, carrying her bags home herself and then doing the ironing, almost certainly completes the schedule. There are many home workouts for the average reasonably active persons who really want to lose weight.
Room running.
It is possible to have a good run even in a small house or flat. If you don’t mind being seen by neighbors, you can include any paths outside the building, otherwise set up a track around one or more rooms, moving the odd piece of furniture if necessary. Set off at a gentle jogging pace you can keep up. If you get out of breath, slow down to a walk until you get your breath back. If you really short of space, run on the spot, preferably on carpet, raising your feet at least four inches off the ground.
Dancing.
The aim of this part of the home workout(which should last five minutes) is to move about vigorously, extending muscles further than before, burning up energy and mobilizing fat from your body reserves. Vigorous disco dancing is ideal, and other types of dancing are almost as good if they are done at a brisk tempo. If you like, choreograph your routine. It is important to keep moving, so if you find yourself getting really out of breath, slow down to half tempo for a minute, then continue at the faster speed. Play some music with a strong beat at a moderate speed. Walk sideways to the left following the rhythm of the music, clapping to the beat as you go. Take four to eight steps and walk back again. Do this six times. This should get you used to the rhythm.
Stair climbing.
Your aim should be to walk up a total of about 100 steps in two and a half minutes. In practice this will probably mean going up one flight between six and ten times. If the 100 steps take you less than two minutes, you are doing well. If there no stairs where you live, you can get a similar effect by stepping on and off a low stool, or more strenuously, a chair. Alternate your leading foot. This exercise is more strenuous because there is no period of rest equivalent to going downstairs. Try to keep going for a full minute, rest and do more. If you find this too difficult do room running instead.
Skipping.
This section lasts two and a half minutes. Skipping is a demanding exercise which burns up two or three times as many calories per minute as jogging. It requires skill. Even people reasonably fit may find it difficult to begin with, and will have to concentrate on developing their skill. Begin with the basic skipping step: feet together, weight on the balls of the feet, arms at the side, knees slightly bent. Practice about 50 skips without the rope. Then start skipping with the rope, remembering to start with it behind your feet avoiding the common mistake of jumping too soon and getting your legs tangled in the rope. It exercises the heart and lungs as well as the legs, arms, chest and shoulders.

WHY EXERCISE IS ESSENTIAL?

admin — Sun, 25 Apr 2010 07:37:19 +0000

Maybe you have only a few pounds to lose. You find most exercises difficult and boring. Do you really need to punish yourself with exercises when you can starve for a week and watch the weight fall off? It was once believed that cutting calorie intake was the only way to lose weight, that you would have to walk 32 miles to lose a pound, and that exercise only sharpened your appetite. But recent research shows that exercises sets up various changes in your body which help you to slim and balanced diet help you stay slim without starving yourself.
In people who take little exercises, appetite signals seem to go astray, so that you feel hunger inappropriately. Exercise actually improves the efficiency of the appetite regulation centre in your brain so that you feel hunger only when you need food. A complex series of hormonal changes occurs so that your body can distinguish between real hunger and false appetite. This is what happens when you exercise. Many scientists now believe that exercise lowers the ‘set point’, the point at which your weight tends to stabilize. Exercise is the only way of lowering this set point permanently.
Without exercise, attempts to slim demand enormous self-control and are likely to become increasingly difficult because body weight tends to return automatically to the set point. Strong-willed individuals who have endured the pangs of dieting may end up weighing less, but much of the loss will have been muscle. When muscle is lost by dieting the ability to burn up energy from food decreases and so less food must be eaten if weight is not to be put on more quickly than before. Those who do continue to diet successfully by self-starvation often acquire a rather drawn appearance, with thin sagging skin supported by insufficient muscle. The same loss of muscle occurs after years of a sedentary lifestyle, and to most people as they get older and take less exercise. The figure then begins to sag even though body weight may change hardly at all.
Exercise produces a better body shape and a more youthful appearance. Fat particularly tends to go from the hips with walking or running. Even if your weight changes only a little exercise will change your shape for the better. Exercise tones the body, alerts the mind, increase resilience to physical and psychological stresses, firms muscles, loosens joints, banishes stiffness and general aches and pains, builds up the efficiency of heart and lungs. Without exercise health suffers because it is impossible to balance the diet properly. A diet adequate in nutrients contains too many calories for someone who is inactive and so weight is gained. Alternatively, if the diet contains only the small number of calories necessary for a sedentary life then it is inadequate in nutrients and so health may suffer.
Exercise lowers blood cholesterol, helps overcome insomnia, regulates appetite and generates a vigorous and vibrant sense of wellbeing.

THE SUGAR TRAP.

admin — Sat, 24 Apr 2010 13:22:19 +0000

A heaped teaspoon of sugar contains about 30 calories, so a person who drinks six cups of tea or coffee a day, each with one teaspoon of sugar, is consuming 180 calories. Soft drinks such as seven-up, tango or coca cola contain the equivalent of at least four teaspoons of sugar each. A ripe apple contains only about 12 percent of sugar, an orange 9 percent and a banana 16 percent much less in percent terms than a biscuit, cake or many other prepared foods. The sugar in fruit is encased in the fibrous structure of the flesh and is released slowly furthermore, sugar in fruit is mostly of a type called fructose, which is converted more slowly by the body into energy.
Therefore fruit is a good way of satisfying a taste for sweet things. If you cut out six teaspoons of sugar a day you can eat two medium apples and a banana without consuming extra calories and of course the fruit will be much more filling and nutritious.
Understanding where the sugar in our diet comes from is an important part of diet plans. It is valuable to increase your knowledge of the quantities of sugar which are added to prepared foods, so that you can reduce your intake of nutritionally empty calories.
Some people who have great determination find they are able to give up something easily once they have decided to do so. If you come into that category all you have to do is to give up sugar in all drinks, and choose carbonated mineral water or tap water, instead of soft drinks and squashes. For those who do find it more difficult should take low calorie soft drinks or squashes. This means that you will get an immediate reduction in calorie intake without having to change your taste for sweet things. At the same time set yourself a target of two or three weeks in which to give up sweeteners altogether, and week by week reduce the amount you take in drinks. Check out the labels on all the foods before buying ingredients are generally listed on packed foods, if sugar is the first, second or third ingredient, the product must be very sweet and should be avoided. Jams, ketchup, chutneys or pickles, though sweet, are used in relatively small quantities combined with other foods, so their sugar content should not necessarily stop you from using them, just be careful about the quantity.
Stop buying biscuits, sweets and chocolates and stock up on fruit and vegetables instead. Eat fresh fruit instead of gateau or cheesecake. Bake teabreads and fruit loaves, which generally contain much less sugar than cakes.

NOCTURNAL BEDWETTING.

admin — Thu, 04 Mar 2010 13:11:37 +0000

Nocturnal bed wetting bedwetting (enuresis nocturna) as a disturbance is so important that it must be particularly stressed in is . It is extremely widespread; 10% to 15% of all children suffer from it. Often the condition is wrongly diagnosed and is not properly understood by doctors. Certainly the symptom of bedwetting cannot be overlooked. What is meant, though, by wrong medical diagnosis of the condition is the failure to distinguish accurately between the two forms of bedwetting. The cause of each is fundamentally different and therefore requires a different therapy. Anyone who does not know this will moreover wonder why this phenomenon accompanying a child’s sleep is considered a sleep disturbance. In fact, it must be regarded as a real symptom of a sleep disturbance. What is meant, however, is not secondary bedwetting that occurs among children who were dry a moment before the incident and who already have mastered at around age two the complicated task of controlling their bodily functions. The cause of this form of wetting can be prompted by a withdrawal of love resulting from the arrival of a new sibling or as a protest reaction against a decisive change of surroundings such as being placed in an institution or clinic. Such trauma causes the child to regress to earlier behavioral patterns, consequently losing the already learned capability of reacting to the stimulus of a full bladder by getting up and emptying it. This form of bedwetting is doubtlessly a problem in behavioral psychology and has nothing to do with sleep disturbance.
But the problem of primary nocturnal bedwetting is another matter. Children having this disturbance sleep extremely soundly. It is impossible to awaken them, and if one attempts to place them on the pot, they simply go limp. The same thing happens when one puts them to bed. Even when they start to wake up, they are unable to use their muscles, because the muscles are too lacking in tone. If, despite everything, they have urinated and are put back to bed, on the following morning they can remember nothing about the incident. The sleep disturbance underlying this behavior consists in extended and extremely deep states of sleep. The vesical sphincter seems to relax during these periods of sleep, and the other muscles that control the emptying of the bladder contract. This usually occurs before a dream stage, because as a rule no dream experiences are reported upon awakening.
Another striking characteristic of the disorder is that evidently children with a cyclothymic personality structure are most inclined to have this form of sleep disturbance, which again shows what a close connection exists between this disposition and sleep problem. On the other hand, this correlation provides the opportunity, especially with these children, of controlling bedwetting through the use of suitable medication, as is also done in treating endogenous depressions.

DIFFICULTY IN FALLING BACK TO SLEEP.

admin — Thu, 04 Mar 2010 12:57:22 +0000

A disturbance in falling back to sleep again indicates that one fell asleep without too much difficulty, is soon awake again, and can no longer sleep. This kind of sleep disturbance is very disagreeable for two reasons, because waking up suddenly is often associated with a reaction of more or less strong anxiety, and because a second attempt at falling asleep is usually more difficult than the first.
There have already been several references to the significant changes in reaction in the autonomic nervous system during the night. These changes are particularly strong during the first deep sleep phase. The depth of the deep sleep phase and the speed with which it is reached varies among individuals, and many people only reach it once in the course of a night. Some of the changes that occur are changes in the blood supply to the brain, slowing down of the rate of breathing, and the related electrolyte variations in the blood and the lowering of the blood pressure.
People having a tendency toward low blood pressure experience such sensations disagreeably upon awakening. The first deep sleep results in the significant lowering of the blood pressure, and this produces the feeling of anxiety. It begins with restlessness, tossing back and forth, the spiral patterned worsening of the attempt to force sleep, making it increasingly difficult for the organism’s own sleep mechanism to function. A cup of coffee drunk shortly before going to bed works as a paradox aid to sleep for all persons suffering from hypertension. Medications that generally improve circulation are also most helpful. The increasing nervousness and anxiety about not being able to fall back to sleep can be dealt with by various methods that facilitate relaxation and then lead to being able to fall asleep again. The first attempt in this direction is to remember that rest is of primary. The increasing nervousness and anxiety about not being able to fall back to sleep can be dealt with by various methods that facilitate relaxation and then lead to being able to fall asleep again. The first attempt in this direction is to remember that rest is of primary importance. In such instances, the precept of autogenic training, ‘sleep doesn’t matter, but rest is important,’ can bring about a psychic reversal in which the person trying to force sleep and becomes more composed.
An opposite precept (a paradox intention) of trying not to sleep but to remain awake can also help. Additional recommendations are to try to achieve the greatest degree of physical relaxation and to lie on one’s back, since lying on one side usually causes certain muscle groups to become tense. If this does not help, then a short air bath in the room should be tried. This consists in walking back and forth in the room for two or three minutes without engaging in any activity such as reading, tidying up, gymnastics, or breathing exercise. Getting back into bed and snuggling into the comfortably warm spot under the covers in the familiar sleep position may then produce quite and relaxation and possibly even sleep.