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Music Will Improve Your Quality of Sleep

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Music is a medium that can be used in various elements of life that include culture, entertainment, or self-meditation. But did you know that by incorporating constant tunes each night into your sleeping routine can result in positive health outcomes?

Recent studies convey that music can be used to improve the quality of sleep. Having a proper amount of sleep for 6-8 hours can reduce fatigue, emotional distress, and increase mental alertness.

Sleep loss is a global issue that impacts your physical and mental state, and if you are constantly sleep-deprived, your overall health will deteriorate in the long-term. It could increase your risk for chronic illnesses and weaken your immune system to fight off bacterial infections. A thematic analysis was conducted on the general public via survey to determine the use of music as a sleeping aid. The research yielded four reasons regarding why music aids in sleeping.

  1. Creates unique mental stimuli- Music improves sleep quality when the frequency is more mellow and relaxing. The soothing lullaby is a relaxation technique parents implement to put their children to sleep. However, using music as a sleeping technique can be applied to all age ranges too. Instrumental music works better in relaxing an individual when compared to music with verbal stimuli. Classical music aids in relaxing mind and body while laying in bed before sleep. Soft melodies can mentally affect you by improving your mood, allowing you to clear your mind in order to focus on sleeping.
  2. Music can become habitual in forming sleep patterns- People develop daily routines that aid during their sleep process. The survey determined that people who listen to music while laying in bed become dependent on it to fall asleep. Music helps foster discipline in establishing a consistent sleep pattern. Habits provide a sense of security because it is the individual’s personal, trusted process and they understand their own needs the best.
  3. Music alters your state of the body- Listening to soothing sounds can alter your physical state. Calm sounds can physically affect you by lowering your heart rate and slowing your breathing, which occurs when a person falls asleep. If you listen to verbal stimuli such as Hip Hop, Rap, Rock, or R&B, your body will not be able to relax properly, making it harder for you to fall asleep.
  4. Music blocks out external stimuli- Music is known to block out noises in the environment. If there is an irritable sound, it is best to drown it out and not have extraneous noises interrupt your sleep pattern. It can also help distract individuals that feel uncomfortable with silence. Music can fill that void and put people at ease and allow them to relax.

With the knowledge you just learned, you can create the sleeping edition soundtrack to your life. Incorporating soothing music will help you see improvements not only in your sleeping patterns but also in your spacial awareness and your overall cognition. 

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Lifestyle

How to Build Joy in Your Life

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A recent study demonstrated that taking a course to help cope with stress can improve mental health. Northwestern University Professor Judith Moskowitz developed this course to examine how positive emotions can affect people’s health and stress. The sample consisted of a group of caregivers who took care of a family member who had dementia. These individuals enrolled in a five-week course that taught techniques of mindful breathing, performing acts of kindness, and keeping a gratitude journal. After the individuals participated in the course, depression scores decreased by 16 percent, and anxiety scores decreased by 14 percent. 

Here are eight tips that Moskowitz recommends to cultivate joy and enhance mental health: 

  1. Identify one positive moment in your day. 
  2. Tell someone about that positive moment or share it on social media. 
  3. Start writing in a gratitude journal. 
  4. Set goals and keep track of them to increase positive emotions.
  5. Determine one of your top strengths and jot down how you used it effectively.
  6. Try to think about negative events in a more positive light. This can become a habit if you practice it consistently, according to Moskowitz.
  7. Be kind to others, and perform a good deed to someone without any expectation in return.
  8. Try to live in the present moment. This can be achieved by incorporating mindfulness in your daily life. 

What are some of the ways you cultivate joy? Let us know in the comments section. 

Source:

https://www.npr.org/sections/health-shots/2019/05/05/719780061/from-gloom-to-gratitude-8-skills-to-cultivate-joy

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Lifestyle

Tips For Organizing Your Medication

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Having immediate access to the medication that you need is extremely important, especially if you are dependent on daily medication. Regular organization of your medication can ensure that you are keeping track of your medications properly. Here are some tips to follow:

Organizing for Prevention:

A small section of your medicine cabinet should contain items such as supplements or flu remedies that are designed to be taken within the first few days of feeling sick. Some items you can have in this section of your cabinet include but are not limited to cough drops, Tylenol, aspirin, muscle pain-relief cream. Be sure to check the expiration dates for any over the counter medication. 

Organize by Diagnosis:

If you have a series of prescriptions, you can organize them together based on each medication’s treatment option. For example, if the medication treats intense pain, consider placing those medications together. This can help you determine whether or not you are taking the right medication. Medicine cabinets do not have a lot of places; it may be helpful to buy medicine/pills trackers.  

Separate Accordingly:

Your medicine cabinet should have proper areas for separation. You can use storage baskets or dividers to compartmentalize your medication. Also, proper labeling on your bottles can be a great way that you can keep everything organized and make sure that everything has its own place.

Track Your Prescriptions:

Tracking a prescription is very important to maintaining your dosage and monitoring any symptoms of negative effects as well. Hanging up a small dry erase board can help to make sure that you can track your dosage. You may also look into mobile health apps that help do this. 

Source: https://www.containerstore.com/organization-projects/bathroom/tip/how-organize-medicine-cabinet

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Lifestyle

The Health Benefits of Gossip

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Almost everyone actively engages in gossip; in fact, approximately 52 minutes per day are spent gossiping. The reason we gossip is that human lives are deeply rooted in groups, and sustainability in these groups is key to our survival. While gossiping has quite a few negative connotations, there are some psychological benefits to it. 

Gossip Helps Us Vent:

If faced with a pressing situation in the workplace, gossiping is a great way that we can get rid of some of the underlying tension. It is then easier to address issues that may require changes in a work environment. 

Gossip Helps Us Relieve Stress:

A Stanford University study suggests that gossip actively helps us to relieve anxiety and stress. Participants were asked to witness a scene in which people were misbehaving. The majority of participants witnessed an increase in their heart rate and a surge in stress. However, when they reported the incident to others, the effects of stress and increased heart rate lessened. 

Gossip Brings About Self-improvement:

In research conducted by the University of Groningen, a group of individuals heard a series of good stories about others, and this provided them with new motivation for self-improvement. When we hear positive gossip it often causes us to reassess certain situations or even reform behavior. This allows us to be more cooperative in group settings. 

As you can see, gossip can be considered a highly effective exercise for a number of reasons. The next time that you see people gossiping or initiate gossip yourself, you may have a better idea of why this behavior exists and some of the psychological benefits that can be experienced. 

Sources: 

  1. https://www.health.com/mind-body/why-do-people-gossip 
  2. https://www.psychologytoday.com/us/blog/one-true-thing/201506/5-benefits-gossip-even-negative-gossip

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