How many hours should I sleep?

Have you experimented insomnia? I have. That nights without end, where the pillow becomes your worst enemy and your only friend. That scary monster that appears at night affects severely our normal activities, our work, our performance, our social life, our health.

If you cannot sleep well in the night, try to recover the lost sleep is not as simple as sleep more hours the next night. Sometimes try to force our body to sleep might provoke more insomnia.

According to the National Sleep Foundation, sleep deprivation is linked to the following problems:

• Obesity
• High blood pressure
• Negative mood and behavior 
• Safety issues
• Decreased productivity

The National Sleep Foundation also recommends the following sleep ranges by age:

No doubt, I'm not sleeping enough. Maybe this the reason I'm cranky in the morning. But, what should I do in order to sleep better? I compiled a list of all the recommendations I could find. I think that maybe some remedies work better for different persons.

• Relaxation exercises
• Implement a bedtime routine 30 minutes before sleep.
• Avoid caffeine
• Avoid heavy food
• Meditation
• Guided imagery
•  Avoid technology devices 30 minutes before sleep.
• Herbal teas
• Hot baths
• Warm milk and honey
• Manage stress during the day
• Do mental math
• Use earplugs and sleep mask.
• Use nose bands 
• Aromatherapy
• Change your old pillow
• Lower the thermostat two grades
• Use a soft pajama
• Massage 

Beginning today I will try some of these remedies...so... Sweet dreams!!!

 References

 National Sleep Foundation. 2014. Insomnia treatment.  Retrieved from https://sleepfoundation.org/media-center/press-release/national-sleep-foundation-position-statement-insomnia-treatment.

National Sleep Foundation. 2015. National Sleep Foundation recommends new sleep times. Retrieved from https://sleepfoundation.org/press-release/national-sleep-foundation-recommends-new-sleep-times

The anti-definition of happiness.

What is happiness? According to the Merriam-Webster dictionary, happiness is a state of well-being and contentment, a satisfying experience. According to Mahatma Gandhi "Happiness is when what you think, what you say, and what you do are in harmony."

Harmony? Happiness? There are so difficult to define, and to pursuit; it lasts a second, an instant.  Last time I remember I was especially happy I was cleaning the snow after a storm that lasts three days. However, it’s obvious that I don’t need two feet of snow to feel happy, but there were all the necessary ingredients for me to feel happy: companion, laughs, fun.

I have not enough knowledge, years, or wisdom to define happiness or harmony. Then, I will look for the anti-definition of my happiness, I mean a list of all the things that scare the elusive happiness.

I understand that the definition as well the anti-definition of happiness cannot be a unique definition that fits for every person; so I do not pretend my anti-definition makes sense to anybody else. I think each one should be the sherpa at the own pursuit of happiness.

Disclaimers are done, let's back to the anti-definition, and the question is "What things make me unhappy?"

I completed a list:

The absent of the different aspects that I listed do not ensure happiness, but without a doubt, I could not define me happy in the presence of any of them. Now my strategy will be focused on avoiding these aspects on my life. I included some activities that might help to avoid each aspect.

Looking these activities I will incorporate them to my personal objectives (If you have not read about them here is the link); but I also created a wheel with some activities that contribute to creating the appropriate environment to feel happy, the purpose is to spin the wheel and every day do something that helps me to be happy.

Happiness is elusive, but at least I will try to put the ingredients on the table, and maybe an instant of happiness would appear.


References

Merriam-Webster. Happiness. https://www.merriam-webster.com/dictionary/happiness