Style and susteintability: styling your old fashion trends

The 90s are back—fashionably speaking, anyway. While we still secretly covet the wardrobe of Cher in Clueless (don’t judge) we understand that decades of fashion influence should be just that—influence. No matter how much you love the look of any particular decade, incorporating that look into your wardrobe should always take the form of putting a throwback-style piece into the context of modern style, so as to avoid the inevitable questions about where the costume party is. But as students of style we know that from any decade, there are fashion lessons to be learned—and the 90s is chock full of them. 

Plaid is Forever

When we think 90s fashion, we think plaid. In the early 90s era of grunge, however, it was your dad’s old oversized plaid flannel – color and cut didn’t really matter, it was more about the perfect blend of slouch and sloppy, to ensure that no one really thought you cared about what you were wearing since you couldn’t be distracted from your brooding long enough to worry about such trivial things. By the mid-90s, plaid had become the Britney Spears micro-schoolgirl-skirt, which for most of us normal folks (read: over 20) was better left to Halloween costumes (and even then, not so much).However, seeing as plaid hasn’t left us since then – either on the runway or on the department store racks—we credit the 90s with placing this classic pattern firmly in the spotlight, which we *heart* to this day. The lesson? Big sloppy is so passé—clean, structured, timeless cuts are what’s up.


The Update:

Pick one piece to showcase your plaid, and make sure it’s a piece that fits—an appropriate-length school-girl inspired skirt, a cute pair of tailored shorts, or even plaid tights or leggings, and keep everything else neutral and basic. And a plaid flannel for casual wear is fine, just make sure it fits, and leave the oversized dad flannel to pop when he’s cleaning out the garage.

The Ubiquitous Chunky Shoe

In the 90s, we all learned who Doc Martens was—well, WHAT Doc Martens were, anyway (fun fact: there is actually a Dr. Martens, which is the actual brand name—we googled it). Lug soles and fat toe beds became wardrobe 90s style staples


The Update:

Remember the rule—one piece from one particular decade of inspiration is enough. Wearing a chunky shoe with sleek cigarette pants and a button down denim shirt? Right. Wearing a chunky shoe with faded flare jeans and a kicky cropped sweater? Wrong—so very very wrong.

Putting Prints Into Proportion

Prints were hot in 90s fashion circles—like, “a hot mess” hot. Restraint was not in the fashion vocabulary—think florals, stripes, zigzags, with a little neon thrown in just to make sure no one blended into any possible background. We’re all about being seen, and mixing prints is fun, but walking around looking like the Fresh Prince of Bel Air? We’ll leave that in the past (but the theme song, of course, never goes out of style).


The Update:

If you’re mixing prints, soft and subtle (and neutral tones) is key—small florals with small subtle stripes is pretty and edgy. If you’re not up to mixing, a fabulous print can be the focal point of your outfit – pick ONE printed piece, and offset with neutral classics. Think more edge, less clown.

The Dos and Don’ts of Denim

Denim will ALWAYS be classic, but in the 90s denim went weirdly astray with crazy washes, oversize overalls and patchy denim head to toe. Too much of a good thing is, well, too much. Need we say more?


The Update:

Dark washes are always flattering, and since lighter faded washes are currently on-trend, we’re fine with them – as long as it is age appropriate, and you’re wearing ONE WASH AT A TIME. While we’re seeing denim jackets with denim jeans again (lord help us) we still think, for most of us, it’s safer to not go that route. However, a fab jean jacket with a pair of colored, great-fitting skinnies? Done.


Let Quatty Wot guide you through the fashion tips.

Winning in the Game of Life


If life were a game, how can you win?


Like every game, there are a certain set of rules that must be followed.  There are points to score.  Penalties to avoid.  And if you want to be really successful at the game, then you want to study and understand all the rules.


But when it comes to winning in the game of life, just what are the rules – and what happens when we don’t choose to play by them?


The simple answer is that there is no one set of rules that everyone has to follow to win at life.  Sure, we may have cultural, legal, and even social rules, but these pale in comparison to the rules of leading a successful and fulfilling life.  These rules of the game are a bit harder to figure out, simply because these rules are made – and can be broken – by you.


Let’s face it: when we live by someone else’s rules, we can never truly enjoy a rewarding personal and professional life.  For example, if you’re continually striving to live by the rules of someone who’s been a major success in your field or industry, then you’ll never get the opportunity to experience what it’s like to trail-blaze your own path.  You’re living life by someone else’s game rules – and because you’re not that person, you’re setting yourself up to lose.


Let’s look at an example of someone who’s certainly living by his own set of rules: Charlie Sheen.  No matter what your opinion may be about him, there’s no denying that he makes and succeeds at his own game.  When CBS booted him off of his wildly successful sitcom “Two and a Half Men,” he didn’t beg for them to take him back.  Instead, he made a different set of rules by launching an extremely popular viral video channel and comedy tour worth millions of dollars.  His catchphrases are so beloved that they’ve even made their way into our cultural zeitgeist (“winning” and “tiger blood” are a few that come to mind). 


Now how does this relate to our personal lives?  While you don’t have to go to the extent of Charlie Sheen (in fact, as a personal life coach I wouldn’t recommend it), it’s important to define success on your own terms, not others.  Playing by another person’s set of rules is tiring – after all, no game is enjoyable when you can’t possibly win at it. 


By changing the rules of the game – or playing a different game altogether – you’re already on a path to winning at the game of life.


To know more about how a life coach can help you win the game of life, contact Discover You Coaching.

The Unintended Consequences of Spiritual Words

With any possible breakup, there are many strong emotions and great potential for lasting hurt. But the point of the greatest hurt is also the point of the greatest damage. That’s normal. The challenge is to think beyond the pain and intended consequences of a possible breakup and give attention to unintended consequences and the words we use. We don’t want to slam the door on reconciliation and friendship. Maybe cheating husbands can become faithful husbands; maybe doomed marriages can become the best marriages that ever were!

Unintended Consequences

One of the most common and most damaging ways of thinking is to focus on intended consequences and ignore unintended consequences. We see examples of this all the time.

For example, I saw a news report the other day about the unintended consequences of substituting traditional traffic light bulbs with energy-saving LED bulbs. The intended consequence, of course, was to save money and to save energy since LEDs consume less energy than standard bulbs and last longer. Even though the initial cost is higher than standard bulbs, they last so long that they do not have to be replaced as often as filament bulbs. One would think there would be additional savings because the municipality is so forward thinking would not need to devote labor to change the bulbs as often as with standard bulbs. However, there were unintended consequences.

Since the new, energy-saving LED bulbs emitted very little heat, any accumulation of ice and snow was not melted away. The older, less energy-conserving bulbs generated enough heat to melt off the blockage and were maintenance-free as it regarded the weather. Whereas the older bulbs burned out at random times and could be replaced as a part of a maintenance plan, ALL of the LED bulbs created a crisis at one time when a snow or ice storm hit. The city maintenance crews had to attend to each and every traffic light over a very short period of time. Moreover, in parts of the country where snow and ice are common during the winter, this unintended consequence keeps on hurting the municipalities during each snow or ice storm. Unintended consequences can be devastating.

We must think beyond the intended consequences of breaking up or punishing a cheating spouse and seriously consider the unintended consequences that may follow rash behavior–the kind of behavior that gushes out of us when we are deeply hurt. The damage that can come from a cheating spouse is the result of actions and words but the focus of this article is the power of words.

By the way, if you suspect your partner of cheating, visit Are You Cheating to learn more about what you can do.

The Power of Words

Words can heal and words can damage.

I’m going to go out on a limb here and say that words are spiritual things–they are more than they appear to be. Words are containers. They have an overt message–the combination of letters that make up each word–but they contain something else that comes through loud and clear. For example, words can carry emotions, attitudes, influences, and pressures. They can carry despair and hopelessness. They can also carry love, faith, hope, and encouragement. Let me give you an application.

Suppose, ladies, that you are at a party. You’ve thrown a lot of attention and money at your hair and it shows. You know you’re looking good. But then someone walks up to you and says, “I love your hair.” The wrapper, the message on the outside, is what it seems to be: she likes your hair. However, words carry things. So even though you were complemented, you feel as if you got hit hard in the stomach. What happened? The words from that person carried damage and hurt. A close friend could have said the same thing and those words may have carried support and love.

So what we need to pay attention to before and during infidelity or string of infidelities are the words we use and what they carry to our marriage. If we pierce and damage with words carrying hurt, we may face unintended consequences for many years to come. This is especially critical if there are children involved.

In my many decades of family, personal, and profession-related counseling, I’ve found that most people do not pay enough attention to the specific words they use, especially in dangerous situations like cheating and breaking the bonds of matrimony. We know the danger of using words like “never” and “always” when we disagree or argue with someone but there is a lot more to it than that. Most people need help with their words.

Signs You Are Headed for Heartache


Getting dumped is not a pleasant thing to have to go through. However, as unpleasant as it can be, there are usually ways to tell if your significant other is looking to break up with you. All you have to do is keep your eyes open and watch for the signs of a relationship going bad. Knowing your relationship is headed for the rocks can be very painful, but at the same time it is also good to know what is going on in your life and your relationship.

One of the first things you should look for if your relationship is headed south is if your loved one looks to get off the phone quickly when he or she is talking to you. If they can’t wait to end the conversation, chances are they have something else on their minds. This is definitely not a SURE sign that your loved one is looking to leave, just be cautious and aware of the situation.

Another thing that might be an indicator that your lover is longing for freedom is if he or she won’t talk about the future. If your loved one is constantly avoiding talking about any future you may or may not have together, this could be indicative of not wanting to stick around. When your significant other is so commitment-shy that you can’t plan your WEEK ahead, it’s time to think.

One more thing to look out for to see if your relationship is indeed winding down is if your significant other picks unnecessary, silly fights with you. Often, this is a sign of wanting the relationship to end, but not wanting to make the first move. Picking insignificant fights with you is a way for your significant other to try to make you angry enough to break up with them. They get the desired result effect without having to be the monster that directly causes all the heartache. This is a sneaky way to get the job done but it often works.

Another thing to keep an eye out for is when your significant other loses interest in sex. This is an indicator that he or she is cooling off in the romance department as well. This is a big one. This sign is very hard to miss and it could mean very bad things for the future of your relationship.

One final thing to watch out for when you think your relationship is on a downward spiral is if he or she wants “some space” or “to see other people.” This is not a good sign. It’s a way to “ease” out of the relationship without making a big deal out of it. BEWARE! This is not as innocuous as it seems. Chances are, as soon as you let him or her go, he or she will make a run for it.

None of these scenarios are ever concrete signs that something is wrong with your relationship. Chances are, however, that they are definitely not good signs. Do not become paranoid, but be smart. Pay attention to signs that are trying to smack you right in the face. If you would like to know how to get concrete proof of infidelity, click here. Best advice? Take a deep breath and communicate. It won’t hurt any less if you let it fester until you are both uncomfortable. Get it out there in the open if you think something is going on.

Group Therapy

Group therapy is a form of psychotherapy carried out in small groups of participants, under the supervision of one or more therapists. This type of therapy can be applied under several therapeutic orientations (behavioral, experiential, psychodynamic, etc) and it represents a way of exploring, examining, and developing qualities of the individual through group relations that build up amongst the members.

Short history:

Group psychotherapy has a long-standing history starting at the beginning of the 20th century, being founded by Pratt, Burrow, and Schilder. After the Second World War, group psychotherapy developed and diversified with the aid of Jacob Moreno (psychodrama), Samuel Slavson, Hyman Spotnitz (psycho-analytical group therapy), (Irvin Yalom (existential psychotherapy), Foulkes (group analysis), and Wilfred Bion (a type of early social therapy) in Europe.

Today, group psychotherapy is highly popular due to its wide range of uses: support groups, skills training groups, educational groups, problem-solving groups, relaxation groups, etc.

Key principles:

Even though it is not carried out strictly between therapist and one single patient, as individual therapy, group therapy respects ethical and functioning principles just as any other type of psychotherapy. Thus, the therapeutic setting must be kept and respected both by the members of the group, as well as by the therapist. According to Yalom, the most important principles of functioning for group therapy are:

  • Hope: seeing people that have overcome difficulties or are confronting the same difficulties as yourself will give you the hope of not dealing with them on your own.
  • Universality: the feeling that what you are going through is not unique and impossible to overcome;
  • Information sharing: in groups, people learn to share, both emotions and experiences, as well as concrete information that can help the other members of the group to reach a better understanding of what they are going through and why;
  • Altruism: members are helping each other, but are also helping themselves because they are raising their self-esteem as they’re observing the ways in which they can be useful to those around.
  • The corrective recapitulation of the primary family group:  Because of the close relationships that build among members, they can relive childhood experiences and rebuild family relationships that have been malfunctioning and, as a result, caused them pain and suffering.
  • Development of socialization techniques: without the fear of being judged, people are predisposed to trying new things in group settings, they also display a tendency to learn new behaviors and an ability to build up new relationships.
  • Imitative behavior: in the therapeutic group setting, people influence each other and are more likely to adopt positive behaviors.
  • Catharsis: Sharing experiences and personal suffering can lead to the release of built-up tension and guilt and can facilitate the healing process.

What is it for? Is it for me?

Group therapy can treat a diverse spectrum of issues, from depression (Dies, 1993) to chronic trauma-related stress disorders (2005) and addictions (Parker & Guest, 1999). Support groups (for parents that have children suffering from ADHD, for people suffering from AIDS, for people with anger management issues or for abused people) have, as well, a major therapeutic effect. Many groups that are based around art-therapy, drama therapy, psychodrama, or relaxation techniques are both useful and pleasant and lead people on the path to self-development.

To learn more about group therapy and other therapy options available to you, contact Estadt Psychological Services.

If you are going through a stressful situation or, on the contrary, if you only want to know yourself better and develop your creativity, your artistic abilities, or your social skills, group therapy can be the perfect option. All you have to do is a little research for finding a qualified therapist and build up the courage to meet people like yourself, together with whom you may learn to live a better life.


Actions For Seniors: Establishing The Proper Training Program


Seniors want common train to maintain muscle tone, enhance endurance and acquire independence. There are several other advantages that workouts render, that maintain the aged living longer and staying away from disease. It is best to draw the right exercise program that adequately fits their capability and needs. Listed below are some tricks to get your started.


What They Can Do:

The first rule is to solely provide sufficient exercise that will stimulate enough blood move to all of the important organs, as well as maintain muscle mass. Muscle tends to atrophy through the later levels of an individual’s life. You should maintain arduous-earned tissues through both cardiovascular workouts, stretching routines and weight training. In the beginning, it will be important that you just do an total evaluation of the senior citizen first, to ensure that she or he can do all of the workout routines without a lot trouble.


Very strenuous train will be detrimental to the general situation of seniors. You want to examine their response by listening to their verbalizations and observing how they cope. In case you find some adverse indicators resembling heavy breathing, profuse sweating, lack of steadiness, droopy eyelids and mild to severe ache, immediately cease the activity.


Being Versatile:

Exercise routines ought to be individualized, which signifies that one program is barely meant for a single individual. The precise method is extremely advisable since it takes away a lot of the chance of overtraining. You too can map out progress more efficiently by giving the precise type of workouts, number of repetitions and sets and period of every workout. Use a log book and fill in all the small print of every workout.


Exercise applications needs to be very flexible, in the sense that the routines and kinds of movements change each week or so, relying on the response of the patient. Your objective is to maintain or boost strength, flexibility and strength, if potential, so the workout routines should be upped as the individual will get stronger and better.


Getting a Skilled:

If you happen to happen to be a concerned son or granddaughter taking care of a senior citizen in your home, it’s at all times helpful to get the opinion of knowledgeable when creating your exercise plan, so you can choose the right type and intensity that go well with the needs of the patient. Professionals embrace dieticians, gymnasium instructors, bodily therapists, nutritionists, nurses and physicians who will examine if this system is appropriate or too strenuous.


Through the first few classes, you’ll be able to ask the skilled to help you in aiding the senior go through the different movements. Proper execution is essential to attain the varied aims and goals. Skilled assistance is necessary from time to time, especially through the occasions if you’re already supposed to judge the senior’s response to treatment.


Other Sources:

When defining the exercise routine, you possibly can seek advice from exercise DVDs that caters to seniors, visit on-line forums and watch movies online. You can even visit senior centers to have an idea how a typical routine goes. Take some ideas from instructors and the experts about evaluation and adjusting the routine for the patient.


Over time, you will develop the ability in maintaining the senior comfortable whereas giving her or him a very smart workout. Be reminded that weight loss program and relaxation are the other parts that may sufficiently assist the train program for seniors.

If you are getting older, but you still exercise, then you know that after an exercise you need a hot shower. A portable shower would help you, as it’s easy to use and secure while no construction required as it’s a complete unit.

Tea recipes for hot weather


If you’re traveling to a tropical place or you’re facing hot weather, these tea recipes will keep you refreshed and hydrated.


Springtime Citrus Iced Tea

This refreshing drink combines brewed tea with frozen orange juice and lemonade concentrates, sugar and water. It’s served over ice and garnished with mint leaves.


  • 6 regular tea bags
  • 4 cups boiling water
  • 1 cup sugar
  • 1 small can (6 oz.) frozen orange juice concentrate
  • 1 small can (6 oz.) frozen lemonade concentrate
  • 10 cups cold water
  • Mint leaves

Steep tea bags in boiling water just until water is dark; remove tea bags and discard. Pour sugar into tea and stir until dissolved. Stir in the juice concentrates and the 10 cups water. Refrigerate until very cold. Serve over ice, garnished with mint.

This makes one gallon of refreshing tea.

Number of Servings: 12 servings

Iced Tea Surprise

Folks will really like this, but they might have real trouble guessing about the flavors that make this so tasty. The almond and vanilla are a great start.


  • 1 tablespoon lemon instant tea concentrate
  • 1/4 cup frozen lemonade concentrate
  • 1/4 cup sugar
  • 1 tsp vanilla extract
  • 2 tsp almond extract
  • 1 quart plus 1 cup water
  • 3 cups ice cubes
  • Orange and lemon slices with mint sprigs, optional

Combine first 5 ingredients, plus one cup water, and bring to boil to dissolve sugar. Add remaining water and mix. Place ice cubes in pitcher and pour mixture over cubes. Add orange and lemon slices on top with a sprig of mint.

Number of Servings: 6

If you want great natural teas for your recipes, check Glocal Markets.

Five Reasons to Make Your Own Pizza Recipes


Pizza used to be found in Italian neighborhoods only but is now a mainstream phenomenon all over the world. It is a comfort food and each country and culture has adapted the recipe to suit their tastes. Here are five reasons why making your own pizza is the best way to enjoy this delicious treat.


  1. It is easy to make pizza. You can make pizza dough recipes with basic kitchen tools and you can make whichever type of dough you prefer. Making a sauce and adding toppings are simple too. The hardest part of making your own pizza is cleaning up afterwards!


  1. Homemade pizza is good value. The price of making your own pizza is much less than visiting a pizzeria or ordering a pizza. You can buy ingredients in bulk and freeze what you do not use. You can also buy ingredients on sale and use them as toppings.


  1. Pizza is healthy and you can use top quality, fresh ingredients. Vegetables are great on pizza and you can use bell peppers, onions, mushrooms, corn, fresh garlic, tomatoes and more. You can make healthy pizza dough recipes too, which are usually thin and crispy and you can make whole-wheat dough if you want.


  1. It is a lot of fun to make pizza yourself. You can get the kids involved in saying what toppings go on the pizza, kneading the dough for the crust and arranging the toppings on the pizza. Older kids can help to slice and chop the topping ingredients. Even if you are only making pizza for yourself, it is still an enjoyable experience and you can get really creative with it.


  1. You can learn how to make pizza dough in stages. First of all, you can buy a readymade pizza crust and use that. Next, you can buy fresh dough from the bakery and work with that because you will gain experience in shaping your pizza and working with dough. Finally, you can make your own pizza dough recipe. But always remember that the secret for a perfect crust is using an proper pizza oven – if you like, check Californo for great options.


Making pizza gets easier every time you do it and very soon after starting, you will be making healthy pizza recipes for the family, having fun and saving money!


A Light Vegetarian Pizza That’ll Satisfy Carnivores as Well

Pizza is a staple in most households and is a hit with kids with whom mealtimes are always a fight. Just switching up the toppings from the traditional tomatoes and mozzarella can create a brand new dish for supper and along with a fresh salad it makes a delicious and nutritious meal. It also tastes lovely when at room temperature, which makes it a good choice for a picnic meal as well.



Makes one thin-crust 12” pizza or fits a medium-sized roasting tin

For the pizza dough

  • 2 cups whole meal flour (plain flour can be used as well)
  • 1 cup warm water
  • 1 sachet active dry yeast
  • 3 tablespoons olive oil
  • ½ teaspoon salt

For the caramelised onions

  • 3 large brown onions, sliced finely
  • ½ cup water
  • ½ teaspoon chilli flakes
  • salt and pepper to taste

For the pesto

  • 2 cups fresh cilantro
  • ¼ cup almonds
  • ½ cup Grana Padano
  • 2 cloves of garlic
  • ½ cup extra virgin olive oil
  • salt and pepper to taste
  1. First prepare the dough. Put the dry ingredients in a food processor. Switch it on and add the oil and water until it combines and forms a ball. Remove and knead on a floured surface until smooth. Coat with olive oil and leave in a warm area to rise for about an hour.
  2. Heat some olive oil in a wide frying pan. Put in the chilli flakes and fry until fragrant. Add the onions and salt and cook until softened (but not caramelised yet). Now add the water and turn up the heat a bit. Stir at regular intervals until the water has evaporated and the onions are a rich brown.
  3. While the onions are cooking make the pesto. Combine all ingredients in a blender and whiz until smooth. Taste and adjust seasoning accordingly. If you prefer more garlic or a stronger cheese flavour add more of the required ingredient accordingly.
  4. Heat your pizza oven. Roll out the dough on a floured surface to fit a greased 12” pizza pan or a medium-sized roasting tin. Spread the pesto over the pizza base and top with the caramelised onions.
  5. Drop the oven’s heat before you put the pizza in. Bake for 15 to 20 minutes until the base is crisp and cooked through. Slice and serve immediately.


  • Grate some extra Grana Padano or top with fresh mozzarella slices before baking.
  • For a non-vegetarian twist shred some roasted chicken or anchovies over the caramelised onions.
  • When removed from the oven, garnish generously with fresh rocket or baby spinach leaves before serving.
  • If you want to check more vegetarian pizza recipes, click here and enjoy.

How to Get a Better Night’s Sleep

How to get a better night's sleepCan’t Sleep? Help and Treatment for Insomnia

Not being able to sleep can be frustrating. Laying awake, watching the minutes tick by on the clock is more than annoying; if it happens a lot, lack of sleep can be dangerous to your health. A good night’s rest is important for physical and emotional well-being. And studies show that good sleep is associated with anti-aging as well.

Insomnia has been linked to depression, diabetes, sleep apnea, asthma, heart problems, reflux, restless leg syndrome, chronic fatigue and even obesity, just to name a few.

So how do you know if it’s true insomnia or something else? Besides the obvious lack of time actually spent sleeping, there are several things to consider:

Signs you might not be getting enough good quality sleep:

  • Irritability
  • Difficulty concentrating
  • Memory problems
  • Fatigue
  • Trouble staying alert during tedious or monotonous activities

How much sleep do we need?

Most adults require an average of seven to nine hours of sleep a night. According to the University of Wisconsin’s School of Medicine, most people tend to sleep more lightly and for shorter amounts of time as they get older.

The idea that older people require less sleep is controversial. A newer trend in thinking is that we need the same amount of sleep at any age. Still, about half of most people over 65 have frequent sleeping problems. This could be a normal part of aging, or could be from medical problems that are common as we age or from other things, such as medications.

help for sleep problemsHelp for Sleep Problems

Sometimes adjusting a few simple things can improve sleep:

  • Stay active-maintain regular activity and moderate exercise
  • Try to go to bed at the same time every night, even weekends
  • Spend some time outdoors during daylight hours each day
  • Avoid caffeine for at least 3 hours before bedtime, even longer if possible
  • Replace a worn mattress
  • Keep your bedroom cool, quiet and tranquil
  • Avoid alcohol. While it may make you sleepy, alcohol can cause you to wake earlier and sleep less
  • Avoid nicotine
  • Take a warm bath or shower before bed to help with relaxation
  • Eat a light snack of carbohydrates and protein an hour before bed


Over-the-counter sleep aids usually contain antihistamine (such as diphenhydramine) and help with occasional problems, but they may cause drowsiness or dry mouth the next day.

The newer prescription medications for insomnia are less likely to be addictive and can help with short or long term sleep problems. There are several options and they work differently.

chamomile tea to lessen sleep problemsNatural Remedies

Complementary practitioners such as Dr. Ray Sahelian, M.D. have a personal preference for natural sleep aids. Some alternative remedies include:

  • Melatonin
  • 5-htp
  • Chamomile Tea
  • Lavender (oil or aromatherapy)
  • Kava Kava
  • Theanine
  • Valerian
  • Calcium, Magnesium, and B Vitamins are linked to relaxation
  • Massage, acupuncture, hypnosis, cognitive behavior therapy, relaxation techniques, light therapy or yoga may improve sleep problems

consult doctor about sleep problemsGet to the root of the problem

Understanding what is causing sleep issues is key to solving the problem. Over-the-counter remedies can help with short term sleep trouble, but if the problem continues, it’s a good idea to seek help. The best treatments are based on accurate diagnosis.

Your doctor may send you to a sleep clinic or a doctor that specializes in other types of medicine. Chronic insomnia can be treated by different medical specialties. Some physicians are certified by the American Board of Sleep Medicine, which means they have mastered specific clinical skills in the practice of sleep medicine.

If your sleep problems last more than a month, talk with your doctor about treatment options to find out which one is right for you. A restful, rejuvenating sleep is one of the most important aspects to good health.