What is Sleep Apnea?

Sleep apnea is a common but serious sleep disorder where your breathing is briefly interrupted when you’re asleep. If you have sleep apnea, you’re probably not aware of these short breathing pauses that occur hundreds of times a night, jolting you out of your natural sleep rhythm. All you know is that you don’t feel as energetic, mentally sharp, or productive during the day as you should do. 

The most common type of sleep apnea—obstructive sleep apnea—occurs when the airway is blocked, causing pauses in breathing and loud snoring. Since sleep apnea only occurs while you’re sleeping, you may only discover you have a problem when a bed partner or roommate complains about your snoring. Though you may feel self-conscious about it or tempted to just make light of your snoring, it’s something you shouldn’t ignore. Sleep apnea can take a serious toll on your physical and emotional health. 

The chronic sleep deprivation caused by sleep apnea can result in daytime sleepiness, slow reflexes, poor concentration, and an increased risk of accidents. Sleep apnea can cause moodiness, irritability, and even lead to depression, as well as serious physical health problems such as diabetes, heart disease, liver problems, and weight gain. With the right treatment and self-help strategies, however, you can control your snoring and the symptoms of sleep apnea, get your sleep back on track, and feel refreshed and alert during the day.

Danie de Villiers 👻👴

Behavior therapy for treatment of children with ADHD

Research shows that behavior therapy is an important part of treatment for children with ADHD. ADHD affects not only a child’s ability to pay attention or sit still at school, it also affects relationships with family and other children.  Children with ADHD often show behaviors that can be very disruptive to others. Behavior therapy is a treatment option that can help reduce these behaviors. It is often helpful to start behavior therapy as soon as a diagnosis is made.

The goals of behavior therapy are to learn or strengthen positive behaviors and eliminate unwanted or problem behaviors. Behavior therapy can include behavior therapy training for parents, behavior therapy with children, or a combination. Teachers can also use behavior therapy to help reduce problem behaviors in the classroom.

•In parent training in behavior therapy, parents learn new skills or strengthen their existing skills to teach and guide their children and to manage their behavior. Parent training in behavior therapy has been shown to strengthen the relationship between the parent and child, and to decrease children’s negative or problem behaviors. Parent training in behavior therapy is also known as behavior management training for parents, parent behavior therapy, behavioral parent training, or just parent training.

•In behavior therapy with children, the therapist works with the child to learn new behaviors to replace behaviors that don’t work or cause problems. The therapist may also help the child learn to express feelings in ways that do not create problems for the child or other people.

Tips for Parents

Following are examples that might help with your child’s behavior:

•Create a routine. Try to follow the same schedule every day, from wake-up time to bedtime.
•Get organized. Encourage your child to put schoolbags, clothing, and toys in the same place every day so your child will be less likely to lose them.
•Manage distractions. Turn off the TV, limit noise, and provide a clean work-space when your child is doing homework. Some children with ADHD learn well if they are moving, or listening to background music. Watch your child and see what works.
•Limit choices. Offer choices between a few things so that your child doesn’t get overwhelmed and overstimulated. For example, offer choices between a few options, such as this outfit or that one, this meal or that one, or this toy or that one.
•Be clear and specific when you talk with your child. Let your child know you are listening by describing what you heard them say. Use clear, brief directions when they need to do something.
•Help your child plan. Break down complicated tasks into simpler, shorter steps. For long tasks, starting early and taking breaks may help limit stress.
•Use goals and praise or other rewards. Use a chart to list goals and track positive behaviors, then let your child know they have done well by telling your child or rewarding efforts in other ways. Be sure the goals are realistic—baby steps are important!
•Discipline effectively. Instead of yelling or spanking, use timeouts or removal of privileges as consequences for inappropriate behavior.
•Create positive opportunities.   Children with ADHD may find certain situations stressful. Finding out and encouraging what your child does well — whether it’s school, sports, art, music, or play — can help create positive experiences.
•Provide a healthy lifestyle. Nutritious food, lots of physical activity, and sufficient sleep are important; they can help keep ADHD symptoms from getting worse.

Danie

Water therapy that works!

Water has been used as a stress reliever for centuries. Go for a swim, sit in a sauna or relax in a Jacuzzi. Twice a month, soak your body in a hot bath to which you've added a cup of sea salt and a cup of bicarbonate of soda. It will relax your muscles and make you drowsy, helping you having a good night's rest and ensuring you wake up feeling refreshed and energised. 

The jalopy called South Africa

Tips to Manage Small Stressful Events

Here are some valuable tips to manage those small stressful events in your daily routine:

1. Plan ahead for the morning crunch. Set the breakfast table and make packed lunches the night before. Plan what you will wear. Check clothing for rears, runs, or missing buttons.

2. If a child needs help deciding on clothing of gathering papers for school, get this organized the night before. 

3. Get up before the rest of the family in order the have some time to yourself. Read the newspaper or do a crossword puzzle.

4. You can use a standard kitchen timer to help manage yours schedule. If you don’t want a telephone conversation to get too lengthy, set the timer for 15 to 20 minutes. 

5. Get an aquarium. They come in all sizes, for any size room of budget. Watching colourful fish swim gracefully through the water will distress you in no time. 

6. Spend time with your children. Flying a kite or playing a favourite board game is replacing makes the whole family feel closer. However, spend time away from your children as well. 

Occasionally hiring a babysitter can make a big difference to your stress level. To save money, consider sharing a babysitter with other parents. 

7. Take time out for a hobby you truly enjoy, whether it’s knitting, playing the piano or pottering around the garden. 

8. Listen to music. Start with lively music that matches the way you feel, and work into slower pieces. Or do the opposite-start with soothing melodies and end with energizing music. 

9. Get enough sleep. Most adult’s need at least eight hours sleep a night. Your efficiency the next day will more than make up for the extra time lost to sleep. Go to bed at the same time eve night and wake at the same time every morning – even on weekends – if possible. This way you won’t tamper with your body’s rhythms. 

10. Try volunteer work. Nothing wild take your mend off your own troubles and  give you  a greater sense of accomplishment than volunteering your time and energy to good cause. 

11. Buy cards and gifts throughout the year. Then you won’t have to rush around before birthdays and holidays.

12. Keep a record of the things that make you feel stressed. This will help you become aware of the real stressors I your life. 

13. Give yourself permission to be imperfect. Let the dishes go unwashed one night.

Getting a pet is another excellent way to reduce stress. Not only will a pet give you warmth and unconditional affection, but merely petting a friendly animal can help lower blood pressure. 

Danie de Villiers 

How to Sleep Correctly

The average person spends a third of his life in bed. The bed, and more importantly, the mattress that you buy should be considered an investment in your health. Usually the more expensive a mattress, the more supportive it should be. 

You should check that when lying, your mattress supports you fully and your spine should be in its appropriate curves. A too firm mattress can be just as bad as one that is too soft. Sleeping on a board will not help most people. However, if your bed is very soft, putting a 3/4 inch plywood board under your mattress may give it some additional support. 

The position you lie in can make a difference to your back. If you are in any doubt consult your physical therapist.

The correct way:

1. Lying on your side with your knees bend effectively flattens your back. A pillow may be used to support your neck, especially if your shoulders are broad.

2.  Sleeping on your back is restful and correct when your knees are fully supported - place a cushion or two underneath them whilst sleeping.

Danie de Villiers

Quick Stress Busters

Here are a few ways to ease your everyday stress that only take a few minutes, but will make your life a little easier.

1. Sit comfortable, close your eyes and breathe deeply in through the nose. Breathe out slowly through your mouth releasing the problems of the day. Think only about the things that make you happy. Do this for 5 minutes.

2. Sit in a comfortable position. Lean your head against the back of a chair or wall. Close the eyes take a deep breath and place each thumb at a point on the base of the skull near each ear. Move your thumbs downward from ears to shoulder tops; press and hold tense spots as you go. Then rub back of neck from base of skull downward, pressing and holding tense spots. Cross one arm over chest and press muscles along top of opposite shoulder; hold until tension is released. Repeat with other arm. Drop arms to sides, and breath, imagining your skull is heavy as a bowling ball. Relax completely.

3. Take a bubble bath. Light scented candles all around you, and turn off the lights listen to classical music. Imagine you are self on a quiet tropical island. See yourself relaxing on a great lounge chair while servants take care of your every need.

4. Get a good night's sleep: Do not drink coffee or eat too late as it makes it difficult to sleep. Try listening to soothing music as you drift off to sleep. Don't think about what you need to do the next day.

5. Exercise; It increase blood flow, bringing more oxygen to your brain and unkinks tight muscles.

6. Light scented candles around the room turn off lights lie on your back and reach arms and legs toward ceiling. Rotate, starting with each arm and then each leg. Do this for 10 minutes.

7. Rotate your head stretching as far as you can, start to your right shoulder, the to the back as if looking at the ceiling, then to left shoulder then to front, putting chin to chest. Do for a few minutes then rotate starting with left shoulder.

8. Close your eyes lift both arms over your head until your hands touch. Slowly lower your arms down to your sides up and down as if in a flying motion. Imagine you are a bird flying over the ocean. Let your imagination soar.

How to Live Long

+ Have a positive attitude - smile!

+ Eat a healthy balanced diet - include at least five daily portions of fruit and vegetables

+ Drink lots of water - at least 1 - 1.5 litres per day

+ Exercise for at least 30 minutes per day, and make sure it is aerobic

+ Make sure you get at least 8 hours of sleep per day

+ Maintain a healthy lifestyle

+ Ban stress - make sure you relax

+ Have more fun - bring out the child in you!

+ Don’t worry, be happy!

+ Hug somebody you love every day! 

+Love yourself and treat yourself with some flowers, or chocolates!

Prayers, Praise and Promises for Women by LaTania Michelle. $5.99 from Smashwords.com
Praise and Prayers based on the Promises of God are two of the most powerful weapons we have as women. But with the busy life styles facing many of us today it is often a challenge to fit time for prayer into our hectic schedules. The prayers in this book will help you to build a closer more intimate relationship with God and walk in greater levels of abundance, peace and prosperity