Rising from the Ashes – My Journey of Strength, Struggles, and Success

 Although I have never had an easy life, each obstacle I have overcome has helped me become the person I am today. My family did not share affection evenly when I was born. Being the middle child, I frequently felt invisible since my mother took care of my older sister and preferred my younger sister, leaving me to fend for myself. But I was powerful even as a kid.

I assumed obligations much above my capabilities because my father was employed overseas and my older brother joined him later. I did home chores, went to school by myself, and performed jobs that were typically performed by guys in our culture. Although difficult, it helped me become self-sufficient.

A Marriage That Changed Everything

I got married off at the age of 17. My aspirations of a well-educated, compassionate spouse dimmed as I was forced to live in a busy home with challenging in-laws. We always had house assistance at my parents' place, therefore I had never done any domestic tasks before, and my spouse was illiterate. Although the change seemed daunting, I adjusted.

My circumstances deteriorated when I fell pregnant shortly after. My in-laws threw us out of the house when I was seven months pregnant. Since I had nowhere else to go, I went back to my mother's house, and my husband shared housing. I gave birth to my first kid, a gorgeous baby boy, two months later.

I had to sell my gold jewelry to pay for my mother's insistence that I buy a house rather than rent one. We lived in a tiny, one-room house, and my husband made just enough money to buy us two meals a day. We were left with just difficulties and uncertainty—no furnishings or a suitable bed.

Surviving Abuse and Building a Future

My spouse started assaulting me, revealing his true nature. However, he would show me so much love after each violent outburst that it was difficult for me to leave. Eventually, in an attempt to settle our life, my father got him a job overseas. After my husband departed, I moved back in with my mother and sold our house for half its original price.

He said he couldn't survive without me when he came back six months later. He pledged to help me, to change, and to create a better future. I bought another property with my funds, believing him once again. As always, though, it was me who organized the funds, made the sacrifices, and fought to keep us afloat. I still had to borrow money from my sister, even after our son became really ill and required hospitalization.

My obligations increased as I had additional kids over time. Additionally, my husband's attitude changed; he no longer offered me any assistance at all. I was aware that I needed to take charge of my life. After learning how to tailor, I enrolled at an institution to acquire computer skills and English since I was desperate to advance.

Discovering the Online World

I went to classes and made friends who introduced me to the Internet while my kids were in school. I studied Photoshop, made online profiles, and looked at ways to make money. I gained a better understanding of human psychology by chatting with people from all backgrounds, and I applied that understanding to enhance my commercial acumen.

However, my spouse kept disappointing me. He never made any financial contributions, so I was left to handle the home by myself. I made the decision to move into a larger home for my expanding kids, but my husband, as always, kept his word. I had to approach my sister for assistance when it came time to make the payment. I remained supportive of him despite his shortcomings.

Turning Struggles into Success

In 2015, I launched a blog and learned how to make money using Google without my husband's help. To generate more revenue, I also assisted others in setting up Facebook pages. I gradually started to establish myself and take charge of my finances and life.

My father died one day, and I was devastated. He was the one person I really loved, and he had always been my rock. But I felt I had to continue even if I was grieving. My kids were growing up; my daughter had aspirations of attending Oxford, but we were unable to pay for them, so she had to drop out after the 12th grade. Her passion for English and her aptitude for picking up accents from films, particularly Harry Potter, helped her land a position with the British Council.

Chasing a New Life Abroad

I got to the point where I wanted to quit the nation. My daughter and I filed for a Canadian visa after my parents passed away and I had nothing stopping us, yet our application was denied. We went to Dubai on study visas, determined not to give up. While I was pursuing a chef's degree, my daughter worked as a barista.

A year later, reality set in. Because of my age, I was turned down for jobs despite my best efforts. We had to make the tough choice to go back home because we had spent almost all of our money.

I sold everything before I left, including my vehicle, house, and gold, and I moved my spouse and sons into a rented home. I thought my husband would finally take action when I got back, but he kept doing nothing. I wouldn't share a roof with him until he accepted responsibility.

A New Beginning, Once Again

My oldest son daughter and I relocated to a new city. We started afresh after finding a home close by and a shop. My spouse remained, still relying on me to support him. I informed him that although I was tired of the arguments and stress, I would provide financial support if necessary.

My daughter works as a barista at my coffee business, which I now own and operate. I continue to publish blogs to increase my income and grow my company. Even though life has been unforgiving, I'm not giving up. I'm 48 years old and still battling, dreaming, and moving forward.

I am no longer the woman who was mistreated, the wife who was abandoned to fight alone, or the girl who was disregarded. I am a mother, a survivor, and a businessman. I've started my life from the beginning, and I'm certain that I will always strive for the life I deserve, no matter what happens.

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Subtle Signs of Low Self-Esteem: 10 Behaviors You Might Not Realize You’re Doing

 Self-esteem is a complex concept. Until you stand back and truly examine your actions, you may not even be aware of how much it influences your relationships, decisions, and mental health. I used to believe I had a respectable level of self-esteem, but as time went on, I began to see little patterns that revealed a different picture—things I did without realizing it that revealed a deeper problem with self-worth.

You may be suffering from low self-esteem without even recognizing it if you've ever felt like you're always doubting yourself, downplaying your accomplishments, or finding it difficult to say no. These are eleven indicators that I have personally encountered, along with my insights on how to overcome them.

1. Apologizing Excessively

I used to say "sorry" all the time for things that didn't even need an apology, which was excessive. asking a question, bumping into someone, spending too long to respond to a text, or simply being there. People began pointing it up since it had become so commonplace: "Why are you apologizing? There was nothing wrong." I then saw that I wasn't only being kind; rather, I was terrified of causing trouble.

How I'm Trying: I now make an effort to stop myself before I apologize needlessly. I remark, "Thanks for your patience," rather than, "Sorry for the delay." Changing the way I speak has made me feel more comfortable in social situations.

2. Avoiding Compliments or Downplaying Achievements

I tended to dismiss compliments whenever they were given to me. "Oh, it didn't matter," or "I was fortunate." I was unable to accept that I truly merited the praise. I realized that this was a result of my inability to see my own value—I felt unworthy of being praised.

How I'm Working on It: I now try hard to just say "Thank you." No backtracking, no defending—just admitting that my work is worthy of praise.

3. Seeking Constant Validation from Others

I used to be completely preoccupied with gaining other people's acceptance. I required confirmation that I was doing the right things, that I was loved, and that I was competent. I depended on outside approval to feel good about myself, whether it was by continuously asking people, "Do you think I did okay?" or by looking at how many likes I received on social media.

How I'm Approaching It: I start by attempting to affirm myself. I record little victories in my diary, and rather than looking to other people for validation, I remind myself of my own accomplishments.

4. Overthinking and Second-Guessing Decisions

For me, making decisions used to be a nightmare. Even the tiniest decisions, like selecting a restaurant, sending a text, or deciding what to dress, would cause me great distress. I was always worried that I would make a poor decision or that others would think poorly of me.

How I'm Working on It: To gain confidence, I made rapid, modest, low-risk decisions. If I choose the "wrong" eatery? Not a huge deal. I tell myself that I don't have to overanalyze everything and that perfection isn't required.

5. Avoiding Challenges or New Opportunities

I have long let my fear of failing to keep me from taking risks. I wouldn't even bother when I saw an opportunity because I would instantly think, "I'm not good enough for this." The worst thing? This kind of thinking caused me to lose out on a lot of experiences.

My current approach is to reinterpret failure as a learning opportunity. I question myself, "What if I learn something new?" rather than, "What if I fail?" I have been able to take more chances by pushing myself, even if only a little.

6. Difficulty Setting Boundaries

When I was younger, I said yes to everything. even when I didn't want to or was too tired or stressed. I put a lot of effort into attempting to please everyone since I didn't want to offend anyone. The outcome? Resentment, burnout, and a sense of being taken advantage of.

How I'm Getting Better: I now remind myself that saying no isn't impolite; rather, it's essential. "I'd love to help, but I don't have the capacity right now," is a phrase I've learned to use. Since I no longer feel overburdened, setting boundaries has actually strengthened my relationships.

7. Negative Self-Talk

I was terrible at talking to myself. In my mind, I would say things like "You're so stupid," "You'll never succeed," and "You're not good enough" that I would never say to a buddy. It wasn't until I began to pay attention to these ideas that I realized how much they were impacting my confidence.

How I'm Approaching It: I currently engage in self-compassion exercises. I pause and rethink my thoughts when I notice that they are negative. I remark, "I'm still learning," rather than, "I'm terrible at this." My feelings have significantly changed as a result of altering the way I speak to myself.

8. Comparing Yourself to Others

For me, social media made this behavior worse. I used to feel like I wasn't measuring up as I scrolled through pictures of people accomplishing goals, looking stunning, and leading ideal lives. The reality? I was contrasting my behind-the-scenes footage with the highlight reel of another person.

How I'm Approaching It: I remind myself that people only post their greatest experiences on social media, so I try to spend less time there. I concentrate on my own path and development rather than evaluating myself against others.

9. Being Overly Critical of Others

It wasn't until I gave it some thought that I realized this one was related to low self-esteem. I occasionally caught myself passing judgment on other people when I was insecure. It wasn’t because I actually disliked them—it was because I was projecting my own insecurities.

How I'm Dealing with It: Now, whenever I feel the need to pass judgment, I question myself, Am I feeling uncomfortable about myself or am I genuinely angry with them? Changing my viewpoint has made me more understanding of myself and other people.

10. Struggling to Accept Help

I used to believe that seeking assistance was a sign of weakness or incapacity. Even when I was having trouble, I wanted to manage everything by myself. But denying assistance just made matters more difficult.

How I'm Trying: I tell myself that asking for help doesn't make me weak; rather, it shows that I'm a person. I now make an effort to say "Thank you" rather than "I got it" when I obviously don't, whether it's for career guidance, emotional support, or simply someone holding the door open.

Why It's Important to Address Low Self-Esteem

It wasn't until I began to pay attention that I realized how much my life was being impacted by poor self-esteem. It affected my happiness, my relationships, and my choices. However, things improved when I recognized these tendencies and began to work on altering them.

Practical Steps That Have Helped Me Boost My Self-Esteem:

• Engage in self-compassion: Speaking to yourself as you would a friend.
• Establish Achievable Goals: Start with minor victories and work your way up.
• Surround Yourself with Positivity: Be in the company of positive individuals who encourage and support you.
• Take Part in Activities You Enjoy: Having fun increases your sense of value.
• Seek Professional Assistance: For me, therapy has been a game-changer in comprehending and conquering issues related to self-esteem.

You're not alone if you can identify with any of these symptoms. The good news? You may develop self-esteem over time; it is not a set quality. Be patient with yourself, start small, and never forget that you are worthy just the way you are. ❤️

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10 Signs Your Friendship Might Be One-Sided—and How to Address It

 Friendships are meant to be based on respect, understanding, and work. But what happens when you start feeling like you’re the only one trying? I know what it's like to be emotionally spent and wonder if a friendship is still worth maintaining. Recognizing one-sided friendships is essential for your general and mental health since they are draining.

I'll discuss several indicators I've seen in my personal experiences as well as how I've dealt with them.

1. You Always Initiate Contact

I always started by reaching out to a friend of mine a few years back. It was me that texted, planned, and checked in. We just wouldn't communicate if I didn't text first. It took me a long to discover that someone will try to make an effort if they genuinely respect your presence. A good friendship should be mutually beneficial rather than one-sided.

2. They only get in touch when they're in need.

This one hurts. My buddy would go weeks without speaking to me, yet they would always come through for me when they needed guidance, a favor, or emotional support. I initially persuaded myself that they may simply be busy. But after a while, I understood that they were just interested in what I had to give, not in me. Not merely because they need anything, a true friend will check in because they care.

3. One-sided conversations

Have you ever had a buddy who always speaks about themselves but seldom pays attention when you try to share anything with them? This has happened to me, and it's annoying. I recall listening to lengthy tirades about their issues, romances, and drama, only to discover that they never inquired about my well-being. It's a clear indication of an unbalanced friendship if they are the topic of your chats.

4. They Rarely Celebrate Your Successes

There was a buddy of mine who never seemed to be pleased with me. They would minimize my exciting news, divert the conversation, or worse, pretend to compete with me. Genuine friends will encourage you rather than act as though your accomplishments are a bother to them. Do they truly deserve to remain in your life if they are unable to enjoy your victories?

5. You Feel Drained After Interactions

Relationships need to make you feel better, not worse. I recall feeling as though I had just finished an emotional marathon as certain chats came to an end. Something is wrong if you always feel exhausted rather than supported while you're around that person.

6. They Don’t Make Time for You

Even though we all have hectic lives, people will make time for you if they appreciate you. A buddy of mine used to constantly have an excuse: "Something just came up," "too busy," or "too tired." Interestingly enough, though, they always made time for others. Someone's priorities are evident when they only make time for you when it's convenient for them.

7. You’re Always Compromising

I once came to the realization that I was the one who was always adapting—altering my plans, making extra effort, and even compromising my morals to make room for a so-called buddy. However, I never received the same leniency when I needed it. There should be balance in friendships. Asking yourself why you are usually the one making compromises is a good idea.

8. They Don’t Respect Your Boundaries

Instead of pushing your boundaries, a friend should respect them. Someone in my life consistently disregarded my boundaries, whether it was by downplaying my emotions, forcing me into awkward circumstances, or dismissing my need for space. Someone is not respecting you if they consistently break your boundaries, which are there for a purpose.

9. They Don’t Support You During Tough Times

Some individuals are just around for the good times, and that's the toughest revelation I've ever experienced. I recall going through a difficult time and observing that several of my friends had disappeared. There was stillness, no check-ins, no messages. A person isn't a true friend if they just show up while things are enjoyable and then vanish when things get difficult.

10. You Doubt Their Loyalty

Have you ever wondered if a buddy is truly on your side? Perhaps they are gossiping about you behind your back, or you suspect that they wouldn't stand up for you if necessary. Let me tell you, it's tiring to continually question the loyalty of a buddy. A friendship will always seem shaky if you can't trust them.

How to Handle a One-Sided Relationship

1. Reflect on Your Feelings

Take a step back and evaluate your feelings about this connection before making any judgments. Consider this: Do I feel appreciated? Am I being heard? Or do I sense that I'm being exploited? Making a change begins with acknowledging your feelings.

2. Have Open Communication

Have an open discussion if you determine that the friendship is worth preserving. I understand that these conversations might be awkward, but they are essential. Instead of saying "You never text me," use "I" statements like "I feel like I'm always reaching out first." This method focuses more on your feelings and less on confrontation.

3. Set Boundaries

If your friend constantly crosses lines, it’s time to establish boundaries. Let them know what you need and expect in the friendship. If they care, they’ll respect that. If they don’t—well, that tells you everything you need to know.

4. See How They React

Calling out someone's actions won't always be properly received. Take note of their response. Do they try to alter their behavior? Or do they brush off your emotions? You may decide whether to maintain this friendship based on their reaction.

5. Focus on Balanced Relationships

Invest in connections that seem mutually beneficial. I've discovered that the strongest friendships are those in which both parties experience support and worth. Be in the company of individuals who truly care about you.

6. Know When to Let Go

Sometimes walking away is the greatest thing you can do for yourself, although this part is difficult. It wasn't easy, but it was vital for me to let go of friendships that took more energy from me than they gave. It's acceptable when friendships don't last a lifetime.

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Fuel Your Day Naturally: 5 Best Foods for Steady, Lasting Energy

 Have you ever experienced the lunchtime slump, when you need to push through yet feel exhausted and lethargic? I am certain that I have. I've come to understand over the years that my energy levels are greatly influenced by the foods I eat. I discovered a significant difference when I began to monitor my diet more closely; some meals made me feel lethargic, while others gave me the energy and focus I needed for hours.

I constantly make an effort to incorporate foods that are high in nutrients and energy into my meals because of this. When it comes to sustaining endurance and preventing crashes, critical vitamins, fiber, and healthy fats may make all the difference. I'll include some of my favorite go-to meals that give you long-lasting energy in this post, along with easy methods to eat them. These meals can help you feel your best whether you need a morning boost, an afternoon pick-me-up, or just want to stay energized all day.

Avocados: Healthy Fats for Lasting Energy

Monounsaturated fats, which are abundant in avocados, are excellent for heart health and long-lasting energy. Additionally, they include B vitamins, potassium, and fiber, all of which help you feel full and avoid feeling lethargic. Because it keeps me full and prevents morning energy slumps, I love to include avocado in my breakfast.

Nutritional Highlights: Avocados

Heart-healthy monounsaturated fats, which provide you with sustained energy and help keep your blood sugar levels steady, are abundant in avocados. Additionally, they are a great source of fiber, which helps to maintain a healthy digestive system and avoid energy slumps. Avocados, which are high in potassium, promote hydration and muscular function, both of which are critical for sustaining energy levels throughout the day. They also include B vitamins, such as folate and B6, which are essential for brain and energy metabolism. Avocados are a powerhouse for long-lasting energy and general vigor since they include fiber, healthy fats, and crucial elements.

How to enjoy: For a creamy and satisfying snack, mash avocado on whole-grain bread and top with lemon juice and salt. For added nutrients, add sliced avocado to grain bowls, salads, or wraps. Avocado adds a luscious texture and increases the consumption of healthy fats when blended into smoothies.

Green Tea: A Gentle Caffeine Boost

Green tea contains L-theanine, an amino acid that supports calm and focused energy, and a small amount of caffeine. In contrast to coffee, which can occasionally cause jitters, green tea provides a more gradual and long-lasting energy boost. To keep awake without interfering with my later sleep, I frequently drink green tea in the afternoon.

Nutritional Highlights: Green Tea

A natural source of caffeine, green tea gives you a slight energy boost without giving you the jitters that come with coffee. It includes L-theanine, an amino acid that helps maintain energy levels more consistently by fostering tranquility and focus. Antioxidants, especially catechins, which lower oxidative stress and promote general health, are also abundant in green tea. Its metabolism-boosting qualities can also help with fat oxidation and energy generation. Green tea is a great option for increasing mental and physical vitality because of its potent antioxidants and mild stimulation.

How to enjoy: For consistent energy, make a hot cup of green tea and drink it in the morning or afternoon. For a cool beverage, you may also create iced green tea with a little honey and a squeeze of lemon. Another excellent method to make use of matcha powder's energy-boosting qualities is to add it to smoothies.

Quinoa: A Complete Protein for Endurance

Quinoa is a complete protein source since it is one of the few plant-based foods that contains all nine necessary amino acids. It offers consistent energy without crashing and is high in fiber and complex carbohydrates. I always make sure to include quinoa in my meals when I have a long day ahead of me since it keeps me energized and satisfied for hours.

Nutritional Highlights: Quinoa

All nine of the essential amino acids required for muscle repair and long-lasting energy are present in quinoa, making it a complete protein. Additionally, it contains a lot of complex carbs, which avoid blood sugar crashes and surges by releasing energy gradually throughout the day. Quinoa's high fiber content helps with digestion and prolongs feelings of fullness, which lessens weariness brought on by changes in appetite. It also includes magnesium, which is necessary for energy generation and muscular function, and iron, which aids in the blood's oxygen transfer. This nutrient-dense grain is ideal for sustaining endurance and stamina.

How to enjoy: Prepare quinoa as a foundation for side dishes, grain bowls, or salads. For a well-balanced dinner, combine it with roasted vegetables and a protein source, such as chicken or tofu. Quinoa may also be substituted for rice in stir-fries and other recipes.

Apples: A Natural Source of Sustained Energy

Apples are a fantastic fruit for increasing energy levels since they are full of natural sugars, fiber, and antioxidants. By slowing down the breakdown of carbohydrates, the fiber content helps avoid blood sugar dips and surges. I've discovered that eating an apple in the afternoon consistently increases my energy levels without causing me to feel lethargic later. Vitamin C, which is abundant in apples, also boosts immunity and general health.

Nutritional Highlights: Apples

Fructose, the main natural sugar found in apples, gives you an immediate and continuous energy boost without making you feel bloated. Their high fiber content promotes continuous energy release and prolongs feelings of fullness by slowing down the absorption of sugar. Antioxidants like quercetin, which are abundant in apples, also benefit general health by lowering inflammation. Moreover, they contain vitamin C, which helps to boost immunity and lessen tiredness. Apples' natural sugars, fiber, and vital nutrients make them the ideal fruit for sustaining energy levels throughout the day.

How to enjoy: For a fast and cool snack, eat an apple by itself. For a well-balanced intake of protein, carbs, and healthy fats, pair it with almond butter. Apple slices may also be added to salads, yogurt, and cereal to add crisp and flavor.

Berries: Antioxidant-Rich Energy Boosters

Antioxidants, fiber, and natural sugars found in berries like blueberries, strawberries, and raspberries provide you a consistent energy boost. Their abundant vitamin C content promotes cellular energy generation and lessens oxidative damage. A bowl of mixed berries makes me feel refreshed whenever I'm feeling exhausted without giving me the lethargic sensation that comes with hefty eating. Berries' natural sugars and fiber combine to provide a gradual and even release of energy.

Nutritional Highlights: Berries

Antioxidants like anthocyanins and vitamin C, which are abundant in berries like blueberries, strawberries, and raspberries, help fight oxidative stress and lessen tiredness. They are an excellent natural sugar source that gives you a rapid, sustained energy boost without making you collapse. Berries' high fiber content helps with digestion and blood sugar regulation, avoiding energy slumps during the day. They also include vital B vitamins that are important for brain function and energy generation. Berries are a tasty and effective approach to maintaining energy and general vigor because of their nutrient-dense makeup.

How to enjoy: Savor the light and pleasant snack of fresh berries by themselves. For a meal high in antioxidants, mix them into oatmeal, yogurt, or smoothies. For a taste and nutritional boost, you may also include berries in salads or combine them into homemade energy bars.

Small Changes, Big Energy Gains

Your energy levels can be significantly impacted by little dietary adjustments. I've found that eating nutrient-dense meals like quinoa, avocados, and berries makes me feel more focused, awake, and prepared to face the day. The best thing is that these foods are tasty, easy to include in regular meals, and invigorating. Try to include some of these nutrient-dense meals in your diet if you've been having trouble feeling energetic; you'll be shocked at how much better you feel!

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Understanding Nighttime Awakenings: How Many Times Is Normal By Age?

 I've struggled with waking up in the middle of the night for years, and I know I'm not the only one. I roll over and immediately go back asleep on some nights, without noticing. There are other times when I simply stare at the ceiling, wondering why I can't sleep through the night like I used to. In actuality, waking up during the night is common, but the frequency of these awakenings varies depending on several factors, such as age, stress, and even the food we eat before bed.

I wanted to explore the prevalence of nighttime awakenings at various ages and the potential warning signs. I've learned how crucial it is to know what is and isn't typical after overcoming my own sleep issues.

Why Do We Wake Up at Night?

It's not always a bad thing to wake up at night. Deep sleep, light sleep, and REM sleep are all phases of sleep that our bodies go through. These cycles run around 90 to 120 minutes, and at the end of each one, it’s usual to experience a brief waking. Most of the time, we don’t recall these times.

Stress is a big factor for me. I find that I wake up more frequently and have a harder time falling back asleep if I have a lot on my mind, whether it's deadlines, personal concerns, or even just random thoughts. I’ve also discovered that my sleep is disturbed when my room is too warm, or if I take coffee too late in the day.

How Many Times Is Normal to Wake Up at Night by Age?

Infants and Toddlers (0–3 Years)

Normal Frequency: 3–5 times per night.

Babies wake up more often than adults because their sleep cycles are shorter—about 50 to 60 minutes. Other factors include general pain, teething, and hunger.

What to Watch For: A baby may be experiencing colic, teething pain, or sleep regression if they have problems falling back asleep or crying a lot.

I remember my sister spending the entire night with my niece when she was a newborn. I became aware of the amount of work required to put a baby to sleep as a result. Now, I completely understand new parents' exhaustion anytime I hear them express it.

Preschoolers and Young Children (4–10 Years)

Normal Frequency: 1–2 times per night.

Children begin to sleep more like adults at this age, but sleep disturbances like nightmares, bedwetting, or irregular bedtime habits can still occur.

What to Watch for: It may be worthwhile to investigate potential sleep problems, anxiety, or even conditions like sleep apnea if a kid wakes up a lot and appears excessively exhausted throughout the day.

My cousin suffered night terrors when he was around six years old, and I used to watch him. He woke up screaming, which was awful, but the following day he wouldn't even recall it. I learned from seeing him go through it that children's sleep problems can differ greatly from adults.

Teenagers (11–18 Years)

Normal Frequency: 0–1 times per night.

Teens' circadian rhythms are impacted by significant hormonal changes, which makes them desire to sleep in and stay up late. Periodic awakenings can also be caused by stress, screen time, and bad sleeping habits.

What to Look for: It could be time to change a teen's sleep patterns or get professional help if their mood, academic performance, or general energy levels are negatively impacted by their sleep disturbances.

As a teenager, I had a lot of trouble sleeping, especially when it came time for exams. I would study late into the night and then wake up at odd hours, utterly restless. At the time, I didn’t know how much screen time before bed was making things worse. I try to be more aware of that now.

Adults (19–64 Years)

Normal Frequency: 1–2 times per night.

Most individuals have short awakenings in between sleep cycles. Alcohol, coffee, stress, and discomfort from an inappropriate sleeping environment can all be factors.

What to Look Out For: If you wake up a lot to go to the bathroom (nocturia) or feel tired even after sleeping through the night, it may indicate an underlying illness such as sleep apnea, insomnia, or restless legs syndrome.

I find that here is where I struggle the most. I sometimes wake up several times during the night, either because I had coffee too late in the evening or because my mind was racing. Additionally, I've discovered that I'm more likely to wake up if I go to bed feeling very full or hungry.

Older Adults (65+ Years)

Normal Frequency: 2–3 times per night.

Sleep is lighter and more erratic as we get older. More frequent awakenings might result from a combination of medical disorders, drugs, and decreased melatonin synthesis.

What to Look Out for: It can be worthwhile to consult a physician if severe daytime drowsiness or a notable deterioration in the quality of sleep arises.

My grandpa used to gripe about waking up at three in the morning and finding it difficult to get back to sleep. After doing some research, he discovered that some of his medications were interfering with his sleep, which he had previously assumed was a natural part of growing older. Small tweaks, like altering when he took his medicines, made a significant effect.

Factors That Influence Nighttime Awakenings

No matter your age, several factors might influence how frequently you wake up at night:

• Stress and Anxiety: If I’m stressed, I’m nearly likely to wake up at night.
• Diet and Hydration: I have trouble sleeping when I eat just before bed or drink coffee late in the day.
• Sleep Environment: An excessive amount of light or noise, or even an improperly heated room, might cause issues.
• Medical Conditions: Hormonal imbalances, acid reflux, sleep apnea, and chronic pain can all interfere with sleep.
• Medications: Some medicines interfere with sleep quality.

When Should You Be Concerned?

It's natural to wake up sometimes, but if you have trouble falling back asleep or feel tired during the day, it might be an issue. Among the warning signs are:

• Feeling exhausted all the time even after sleeping for seven or nine hours.
• Loud snoring or gasping when you wake up—these might be symptoms of sleep apnea.
• Mood fluctuations, irritation, or trouble focusing as a result of little sleep.

It's advisable to consult a physician or sleep expert if any of these seem familiar.

Tips to Improve Your Sleep

I've tried a lot of things over the years to help me sleep better, and these have been the most successful:

• Maintain a Routine: It makes a big difference to go to bed and wake up at the same time each day.
• Establish a Sleep-Friendly Environment: Blackout curtains were a huge improvement for me.
• Limit Screen Time: This is still a work in progress for me, but decreasing screen time before bed really helps.
• Watch What You Eat and Drink: I'm giving up large meals and late-night coffee.
• Use Relaxation Techniques: I find that writing, gentle stretching, and deep breathing all help me decompress.

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How to Treat Skin Rashes Naturally

 Redness, itching, and inflammation are frequent symptoms of rashes, commonly referred to as "miliaria," which are skin disorders. Particularly in places like the neck, waist, chest, back, and even the genitalia, they frequently show up in hot and muggy conditions. They can be quite unpleasant, but they are not communicable. The good news? There are several simple, all-natural ways to calm your skin and quickly eliminate rashes!

What Causes Skin Rashes?

• Rashes can pop up due to a variety of reasons, including:
• Too much sun exposure (UV rays)
• Excessive sweating (especially during workouts)
• Wearing tight or synthetic clothing
• Poor hygiene or not cleaning off sweat properly
• Eating greasy or spicy foods
• Stress or anxiety
• Side effects from certain medications
• Allergies to jewelry, perfumes, or fabrics
• Alcohol and smoking
• Humid and warm weather

If you’ve been dealing with a rash, don’t worry! Here are some effective and natural home remedies to help you heal quickly.

Natural Remedies to Soothe Rashes

1. Baking Soda or Oatmeal Bath: Add a couple of teaspoons of oats or baking soda to your bath water and let it soak for approximately an hour. Oatmeal serves as a natural moisturizer to calm dry and irritated skin, while baking soda's antibacterial and anti-inflammatory qualities help reduce itching and irritation.
2. Oatmeal Paste: Make a thick paste by cooking oats with water. Allow it to cool before applying it to the rash using gauze or a fresh cloth. Antioxidants and anti-inflammatory substances found in oatmeal soothe skin and lessen redness.
3. Chilled Watermelon Peel: Gently massage the rash with a watermelon rind. Because of its high water content and inherent cooling qualities, watermelon helps hydrate and cool off hot spots.
4. Chamomile Infusion: Soak a cotton ball in brewed chamomile tea after allowing it to cool. For its calming and anti-inflammatory properties, apply it to the rash. Flavonoids and antioxidants, which are abundant in chamomile, aid with healing and lessen inflammation.
5. Aloe Vera Gel: To lessen redness and avoid skin dryness, apply fresh aloe vera pulp straight to the rash. Aloe vera's hydrating, cooling, and antibacterial qualities aid in accelerating the healing process.
6. Cornstarch Paste: To make a paste, combine cornstarch and a small amount of water. Gently apply, allow to dry, and then rinse with cold water. By absorbing more moisture, cornstarch lowers friction and stops discomfort.
7. Butter and Mallow Mixture: To make a paste, crush some mallow leaves and combine them with butter. To soften the skin and lessen irritation, apply it to the rash using sterile gauze. The emollient qualities of marshmallows aid in retaining moisture and offering comfort.
8. Water Compressor with Celery: For ten minutes, bring two celery stalks to a boil in half a liter of water. Press a fresh towel against the rash after soaking it in the liquid. Antioxidants and anti-inflammatory substances found in celery aid in skin healing.
9. Cold Compress: Press several ice cubes to the rash after wrapping them in a cloth. By decreasing inflammation and numbing the afflicted region, offers immediate relief from itching and discomfort.
10. A Mixture of Alcohol and Water: Combine one part of alcohol with three parts of boiling water. To hasten healing and avoid infection, apply sterile gauze soaked in the mixture to the rash. Alcohol helps dry out rashes since it has antibacterial qualities.
11. Rosewater and Sandalwood Paste: Combine a couple of drops of rose water with two teaspoons of sandalwood powder and two tablespoons of coriander powder. After applying the paste to the afflicted region, rinse it off. Rose water helps tone and calm inflamed skin, while sandalwood offers cooling properties.
12. Green Clay Paste: Apply a solution of green clay and water on the rash. Green clay helps to cleanse and repair the skin by absorbing pollutants and extra oil.
13. Banana Peel Wrap: Put some mashed banana peels on the rash. Leave it on for at least two hours after wrapping it in a fresh towel. Allantoin, which has anti-inflammatory and antifungal qualities and helps calm skin, is found in banana peel.
14. Witch Hazel Extract: You may either soak a cotton ball in witch hazel extract and apply it to the rash or apply a few drops to the area. Witch hazel reduces inflammation and helps dry up blisters and rashes by acting as an astringent.
15. Cucumber Paste: Make a paste out of a cucumber and apply it to the rash. For a natural cooling effect, cover with a cloth and keep it on all day. Antioxidants and water are abundant in cucumbers, which moisturize and lessen edema.
16. Amaranth Seed Infusion: Bring some water to a boil, let it cool, and then soak a cotton ball in it. For relief, apply it to the rash many times a day. The antibacterial and anti-inflammatory qualities of amaranth seeds aid in the prevention of illnesses.
17. Marigold Tea Compress: Burns, rashes, and eczema are among the skin ailments that Marigold is great for. Steep marigold flowers in boiling water, allow them to cool and then apply the infusion to the afflicted region using gauze. Marigold's soothing and antibacterial qualities aid in skin restoration.
18. Apple cider vinegar and onion poultice: Add a little apple cider vinegar to a crushed onion. Apply it directly to the rash or dab it on with a cotton ball soaked in the liquid. Natural antibacterial qualities found in onions help to lower inflammation and avoid infection.
19. Infusion of Dandelion Roots: Apply the dandelion root and leaves to the rash after boiling them in water and letting them soak. Dandelion is an excellent remedy for skin conditions because of its well-known detoxifying and anti-inflammatory properties.
20. Treatment with Thyme Tea: Boil a teaspoon of dried or fresh thyme leaves in half a liter of water to make an infusion. Allow it to cool, then use gauze or a cotton ball to apply the liquid to the rash. Thyme's antiseptic and antibacterial qualities aid in easing pain and irritation while hastening the healing process.

Have you tried any of these remedies? Let us know in the comments!

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6 Delicious Overnight Oats Recipes to Help You Lose Weight

In recent years, overnight oats have gained a lot of popularity due to their insanely simple preparation and great taste. People simply cannot get enough of this delicious, incredibly practical, and healthful breakfast option. due to the high fiber content of oats, which might prolong feelings of fullness. This naturally lowers your caloric intake by regulating your hunger. This can assist you in maintaining a healthy body mass and losing weight over time.

Tips for Preparing Weight-Loss-Friendly Overnight Oats

• Choose Whole Ingredients: For a longer-lasting energy boost, use rolled oats rather than quick oats.
• Be Aware About Sweeteners: To reduce the amount of sugar, use natural sweeteners like stevia, honey, or mashed fruit.
• Add Protein: For more fullness, include protein powder, Greek yogurt, or chia seeds.
• Portion Control: To prevent overindulging, abide by the suggested serving sizes.
• Make a plan: To save time and make sure you maintain your weight-loss objectives, prepare your jars in bulk.

1. Classic Berry Bliss Overnight Oats

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• ¼ cup Greek yogurt
• 1 tbsp chia seeds
• ½ cup mixed berries (blueberries, raspberries, strawberries)
• 1 tsp honey or stevia (optional)

Instructions:

Put the oats, Greek yogurt, almond milk, and chia seeds in a jar. Mix thoroughly to incorporate. Top with a layer of mixed berries and, if you'd like, honey. Enjoy it in the morning after putting it in the fridge overnight. This recipe, which is high in antioxidants, keeps you full and helps your metabolism.

2. Chocolate Peanut Butter Protein Oats

• ½ cup rolled oats
• ½ cup unsweetened oat milk
• 1 tbsp natural peanut butter
• 1 tbsp cocoa powder
• 1 scoop of chocolate protein powder
• 1 tsp vanilla extract

Instructions:

In a container, combine the protein powder, peanut butter, chocolate powder, oats, and oat milk until smooth. To add even more flavor, use vanilla extract. Before serving, sprinkle crumbled nuts on top and refrigerate overnight. This recipe gives you a protein boost while satisfying your chocolate cravings.

3. Green Apple Cinnamon Overnight Oats

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• ¼ cup unsweetened applesauce
• 1 tbsp chia seeds
• ½ tsp cinnamon
• ¼ cup diced green apple

Instructions:

Combine the oats, applesauce, chia seeds, cinnamon, and almond milk in a jar. Top with chopped green apple and let in the fridge overnight. Stir it and savor it in the morning. Together, apples and cinnamon increase metabolism and offer a delightful, guilt-free sweetness.

4. Tropical Mango Coconut Oats

• ½ cup rolled oats
• ½ cup coconut milk (light or unsweetened)
• ¼ cup diced mango
• 1 tbsp shredded coconut (unsweetened)
• 1 tsp chia seeds

Instructions:

In a jar, combine chia seeds, coconut milk, and oats. Add shredded coconut and chopped mango over top. Keep in the fridge all night. The low-calorie, refreshing breakfast with tropical flavors will keep you feeling refreshed all morning.

5. Matcha Almond Oats

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• 1 tsp matcha powder
• 1 tbsp almond butter
• 1 tsp honey or stevia (optional)
• A few sliced almonds for topping

Instructions:

In a container, combine almond butter, matcha powder, almond milk, and oats until blended. If necessary, add stevia or honey for sweetness. Before serving, place sliced almonds over top and refrigerate overnight. Matcha is ideal for weight loss because it increases metabolism and gives you a mild energy boost.

6. Banana Walnut Overnight Oats

• ½ cup rolled oats
• ½ cup unsweetened almond milk
• ½ mashed banana
• 1 tbsp chopped walnuts
• ½ tsp cinnamon
• 1 tsp maple syrup (optional)

Instructions:

In a jar, combine the oats, cinnamon, and almond milk with the mashed banana. If desired, stir in maple syrup and chopped walnuts. Keep in the fridge all night. Walnuts and bananas offer a delightful blend of natural sweetness, good fats, and energy to get you through the day.

You can customize overnight oats to suit your tastes, and they are nutrient-dense and adaptable. These meals are a terrific addition to your weight-loss journey in addition to being delicious. What recipe are you going to try first? Tell us!

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