The Photography way of Life

Jen Osojnicki promises, to photograph you with passion!

Call 870 351 8381

Our sessions will result in portraits that will be personal and unique to your lifestyle.

Who Am I

Who Am I

I love photography,
with passion and professionalism.

I am an artist, a memory maker, a historian, and a documentary specialist. I love to study people and watch their interactions. Smiling happy faces and heartfelt embraces, stolen glances and once-in-a-lifetime chances…these are the images I love to capture.

Portfolio

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What Do I Do

My professional background includes more than 20 years of taking photographs for weddings, families, and businesses.

What Do I Do

Lifestyle Portraits

These days families are requesting a more relaxed approach to family portraits. I like to think of the process as lifestyle portraits—capturing people in their most comfortable or natural environments.

Wedding Documentaries

I am the lead photographer on all of my wedding shoots and conduct them in an unobtrusive documentary style of photography that records your most special day as it unfolds naturally.

Commercial Shoots

Whatever your business marketing needs, I can help, whether it is attending a special event, setting up a photo shoot to meet specific needs, taking professional head shots.

Latest From Blog

Instagram: A Powerful Tool To Get Brand Recognition

April 25, 2021
Instagram A Powerful Tool To Get Brand Recognition

The Social platform Instagram allowed ago period, video sharing service, this service is met with great acceptance among Instagram users who numbered nearly 130 million users, this big number of Instagram users , let you marketing your brand effectively, through the use of video clips, and increases the effectiveness of Instagram in marketing, is the ease of video sharing Instagram on social networks Facebook, Twitter, Tumblr , so here are some ways that will help you on marketing for your brand using video Instagram:

Posted a video by using your product:

Nothing better than the video to explain how to use the products, so.. it is useful to product a short video not exceeding 15 seconds , to explain how to use your products, and than share this video on your Instagram account , When the customers watching the video on how to use the product would encourage them to buy it, because it will remove the doubts they have about it.

Instagram
Instagram

Participated promotional videos for your brand :

Instagram videos are useful in promoting , Especially the video Instagram period not to exceed 15 seconds and this period is suitable for advertising and promotional videos , therefore, it is useful to create a promotional video to promote your brand in which display advertising or promotional message you want to deliver to the public, here are the findings.

Use the hashtag to promote the Instagram video :

Instagram gives you the possibility of using the hashtag , This makes it easier to access the video to a lot of customers who care about your brand, Just select the appropriate tags for video content , to make it watched by the customers who need your products and buy it.

Participated Instagram video on social networks:

It is not enough to create an Instagram video and participated on Instagram only, but the video must realize  a big widespread in order to  achieve the desired interest, You can do this with sharing the Instagram video on the author  social networks like facebook , twitter …ext, and this will make your followers on these networks share this video on their social accounts, particularly if the video is fun and has a sense of creative, This will make the Instagram video achieve great prevalent at the same time will increase the number of followers on Instagram, This makes you check a large number of sales , so with this strategy you will hit two birds with one stone.

Stiebel Eltron Mini 4 Tankless Electric Water Heater — Electric Water Heaters

April 25, 2021
Electric Water Heaters

Sky-high water heating bills stopping you from showering in comfort? The Mini-4 Stiebel Eltron Tankless Electric Water Heater With Flow Reducer is a compact heater that brings you impressive German engineering without the hefty upkeep. Purchase one today for all heated water needs with its fabulous features, including:

Point of Use Advantage

Point of Use Advantage
Point of Use Advantage

Point of use heated water means that there are no heated tanks with standby water. The Mini-4 simply heats water as it passes through a series of pipes and tubes, instead of drawing it from a heated tank. Basically, it heats water whenever it is needed.

Energy-Saving

The Mini-4 tankless electric water heater does not use gas to power itself up. This makes it more eco-friendly than gas-powered water heater tanks because gas is non-renewable and electricity can be powered by renewable sources such as the sun, wind, or water.

Uses

Tankless heaters are recommended source for areas such as a kitchen or bathroom sink, laundry areas, boats, RVs, and other compact living spaces that may require point of use water heating. Imagine how much you can save with an electric heater for your summer cabin versus a tank heater!

0.5 GPM Flow Reducer

This handy feature is an aerator that fits most faucets, so that no drains or circulating pumps are needed. It allows you to enjoy hot water without “cold spots”. The Mini-4 can save you hundreds on installation costs with this feature!

https://www.youtube.com/watch?v=6BvvTTYDUmY

Specifications

  • Model: Stiebel Eltron Mini 4
  • Product Type: Tankless electric water heater
  • Product Dimensions: 3.25″L x 7.5″W x 6.5″H
  • Product Weight: 3.44 lbs.
  • Product Color: White
  • Voltage: 208; 220-240
  • Wattage (208V / 220V-240V): 2.6 / 3.5
  • Amperage (208V / 220V-240V): 12.6 / 15.2 amps
  • Minimum Required Circuit Breaker Size (208V / 220V-240V): 20 / 20 amps
  • Recommended Wire Size (208V / 220V-240V): 12 / 12 AWG copper
  • Minimum Water Flow to Activate Unit: 0.53 GPM / 2.0 Lmin
  • Degree of Protection According to IEC 529: IP 24
  • Minimum Water Resistivity: 2795 ohms x inches 1100 ohms x cm
  • Working Pressure 150 psi / 10 bar
  • Tested to Pressure: 300 psi / 20 bar
  • Volume of Water in Unit: 0.026 gallons / 0.1 liters
  • Water Connections: For 3/8″ O.D. flex connector
  • Parts Warranty: 3 years
  • Great water heater for boats, RVs, and other recreational homes
  • Saves money as it uses water only when needed
  • Safety high-limit with automatic reset feature
  • Requires no drains or circulating pumps
  • Controlled by a simple flow switch
  • Does not require the heating costs for a tank

Benefits

  • Equipped with a safety high-limit with reset
  • Ideal for pool homes, cabins, guest houses, and other point of use buildings

Compact and can be hung anywhere – under 4 lbs.!

Be Careful About Chronic Bronchitis

April 17, 2021
Be Careful About Chronic Bronchitis

Simple cough symptoms may some time turn into critical health disorders. Chronic bronchitis may show similar coughing symptoms and may cause the patient severe trouble. We are susceptible to this problem of cough due to various reasons. Cough problem lingering for a longer time needs to be examined by medical practitioner. The lingering cough in a patient can be a symptom of some critical disease of the lung. That is why, you should never neglect cough problems, and instead it would be advisable to take proper care in this situation.

Cough is a recurrent symptom in chronic bronchitis. If it is not treated in time, the condition may further worsen to a critical stage, where the patient would have to undergo specialized treatment, read more from here. This may become detrimental if the persistent cough symptoms are left untreated for a long time.

Cough is an outcome of physiological reflexes of the body. Presence of particle in the air passage creates irritation. The resistance system of the body does not permit any foreign activity in the air passage. The thoracic cavity seems to contract with the release of air from the lungs. A significant part is played by the vagus nerve in the coughing activity to connect the brain and the lungs.

Chronic Bronchitis

Cough is also produced by psychological reflections, known as habitual coughing. Patients suffer from sneezing and continuous cough. Physiological cough is originated by bacterial infections normally. Common cold is a simple example of the condition. Allergic coughs are also common to people and are due to smoke or dust or medicine intake. Cough symptoms are also present in diseases like heart disease, infections of the ear and lung infections.

Cough is categorized in two basic types, non-productive cough and productive cough. The non- productive is frustrating and leaves the patient drawn out. Productive cough is due to bacterial infection and need proper antibiotic treatment to give the patient relief. The patient, in this case, may develop further complications like piles, headaches and associated respiratory problems which are common in chronic bronchitis. Many studies and reports have confirmed that the habit of smoking is one single strong factor responsible for chronic bronchitis. It is therefore, advisable to leave smoking as a safeguard against the dreaded disease.

It will be evident in the normal breathing experience once you leave the nasty habit of cigarette smoking. You will enjoy the independence of your free and quality breathing, which you have missed during the period as a smoker. You will find yourself as a new person physically with fresh pair of lungs. You must be careful regarding the passive smoking, which at times becomes injurious to health. Avoid the place, where smoking is on because the smoke can be harmful to you or for your coughing habit. Be careful in using flavored sprays and other chemical fumes, which may induce allergic manifestation in the form of cough and irritation. Chronic bronchitis is a critical type of bacterial infection with symptoms of persistent cough and it is wise to take the advice of a physician.

Removing Pet Stains from Furniture

April 14, 2021
Removing Pet Stains from Furniture

Learn How to Remove Pet Stains from Your Furniture

It can be a daunting task trying to keep furniture clean when sharing it with pets. Often, we find muddy paw prints running across our couch cushions or a dirt stained piece of furniture after our pet's spend a fun day playing in the dirt. And sometimes, our pet's may even have an accident on our furniture. Luckily, we do not have to live with stained furniture. There are actually multiple things you can do to remove pet stains from furniture, read this post here.

Learn How to Remove Pet Stains from Your Furniture

Dust and Dirt

Removing pet stains caused from a day outside, such as mud and dirt, can easily be done using a little bit of foaming, white shaving cream. Before trying this on a large area, it is best to test the furniture in an inconspicuous area prior to cleaning the entire piece of furniture. To remove a stain, allow the white, foaming shaving cream to sit on the stain for about one minute. After it has set, lightly blot the area to remove the shaving cream residue.

Vomit

Our pet's often become sick in the worst places, like on our beds or couches. Removing vomit stains from furniture is never any fun but it can be done. After a vomit incident has occur, remove the vomit as best as possible. Afterwards, sprinkle salt on the area and then cover the vomit spot with a damn cloth. Let this sit on the spot for about 2 hours. When you lift the cloth, the stain should have disappeared.

Urine

Whether you are house breaking a puppy, or have an expertly trained pet, every once in a while they will have an accident and urinate on furniture. Removing pet stains caused by urine can easily be done. First, use paper towels to absorb as much of the urine as possible. After this is done, mix 1/2 teaspoon of laundry detergent and about one cup of warm water. Using this mixture, take an old, clean rag and blot the urine stain. Do this multiple times until the urine stain has been completely removed.

Odors

No matter what type of pet stain we run into, they can often leave behind a horrible odor. To remove the odors caused by pet stains, you will need to buy a high quality pet odor neutralizer. These are available at many pet stores. Avoid buying ones that have scents added in because this often just masks the odor. Follow the directions of the neutralizer very carefully. You will always want to test the product in an inconspicuous spot.

https://www.youtube.com/watch?v=GYq2NXp58x8

What NOT to Do

When removing pet stains, there are some things you do not want to do because it can actually make the stains worse. One thing you should avoid is using steam cleaners on furniture. This will not remove odors but instead make them worse. This is because the heat causes the odors to bond with the material fibers, making the odors set in and almost impossible to remove later.

Avoid using cleaning chemicals on the area because it may mask odors to you, but your pet will still smell the urine stains. If you pet urinates on furniture and then you use chemical products, it may actually encourage them to continue urinating in that area.

Bulova Accutron Watches

April 13, 2021
Bulova Accutron Watches

Bulova Accutron watches represent a vital piece of the company's venerable history. Developed through rigorous research and pioneering engineering developments, the Accutron watches boasted technology well ahead of its time. True to form, Bulova watch companies have continued in this vein in the decades since its inception, introducing one stellar product after the next.

Bulova Accutron watches have a well-documented, but somewhat controversial history. Some people suggest that the watches were made for battle, so that troops could maintain more accurate estimations of time. Others contest this view, stating that the watches were made with only consumers in mind, and simply represent the pioneering efforts of the folks at Bulova.

Bulova Accutron Watches: A New Level of Accuracy

Bulova Accutron Watches A New Level of Accuracy

Whatever the case, all people agree that Bulova Accutron watches significantly changed the craft of watchmaking. With the introduction of the tuning fork, precision was taken to a whole new level. Indeed, they set the bar for the competition, a trend that has only continued in the years since. From sportsmen to avid watch collectors, these are must-have wrist watches.

When it comes to purchasing a luxury watch, your very first consideration should be the quality of the product. Bulova Accutron watches are the pinnacle of technological advancement. There is nothing more accurate, and no investment more worthwhile.

Bulova Quartz Watches

Bulova quartz watches are an excellent option for those who seek quality and craftsmanship, without the premium price of an automatic watch. Bulova watches are routinely lauded for their technical precision, and their quartz timepieces are among their finest products. If you want the prestige and recognition of a luxury watch, without the premium price, definitely consider Bulove Quartz watches.

Luxury watches are typically either quartz, or automatic. The former refers to a battery operated system, while the latter is powered by human movement throughout the day. If an automatic watch is not worn daily, it will slow down and eventually stop. However, because of the high-precision craftsmanship that goes into automatic designs, they tend to be much more expensive.

Strike a Balance with Bulova Quartz Watches

Strike a Balance with Bulova Quartz Watches

When you invest in Bulova quartz watches, you get the best of both worlds. Specifically, you get a luxury watch and a reasonable price. There is no need to compromise craftsmanship or quality. At the same time, this does not necessitate that you spend exorbitant sums of money.

The purchase of a luxury watch is not to be taken lightly. Ideally, this is a timepiece you will have for years to come. Thus, you must strike a balance between finding a product that makes you truly happy, and one you can actually afford. With Bulova quartz watches, this is an easy compromise.

Lose Weight at the Office

April 10, 2021
Lose Weight at the Office

Many people say that they cannot lose weight because they are stuck in the office all day. Some people complain that they just do not have time to work out because they have full time jobs that require them to sit most of the day. Others complain that they just pack on the pounds because of their full time job. Their job is making them feel like they are getting fat, and they are frustrated. There are many ways to lose weight at the office. Here are some of them:

Parking

If you drive your car to work, you can get some extra exercise in. Instead of parking as close to your office building as possible, try parking farther away. Parking as far away as possible will make you walk extra steps which are important if you find that you have a job that makes you stationary most of the day. Of course, if you stay at the office really late you may not want to do this. Safety comes first.

Lose Weight

Elevators

Most people take elevators in an office building if there is one provided to you. I say skip the elevators, and take the stairs. Walking up and down stairs is a great way to get your heart rate up. It will help you burn extra calories. If you work at a huge office building with something like 25 floors then take the elevator up to the 22nd floor, and then walk the next three flights up. As your get used to walking up the stairs, add more flights of stairs to your walk to your office.

Vending Machines

Food is a big deal in losing weight at the office. I know of too many people that run down to the vending machines for their mid afternoon pick me up. Do not do that. Instead pack a healthy snack or meal from home. Most vending machine snacks are high in sugar which will give you low blood sugar eventually. It will make you feel really tired at work, and make you gain extra non-healthy calories.

Meals

It is very smart to pack your own meals from home every day so that you know that you are eating the right things. Too many people take their lunch break at a fast food place or a restaurant. This can pack on the calories and fat. If you do eat at a restaurant or fast food place, always try to pick the healthiest things. Many nice restaurants have a section on their menu for low-fat and low-calorie meals. Also, do not go out on Friday night with the gang from work to go to the bar and drink lots of alcohol. That can pack on the calories too.

Other Ideas

Other Ideas

If you have a private office to yourself, try taking mini-breaks to do some stretching. Also sometimes your employment might offer discounts on gyms or even have a private gym at the office. You can also check to see if your employment has something like a Weight Watchers Program that is offered at lunch time. Lastly, you can always use your lunch hour to go for a nice brisk walk or jog. Before you know it, you will see the pounds just drop off your body.

Chinese Longevity Breathing Technique

April 9, 2021
Chinese Longevity Breathing Technique

Longevity Breathing is a powerful breathing exercise that revitalises the body and instantly clears the mind.

Longevity breathing, also commonly called abdominal breathing is a specific breathing technique shared by many Chinese mind-body-spirit disciples. The aim of this breathing exercise is to develop and maintain a healthy and vigorous physical body.

Our physical body is the platform of our existence in this world. When our body is sound and well, we are free to take our life to any direction we may choose.

Tips Before You Begin

Tips Before You Begin

  • This exercise may be done lying down, sitting or standing.
  • At the beginning, practice for no more than 10 minutes a day.
  • Once you have attained some level proficiency, you can use it alone or in conjunction with meditation or bodywork practices. This exercise is also commonly used as a preparation to Chinese Zen Meditation, see details.
  • The entire exercise requires you to breathe through your nostrils not the mouth.
  • When we are stressed, our chest muscles are tensed and the breath is short. If that is the case for you, please do not over exert yourself. Be gentle and proceed mindfully.
  • Try to keep the length of inhalation and exhalation equal. The most important thing is to be at ease throughout the practice.

Instruction

  1. Sit upright with the legs crossed. If you would like to learn more about proper sitting posture, read the meditation posture guidelines here.
  2. Take a few deep breaths. Let the in-breath roll from your belly up into your shoulders, massaging you from the inside. When you exhale, allow the breath to tranquilize the body.
  3. Once the body feels more fluid and at ease, begin the Longevity Breathing.
  4. Place your tongue against your upper palate or the roof of your mouth. Let the tongue swell and relax. This establishes the first energetic anchor.
  5. Bring your awareness to the second energetic anchor, your Dan Tian, located about 2 inches below the belly button. To detect this point manually, put your fingers on both sides of the hip-crease between your thighs and hips and move your fingers horizontally towards the middle of the body. When you reach the midline of your body, you will feel a soft spot about a thumb’s length below your navel. This point is the seat of vitality in our body.
  6. As you inhale gently pull the Dan Tian towards the spine.
  7. Continue to breathe in and let the breath puff up the kidneys at the back of your body. The ribcages expand all around the torso, the entire chest swell up with fresh oxygen. Follow the inner sensations of the inhalation thoroughly, and you may be able to feel the energy rise from the Dan Tian (the bottom anchor) and lightly touch the upper palate (the top anchor), like a glass of water filled to the brim.
  8. The entire process is done in one long inhalation. If your breath is short, do not force or hold the breath. Let the breath lengthens with practice over time. Meanwhile, just pay close attention to the sensations of the tugging in of the abdomens and expansion of the heart.
  9. When you exhale, just let everything relax slowly, like emptying the glass. Allow the belly to hang forward and the body to soften.
  10. Give yourself time to empty the lungs completely before inhaling the next breath. Continue breathing this way for at least 10 minutes.

Instruction

Scientifically, we now know that deep breathing helps the body to ingest more oxygen, which then improves toxins elimination from the body. It also relaxes the heart and nervous system, thereby calming the body. From an energetic viewpoint, deep breathing increases the amount of Chi or Prana in the body. The additional Chi or Prana flushes away energetic sediments from our body and mind much like water to our body.

Easy Things You Can Do to Lose Weight

April 9, 2021
Easy Things You Can Do to Lose Weight

Now I recently went to the grocery store to get my regular food for the week. Except this time I had a little different way of doing things. I went and checked the nutrition label of different foods before I bought them. Such as lays potato chips, anything with lots of chocolate, and even some candies.

So first off, I checked out what t types of breads they had. There was 1/2 sized loaf low fat bread, which for each slice it was only a half of a gram of fat. I was like wow, that is low fat bread? I was expecting it to be a little bigger, and a little less expensive. It totaled around $4 for a little half loaf, where 2 pieces of mini bread were .5 grams of fat.

Do to Lose Weight

Then I decided to look at the whole wheat bread, which was a nice big loaf. 1 piece was close to 1 gram of fat. I looked for a second, and then thought to myself. If those 2 mini pieces of bread were equal to one piece of this bread, then really all they are saying that the bread is .5 grams of fat less than any regular serving of bread, for close to triple the cost.

Things like that you need to look out for when you diet. Many people still go out and buy that special diet bread, but it really doesn't end up doing anything better for you than any other bread out there. After that adventure to the bread section, I went over and checked out some different cake mixes and stuff. I just suggest you stay away from that area.

A brownie mix I was looking at as well had an fairly decent fat content in it, ranging from close to 4g of fat per 2 inch of brownie, check more details here. However, many people take that over board and have about 3 or 4 sometimes, then that goes to about 12 grams of fat for that little snack, that maybe didn't even fill you up, or just made you hungry for more.

Then frosting was on the list. Which was another bad idea. There is tons of fat content in frosting, and so instead I ended up looking up recipes, and made a frosting that was probably a fifth as fattening as it would have been otherwise.

https://www.youtube.com/watch?v=SThFgplRgHQ

I like to have sunflower seeds, they are a big treat for me because it's what I grew up with, and they are a comfort food for me. However, when I went to get my normal pack, I took a quick look at the nutrition label, thinking that no matter what i would still get them. I was wrong.

15 grams of fat, per 1/4 cup of seeds! I normally have 1/2 a cup, even a cup sometimes on a boring day! That was insane, that meant when I was trying to cut back all this time by buying conscious health food, I was ending up putting a massive 60g of fat in my body!

Make sure to look at things that you have constantly, instead of every now and then. As a dieter it is fine to indulge every once in a while, but be conscious about foods you already have, and don't pay attention to, cause I was sure paying for it with those seeds.

Electronic Review: Mix Tape USB Stick

April 6, 2021
Mix Tape USB Stick

It's great living in an ultramodern age and you've got to love the improvements in technology in today's world especially when it comes to sharing ones favorite songs. The Mix Tape USB Stick is one of the greatest ways to send the gift of music or create a favorite collection of music for a friend. The Mix Tape USB Stick takes the place of the old fashioned cassette tape, as scary as that may sound.

New technology has made life much more convenient particularly in terms progress, storage size and convenience. The Mix Tape USB Stick is a convenient way to store ones favorite music without having to lug around CD's or cassette tapes. Not only is this a great alternative for storing music, it is also a great way to create the gift of music and surprise someone with a compilation of favorite songs stored on a convenient and small Mix Tape USB Stick.

store ones favorite music

This great digital upgrade from cassette tape to Mix Tape USB Stick is a great way to store music for those who may have old LP's as well as those who have borrowed favorite CD's from friends. The convenient and small USB Stick allows bringing old outdated music into the present and stored in an ultra modern way.

What is truly unique about the Mix Tape USB Stick is the fact that is actually comes packaged in the retro Mix Tape cassette look with a track-list and all. The double side Mix Tape USB Stick has enough storage for one hour of digitally stored music. Created in London from friends across the Pond, the Mix Tape USB Stick has 64MB and is perfect for saving rare or very popular pieces one can't live without.

The Mix Tape USB Stick retails for $22.00 from Fred Flare. At $22.00 a pop, this price allows you to pick up one for your closest friends or family members. The Mix Tape USB Stick is a great office gift as well as a great gift for music lovers. For friends you've grown up with or old college buddies record a collection of favorite old school songs and send it to your friends.

The next time you're stumped for a creative gift to give put together a collection of great music stored on a Mix Tape USB Stick and send it to a friend as well as picking up an additional Mix Tape USB Stick. Possibly they too will do the same for a friend. For more information on where to purchase the Mix Tape USB Stick visit the Web site for Fred Flare, find more info.

It's great living in an ultramodern age and you've got to love the improvements in technology in today's world especially when it comes to sharing ones favorite songs. The Mix Tape USB Stick is one of the greatest ways to send the gift of music or create a favorite collection of music for a friend. The Mix Tape USB Stick takes the place of the old fashioned cassette tape, as scary as that may sound.

New technology has made life much more convenient particularly in terms progress, storage size and convenience. The Mix Tape USB Stick is a convenient way to store ones favorite music without having to lug around CD's or cassette tapes. Not only is this a great alternative for storing music, it is also a great way to create the gift of music and surprise someone with a compilation of favorite songs stored on a convenient and small Mix Tape USB Stick.

This great digital upgrade from cassette tape to Mix Tape USB Stick is a great way to store music for those who may have old LP's as well as those who have borrowed favorite CD's from friends. The convenient and small USB Stick allows bringing old outdated music into the present and stored in an ultra modern way.

What is truly unique about the Mix Tape USB Stick is the fact that is actually comes packaged in the retro Mix Tape cassette look with a track-list and all. The double side Mix Tape USB Stick has enough storage for one hour of digitally stored music. Created in London from friends across the Pond, the Mix Tape USB Stick has 64MB and is perfect for saving rare or very popular pieces one can't live without.

record a collection

The Mix Tape USB Stick retails for $22.00 from Fred Flare. At $22.00 a pop, this price allows you to pick up one for your closest friends or family members. The Mix Tape USB Stick is a great office gift as well as a great gift for music lovers. For friends you've grown up with or old college buddies record a collection of favorite old school songs and send it to your friends.

The next time you're stumped for a creative gift to give put together a collection of great music stored on a Mix Tape USB Stick and send it to a friend as well as picking up an additional Mix Tape USB Stick. Possibly they too will do the same for a friend. For more information on where to purchase the Mix Tape USB Stick visit the Web site for Fred Flare.

Natural Sleep Aids

April 2, 2021
Natural Sleep Aids

Over 10 million Americans suffer from some form of insomnia. More than half lose sleep due to stress and anxiety. Women are twice as likely as men to have sleep disorders. Between 40% and 60% of Americans over 60 have erratic sleep patterns (Sarsour et al., 2010).

The quickest, but not necessarily the best way to treat insomnia is prescription or over the counter drugs. Some side effects of prescription drugs are: addiction, dry mouth, dizziness, nausea compulsive behavior issues, daytime drowsiness and heartburn. Possible side effects of over the counter drugs are: dry mouth, dizziness, prolonged drowsiness, memory problems, glaucoma, enlarged prostate, asthma and heart problems. Therefore, the utilization of natural sleep aids can be a popular and feasible alternative to pharmaceutical treatment methods. In fact, most natural sleep aids are relatively easy to use and may even make a profound difference in sleep efficacy.

Natural Sleep

Sometimes the solution can be as easy as changing your pillows and/or mattress. Noise could be the culprit and the purchase of a “white noise” machine could solve the problem. These sleep machines are inexpensive, and you can select a variety of soothing sounds, like waterfalls and tropical rain to mask disruptive noise, read this post here.

Advice for Symptoms of Insomnia

Combating sleep depravity can be a serious issue for some individuals. However, there is pertinent advice which may help ameliorate symptoms of insomnia:

  • Eat at least 3 hours before bedtime.
  • Limit stimulants such as caffeine and alcohol.
  • If you must nap during the day, limit it to 30 minutes or less.
  • Exercise early in the day as a late workout can make falling asleep difficult.
  • Try drinking a cup of herbal tea. There are several brands on the market that claim to induce sleepiness.
  • Try to go to bed and wake up around the same time every day, even weekends whenever possible as oversleeping can make matters worse.

Shortly after waking in the morning, exposure to sunlight or bright light will help regulate the body’s biological clock.

Natural Methods of Regulating Sleep

Additionally, there are a number of natural sleep aids which place a specific emphasis on stress management. As many individual find stress as prominent and causal factor for insomnia, it becomes logical to address stress as a potentially foundational influence for insomnia. For example, it is recommended that individuals suffering from insomnia simply try and do things to make falling asleep easier. Reading, listening to soft music, taking a warm (not hot) bath or shower, and keeping the room dark and quiet may have a calming effect.

Also, certain essential oils can be used in aromatherapy to induce relaxation and reduce stress. Chamomile and lavender are two well known oils that can be used in baths, massages and diffuser blends. This form of aromatherapy may also have a calming effect and might help an individual to fall asleep. Deep breathing can also help an individual to relax. It is recommended to start by filling the diaphragm, then lungs and chest with air. Next, count to four and then slowly exhale. A repetition of three or four times may promote a sense of calmness.

Natural Methods of Regulating Sleep

Sometimes writing down problems and possible solutions in a journal will help alleviate “overthinking” at bedtime. This type of categorizing mental consideration has the propensity create a structure and order to thoughts, worries, and ideas.

Lastly, as emotional stress can play a big part in causing insomnia, it is practical to try to gain control over deleterious thoughts by using methods like guided imagery and visualization. These may also have a prominent calming effect.

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