Breakthrough Nourishment

Thursday, July 19, 2018

Anatomy of an Anxiety Attack

Anxiety attacks are normal body reactions – coping mechanisms – against different stressors and distressing predicaments. In other words, these are chemical, physical and emotional reactions that are elicit by fear, apprehension, or shock.  These reactions also cause a  “fight or flight” response. Based on scientific studies, people automatically react to stress or stress-inducing activities by either making a confrontational stance or making a decision to avoid the stress. 

Pressure can come from an emotional problem in a relationship at home, demanding tasks and deadlines at the office,  the dread of a forthcoming test, or the clamor for a game-winning performance in a championship game.  All these can product constant anguish and even anxiety attacks if a person is not able to cope effectively with the stress.  A person that is undergoing an anxiety attack often experiences a feeling of numbness or tingling, shortness of breath, dizziness, heightened palpitations, chronic sweating, chills, hot flushes, and  nausea.

Extreme levels of anxiety can produce serious ill effects on one's physical and mental health.  Anxieties can actually a hinder or adversely affect a person's the day-to-day activities.  Aside from the possibility of leaving a person emotionally depressed and physically weak, anxiety can also cause a person lose the ability to make a rational decision.  It is not uncommon to hear of cases of people with severe anxiety who have lost their jobs and failed in their relationships.  For these people who have become victims of anxiety attacks, life has become a mere matter of survival --- bereft of happiness, fulfillment, and health. 

Some people can cope with depression and anxiety.  But for a significant number of people who do not have the ability to cope with stress and anxiety, the only means to regain their life is to undergo therapy and, if necessary, take anxiety medications.  These anxiety medications, if accompanied by therapy conducted by professionals, offer relief and possibly permanent protection from the debilitating effects of stress and severe emotional distress.   Anxiety medications often vary in the dosage and desired effects.  However, what is common among these anti-anxiety medications is the ability of these drugs to  suppress unnecessary chemical and emotional surges.  Controlling these chemical and emotional surges allow a person with anxiety to regain a sense of peace and tranquility.

Anxiety medications, also known as anxiolytics, are prescribed to treat the different  symptoms of anxiety. For example, Bensodiazepines are prescribed to treat the short-term and disabling effects of anxiety.  These drugs are take effect in a person's central nervous system, which is the reason why a certain degree of sedation occurs in a patient using the medication.
Non-bensodiazepines, however, are used to control the serotonin level in the body. Serotonin is essential to the body for regulating anger, temperature, mood, sleep, vomiting, sexuality, and appetite. Though they are proven to be less effective than bensodiazepines, the serotonin-regulating effect of this type of anti-anxiety drug also helps a person to achieve a relaxed state.

While these medications offer relief, people must still practice a little caution before taking these anti-anxiety drugs.  These drugs cannot totally remove all symptoms of anxiety.  Of course, these medications cannot resolve an emotional or psychological problem that is actually the origin or source of a person's anxiety attacks.

Tuesday, July 17, 2018

Simple Techniques To Initiate Stress And Anxiety Relief At Work

Ricky Gervais and the BBC's stunningly successful sit-com "The Office" has been a huge hit around the world spawning countless spin off's and remakes.

The fact is that the comic situation transfers across cultural barriers. The exact idioms of the language may alter but essentially we see people in the show that we relate to in our own workplace - sometimes we even see ourselves.

The people are not the only aspect of the show tat transfers, so do the situations the characters find themselves in. Do these two quotes from The Office strike a chord?

Jim Halpert: Because right now, this is a job. If I advance any higher, this would be my career. And if this were my career, I'd have to throw myself in front of a train.

Michael Scott: This is our receptionist, Pam. If you think she's cute now, you should have seen her a couple years ago.

These lines may be funny yet they point to something basic and fundamental pertaining to the work place: stress and more specifically work related stress.

The UK Health and Safety at Work Executive (HSE); the UK government's Work related health and safety body define work related stress as: “the adverse reaction a person has to excessive pressure or other types of demand placed upon them."

A certain degree of stress is healthy, t keeps us on our toes and drives us to achieve. In essence stress will cause us to lead more fulfilling lives. The difficulty is here however, is how do we create a healthy balance of stress because too much stress and anxiety is certainly harmful to your health and well-being? What techniques can we apply to encourage stress and anxiety relief in our lives? Stay with me for a short while and we'll look at 10 simple ideas to initiate stress and anxiety relief at work.

Tune Into Your Body

A simple idea it may be, but one that is the key to unlocking the box to the other stress and anxiety relief techniques that we shall examine. Be aware of the degree of stress that you're experiencing at any one moment in time. First of all you need to know when your stress levels are rising.

Measure your stress level on a scale of 1-10. While you're at home find a time when you are alone and when you can lie down with your eyes closed. Put on your favourite music for relaxing or just sit in silence, whatever works best for you. Just let your mind wander and do not seek to hold your thoughts, no matter how fleeting. After 10 minutes or so you should be aware of level zero stress.

this is the gauge for measuring all other stress levels. During the day check into the scale and not the level of tension that you're feeling: are your shoulders hunched and tense; how does your gut feel, is it tight and churning; is your jaw clenched?

Take time to move

Movement is a great way to reduce stress levels. Just by getting out of your seat and moving around you will find that you will feel a measure of stress and anxiety relief. A brisk walk during your lunch break and a short jogging session at the end of the day will reduce tension. Generally aim to keep fit anyway.

Take time for deep breathing

Simply breaths deeply, inhaling through the nostrils, after holding the breath for a count of three exhale slowly through the mouth.

Take time to use your minds power of imagery

This is another great way to bring stress and anxiety relief into the workplace. Just take a moment or two to imagine that yo are somewhere else. Hear the sound of the sea, create the vivid colours of the sky in your mind, soar of to your favourite place and do not wait for that distant vacation; go there today. The more vivid the images the better this stress and anxiety relief technique will work.

Take time to challenge your irrational thoughts

Be aware of you inner voice and the messages that it is sending to you. Often these thoughts are based on previous mind conditioning and the thoughts will be harmful and create unnecessary levels of stress. For example if you are under pressure to get something done by a particular time you may find yourself thinking" I must get this done or else I'm fired and I'll need to find another job!" This is probably not the case and if it is then you're probably better looking for another job anyway.

Take time to plan work into smaller manageable tasks

A large taks can be overwhelming and may need to be broken down into simpler easier to complete jobs. We meet more step by step targets this way and feel agreater sense of achievment after each step is finished. Give yourselfa reward for completing the smaller taks and do not wait for the final task before you give yourself a pat on the back.

Take time to reduce cafine intake

Have you ever seen a two-year old completely wired after chomping through a few cookies or drinking cola? Well that’s exactly what happens to all of us when we take in too much sugar or caffeine. However, unlike the nipper at home we can’t very well run around the office making airplane noises, we just carry the excess stress.

Take time to have a play break

Some professionals keep “squish” balls, or stress balls, in their work space a simple squeeze is all that is needed for rapid relief of stress and anxiety. Other people take a few minutes to play a game at www.addictinggames.com. They’re quick (less than five minutes), easy to play, and many don’t require a download.

Take time to Blow Off Steam - but fairly

don't think that you can't vent a little, but just remember words spoken in anger can haunt you for a long time if they’re read or overheard by the wrong person. Don’t put anything in email you don’t want the whole office to see.

take time to understand that a little stress is worthwhile

Finally, remember that it’s natural to feel stress when you leave your comfort zone. Some stress must be endured as you expand your horizons, learn new tasks and earn new responsibilities. That kind of stress may not be much fun, but in the long run, it’s worth it!

Friday, May 4, 2018

3 Must-Take Supplements to Reduce Inflammation


Google the word “inflammation” and the you’ll probably see tons of articles telling you to “Take some fish oil.” There’s a good reason for this. Fish oil is loaded with Omega-3 fatty acids which are powerful and anti-inflammatory.

However, much of the value gets lost because manufacturers of most off-the-shelf products do not tell you how to store the supplements properly. If exposed to heat for prolonged periods, they can easily lose their value within days.
Moreover, fish oil doesn’t work for everyone. Everything we put into our bodies invokes a highly individual response. So, if you can’t seem to bring down your inflammation using fish oil Omega-3 acids, or if you’re vegetarian, you might want to try these alternatives.

  1. Turmeric
Everybody’s best friend these days, turmeric is famed for its anti-inflammatory properties. The root has been used in India for thousands of years for exactly that purpose. Many people make one crucial mistake when they ingest turmeric – they labor under the notion that including it in your cooking or making a tea from it is sufficient.
That will have virtually no effect – apart from a possible placebo one – in reducing inflammation. The key anti-inflammatory ingredient in turmeric is curcumin, but there is simply no way you can consume enough turmeric through your diet to get an effective amount of curcumin.
Instead, you should try curcumin capsules. Makers of these supplements have isolated curcumin so that each dose is highly concentrated. Consult your family doctor for medical-grade brands and track the progress by keeping a pain and inflammation diary.

  1. Rosehip Vitamin C

Once again, a folk medicine remedy takes center-stage in modern-day wellness. A high dose of Rosehip Vitamin C has been proven to reduce inflammation, particularly in those with arthritis. It’s so named because our hunting forefathers bred gun dogs, many of whom were prone to hip problems, making them unfit for work.

They saw that villagers used an extract of the dog-rose plant to treat joint pains in their own animals and so a humble, readily available remedy made its grand entrance into the manor. 

It is worth noting that the usual citrus-based Vitamin C supplements will not achieve the same effect – it is the Rosehip in particular, which is known to have a strong anti-inflammatory effect, especially on the joints.

  1. Willow bark

If willow bark sounds at all familiar, it’s because aspirin is famously derived from it. It is commonly extracted from the white willow tree, but it can also be sourced from other types of willows. Sometimes, supplements contain a combination of bark from different types of willow.

Willow bark was acknowledged by Hippocrates, who is considered the father of Western medicine. Some researchers say that there are records of willow bark’s benefits in ancient Chinese scripts. So, this remedy has been around for a long time.

Besides a long list of beneficial effects, including aiding weight loss, willow bark is an excellent way to relieve inflammation. If you’re used to popping an aspirin to manage inflammation-related pain, your tummy might be feeling the worse for it since aspirin has significant gastro-intestinal side effects. Willow bark is safer option to get the benefits without the negative side effects.

Before you start taking willow bark, do consult your doctor as it could interact badly with medication you may be currently taking, or have undesirable effects on pre-existing conditions.

In fact, it’s best to consult your family doctor before taking any supplements. He or she will be able to assess whether they are safe for you. Remember: just because something is natural, doesn’t mean you can ingest huge amounts of it without adverse effects to your body.

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Thursday, April 26, 2018

AviaChi is Energy & Fat Loss + Appetite Control ALL-IN-ONE

AviaChi is Energy & Fat Loss + Appetite Control ALL-IN-ONE This PowerHouse, Nutritional Fortress literally infuses the body with Life Energies (Chi) that can be Naturally felt All Day. Most people feel the Nutrition lift in the first 10 minutes. IT'S NOT Just an Energy Drink... IT'S SO MUCH MORE, nobody wants to be without it! Energy AviaChi energy comes on quick but sustains longer.

You get the same quick boost in energy and get up and go as coffee or energy drinks. But we designed AviaChi to be smoother, better supported nutritionally and not drop you fast - but to last longer and gradually taper down - without that desperate hollow feeling. Instead of too hyper of an engagement of the caffeine that can lead to embarrassing dramas or mini road rages - you still get the boost in math, vocabulary, quickness, memory and IQ, but it is calmer and deeper - steadier and more wise if you will. Some of us find the benefits of just a 2 full spoon serving still noticeable throughout the entire day. This is because of the synergistic powers of key nutrients and nutrient forms we have designed into the AviaChi formula.

 Appetite Control Poor soil nutrients and food processing factors combined with fast food and supermarket living styles, have locked in those ugly calories. It rots your brain and is directly converted to fat you don't need. Caffeine - Avoid so many servings and so much caffeine.

Try limiting it to a less hurtful and more sustainable two servings a day. Avoid colas, typical energy drinks, carbonated sugar filled or sugar free beverages. Either way - sweetened or unsweetened - they trigger fat production and hold fat in place and no place you want! And finally avoid coffee. The heat can trigger appetite and snacking. Even worse, even if you don't snack, the heat fires-up the entire digestive system. It is like flooring your car’s engine while it just sits still in the driveway, no happy ending.

Beautiful and smart as you are now, as you make these easy changes the undesirable fat will leave, and trim muscle will reshape your body to its once youthful and more attractive form. Furthermore, the roasting of coffee beans generates carcinogens - alkaloids similar to the burning of a cigarette, except these toxins go not through your lungs, but through your digestive system. Plus, you just don’t want all those coffee calories. Even more important, as the AviaChi nutrition strategy helps remove toxins and helps rebuild the vitality of your cells and enzyme systems, you will start to show a more youthful and deep radiant beauty, genuine and alive in a way that no skin deep treatments and cosmetics can.

We seek to nutritionally inspire your body to display its optimum alive and healthy radiance. Fat Loss There are subtle, gentle and effective ways to nutritionally help your body to dump undesirable fat and to build youthful, beautiful, smooth, attractive muscle. When this happens AviaChi supports you actually becoming more youthful appearing, trimmer, slimmer, healthier and looking more radiant. If you have way too much fat at the start, with this nutrition your weight will sort of hover at first and then gradually start to go down. Your brain has inhibitors that normally limit the pace of this chemistry to a sustainable rate that allows a calm sort of steady, reliable calmness, morality and wisdom.

Suddenly, with caffeine you are on a brain spending spree, depleting your genius faster than your body can replenish it. Suddenly the card won’t run and the checks won’t clear. Your headache begins. Now, you must have your next hit to function even normally again. Feels big, but studies show that on average you only get about a half hour of significant advantage with coffee and then the rest of the day is experienced as an actual let down disadvantage with an ongoing need for more caffeine.

The demanding nature and disadvantages of hollow shakes physically and mentally are denied. And thus more calories, more pounds, and less of the real you still on line for when you get home. AviaChi is 180mg caffeine per serving in your choice of water or juice. This is more boost than a 16 oz energy drink or a 16 oz lattè, but without all the calories. It gets better! - Way Better! AviaChi, also resources brain resources to replace those being spent by the caffeine.

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Friday, December 22, 2017

4 Surefire Ways to Identify Your Personal Stress Triggers

4 Surefire Ways to Identify Your Personal Stress Triggers

In small amounts, stress is good for us. The hormone cortisol invokes the fight-or-flight response, keeping us alert to what we perceive as danger. This is acute stress, which simply means relatively minor stress on a sporadic basis.

This type of stress kicks in when you’re about to give a speech or make toast in public. The thought of embarrassment makes you all the more determined to stay sharp and clear-minded.

However, chronic stress (prolonged periods of worry) often over nothing major can have very harmful effects on your health. Besides being a known gateway into depression, chronic stress raises your blood pressure and can cause you to have a stroke or a heart attack.

Chronic stress is habitual, so it will take some time to get rid of. Identifying what sets you off is one of the first steps you can take towards a lighter heart and a happier mind.

1. Keep a diary

Yes, this old chestnut again. Jot down everything that stresses you out in the day: traffic, your boss’s voice, the painfully slow barista, the lady who cuts queue when you’re already running late. It doesn’t have to be rational – you just have to note it down. You may also want to score each situation on a scale of 1-10, 10 being the most stressful.

The idea is to get a look at the amount of stress you handle on any given day. Once you do, it’s likely that you will realize just how much and how soon you need some management techniques.

2. Look for patterns

After you’ve diligently noted everything for two weeks, look for patterns. What has stressed you out the most? Was it the ‘snail’s-pace’ barista? If so, why? Is it because you were running late? Or was it his general laidback attitude that annoyed you intensely?
If you were running late for an appointment, just start out 10 minutes earlier. Try it a few times and see if you feel better getting your coffee. If this doesn’t work, simply switch coffee places.
The idea is to look at what sets you off on a daily basis. Start your day stressed and there’s virtually zero chance of it getting better.

3. Thought control
Thoughts become feelings very fast, and what follows negative feelings is usually stress and anger. For example: a colleague may have made a remark that sounded nasty and hurtful to you. You didn’t deal with it in the moment but now it’s in your mind festering.
You’re angry, you feel let down, you can’t believe that you have to work with such a person every single day. You’re probably at home losing sleep over this and unable to do anything because it’s the middle of the night.

This is as familiar a scenario as it gets.
So, when the thought of “vicious colleague” comes to mind, cut it off immediately. It will try and come back, so you need to be alert and cut it off again. Choose one of two ways to deal with it. Ask yourself if this colleague is the sort of person who’s in the habit of making such remarks.
If it’s a definitive “no”, then the remark was probably worded badly and not aimed at diminishing you.

If you can’t say for sure, tell yourself that you’ll approach this colleague as soon as you can. Prepare a script before you go. The last thing you need is for the situation to blow up and cause you more stress.

Say something like “Hey, you said something about my assignment this morning. It sounded like you were taking a dig at me. Did I get this wrong?”
This way, you’ll find out if you did indeed get it wrong. If you didn’t, you can tell this person that you won’t take any snarky attitude lying down. If they know they’ll be confronted after a certain type of behavior, chances are high that they won’t repeat it.

4. Deep-rooted triggers
Let’s assume that you have a boss who speaks to you in a certain tone of voice. Others seem to be able to deal with it easily but try as you may, you just can’t tolerate it and it aggravates you on a daily basis… and you don’t know why.  In instances such as these, it may be useful to go through some of your stress issues with a counselor. Another option is to do guided meditation with a certified practitioner who can help you figure out why you are particularly sensitive to that tone.

It may be that you were bullied as a kid and something about your boss’s voice reminds you of that. It could be that the tone brings back an incident that made you feel small and unworthy.
Your boss may not actually be trying to do any of those things, but that sound brings back emotions that puzzle and hurt you. Once you’ve identified the trigger, you can separate your boss from incidents of your past, and you will be able to listen to that voice without feeling fearful or upset.
It’s important that you work through these issues with a qualified practitioner. An app is no substitute and in this instance, could end up doing more harm.

Stress is a fact of life. There’s no way to avoid it so the only thing you can do is prevent it from hurting you. You gotten through life this far and you will continue. Better days lie ahead.

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Saturday, December 9, 2017

4 Best Stress-Reducing Exercises (Besides Yoga)

If you suffer from chronic stress, you may have been told time and again to exercise. However, having a tennis match with your buddy from work may actually stress you out more because of the competitive nature of the sport.
What you really want to do is to engage in sports that give you an outlet to release stress. The wrong exercise will not help you. You may try a long walk, but the thoughts keep circling around your mind like a never-ending carousel. Soon, you’re circling back home to finish the 24 new tasks that you thought up while on the walk.
Exercise is undoubtedly a powerful relaxant. When your muscles are used correctly, they remain loose instead of restricted by spasm. This means better sleep, which means less stress.
So, how do you get this whole exercise thing going?
Your first step is to go for a massage. Yes, you read that right. Get someone to help relax your muscles first – go for two massages, if necessary. Massage releases serotonin, the chemical mood- and sleep-regulator. You’ll feel better in body and in mind, and you’ll find that your attempts at exercise are far more productive.
Yoga is, of course, a no-brainer, but if that’s not for you, these are 4 great exercises for stress-management.

  1. Walk in a pool
This is an unusual but highly effective way to relax your muscles. If you have access to a community pool, you can get started right away. All you have to do is go down to a level where the water reaches just under your collar bone. Your head should be well above.
Now walk forwards across the pool so that you keep the same depth throughout. The water creates resistance which will help work your muscles out. Also, your body feels much lighter in water, so you do far more exercise than you think. Do that five times and when you’re done, start walking backwards.
Some people use a water noodle. It gives you something to hold on to and serves as a guide to walk a straight(ish) line. Don’t attempt too much at one go; it may feel easy, but it can be tough on your muscles when you get out of the water. A bonus of this exercise is the relaxing sound of water.

  1. Pilates
Named after its founder, Joseph Pilates, this is a set of exercises that stretch your muscles in small, deep movements. You can ether do mat Pilates (which is just what it sounds like) or use machines called reformers. Pilates is similar to yoga in that it is a mind-body workout.
You’ll get the maximum benefit if you follow the breathing rhythms for each type of exercise. It works on building your core muscles and aligning your pelvis and spine. It also strengthens your back muscles. All this leads to a great posture.
A lot of the tiredness we experience today comes from our inability to hold ourselves up properly by using the right muscles. A bad posture saps our energy largely because we don’t rely on the correct muscles to help us.
That’s why even sedentary jobs take so much out of us. Pilates also tones your muscles beautifully, giving you a great-looking body. Now imagine what that does for your stress levels!

  1. Horseback riding
Yes, we have rather an unusual list here. Most people shy away from horseback riding as an exercise because of its well-publicized dangers. While those risks are real, there is much you can do to mitigate them. The benefit of riding could be just what you need because it de-stresses you on many levels.
Firstly, if you like animals, this is perfect. Being around animals can be very therapeutic; exercising with them even more so. Secondly, horseback riding is a full-body workout. Just half an hour on a horse, walking, trotting or cantering works your muscles from top to toe.
Thirdly, you need to have a “tall upper body” on a horse, which is just lingo for having a good posture. This is imperative. Slouch and your riding technique goes out the window along with the benefits. Horseback riding works muscles in groups as well as in isolation.
Finally, you have to be absolutely calm when riding. Your mind and body are one, and you are centered. Your entire focus is on getting the horse to do what you want it to.
Ground yourself that way, and you will have the time of your life. Horses are magnificently intelligent and highly intuitive creatures. If your mind wanders, your horse will sense it in seconds, and before long he’ll be doing exactly as he pleases. It may not feel good and it definitely won’t look good!

  1. Dancing
Dance like no one is watching, dance to household chores, dance off your frustration – just dance. If you don’t believe how much energy you work off by moving to music, wear a Fitbit or any kind of activity tracker next time you go to a concert.
You can take a class if you want to learn a style of dance but if you just want the workout, start making those playlists now. You’ll enjoy the elation and release listening to your favorite music and the exercise will release serotonin, the chemical that helps you get things done. If your main cause of stress is work, it’s a good idea to add dancing to your exercise regime.
Exercise is essential for everyone, but if your focus for the moment is reducing stress, the suggestions above are solid options for you. Stay away from anything competitive. Your aim is to have a good time while giving your body and mind a break from the rat race.

Tuesday, December 5, 2017

3 Immediate Lifestyle Changes to Alleviate Stress

3 Immediate Lifestyle Changes to Alleviate Stress

The most recent statistic from the National Sleep Foundation states that almost 50% of the American population suffers from poor sleep at least once a week. Think about that: that’s about 150 million people every single week whose sleep cycles interfere greatly with their lifestyles.
We all know that one of the main culprits is stress. Stress affects both the quantity and quality of your sleep. You wake up unrested and push through another day. You probably don’t achieve quite as much as you’d have liked to, and this adds another tier of stress which affects your sleep… and a vicious cycle is born.
The good news is that you can take immediate action to improve your sleep patterns and consequently reduce your stress levels.

  1. Your bedroom
Is your bedroom a soothing shelter from the storm? Or do you sit in bed with your laptop finishing up your work? Your bedroom is sacrosanct. If it is the scene of many a disagreement with your spouse, put a stop to that right now.
Find another place to work things out. The bedroom must only be associated with soul-nourishing thoughts and feelings. It may sound new age and ‘hokey’ but the vibes that are given off in your bedroom will affect the ‘feel’ of the room.

  1. Your sleeping environment
The physical features of your bedroom are also very important. The temperature has to accommodate the weather and your body’s comfort level. Keep adjusting this till you find what’s suitable for you. In fact, be open to changing the temperature often. The seasons may be somewhat predictable but the way your body feels from day to day is not quite as fixed.
Make sure you have a good mattress. ‘Good’ doesn’t have to mean ‘expensive’ – you just have to find one that works for you. You’ll find many recommendations but the only thing that matters is that it makes you feel relaxed.
Go to a mattress store and spend a decent amount of time there testing out as many as you can. Don’t settle on one on that same day. Go back the next day, test your shortlisted options and you’ll find the one that’s meant for you.
If you’re a poor sleeper, you have to find a way to control the sounds in your bedroom. The regular solution is to downloads MP3s with the usual soothing sounds: the ocean, a summer’s day garden, and of course, the rainforest.
It may be the case that none of these work for you. Some people actually find relaxation and comfort listening to their families chatting and playing outside. Some enjoy the sound of a thunderstorm. Get creative and watch that stress melt away.
Also, look at the lighting situation in your bedroom. Do you have to get out of bed to turn all the lights off? If so, get a bedside lamp immediately. Are your curtains or blinds “blackout” ones that shut out all light, even during that day? This may sound like a good idea but it may be more difficult to wake up in the morning.
Look into the amount of light you are comfortable with and modify your bedroom accordingly.

  1. Stop work
This may seem obvious but in a world dominated by smartphones and few boundaries, you have to train yourself to wind down from work. You will inevitably get text messages and emails after you’ve returned from the office. Most of us are tempted to reply them on the spot, either because it’s become an automatic response or because we want to get them out of the way.
It isn’t easy to shut off but it is necessary. Your mind needs a rest from work; otherwise, it’s only your body that’s home from the office. Decide on a time to stop looking at work messages and emails.
It should be at least 2 hours before your bedtime. Use those two hours to do something completely different from work such as play a game with the kids, sit down to a good dinner, take the dog to the park or anything that gives you a mental break from the daily stresses of life.
Think about other stress-management tools you can use to improve your sleep. Ultimately, no-one is better positioned than you to create the perfect, most restful sleeping conditions for yourself.

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