Many people these days are not just getting enough sleep. Ask people if they are getting enough sleep and most will likely tell you that they could use a few more hours a night. Our lives are so full of work, family, friends, and play that getting enough rest just seems to fall by the wayside. But the truth is that adequate rest is essential to not only a healthy body but a healthy mind. Lack of sleep can cause a host of mental problems and can even lead to depression, anxiety, and other psychological disorders. So read on to find out how getting enough sleep can give you a healthy mind and make you think twice about staying up late tonight.

Sleep is the period of time when the body and brain recharge and restore themselves. These repairs are necessary to maintain health and wellness. Consider a study that deprived rats of sleep. A normal, healthy rat will live between three and four years. A rat deprived of sleep completely will die after three weeks. This illustrates just how much our bodies need sleep to function. When the brain is asleep, it is repairing neurons and damage done by free radicals. It also uses this time to catalog memories and learn concepts and categorize them for later recall. Sleep is also important for alertness as well. Reducing sleep by just an hour and a half can reduce attentiveness by 32%. So cutting back on sleep will have negative effects on memory, learning, and attentiveness.

Sleep has a great effect on mood as well. Lack of sleep has been shown to reduce the ability of a person to put an event into context and produce an appropriate emotional response. This means that a sleep-deprived person may overreact to a situation emotionally due to being not well-rested. Lack of sleep has also been known to cause depression and to worsen its effects. In one study, patients with insomnia were four times more likely to develop depression than those who slept normally. Sleeping problems also related to an increase in suicides and suicidal thoughts in depressed people. People with bipolar disorder are also negatively affected by lack of sleep. Lack of sleep has been shown to trigger manic episodes in those with bipolar disorder. In addition, sleep problems have also been linked to anxiety disorder, Post Traumatic Stress Disorder, and ADHD.

The evidence available makes it clear that lack of sleep will have great effects on mood and mental health. Extended sleep deprivation can cause and worsen mental disorders, reduce alertness, hinder memory, and inhibit learning. And these are just the mental issues it causes; there are countless other negative effects of not getting enough sleep, such as increased incidence of accidents, inhibited growth, and lowered immune response. So do yourself a favor and make sure to get a good night of sleep every night, and you will be helping to keep your mind healthy.

About the Author

Michelle Gordon is a sleep enthusiast and an online publisher for the latex mattress specialist www.latexmattress.org. She writes articles about natural health.

Dancing to the music of my heart

Just what does it take to turn your life around? I’m Angela Weber, and as a former addict, I can tell you. It takes hitting rock bottom. Today, I’m a licensed clinical social worker and substance abuse counselor who specializes in addiction recovery. I’m currently working on my first book called Life Lessons from Rock Bottom. In it, I’ll share some of the will power tips that help clients every day. Here’s a sneak peak of these will power tips:

Define will power – Everyone knows what will power is, right? Maybe not. I find it gets talked about most in conversations about diets, but that’s not all it applies to. In a nutshell, will power is your ability to put your carefully planned goals into action. This can be for anything, whether your goal is to quit smoking, cut down on alcohol, spend more time with your family, or simply live a healthier life.

First, strengthen your will power. Just like strengthening your muscles before a tough exercise program, you need to strengthen your will power before starting in on big goals. Achieve a small goal first, spend time congratulating yourself, and then move on to a larger goal. This will make achieving the big goals even sweeter.

Don’t strive toward too many goals. One of the biggest ways to lose motivation and will power is to take on too many goals. When setting your goals, aim for three at a time and make sure they’re realistic—without being too easy. As soon as you achieve one of them, add a new one to your list.

Don’t push too hard. Another reason many individuals don’t achieve their goals is because they push too hard and get burned out before they make any (or very little) progress. Make sure your weekly goals are achievable and you’ll find yourself much more motivated to take them on.

Sit up straight. This may sound silly, but research has shown that individuals who spent two weeks working on improving their posture scored better on self-control tests.

Distract yourself. If you often find yourself thinking about your goals or the struggles you’re having with them, take a break. Get away. Go for a long walk and away from the situation that’s making your mind think and think and think.

Surround yourself with a positive environment. Put yourself in an environment that is positive and helps your will power. If you’re on a diet, remove all the bad foods from your home. If you’re trying to stop drinking, get rid of any alcoholic beverages.

These are just a few of the many ways I’ve found increase my will power. You’ll find these tips and more in my upcoming book Life Lessons From Rock Bottom.

About the Author

Angela Weber is a licensed clinical social worker specializing in addiction recovery and writing her first book, Life Lessons from Rock Bottom, based on personal and professional observations from the past 20 years of her life.

The Many Faces of Whitney Houston

Minimo Speech Generating Device

If you are living with a disability, you may have struggled through high school. Challenges may have included early-morning bus pickups, stampedes during passing periods, inevitable stares and whispers from the popular kids, and teachers’ demands for you to express yourself just like everyone else. Finishing high school may have been a relief, and continuing your education may have been the last thing on your mind.

Until now, that is. Maybe you’ve started to think about pursuing a college degree. You’ve had persistent thoughts about developing your interests and expanding your knowledge. Until recently, higher education was out of reach for many individuals with disabilities. Attending school on campus requires resources. You may need special accommodations that are not always available, and you may not be able to keep up with your note-taking while attending class lectures. Online learning, however, is a viable possibility. You can attend school from your own home and go through lectures at your own pace. New technology can help you excel in an online college program. Here are a few examples of tools to improve your experience.

MyTalk Tools Mobile

This smartphone application from 2nd Half Enterprises, LLC, is designed for individuals who have trouble expressing themselves verbally. It is a tool to turn your thoughts into words by converting text, images, and symbols into audio files with a human voice. This application can make communication easier and faster. A use for MyTalk Tools Mobile and similar programs is if you need to talk to your professor in an online course.

Tools for Autism

If you have autism, you may have trouble expressing your feelings and thoughts. A variety of smartphone apps, such as Autism XPress, are designed to practice perceiving and expressing emotions. Living Safely is a tool to increase your proficiency in being safe in your home, community and on the Internet. The Autism Timer can help you keep track of the time on timed exams.

Speech Recognition Software

Speech and voice recognition software generates a text document by transcribing words as you speak out loud. Speech recognition is particularly useful if you have a disability that makes typing difficult. It facilitates the completion of homework assignments that would otherwise take hours of frustration from struggling with typing. Another use for speech recognition software is for transcribing or taking notes on online lectures. You can stop and rewind pre-recorded lectures as many times as necessary until the voice recognition program produces the written information you need.

Speech recognition software programs, such as those under the Dragon brand, are available for smartphones, Macintosh computers, and Windows operating systems. The best programs have a large vocabulary and the ability to recognize your words even if you have a speech impediment. Additional features may include translation and clap recognition capabilities.

Online learning is an opportunity for professional and personal growth. Software programs and smartphone apps can make learning easier and help you maintain a positive attitude so you can direct your energy toward studying instead of struggling with a learning disability. Many online programs have representatives to help you choose a school and determine which learning technology can help you succeed.

About the Author 

Harper Mac

Lindsey Harper Mac is a professional writer living in the Indianapolis area. She specializes in technology and social media articles. Lindsey is currently completing work on her graduate degree.

A responsible parent would never keep prescription or illicit drugs around the house within arm’s reach of their children. However, most average US households allow children access to plentiful supplies of substances just as dangerous, and even easier to abuse—inhalants. Unfortunately, many parents are not aware of this potentially deadly use of common household items or by the time they are, it is often too late.

What and Where

Inhalants can take the form of liquids, sprays, or gases. Examples of products used for each type of inhalant include:

Liquids

• Correction fluid
• Gasoline
• Kerosene
• Glue
• Paint thinner
• Felt-tip markers
• Solvents
• Degreasers

Sprays

• Cooking spray
• Spray paint
• Spot remover
• Fabric protectant
• Hair spray
• Deodorant
• Lubricants
• Engine choke cleaners

Gases

• Butane lighters
• Whipped cream cans
• Propane tanks
• Canned refrigerants
• Chloroform
• Anesthetics used by doctors and dentists such as ether and nitrous oxide AKA, “laughing gas”

Nitrites

There is a fourth type of inhalant in a special class of its own because it acts directly on the nervous system. These inhalants are called nitrites and are referred to as “poppers” or “snappers” by those who use them. Often used for sexual enhancement, nitrites are found in room deodorizers, leather cleaners, and also happen to be found in many foods as a preservative.

Slang

There are many slang terms used both for the act of abusing inhalants and for the inhalants themselves. The most common term for inhalant use is “huffing”, but it can also be referred to as “sniffing”, “bagging”, or, “dusting”. The list of slang used to refer to inhalants is quite long, but some of the more common terms include: air blast, aroma of men, bullet bolt, buzz bomb, chroming, discorama, glading, hippie crack, moon gas, poor man’s pot, Satan’s secret, Texas shoe shine, and whippets.
Who’s Using

Inhalant abuse is not new and unfortunately is on the rise. Preteens and early teens seem to be the main demographic using inhalants. According to a recent publication by the University of Virginia Health System, by eighth grade, one in every five kids will have used inhalants, and among 12-year-olds, inhalant use is more common than marijuana, cocaine, and other hallucinogens combined. A disturbing statistic released by the National Institute on Drug Abuse (NIDA) reported that in 2008, nearly 5 percent of girls between the ages of 12 and 17 had used inhalants to get high. This figure was up from 4.1 percent in 2002

Accurate statistics about deaths from inhalant abuse are often difficult to come by because the deaths are in many cases erroneously reported as accidents or suicides. Families do not want the stigma of addiction or substance abuse to be attached to their child, and the child’s friends do not want to be caught. As a result, suicide is a more willingly accepted cause of death and the inhalant abuse goes unreported.

High Risks and Lasting Effects

The easy access to legal products makes using inhalants an attractive option for kids looking to get high. However, kids usually have no idea of the risks they are taking and are unaware of the long-term effects inhalant abuse can have. It is a fact that using inhalants can cause death—even with the very first use. Foundation for a Drug-Free World reported that among inhalant users who died of Sudden Sniffing Death Syndrome, 22 percent were first-time users.

If a child using inhalants is lucky enough to survive, the short and the long term effects of that use can be devastating. Short-term effects can include a numbing feeling, inability to reason, loss of consciousness, convulsions, seizures, heart failure, suffocation, and even coma. Long-term effects are less obvious but are still deadly. As the inhalants are distributed throughout the body through the lungs and into the blood stream, the heart and lungs as well as the kidneys and liver can be damaged in such a way as to mimic the symptoms of multiple sclerosis. Other long-term effects include addiction, loss of balance, memory loss, impaired hearing and sight, as well as impaired cognitive ability.

What Parents Can Do

Parents can help protect their children by educating themselves about the signs of potential inhalant abuse and by watching for those signs. If a child exhibits sudden behavioral changes such as increased moodiness or unprovoked rage, these are warning signs that should not be ignored. Other possible signs include failing grades or a change in friends, red or watery eyes or nose, mouth sores, loss of appetite, an inebriated demeanor, or a chemical smell on the child’s breath or clothing.

Most importantly, parents can make all the difference by talking to their kids about inhalant abuse. Kristin Wenger, public education coordinator for the University of Virginia offers parents advice on the best way to educate their children about inhalants. Wenger stresses the importance of focusing the conversation on how important oxygen is to our brain and the rest of our body, and then explaining the consequences when our bodies are deprived of oxygen.

About the Author 

Gregg Gustafson is a freelance writer and consultant for Drug-Rehab.org. Gustafson works with individuals who suffer from alcohol and drug abuse, in turn referring them to some of the most prestigious drug and alcohol addiction centers active today.

Here are some helpful guidelines for cutting calories off meals or snacks without taking anything away from the taste, so that the concerned, health-conscious diabetics can eat well without compromising their heath.

Use sugar substitutes

Cooking with sugar substitutes is a good way to add sweetness to any dish that calls for sugar. Sugar substitutes are often sweeter than sugar, so you should use less of them than you would normal sugar in your recipes. Often, your family will not even be able to tell the difference between the substitutes and the real thing.

Use salt substitutes

Salt substitutes can be a way to help reduce the side effects salt has on a person with diabetes. Salt can raise blood pressure and make the body retain water, which could cause swelling in the extremities. So using salt substitutes is a good way to help reduce these effects. Just make sure to look at the label carefully as some of these substitutes can have high potassium content, which can have the same effects on the body as salt and be hard on the kidneys.

Use herbs and spices for taste

Substituting herbs and spices for salt is a good way to add flavor to a dish. Herbs and spices can add many varied flavors that you can use to get any kind of kick you want while still making a healthy meal. Fresh herbs have better taste, but the dried variety will work too. These herbs also often have their own health benefits.

Avoid store-bought products with high sugar and salt content

Even supposedly healthy foods that you buy from the store can be packed with insane amounts of sugar and salt. Canned vegetables are a good example, as the manufacturer loads them with salt to add more taste. The problem is that you get used to all that salt after eating it and you begin to think that is what green beans should taste like. It is not that they taste better with all that salt; it is just that your brain does not get the same stimulation as it is used to, and you do not enjoy it as much. So buy fresh if possible and if not, look for reduced salt versions of products.

Sugar is another thing to watch out for in store bought products. Consider that a reasonable amount of daily sugar intake for a healthy person is around 50 grams. Then consider that a 12 ounce can of Pepsi contains 41 grams of sugar. Drink one can of soda and there is no way you can keep your sugar intake below 50 grams for the day.

Also be wary of salt and sugar content in low fat foods, often the salt or sugar content is jacked up to make up for the loss of flavorful fats.

Avoid fast food

Not only is fast food loaded with salt, fat, and sugar, but eating it will only get your body used to elevated levels of these substances and make you crave them more. After a fast food meal, a meal with a reasonable amount of fat, sugar, and salt just will not be as satisfying. So avoid fast food and you will begin to be able to appreciate the taste of a good home-cooked meal with a sane amount of salt, fat, and sugar.

About the Author

Zach Ball is an online publisher and healthcare enthusiast for magic bullet suppository provider exmed.net. He writes articles on topics of health and wellness.

It’s a strange thing pursuing a dream. Sometimes you feel in the zone and you give it your all. Other times, you feel as though you’re floundering and every step is riddled with doubt. Being someone who has chased a dream his entire life, I feel it is my duty to let you know that the rest of the time—probably as much as 80% of the time—you may not know what you’re doing at all!

There’s no certainty. No path. It’s entirely up to you. This is something I’ve had to explain to my mom when we’ve had conversations about my writing career. As a woman who had a traditional career working in manufacturing, I can always see her dying to ask, “So, are you crazy?”

Such is the life of a dreamer. We’re… well, kinda crazy. Did you know that Harold Lloyd, one of the kings of comedy in silent film, put his entire future on the flip of a coin? (Fortunately for fans such as myself, it landed as it did.) Popular legend tells us the Wright Brothers, inventors of human flight, did so only after running a bicycle shop. Walt Disney was thrown out of his pursuit of a journalistic career by an editor who told Disney he “lacked imagination and had no good ideas.”

All you know is your calling. Maybe you’re lucky and you can put a name on it—invention or art or what have you—or maybe you don’t even know what it is; you just know in your gut there’s something you have to do.

That’s how it was with me. As a young man, my dream was to be an actor. I was fortunate enough to live that out on stages and even in film. At the same time, I also wanted to write… and sing… and direct… The only thing I was sure of was that I wanted to create and words were the medium through which I knew I’d excel.

After decades of meandering about, I ended my thirties with a solid focus on writing novels —and I’ve written a few. Then, I found an opportunity (and a talent) for writing plays. Then, I found some interest in my articles.

It’s not about being single-minded. Following a dream is about being what you need to be to follow that dream. And so it was a few years ago that I found myself inspired to answer the question: “What is success?” I’d studied Philosophy as Cal State Fullerton and had read more than my share to know a good question when I heard it. I spent several months pursuing the answer and even more months writing it down. It ended up in a book I called Climbing Maya, a reference to the illusory nature of my search.

When I was done, I had written a philosophical memoir I could be proud of that I knew had actually added something to the world. My dream with all of its back roads and detours had taken me to a place where I’d actually done something no one else had ever done!

I had told Vicky from the beginning that I was sure it would never sell but after you write a book, what else is there to do but try to sell it? So, I did. Several hundred rejections later, having resigned my book to self-publication (which I have done with several of my novels), I found an agent whose belief in me and my book was so strong… it was an inspiration in itself! Was it possible that my words had such a positive effect on one person and could that happen with others?

Well, as it turns out, it could. And it did. And I’m happy to tell you that Climbing Maya will be published by Solstice Publishing!

Dreams rarely take you in a straight line. It’s what makes them fun!

You can find more news on Climbing Maya here and on my writing blog at http://kenlasalle.blogspot.com/. Next month, I’ll take you on another sideways turn with Climbing Maya with… a step to the right… Listen to  a podcast that features a discussion of Climbing Maya,

About the Author

Ken La Salle

Novelist and Playwright, Ken La Salle grew up in Santa Ana, California and has remained in the surrounding area his entire life. He was raised with strong, blue-collar roots, which have given him a progressive and environmentalist view. As a result, you’ll find many of his stories touching those areas both geographically and philosophically. He’s also very funny. His plays are often seen in theaters on the west coast of the U.S. and many of his books can be found in ebook format on Amazon.com (for the Kindle) and Smashwords.com(for all e-reader formats). Ken La Salle is represented by Sullivan Maxx Literary Agency.

December’s unemployment data came out recently, showing a progressing trend of lower unemployment; however, one key demographic hasn’t been feeling the relief—post Sept. 11th veterans. These veterans saw a major increase in unemployment from 2010 to 2011, moving from 11.7 percent to 13.3 percent.

Although many veterans hold highly sought-after skills, including expertise in engineering, communications, logistics, and medical services, not all know how to translate these skills so that businesses can understand the great accomplishments that they have completed. For instance, you may be an F-68Q; however, not everyone is going to know that it means you are a pharmacy specialist.

Because of this knowledge gap between civilians and service members, Washington has started forming legislation to help aid veterans and service members as they transition away from their respective branch.

A couple of the major forms of transition assistance are:

Transition Assistance Program (TAP)

The Transition Assistance Program (TAP) was established to help service members as they transition to civilian life. This three-day program provides job search, employment information, training information, and VA benefits information. Those eligible for TAP are service members who are within 12 months of separation from service or 24 months from retirement.

Vocational Rehabilitation and Employment Program

The Vocational Rehabilitation and Employment Program (VR&E) provides counseling to service members, veterans, and eligible dependents of veterans. These services are designed to help individuals choose a post-service route to employment or schooling.

Eligible service members include current members of the armed forces and veterans that have not been discharged for more than a year. Potential applicants can apply for services using the VA Form 28-8832 or by writing a letter expressing their need.

Veterans Opportunity to Work Act

Chairman for the House Committee on Veterans’ Affairs, Jeff Miller, said he has the goal of lowering unemployment among all veterans to sub five percent levels over the next two years. He plans on accomplishing this through the Veterans Opportunity to Work Act (VOW).

The VOW Act combines TAP with other major vocational programs, as well as streamlining licensing and certifications to make it easier for qualified veterans to receive gainful employment.

Among the education and training available, the VOW Act offers nearly 100,000 unemployed veterans from conflicts happening before Sep. 11, allowing veterans to acquire the skills needed to thrive in today’s job market.

Many state and local governments also offer programs to help our returning troops find the right job, which means it is always a good idea to check with your local VA or a local government official to see what is available to you. Job-hunting can be a stressful time, which means you should get an early jump on it, by starting your search up to a year before you are discharged.

About the Author

Kevin Pearia is a mortgage commentator for Veterans United Home Loans, the nation’s leading provider of VA home loans.