When a person decides to kick the habit of smoking, there comes a period when withdrawal symptoms manifest themselves in the person's body. These symptoms make it hard for a smoker to quit. Physically and mentally, the body reacts to the lack of nicotine in the system. As we all know, nicotine is the addictive content of cigarettes that makes a smoker keep on smoking. When the body feels the change because of the absence of nicotine, it reacts in numerous ways greatly affecting the person who wants to stop.

Those who become victims of withdrawal symptoms usually end up going back to their habit. These signs can usually take place just after a few days or even after a few hours of cutting back or stopping the use of tobacco. At two to three days of not taking any cigarettes, withdrawal symptoms have the greatest effect as all nicotine and its by-products are no longer inside the body. The body physically deals with the lack of nicotine and mentally, the smoker may find major changes in his behavior due to the absence of nicotine.

These changes in the body due to the lack of nicotine make it really hard for most people to quit the habit. The most common manifestations of withdrawal symptoms are:

· Severe headaches
· Anxiety coupled with an increase in one's appetite
· Difficulty in concentration especially at work
· Easily gets angry and very irritable
· Depression, feelings of frustration and impatience
· Dizziness which happens for up to two days after quitting
· Feeling tired yet at the same time restless
· Trouble sleeping which may include difficulty in falling asleep or staying awake, and having bad dreams or even nightmares

Based on just some of the symptoms, it is more than an uphill climb for a smoker to quit the habit. If a habitual smoker suddenly stops, then he will surely have the worst period in his life. Imagine having to put up with endless headaches, abnormalities in your sleeping pattern, and the feeling of anxiety in everything you do! Just experiencing two or three of these symptoms can be a heavy toll on his back.

This is why withdrawal symptoms make a smoker go back to his habit just to restore the nicotine levels in his blood. As this happens, the "normal" state of the body is again achieved. Sadly, keeping the smoking habit can have a very long-term effect on one's health in the future. Before it becomes too late, a smoker should realize where he's heading and how much damage it could cost him.

Hi again. I hope you had a good night sleep last night. Of course you didn't! That's why you are back here isn't it? Sorry to tease you, I know insomnia is no laughing matter. In my last article I discussed what to do, to avoid insomnia. Today we look at what positive actions you can take to sleep better tonight.

Firstly your bedroom: It should be a space for sleep and great relationships. It's not your office. It's not your television room. Why not? Because we, you me and everyone else create specific mental associations with every common space we use in our lives.

If your bedroom is a place where you do your accounts, or where you watch action movies, then you will create certain associations, which will be difficult to shut off when you decide its time to sleep.

2. Reading is OK, but... If you can't sleep then be careful of the content, i.e. reading a thriller is not going to be helpful. Reading technical books or journals will also fire your brain up, again not useful for sleep. Best to choose something enjoyable and relaxing.

Ensure that your room is darkened and as sound proof as possible. If this is difficult then buy earplugs and eye shades. The plugs will be handy if your partner is a snorer. But.... If they are a mega snorer then the plugs won't help much as the snoring will vibrate through the bed and pillows. If this is the case then you have 3 choices:

1. Sleep in another room.
2. Have your partner sleep in another room. You may need to record them as they may not believe you. Look for coming articles on snoring.
3. Put up with it and tough it out. Good luck.

Aids to help you sleep: I am not personally keen on sleeping tablets, however I did take one on a long haul flight and I did actually sleep, which is usually difficult for me on planes. Use sleeping tablets selectively as they can become addictive, and you may awake feeling quite dopey, which may impair your ability to drive.

Alternatives are:

1. Nutrients: Magnesium - available as a complex in powder or tablet form. Take 1 teaspoon an hour before bed. The great thing about magnesium is that it relaxes, it doesn't sedate. You can also take a dose in the morning to give you energy as it is the one of the co-enzymes in energy production in your cells. It energizes without stimulating. It's great. Powder is best as it is absorbed rapidly.

2. Herbs: Valerian, skullcap, lemon balm and chamomile are a great combination. Chamomile tea (perhaps with some lemon & honey to taste) is also great as a late night warm drink.

Another late night relaxing drink is Masala Chai. Recipe: Add a stick of cinnamon, some grated or powdered nutmeg, a pinch of each of ginger, cumin and turmeric to a cup of milk. Bring it to the just to the boil, then remove it from heat, pour in to a mug and sip. Very tasty.

Get started with as many of these tips as possible. As your sleep improves, many other things in your life will too - have fun!

Have you heard of Repetitive Strain Injuries or RSI? If you have experienced wrist pain, shoulder pain, neck pain or back pain due to repetitive tasks, more likely you had an episode of RSI.

Carpal Tunnel Syndrome, a repetitive strain injury among techies has become a byword for wrist pain or numbness of the hand. Repetitive tasks using keyboard and mouse that are not ergonomically designed to support the wrist or hand can damage the median nerve that connects the hand to the forearm. This is often accompanied by pain.

How can this be prevented? What can deliver permanent stress relief? Here are some tips:

1. Go Ergonomics!

Choose an Ergonomic Keyboard, Mouse and other Ergonomic Accessories.

Repetitive Strain Injuries are common among those who perform repetitive tasks using equipments that are not designed for such tasks, such as ordinary keyboards that do not cushion wrists or hands for long hours of work, including office desks and chairs that do not provide adequate lumbar support.

2. Maintain a Peaceful Work Environment

Your work environment can affect your performance as well. Non-conducive work environment, such as noisy or cramped work spaces can trigger stress. Long exposure to this type of environment and office equipments that are not ergonomically-designed to fit the worker to his work produce strain on both body and mind, which over a period of time manifests into aches or pain that the worker may not easily comprehend. Left undiagnosed, RSI can cause downtimes and in an economy too volatile, no employee can afford to lose a job and employers would find it more expensive to train a new one.

3. Go Ergonomics (all the way!)

The science of Ergonomics introduces the importance of "fitting the tool to the worker."

There are many resources online that support the importance of providing employees with ergonomically-designed office equipments. Most employers who have read about ergonomics and what it can do to prevent RSI realized that cutting corners to beat the economic crisis should be done somewhere else and not on office tools that can prevent repetitive strain injuries.

It would prove mutually beneficial for both employers and their employees to use ergonomic office equipments rather than utilize those that may be cheaper at the onset, but would later prove more expensive due to lost hours on the job. Optimum performance at work can be achieved by eliminating pain and injuries that emanate from one-size-fits-all office equipments.

Are you experiencing pain on your wrist or neck? If yes, you could be suffering from carpal tunnel syndrome, which is classified as a repetitive strain injury. Do something about it. Seek medical attention first as there can be underlying causes that should be managed clinically. However, when symptoms recur, try to look into the realm of ergonomics. The result might just surprise you!

Natural pain relief doesn't have to be all about herbal remedies, plants and essential oils. Depending on the condition, and the severity of your condition, there are several different ways that you can help to relieve your pain, improve your health and have a better quality of life, without having to rely on mediation.

For some people more exercise can help to relieve pain. Perhaps you don't use the affected body part due to it hurting. It might be that if you used it more it would stop hurting as much, and also get better over time.

Your diet may also play a part in your pain management. By eating healthily, you can ensure that you get the right vitamins, minerals and nutrients from that your body needs. Maybe your condition means that you need to cut out certain foods from your diet. Have you found alternatives, or are you still eating those foods in smaller quantities, or less often?

Herbal remedies can be used for some conditions, and essential oils and other plant extracts are popular choices for dealing with pain and other symptoms. Different plants can be used in different ways in order to treat different conditions. If you don't like taking painkillers or other medication, then there may be a natural pain relief option that you can use instead.

Joint and mobility conditions like arthritis can cause excruciating pain, and cause real misery to the sufferer. Even simple actions like getting dressed or making a drink can be very painful. If you have a joint or mobility condition, you might find that using natural products to relieve your pain helps, and reduces your reliance on painkillers.

If you are having a problem sleeping, it's not necessarily causing you pain, but it can cause problems at work and with your family life. Sleep deprivation has also been found to impair the senses similarly to drink-driving. Many people take medication in order to help them sleep but by making changes to diet and exercising, you might find that sleep problems can be resolved.

Stress and depression are common conditions, and whilst different, they can be treated in a variety of ways that don't necessarily need traditional medication. Small changes to your daily routine, diet and exercise might be all it takes to make you feel better.

Now you know that there is an alternative to taking painkillers and other medication for a variety of conditions, see how natural pain relief could improve your health.