Believe it or not, a good night’s sleep is vital for your overall health. In fact, some think that it is more important than a good diet and exercise. If you do not get enough sleep then this can have a huge impact on your brain function and hormones, not to mention that it can also cause weight gain too. If you want to sleep better at night, then here are some top tips that will help you to make the most out of your nightly routine.
Increase Bright Light Exposure
Your body has its very own time-keeping clock. It’s known as your circadian rhythm. This affects your hormones, brain and body. It helps you to stay awake during the day and it tells your body when it is time to sleep. Natural sunlight during the day can help you to keep this in check. It also helps to keep you healthy as well. If you have insomnia then bright light exposure can work wonders for your routine, not to mention that it can also help you with your sleep quality overall.
Reduce Blue Light Exposure
As mentioned above, bright light exposure is brilliant for your health, but you need to try and limit your blue light exposure if you want to get the best results. Night-time light exposure is very bad for you, so try and stay away from electronic devices. This includes your phone, so keep this in mind as much as you possibly can.
Don’t Consume Caffeine later in the Day
Caffeine really can offer you a ton of health benefits. That being said, you need to make sure that you aren’t consuming too much of it if you can. If you have too much earlier in the day, then this can keep you up at night and you may even find that you wake up tired. Caffeine can stay in your blood for up to 8 hours, so if you drink large amounts then don’t have any after 4pm. If you want the taste of coffee, then opt for decaffeinated if you can. If you struggle with sleep apnoea or snoring then reducing your caffeine can help, but it’s good to see a sinus doctor as well.
Reduce Irregular Naps
Short power naps can be super beneficial to your body, but if you find yourself napping far too much, then this can adversely affect your sleep far more than you realise. If you sleep during the day, then this will confuse your body’s internal clock and you may even find that your sleep is affected as well. Studies have shown that participants who slept during the day, felt much more tired at night, so it’s vital that you do everything you can to unwind rather than napping if you want to get a good sleeping pattern.
Sleep and Wake at a Consistent Hour
Your body’s rhythm will depend on when you wake up and when you go to bed. If you are consistent then this will really help you with your energy levels during the day. If you are always changing-up your routine then this can leave your body confused, so it’s no surprise that this can wreak havoc on your lifestyle.
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Stress is one of the leading causes of type 2 diabetes, depression, and high blood pressure.
Finding ways to manage stress and anxiety is a necessary part of life for most people. If we don’t, it can lead our bodies to become exhausted, cause mental fatigue, and lead to burnout.
To make stress and anxiety subside, people often turn to pharmaceuticals. However, sometimes prescription drugs can have unpleasant side effects such as drowsiness and nausea. Additionally, they don’t always help your mind and body cope with stress the way you need them to.
Often, when people have tried pharmaceuticals that didn’t work, they look for alternative forms of medicine. For herbal remedies, likened to xo extracts, which can help ease anxiety and stress in your life, there are some suggestions below for you to consider.
Chamomile
Anxious attacks are difficult to control. Your emotions are heightened, and you tend to feel jittery. Chamomile is a comforting and natural solution to help calm these feelings.
According to a medical report called Chamomile: A herbal medicine of the past with a bright future. Chamomile interacts with receptors in the brain, much like valium.
Lavender
Lavender is celebrated for its relaxing qualities. When you smell lavender, you can almost instantly reduce the stress and tension you’re experiencing.
Lavender oil can be used in various ways. For example, you can massage it into your skin. Or add a few drops to a handkerchief, hold it close to your face, and breathe in its aroma. Alternatively, while running a bath, you can add a few drops of lavender into it.
Valerian
Worrying can lead us to lose sleep at night. When you lose sleep, your ability to cope with the events the following days worsens.
Gaining a full night’s rest is essential to help stress and anxiety subside. To initiate a healthy sleep pattern, think about using valerian as a sleep aid. You can either take it as a supplement or add it to your cup of chamomile tea before bedtime.
Lemon Balm
Lemon balm is a natural remedy that people have used since the middle ages. Yet, many people today aren’t aware that lemon balm can help with anxiety, stress, and difficulty sleeping.
A study published on the NCBI revealed that volunteers who ingested 600g of lemon balm were calmer than the portion of volunteers that didn’t. You can purchase lemon balm in either capsule form or as tea.
Get Active
While what we put in our bodies has a significant impact on your state of mind and body’s ability to relax. Another natural remedy that fights off unwanted tension and anxiety is exercise. If you’re feeling overwhelmed or under pressure, take a walk on your lunch break at work to clear your mind or head cycling with your family to get fit and distract yourself.
We’re often too quick to resort to prescription medicines to fix our bodies’ problems and feelings. When, in fact, natural remedies, such as those above, are much more effective and healthier for us.
If you’re like a lot of people, then recent events may have forced you to take a look at the line of work that you’re in and question just how reliable it really is. If you’re not certain, then perhaps it might be time to take a bet on yourself, instead. Here, we’re going to look at how to know if you’re ready to build a home business, and what you might want to do to startup
Are you ready to bet on yourself?
There are all kinds of home business ideas such as those at Goodfinancialcents.com you can look up for some inspiration if you don’t know exactly what you want to offer. However, regardless of what idea you choose, you need to strongly believe in your ability to succeed in your own direction, and you have to be passionate, motivated, and show some discipline.
Do you have the money for it?
One of the benefits of running a business from home is that you can cut the startup costs associated with opening an office. But you might still need to invest in the right equipment, software, and marketing. To that end, look at your finances and see that you have the funds to start your business and sustain your lifestyle until your business starts making good money.
Do you have space for it?
It’s not easy to run a business from home. You need to make sure you can work to a schedule and in a space that suits you. This might mean designating a room as the home office. If you cannot, however, then it’s wise to find a specific space of the home you can use for work and make sure that any family or housemates that live with you respect that space and don’t distract you.
Can you build a good brand?
Being able to sell yourself is just as important as delivering a high-quality product/service. To that end, get to know how to market your business. This can include coming up with a unique value proposition to build an online marketing campaign around. Besides, work on every possible marketing trick to get your campaigns noticed. For this, optimize landing page of your campaign, and use other SEO strategies to get more and more people to try your end product/service. You might also want to use services like PhysicalAddress.com to help your business look more established. There is, unfortunately, a stigma around home businesses that you need to work around.
Do you have a business plan?
You might feel like you can wing it and simply enjoy growth as it comes. However, to sustain any business and the costs (both time and money) that it takes to run, you need to have a plan to see some profits. Sites like Bplans.com can offer you templates that relate to your own business type and teach you how to personalise your goals and plans to better fit your business’s unique circumstances.
Of course, above all else, to run a home business, you must have an idea for a product or service you can offer. It doesn’t always have to be particularly original, but it has to offer the value that you specifically can deliver upon.
I recently was introduced to the most amazing site…Dans-La-Main. It is a lifestyle brand started by Interior Designer, Kiki Shilling. Kiki loved using accessories in all of her design projects so much so that she was inspired to create the Dans-La-Main website. Her assortment is curated so perfectly. Kiki works with artisans all over the world to bring her clients the most unique, native craft designs in wearable art. Here are some of my favorite Dans-La-Main items, there are soo many it was impossible to narrow it down. To see the entire assortment, visit the WEBSITE!
Kiki admits to loving all things Bamboo…this cane purse is perfection..it is on my wish list!!!!
I saw Aerin Lauder carrying this bag on a trip to Spain a few summers back. I was on a mad hunt for this gorgeous bag…little did I know Kiki had found it first!!
Kiki sent this gorgeous straw Kelly to me last week…I have to say this is hands down the most perfect summer bag….
Here is the fur version…I am in LOVE!!!
I love this cute ribbon bag too!!!
This orange straw bag is so chic!! It is also on sale! and comes in the prettiest blue too!!
The ribbon bag also comes in black..I cannot decide which I like more….
These adorable circle bags are perfect for a night out and they come in great colors to match every outfit…
This turquoise fringe bag is also on my wishlist….
Chic Kiki of Dans-La-Main..she can help you choose the perfect accessory!!!!
Smoking cigarettes is one of the most addictive habits a person can have. Research shows that smoking cigarettes can have severe negative impacts on a person’s health. This leads many to investigate quitting the habit, but this venture comes with many challenges. Symptoms of withdrawal can be overwhelming if the process of quitting is not handled properly. If you are looking to quit smoking cigarettes, consider these options to help ease you out of the habit.
Create New Associations with Cravings
Cigarette cravings are powerful for those trying to quit. It is important to avoid giving in to these cravings. This can be done by creating new associations and doing something else whenever you feel a craving. The next time you crave a cigarette, consider chewing on a piece of gum, drinking a glass of water or sucking on a piece of hard candy. Over time, this re-trains your brain and can help break the habit more quickly.
Use a Cigarette Alternative
Quitting smoking cigarettes altogether by going “cold turkey” is not easy to do. Many people choose to use cigarette alternatives to help ease the process. There are products available that imitate the effect of cigarettes. These smokingthings often include lower doses of harmful ingredients such as nicotine, which is the main addictive ingredient in cigarettes. These products can help ease you off of high nicotine doses without completely changing your routine.
Start Exercising
Regular exercise can improve your physical and mental health and help distract you from cigarette cravings. Activities like going for a jog, playing group sports with friends, and weightlifting help mitigate the feelings of cravings by engaging your body and directing your attention to a productive and healthy task. Exercising can also help build long-lasting healthy habits, can help improve heart and lung function and can help prevent weight gain.
Reach Out to Friends and Family
Social isolation can be harmful to someone struggling with quitting cigarettes or experiencing withdrawal symptoms. You do not have to tackle this challenge alone and should utilize the love and support of people around you. Make a commitment to contact friends and family members regularly. You can ask them to help keep you accountable or create a check-in system to help keep you on track. Remember that your loved ones are there to help and want the best for you.
Quitting smoking cigarettes can be difficult, but with conviction and a well-prepared plan, it can be done. Use these ideas to help you along the way.
Right now, it seems people do a lot of sitting. After all, with the summer heat rising, it’s hard to get outside. Add the COVID 19 closures, and life, well, has simply left people to be at home. Being cooped up doesn’t mean that fitness is tossed to the side. Rather, this is an opportunity to carve out you time, working out some of that excess energy and frustration. If you’re looking to drop a bit over the next month or so, here are five important tips to follow.
1. Establish a Designated Workout Time
Don’t get overwhelmed. Much like the older routine, you’ll need to carve out a schedule. If you previously hit the gym in the morning, then establish a time frame for at home. Set it on your phone with a buzzer going off to remind you. When it rings, get going. Did you take hour long cardio classes? If so, hop online to find some free moves. Keep up with the same allotment. You may feel better checking off that box.
2. Supplement Your Diet
Boost your body’s ability by using vitamins and supplements. If you’re working out, you’ll need to recharge anyway. Focus on getting high levels of omegas, vitamin B and thiamin. Sermorelin studies, furthermore, indicate that this additive might improve your ability to increase muscle and strength while decreasing body mass.
3. Think Green
Vegetables and fruits, particularly leafy foods such as spinach, are high in vitamins and fiber. They fill up the tummy, providing essential nutrients. As a bonus, they are low in calories too, so you can eat more of it. Consider adding salads, veggie plates and homemade juices to your diet. Just avoid adding sugars, dips and too much dressing.
4. Don’t Buy Junk Food
Sweet and salty cravings are intense. Yes, the chocolate chip cookie and chips taste good. However, they aren’t going to satisfy. Filled with grease and chemicals, they could increase your temptation, causing you to gorge on more than you need. The best solution is to leave it at the store. If it’s not in your place, you can default to something else.
5. Hydrate
Sometimes your stomach is growling not because you’re hungry. Instead, it’s simply the acid moving about. Avoid eating, and grab some water instead. 6 glasses of 8 oz cups a day might help you feel satiated longer. Purchase a large container with measurement lines. Carry it with you from room to room. Drink it as you go, refilling it as needed.
Be proactive. Remain dedicated.