Getting a good night’s sleep can have a huge impact on the way that you feel, both mentally and physically. Waking up feeling refreshed and raring to go is far better than being exhausted and dazed, but what steps can you follow to make sure you sleep well?
Thankfully, this handy guide contains some of the best tips and tricks that you can make the most of to get the best night’s sleep possible. So, what are you waiting for? Read on to discover more!
Change Your Diet
You may be surprised to realize this, but your diet can have a dramatic impact on the way that you sleep. There are a few key rules that you should aim to follow with regard to food if you want to sleep well, starting off with your timing. Eating within 2-3 hours of your intended bedtime can play havoc with your digestion, as your metabolism slows down during the night while you relax which makes digestion a much more strenuous task. So, it’s best for you to steer clear of heavy meals and big snacks before bed if you want to enjoy a good night’s rest. Another issue that can disturb your sleep is spicy and oily food. It’s best to keep spicy and oily food to a minimum, at least for a few hours before you intend to go to sleep, as it’s much harder for your body to process these types of foods. As a result, you’ll likely fall victim to gastrointestinal distress when you lay down to sleep, causing you to toss and turn in discomfort. So, stick with light meals that are easy to digest for your dinner, keeping spicy and oily food for lunchtime only!
Reduce Your Screen Time
A further step that you should consider following if you would like to improve your chances of getting a good night’s sleep is to reduce your screen time. In today’s modern world, it’s extremely rare to find someone who doesn’t use a smartphone or a computer at least once every single day, as most people tend to get at least 5 hours of screen time from morning to evening. In many cases, young adults and teenagers actually spend a staggering amount of time using smartphones or computers, with some kids reaching 12-14 hours each and every day. The artificial blue light that is emitted from these screens can play havoc with your body’s natural circadian rhythm, as it tricks you into believing it’s still daytime, therefore keeping you awake for much longer. Minimizing your screen time, or at best avoiding your smartphone for a few hours before bed, will certainly be of benefit for your quest to sleep well. The less you use your smartphone or computer, especially in the evening, the better your chances of getting a great nights rest!
Try Plant-Based Solutions
Last but by no means least, why not try out a few plant-based solutions to help you get the best night’s sleep ever? Plants have long been praised for their countless health benefits, yet in today’s world it’s more likely to find a chemical-filled sleep aid rather than a natural, plant-based alternative. It’s a good idea to steer clear of chemical sleep aids, especially those that you can get over the counter for a few dollars – they’re unlikely to work and may trigger uncomfortable or unpleasant side effects, too. Plant-based solutions tend to have very few potential side effects due to their natural ingredients, and in many cases, they work extremely well when used properly! For example, brewing yourself a hot mug of chamomile tea is a brilliant way to drift off into a deep sleep. Chamomile is a flowering plant, and to get tea you simply have to dry out the leaves and petals – this means you can likely find a pure, organic version. To add to this, lots of people now realize the potential benefits of hemp and cannabis. Products like THC-O might be able to improve your sleep long term, but what is THC-O? Always make sure that you do a little research into any plant-based solutions before you decide to experiment with them, as knowing the risks and rewards will help you to achieve your sleep goal in a safe, efficient way.
Final Thoughts
Figuring out how to improve your sleep has never been such a simple task when you can take the opportunity to utilize some of these brilliantly effective techniques and ideas.
This week’s choice is Mad Honey by Jodi Picoult and it is a cannot put down book.
GOOD MORNING AMERICA BOOK CLUB PICK A soul-stirring novel about what we choose to keep from our past and what we choose to leave behind, from the New York Times bestselling author of Wish You Were Here and the bestselling author of She’s Not There
Olivia McAfee knows what it feels like to start over. Her picture-perfect life—living in Boston, married to a brilliant cardiothoracic surgeon, and raising their beautiful son, Asher—was upended when her husband revealed a darker side. She never imagined that she would end up back in her sleepy New Hampshire hometown, living in the house she grew up in and taking over her father’s beekeeping business.
Lily Campanello is familiar with do-overs, too. When she and her mom relocate to Adams, New Hampshire, for her final year of high school, they both hope it will be a fresh start.
And for just a short while, these new beginnings are exactly what Olivia and Lily need. Their paths cross when Asher falls for the new girl in school, and Lily can’t help but fall for him, too. With Ash, she feels happy for the first time. Yet at times, she wonders if she can trust him completely. . . .
Then one day, Olivia receives a phone call: Lily is dead, and Asher is being questioned by the police. Olivia is adamant that her son is innocent. But she would be lying if she didn’t acknowledge the flashes of his father’s temper in Ash, and as the case against him unfolds, she realizes he’s hidden more than he’s shared with her.
Mad Honey is a riveting novel of suspense, an unforgettable love story, and a moving and powerful exploration of the secrets we keep and the risks we take in order to become ourselves.
For more information or to purchase this book, click HERE.
Photo by Tima Miroshnichenko from Pexels
Leadership is a crucial aspect of any business and can make or break a company’s success. Good leaders can inspire, motivate, and guide their teams toward a common goal. However, becoming a good business leader can be challenging. This blog post will discuss some essential tips and tricks for mastering the art of leadership and achieving success in your business.
Introduction:
Being a leader is not just giving orders or telling people what to do. It’s about setting a vision, creating a plan, and inspiring others to join you in achieving it. To be a good business leader, you must communicate effectively, make difficult decisions, and lead by example. This blog post will explore some key elements of good leadership, including time management, communication, decision-making, and more. Whether you’re a new or experienced leader, these tips will help you to become a more effective and successful business leader.
1. Setting a Clear Vision
One of the most important aspects of being a good leader is having a clear vision of where you want to take your team or organization. A vision provides a sense of direction and purpose and helps to focus your team’s efforts toward a common goal. As a leader, it’s your job to create a vision that is inspiring, achievable, and aligned with your organization’s mission and values.
2. Communicating Effectively
Effective communication is crucial for any leader, as it allows them to convey their vision and goals to their team. As a leader, you should communicate clearly and effectively, both verbally and in writing. You should also be able to listen actively and respond appropriately to the needs and concerns of your team. When you communicate effectively, you can build stronger relationships with your team, improve productivity, and create a positive work environment.
3. Making Decisions
Leaders are often required to make difficult decisions, and they must be able to do so in a timely and efficient manner. Good decision-making skills are essential for managing risk, solving problems, and keeping your team on track. To be a good leader, you must be able to weigh the pros and cons of different options and make the best decision based on the information available.
4. Leading by Example
The best leaders lead by example and set the tone for their team by living the values and principles they espouse. As a leader, you should be able to walk the talk and be a role model for your team. This means being honest, dependable, ethical, and willing to put in the hard work and dedication you expect from your team. By leading by example, you can gain the respect and trust of your team and create a positive work environment.
5. Empowering Others
Good leaders empower their team members by giving them the tools and resources they need to be successful. As a leader, you should be able to identify the strengths of your team members and provide them with the autonomy to use their skills to the fullest. Empowerment also means allowing your team members to make decisions, take ownership of their work, and be accountable for their actions.
6. Managing Conflict
Conflict is an inevitable part of any team or organization, and good leaders know how to manage it effectively. As a leader, you should identify and address conflicts before they escalate and be able to mediate disputes between team members. It’s important to understand that conflict can be healthy and lead to new ideas and solutions. However, it’s essential to remember that the goal is to resolve the conflict and not to blame or place fault on anyone, which will help maintain a positive work environment.
7. Embracing Change
Change is a constant in the business world, and leaders must be able to adapt and embrace it. Good leaders are comfortable with change and can create a culture that welcomes and encourages it. In addition, they can anticipate and plan for change and communicate the benefits of change to their team in a way that is understandable and motivating.
8. Time Management
Time management is a critical skill for any leader, as it allows them to prioritize tasks effectively and ensure that their team is working efficiently. Good leaders can set clear goals and deadlines and create a schedule that will enable their team to meet those goals. They also should consider workforce scheduling to ensure that their team can work together effectively while also balancing the needs of the individual team members.
9. Building Strong Relationships
Good leaders understand the importance of building solid relationships with their team members and other leaders in their industry or community. As a result, they can communicate effectively, show empathy and understanding, and create a positive work environment that fosters trust and collaboration. An example of a way to build strong relationships with your team is to show gratitude for their work by rewarding them for exemplary performance in their work.
10. Continuously Learning and Improving
A good leader is constantly learning and improving, and they are open to feedback and criticism. As a leader, you should be aware of your own weaknesses and be willing to work on them. Additionally, you should seek opportunities to learn and grow through formal education, mentoring, or on-the-job experience. By continuously learning and improving, you can stay current in your field and make better business decisions.
11. Being Adaptable
Good leaders should be adaptable and able to adjust their leadership style depending on the situation and the team members they lead. As a leader, you should understand that different people respond differently to different leadership styles and be able to adjust accordingly. This means being open to feedback, being aware of your own strengths and weaknesses, and being willing to try new approaches.
12. Encouraging Creativity and Innovation
Good leaders understand the importance of creativity and innovation in a business and create an environment that encourages it. As a leader, you should be willing to take risks, try new things and provide the resources and support your team needs to be creative and innovative. Encouraging creativity and innovation can lead to new and better solutions, increased productivity, and improved employee satisfaction.
13. Maintaining a Work-Life Balance
Work-life balance is an essential aspect of being a good business leader. As a leader, you should balance your professional and personal responsibilities to be effective in both areas. Additionally, you should be able to encourage your team members to maintain a healthy work-life balance as well. By promoting work-life balance, you can increase the well-being of your team members and reduce the risk of burnout.
14. Networking
Networking is an essential aspect of being a good business leader. As a leader, you should be able to build and maintain relationships with other leaders in your industry, as well as with potential clients and customers. Networking lets you stay informed about industry trends and identify new growth and development opportunities. Additionally, networking can lead to new partnerships and collaborations, which can help you and your organization to achieve more than you could on your own.
Conclusion
Being a good business leader takes work, but it is a critical skill that can lead to success in any organization. It combines vision, communication, decision-making, and many other skills. Following the tips and tricks outlined in this blog post can make you a more effective and successful business leader. We encourage you to reflect on your own leadership style and see how you can improve, and don’t hesitate to engage with us and share your own tips and experiences on this topic.
Modern life is busy and it can make mealtimes far more stressful than they need to be. Many families are out of the habit of sitting together at the table and eating a meal at the same time. What’s meant to be a time of peace and an opportunity for bonding becomes another thing on the to-do list that seems more like a chore than a pleasure.
Then there’s the kids. Perhaps your kids can’t agree on what meal they want. Perhaps they easily become distracted by the TV or other devices. If you’re yearning to get back to stress-free meals, here are a few tips that can help.
Set It In Your Routine
Eating a family meal shouldn’t be something you only do when you get around to it. If you want to make a success of family meals, they need to become part of your everyday routine. When a meal is served, it should be everyone’s que to down tools and head to the dinner table.
When it’s part of your routine, it becomes a habit and when it’s a habit, no one questions why it’s being done.
Easy Meals
Cooking one meal for the whole family makes things a lot easier at meal times. Try not to offer alternatives to children if you can avoid them. Get everyone to eat the same meal so you don’t have to worry about cooking more than one.
Doing big and easy family meals will take up less of your time. You can even prep most of them hours in advance and freeze them so they’re ready and waiting when you need them. For instance, here’s a great crock pot pot roast recipe that pleases everyone.
No Devices At The Table
When everyone uses a device for something, it can be hard to switch it off long enough to have a family meal. Make a clear rule that no devices are allowed at the dinner table when you’re having a meal. This is your opportunity to eat and talk together while you have the chance.
If you find that conversation is lacking, try asking some questions and going around the table with answers. If you need to get creative, make up an elaborate story about your day to grab their attention.
Take Focus Off The Food
Meal times don’t have to be just about the food. If you’re all eating and running, you might want to think about doing something different. Think about what would make your family want to stay at the dinner table. Maybe you could turn one evening into a games night with buffet-style food.
Cook Together
Cooking works up an appetite. It’s great for young children to get involved with the preparation of the meal. Whether you have them cracking eggs for you or laying the table, it helps to build up to a meal rather than just being called to the dinner table when it’s all ready and waiting. For children, helping to prepare a meal can help instill a sense of value and achievement.
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Have you ever found yourself almost spinning due to the many different thoughts, feelings, and emotions whizzing around your mind? Then you’re not alone, as many people find it difficult to achieve mental clarity in today’s modern world.
There are so many distractions battling to take your attention away, and countless different stresses and difficulties that can keep you up at night, thinking rather than sleeping.
Fortunately, learning how you can keep a clear head and subsequently achieve mental clarity doesn’t have to be as difficult as you might initially expect. In fact, this handy guide contains some of the best steps that you can follow to ensure you can clear the fog in no time at all. So, what are you waiting for? Read on to discover more now!
Avoid Alcohol & Other Harmful Substances
The first and potentially most obvious step that you must follow if you want to achieve and maintain mental clarity is to avoid alcohol and other harmful substances that will cause you to fall victim to confusing and dangerous side effects. When you drink alcohol or take any other kind of narcotic, then you’ll no doubt be dealing with a level of intoxication that makes it as difficult as ever to perform the most basic tasks. You’ll be forgetful, confused, and potentially even aggressive and unruly, which certainly isn’t something that you want.
If you have a dependence or addiction to alcohol or narcotics, then this is something that you should no doubt attempt to work on if you want to stand any chance of achieving mental clarity. It’s going to be tough, but you have to remember that it is definitely achievable. To improve your chances of breaking free from such a damaging and dangerous situation, it’s always a good idea to try and find some expert help. For example, if you can locate a local support center by searching ‘suboxone near me’ online, then you’ll be able to access the support and guidance required to become a healthy, sober individual. You’ll be flabbergasted at the mental difference after clearing harmful substances out of your system, so it’s certainly worth the trials and tribulations.
Limit Your Social Media & Smartphone Use
Although social media and smartphones have provided the general population with lots of benefits and advantages, they have also introduced many risks and problems too. In fact, spending too much time browsing the web, playing games or posting pictures online can cause your mind to become overwhelmed and overworked, as there are far too many stimulants that lurk on the World Wide Web. The average smartphone is filled with bright colors, loud noises, and enticing text that can draw you in and keep you hooked for hours. But this distraction is totally worthless and will simply fill your mind with useless junk that serves no real purpose at all.
Cutting down on the amount of time that you spend on your smartphone will certainly help you to achieve mental clarity. You’ll be able to focus on your own ideas rather than learning about what everyone else is doing – this is absolutely vital for mental peace and tranquility, as you’ll no longer feel the need to compare yourself to others as you’ll focus on your own goals and interests. The less time you spend on social media the better you’re likely to feel, and you may even benefit from a better attention span too. Social media is riddled with 3-6 second videos that encourage you to simply scroll, scroll and scroll some more with an overload of content along the way. Simply removing this from your day-to-day life will give you space to breathe and think independently, so log out and put your phone away before the web takes over your brain!
Final Thoughts
Learning how to achieve mental clarity has never been such a simple task when you can utilize some of the brilliant tips and ideas detailed in this informative guide. Keeping a clear head will allow you to approach every situation with a fresh perspective, and you’ll find it far easy to decide the most appropriate solutions when you don’t have countless distractions taking your attention away.
Start by avoiding alcohol and other harmful substances that can leave your mind feeling murky and muddy, getting expert help if you need it. Then, try your best to limit your social media and smartphone use, as this will help you to create your own thoughts and opinions rather than absorbing everyone elses.
Sticking to a busy schedule can be a nightmare for your diet, as it often seems impossible to find the time to eat well when you have so many tasks to complete! This can lead to fatigue, lethargy, and even more serious health concerns in the long term, so it’s vital that you can make a few changes for the better.
Thankfully, this guide contains some of the best steps that you can follow to eat healthy, hearty meals despite having little time to spare. So, what are you waiting for? Read on to discover more!
Find A Few 10 Minute Meals
One of the best hacks that you can make the most of to eat well despite your busy schedule is to find a few 10-minute meals that you can whip up in record time. You don’t need to spend hours over a hot stove to eat a delicious dish that provides you with lots of vitamins and minerals, as there are thousands upon thousands of recipes that you can utilize when you haven’t got much time to spare. You can find 10-minute meal cookbooks, or even locate recipes online that you’ll be able to knock up before you can say bon appetit!
Invest In Handy Cooking Devices
Another handy tip that you can make the most of to eat well while busy is to invest in a few useful cooking devices. In today’s modern world, technology has been progressing at a remarkable rate – and the kitchen is certainly no exception! There are so many tools and machines that you can buy that will help you to prepare and cook amazing meals when you have a super busy schedule, with a slow cooker being one of the most popular options available today. Countless dishes can be made in a slow cooker, bubbling away throughout the day while you go about your daily tasks. Just throw in your ingredients in the morning, and leave it to cook on low throughout the day! From slow cooker chicken legs to warming soups and stews, you’ll be glad you made such a smart investment!
Batch Cooking Is King!
Batch cooking can be a real savior when you have a hectic lifestyle, as you can utilize a few spare hours on a Sunday afternoon to whip up a large amount of your favorite dish which can then be portioned out for future use! For example, you could use one large pot to slowly stew a big batch of chili with pork mince and lots of different beans and pulses, or perhaps create a tray full of lasagna that you can cut up and freeze to eat whenever you need a quick meal. You can refrigerate most meals for 2-3 days, while freezing can be done for much longer periods (usually 1 month or more). So, if you know you’re going to have a few busy weeks ahead of you, always take some time to prepare a little batch cooking beforehand!
Find Healthy Take Out
This may be surprising, but takeout doesn’t have to be junk food. Although burgers, pizza and fried chicken are likely some of the most popular takeout options around, there are still a few hidden gems that you can invest in when all else fails. Sushi is a brilliant example, as you can chow down on some fresh fish, raw vegetables and rice for a complete and healthy meal with no cooking involved! You will also likely be able to locate a wholefoods takeout option in your local area, especially if you’re in a big city. Salad spots and smoothie bars are popping up left, right, and center, so choose to frequent these spots rather than oily, sugary, and salty alternatives! Your health will certainly thank you for steering clear of junk food jamborees.
Final Thoughts
Having a busy schedule doesn’t have to mean you need to eat poorly, especially when you can take the opportunity to utilize some of the brilliant tips and ideas that have been carefully detailed above. Find a few 10-minute meals that you can whip up quickly, invest in some handy cooking devices, make the most of batch cooking and be sure to locate some healthy takeout for those last-minute meals when you need to grab something fast! Food is so important for overall health and well-being, so it’s certainly something that you need to prioritize if you want to feel your best.