How to Create a Sleep Routine that Works for You

Struggling to get a good night’s sleep? You’re not alone. Insomnia is one of the most common conditions in the western world.

So, what can you do about it?

Everyone has their own solution. Some people swear by certain teas made with chamomile and lavender, while others use natural supplements like melatonin. However, one of the easiest ways to get a good night’s sleep is to just change your routine.

Your body and brain naturally work better when following a routine. Creating a sleep schedule is an essential part of good sleep hygiene, and it could allow you to get better sleep long-term.

Let’s see how you can create the right routine for you.

#1 Choose Your Times

The first step in setting up a solid sleep schedule is deciding when you want to fall asleep and when you want to wake up each day. Generally, the recommended amount of sleep you should get each night falls somewhere between 6 and 8 hours.

To figure out your best times, it usually works well to start from when you want to wake up and work backwards to see when you should fall asleep.

Choosing a set time to go to bed can be difficult when you’re first getting started, but it’s an excellent way to get your body into the habit of relaxing at a certain time every day. Even if you can’t fall asleep, go to bed according to your schedule each night.

Unfortunately, following a routine does mean that you will also get up at the same time every day – even on weekends and days off. No sleeping in!

#2 Avoid Disruptions

Now that you know your sleeping times, it’s important to remove anything from your schedule that might disrupt that pattern. For instance, it’s not a good idea to drink a cup of coffee at 9pm if you’re planning to go to sleep at 10pm.

Remove anything from your routine that might cause you to stay awake longer than you expected.

This includes ensuring that you don’t rely too heavily on naps. While the occasional twenty-minute nap can be a good way to refresh, the reality is that these sleeping sessions make it harder to fall asleep later.

If you notice that you’re still tired after following your schedule for a while, try going to bed a little earlier. You can adjust your schedule a small amount at a time until you feel great.

#3 Craft a Pre-Bed Routine

Being able to fall asleep at your scheduled time each night isn’t just about deciding on a good sleeping time and removing naps from your schedule. It can also help to do a few things each night that relax you in time for sleep.

There’s no one-size-fits-all strategy for creating a pre-bed routine. Generally, you should avoid things like alcohol and electronics, which can harm your sleep quality and make it tougher for you to get the restful night you need.

Your pre-bed pattern should be all about relaxation.

Maybe you could make yourself a cup of relaxing lavender tea and have a hot bath before you go to bed. During this time, you can disconnect from all devices and even try a few other relaxation strategies to bring your mind into a state that supports sleep.

Follow the same routine each night, and eventually, your brain will begin recognizing the things you do as signs that it’s time to fall asleep.

3 Tips to Get Shape Without a Gym Membership

We have given you some suggestions on workout types when you don’t have a gym membership. Such as calisthenics, jump rope, walk, hike, yoga, etc. However, we all know the function of a gym is not only the equipment in it, but also for their group lesson or personal coach. They offer you the opportunity to exercise and the knowledge behind it. So how could we get those benefits without having a gym membership?

#1 Find and follow a diet that works for you.

Exercise is only part of the answer to getting in great shape. Your diet plays a huge part, too. It can be challenging to find an eating plan that you enjoy that is also healthy. Keep working on it until you find something that clicks.

You simply can’t out-exercise a poor diet unless you’re a 20-year-old wide receiver.

#2 Exercise videos.

Cable TV and internet have countless exercise programs you can watch and join in the fun. Whether you like aerobics, bootcamp style workouts, or Pilates, there are endless options for learning and following along. Most of the options are 100% free, too.

The Last But Not Least - Drink water!

We are sure that you have heard this a hundred times, but we have to repeat it again. If you are desperate, drink water, please. If you are not happy, drink water, please. If you are all good and peaceful, drink water, please. Of course not too much. You know what we mean.

Water is another important component of getting into good shape. Your body is predominantly water, and your cells need water to work properly.

Calorie-free and healthy aren’t necessarily the same thing. There’s more and more evidence that artificial sweeteners contribute to overeating and type 2 diabetes. Your gut flora is also negatively impacted by artificial sweeteners. So, stick with water!

Summary

Gyms can be expensive and inconvenient. Avoid both of these disadvantages by working out at home. A few calisthenics and a quick run are all anyone needs. This is the basic method the military uses to whip recruits into shape quickly. If it can work for the army, it can work for you, too!

Get your diet under control, too, and you’ll be amazed by your progress.

Exercising on a Budget: Get in Great Shape Without a Gym Membership

Who says you need a gym to get in great shape? The prevalence of gyms is a relatively recent phenomenon. There have always been people in great shape, with or without a gym membership. You can avoid the fees, travel time, and other inconveniences and get in shape without leaving your home or neighborhood.

You don’t need a lot of equipment or time to dramatically change your body and fitness level. Even if you’re not thriving financially, you can still build a body you can be proud of. Your doctor will be thrilled, too.

Use these strategies to get in the best shape of your life without stepping into a gym:

#1 Calisthenics

Your body weight is all the resistance you need to get in great shape. Remember gym class back in the day? You would do push-ups, sit-ups, squats, and other calisthenics. There are plenty of exercise examples online.

Set up a simple program and try to do just a little more each week. You can make great progress if you’re consistent. A few hundred pushups each day will do wonders for your upper body without needing a gym membership.

#2 Jump rope.

A jump rope is inexpensive and a great form of exercise. You can get your calves, heart, and lungs in amazing shape. Take it easy at first until you get back in the swing of things. Jumping rope is great for your coordination, too. Jump rope with a friend for double the fun.

#3 Run, walk, bike, hike.

Running and walking are free. If you already have a bike, biking is free, too. These can be great cardiovascular exercises which enhance your health in numerous ways.

Hiking can be more challenging than walking. You can spend some time in nature, too. Hiking can also be a great group activity if you don’t feel like getting in shape alone. All you need is some suitable footwear for the terrain.

#4 Yoga.

Yoga is another option you can do in the comfort of your home or at the park. There are many videos available on the topic. A morning routine of following along with a yoga program on TV can change your life.

Summary

These are some options that are 100% free and, most important, easy to access. The point of workout lies in the frequency in most cases. Going for a 20 mins walk every single day will benefit you more than doing a sweaty workout 40 mins one time per week.

Check out your goals and set up those easy-access exercises and start right now! It’s simple if you just do it a little bit every day!

How to Implement Intermittent Fasting?

Before we head into the implementation, we would like to introduce a bit more about the benefits you can get from this method. Your body is not only burning stored fat but also clearing old cells when you are in the fasted state. Besides this, you get these potential benefits of intermittent fasting:

Although intermittent fasting research is in its early stages, current studies suggest that intermittent fasting can have many lasting health benefits:

●  Controls insulin spikes

●  Decreases fat mass

●  Increases lean muscle mass

●  May reduces the risk of cancer, type 2 diabetes, and heart disease

●  May lead to longer life

●  Reduces inflammation

●  May increase energy

In addition to those health benefits, intermittent fasting can be simple to implement. You simply set aside specific time periods to eat and fast.

Here are various intermittent fasting methods you can implement:

#1 16:8 Method.

The 16:8 intermittent fasting method is when you fast for 16 hours and eat within an 8-hour time window. Some people who skip breakfast instinctively follow the 16:8 method.

One example of the 16:8 method would be having your first meal of the day at 1 pm and allowing yourself to eat until 9 pm each day. Another example of the 16:8 method would be eating breakfast but skipping dinner.

#2 14:10 Method.

An easier intermittent fasting method to follow is a 14-hour fast, which allows you a 10-hour time window to eat.

#3 20:4 Method.

This intermittent fasting method follows a fasting period of 20 hours, giving you a period of 4 hours to eat. In that 4-hour eating window, you can fit in either one large meal or two small meals.

#4 One Meal a Day (“OMAD”).

Also known as the 24-hour fast, the OMAD is simple to understand: you restrict your eating to one meal a day.

#5 5:2 Method.

This fasting method involves five regular eating days with two scheduled fasting days. During the two fasting days, you limit yourself to eat only 500 calories per day.

Summary

An easy way to start fasting is with either the 16:8 or 14:10 method. With these methods, you simply restrict your eating periods by skipping a single meal. In those cases, a majority of your fasting period would be while you're sleeping.

Intermittent fasting works differently for everyone. But it can be a weight-loss tool without restricting calories. Just don’t use fasting as an excuse to load up on junk food!

A Quick Guide to Intermittent Fasting to Lose Weight

More and more studies show that intermittent fasting can help with weight loss. Today, we are going to explain what it is and how it works.

What is Intermittent Fasting

Even though it can help with weight loss, intermittent fasting is not technically a diet. It is a time-restricted eating pattern where you alternate between periods of fasting or eating.

Common periods of fasting can range from 8 to 12 hours per day. There are also longer, multi-day fasts.

A common misconception about intermittent fasting is that because you fast, you eat less. Because intermittent fasting is a time-restricted eating pattern, you don’t restrict the number of calories you eat. The number of calories you eat can be the same.

If you’re considering intermittent fasting, ensure that you check-in with a physician, particularly if you are underweight or have a medical condition that may make fasting unsafe.

How Intermittent Fasting Works

Our bodies alternate between one of two states: the fed state and fasted state. Intermittent fasting increases the amount of time our body is in a fasted state.

When your body is in a fed state, it burns energy from the food you’ve recently eaten. After a certain amount of time you do not eat, your body enters a “fasted state.”

In that fasted state, insulin levels drop. When insulin levels drop, your body burns stored energy instead of energy from the food you’ve recently eaten. With your body burning stored fat instead of food for energy, it becomes easier to lose weight.

In addition to burning fat, your metabolism works faster, and your body clears old cells in the fastest state.

Set aside periods of time to fast in order to help your body enter that fasted state. If you think this might be a good lifestyle, stay tuned and we’ll get back to you with how to implement this method!

Get Rid of Revenge Bedtime Procrastination By Making Your Nights More Restful

We’ve talked about what is revenge bedtime procrastination and how to keep it away by making your days more fulfilling in the last article. You set goals, schedule them in advance so you make sure you spare time for yourself. You get your plan simple and set the boundary between personal and professional roles.

Things start getting better, but for some reason, you still couldn’t fall asleep once you hit your pillow. Why? First of all, don’t be too frustrated. Everyone has gone through the same struggles. The reasons could vary. Consider these tips to make your night more restful:

#1 Be consistent.

Keep the same schedule for when you go to bed and get up, even on the weekends. You’ll go to sleep faster and feel more refreshed in the morning.

#2 Turn off devices

Silence your phone at night. Stop watching TV and browsing online at least two hours before bed, so the bright lights and mental stimulation won’t interfere with your rest.

#3 Limit caffeine.

Do you brew an extra pot when you stay up late? Enjoy your morning coffee but switch to water and herbal tea by afternoon.

#4 Eat light.

Consuming most of your calories earlier in the day could help you lose weight and sleep more peacefully. If you need a snack, choose something your body can digest easily. Smart choices include yogurt or a piece of fruit.

#5 Monitor napping.

A brief nap can sometimes be helpful. However, sleeping too much during the day could keep you awake at night and lead to fragmented sleep that’s less restorative.

#6 Calm your thoughts.

What if your body is tired, but your mind is racing? Deep breathing can help you relax. You may also want to keep a notepad by your bed to jot down stuff you can forget about until morning.

Summary

You’re less likely to ignore your bedtime if you figure out how to make your days more satisfying. Take care of yourself around the clock by enjoying meaningful activities and getting 7 to 8 hours of sleep each night.

Is Revenge Bedtime Procrastination Keeping You Up?

Revenge bedtime procrastination may sound like an odd phrase. However, it’s a common condition that involves stressful days and sleepless nights.

Researchers use it to describe what happens when you voluntarily put off going to bed because you want some time for yourself after a day filled with meeting external expectations. It could mean playing video games and watching Netflix or doing something more constructive like studying for a degree.

In the short term, you probably feel like you’re winning because you’re doing things you want to do. Unfortunately, sleep deprivation is going to catch up with you. That can dull your thinking, make you gain weight, and undermine your overall health.

Taking time for yourself and self-help activities is essential, but there are safer ways to go about it. Try these suggestions for overcoming revenge bedtime procrastination.

Make Your Days More Fulfilling :

#1 Schedule your activities.

You have to know where your time is going before you can reclaim it. Creating a written schedule will help you identify your priorities and track your progress.

#2 Set goals.

You’ll feel more engaged when you have something to strive for each day. Make your goals challenging and realistic. Break them down into short- and long-term targets.

#3 Help others.

Being generous builds your confidence and strengthens your relationships. Volunteer in your community. Look through your network to find job hunters and colleagues who would appreciate introductions and referrals.

#4 Work out.

Staying active will sharpen your thinking and give you more energy. Start your day with a run through the park or take a dance class at lunchtime.

#5 Simplify your routines

Some of the tasks you struggle with may be unnecessary. Buy an automatic vacuum cleaner and get a haircut that’s easy to maintain.

#6 Get organized.

Maybe your essential tasks can be less time-consuming too. Clear away clutter in your home and office. Arrive at work early, so you can speed through your to do list with fewer distractions.

#7 Set boundaries.

It's easy for your personal and professional roles to blur together when you’re working from home. Take breaks throughout the day and try to designate a separate space for business.

#8 Think positive

Changing your attitude can transform your experience. Focus on the purpose behind what you're doing and have fun with your chores.

How to Quit Smoking for Your Mental Wellbeing

We believe that the reason you click on this post is that you really want to quit smoking. Hence, we prepare some useful strategies for you. These strategies can help you leave nicotine behind.

#1 Consider your history.

Adults with depression or similar conditions tend to smoke more cigarettes over a longer time than the average user. Your treatment plan will need to take these factors into account.

#2 Treat withdrawal symptoms.

Conditions like depression also make you more vulnerable to addiction. Be prepared for symptoms including headaches, nausea, and irritability while you’re weaning yourself off nicotine.

#3 Try NRT.

On the bright side, nicotine replacement devices rarely interfere with antidepressants and other commonly prescribed drugs. Gum and patches could make your first weeks without cigarettes much more comfortable.

#4 Monitor medications.

Talk with your doctor about your smoking cessation plans. You may be able to take lower doses of many drugs after you quit.

#5 Control food cravings.

What about weight gain? Nicotine suppresses appetite, and you may find yourself snacking more as you look for something to do with your empty hands. Keep extra pounds off by drinking water and eating foods rich in fiber that will fill you up with fewer calories.

#6 Consider counseling.

While smoking may have given you some relief when you were feeling down or tense, the underlying issues went unresolved. Talk therapy could help you make your life happier and more meaningful for the long term.

#7 Seek support.

It may also help to talk with others who share your experiences and goals. Contact your local health department or hospitals to find out more about support groups and other resources in your area.

#8 Plan for relapses.

Successful ex-smokers usually make multiple attempts before they quit completely. Give yourself credit for starting the journey and keep experimenting until you find the approach that works for you.

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Giving up cigarettes is one of the most important things you can do for your overall wellbeing, and some of the health benefits start to appear in a few weeks or even sooner. You’ll be protecting your mind, as well as your heart and lungs, when you become tobacco free.

Surprising Facts about Smoking and Your Mental Health

You probably know that quitting smoking reduces your risk for lung cancer, emphysema, and other physical ailments. However, you might be surprised to learn how much it can do for your mental health.

A recent review of research to date found that giving up the tobacco habit promotes positive feelings and mental wellbeing. More specifically, the study found a 24% lower risk of developing anxiety and depression and a 44% reduced risk of developing anxiety alone.

These psychological benefits are another compelling reason to say goodbye to cigarettes. Find out more about how smoking affects your brain and tips for how to quit.

How Smoking Affects Your Mental Health

Adults with mental disorders are 2 to 4 times more likely to smoke. For some, it may be a way of self-medicating. Nicotine can make you feel happier and more relaxed. However, the effects wear off quickly and usually leave you feeling worse than when you started.

#1 Fight depression.

While nicotine temporarily boosts dopamine levels, it also causes your brain to produce less of this chemical known as the happiness hormone. Some studies show that quitting smoking can be as effective as taking antidepressants.

#2 Reduce anxiety.

Smoking also increases anxiety and tension. Find healthier strategies for managing stress. Exercise regularly and develop daily relaxation practices.

#3 Stay social.

Are you concerned about how quitting smoking will affect your relationships? Your family, friends, and coworkers will probably like you even more without any second-hand smoke around.

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Giving up tobacco may be more difficult when you’re dealing with mental health issues or a stressful lifestyle. You can still succeed with some effort and planning. We’ll give you some advice in the next article. Before that, please let the thinking of quitting smoking be embedded in your mind.

3 Herbal Remedies That Will Surprise You

We’ve talked about herbal remedies in the last post. It is effective in the prevention stage of lots of symptoms and it’s easy to find around us. Today, we’re going to introduce 3 more herbal remedies to you and give you more ideas on how to utilize them.

#1 Ginger

Another very common grocery store item, ginger, is excellent for the treatment of nausea and morning sickness. Ginger can be used as a spice or made into tea. More benefits include:

• You can use it to help treat muscle pain and soreness.

• Ginger is another excellent anti-inflammatory.

• Indigestion, high blood sugar, and high cholesterol can all be reduced by ginger.

#2 Valerian root

This might be a little harder to find. In fact, you’ll probably have to grow this one on your own, but it’s worth the effort. This flowering plant has many health benefits.

Headaches, insomnia, digestive issues, muscle pain, fatigue, and anxiety can all be helped by valerian root.

#3 Chamomile

This daisy-like flower is most commonly consumed in tea form. Chamomile is believed to treat insomnia, reduce cold symptoms, boost immunity, and lower stress levels. Chamomile tea is available at your grocery store.

Summary

Herbal remedies can’t replace all pharmaceutical drugs, but they are viable replacements in many situations. Of course, you should still include your doctor in your herbal remedy plans.

Herbal remedies can be very effective and inexpensive. $1 of garlic can easily last a week. If your budget is tight, herbal remedies can be a great way to boost your health without breaking the bank.

Even if you’re in 100% perfect health, herbal remedies can help to keep you healthy. You have nothing to lose. In fact, your food might taste even more delicious while you’re making your body healthier.