Build an evening routine for a happier life
Here are ways to maximise your evening and set the tone for a more productive you
Getting more sleep often falls into the "easier said than done" category. It's com mon knowledge that getting a good night's rest is important for a variety of reasons.Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety. However, for many, it's not that simple.
Stressed about a big project that's due? If you go to bed obsessing over it, you'll likely wake up with worry on your mind. Conversely, if you go to bed in a relaxed mood, you're more likely to start the next day on a positive note.The way you feel while you're awake depends in part on what happens while you're sleeping.Ongoing sleep deficiency can raise your risk for some chronic health problems. It also can affect how well you think, react, work, learn, and get along with others. One of the keys to going to bed in a relaxed state and getting the rest you need is your habit pattern in the crucial window before bedtime. Here are seven tips that will help you with your before-bed routine. Use one -or a few of them -to get in the habit of resting well and living a happier life.
1 PUT YOUR PHONE IN AIRPLANE MODE
For most people, cell phones are always within reach. And for some, phones even double as alarm clocks.This may be helpful and convenient, but it's not necessarily a good thing.Researchers are looking at whether the light and electronic signals from cell phones can hurt sleep, and if using airplane mode can help. This sounds good, but actually doing it every night can be hard to remember.
2 MAKE THE BEDROOM A RELAXATION HAVEN
It's much easier to sleep well in a com fortable environment, so make your bedroom as soothing as possible.Kathryn Grigg, the Creative Director for Crave Mattress, has 26 years of experience helping people get a better night's rest says, "Your bedroom is your sanctuary and it should have a relaxing atmosphere. Light wall colours, aromatherapy, and cool temperatures all help in creating the right environment for sleep."
3 POWER DOWN WITH MEDITATION
Anyone who has given yoga a try knows how far even a little meditation can go. Even for those who haven't, though, there are a number of apps that will help relax your mind before bed with the power of meditation. Try some deep breathing before going to bed.
4 ENJOY A WARM CUP OF TEA
You of course shouldn't eat anything substantial right before bed, but a nice cup of tea might add to a relaxing night of rest. Researchers have yet to conclusively prove that drinking non-caffeinated tea before bed improves sleep, but many people enjoy the ritual just the same. A nightcap of chamomile tea or other non-caffeinated herbal tea is a soothing relaxer before bed.
5 USE ESSENTIAL OILS
Essential oils are also known for their calming effects, and working them into your nighttime routine can help fuel your relaxation. My new favourite is a drop or two of lavender oil on the temples to help you to drift off peacefully.
6 START YOUR NIGHT EARLIER
Powering down before bed can be a challenge if you're trying to squeeze a lot of at-home activities into a busy night. One way to give yourself more time at night is to get home from work earlier -of course, that can get tricky if you have to commute.
7 MONITOR YOUR SLEEP PATTERNS
If you're still having a bit of trouble resting throughout the night, there are ways to analyse and maximise your sleeping habits. It will help you to decode what is the underlying troubling factor that prevents you from sleeping peacefully.
This article first appeared on Makeuseof.com
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