Connect with us


5 Steps to a Better Night’s Sleep!



5 Steps to a Better Night’s Sleep

The average adult is supposed to get anywhere from 6-8 hours of sleep each night. Unfortunately, far too many people fall short of that target. Not getting enough sleep night after night not only will leave you feeling tired and drowsy, but the long-term effects can be far more serious.

A lack of sleep can put you at a greater risk of a variety of different health conditions, including:

  • Diabetes
  • Heart disease
  • High blood pressure
  • Obesity
  • Depression

If you have the best of intentions and you still can’t seem to get a good night’s sleep, it can be frustrating. Some people struggle with chronic sleep conditions or insomnia. But, there are things you can do and steps you can take to get a better night’s sleep. When you do, you will feel more well-rested, relaxed and you will also reduce your risk of developing a serious health problem in the future.

So, what steps can you take to get a good night’s sleep?

1. Increase Natural Light During the Day

A better night’s sleep actually starts by changing some of your habits during the day. One of the best things you can do is to increase the natural light that you are exposed to during the day. Sunlight can help your circadian rhythm to stay on track. That’s the cycle that tells your body when it is time to sleep, and when it’s time to be awake.

If you spend most of your days indoors, or in front of a computer, you could be disturbing those circadian rhythms because you are not getting enough sunlight to trigger your body’s natural responses. Do your best to get some daily sun exposure. Even a few minutes a day can make a difference in how well you sleep at night. I include going for a walk as a part of my daily routine, this helps me to unwind, get some sunlight and get some exercise all at the same time.

Increase Natural Light During the Day

2. Limit Your Caffeine Intake

You might reach for a cup of coffee in the morning to “wake up,” and while there’s nothing wrong with that, try to avoid reaching for several more throughout the day. Caffeine can help you to stay awake during the day by giving you a jolt of energy, but consuming it too late in the day can make it difficult to get the rest your mind and body needs. It’s a good idea to limit your intake throughout the day, but if you feel as though you need it to “keep going,” then make sure you have a caffeine cut off at a certain time. Caffeine can stay in your system anywhere from 6-8 hours, so try to limit your intake at least 6 hours before you plan on going to bed, if not longer.

3. Develop a Nighttime Routine

Does each night look a bit different for you? Do you go to bed at different times? Maybe some nights you watch television in your room while other nights you read a book. Maybe you have every intention of falling asleep but you end up losing an hour or two while mindlessly scrolling on your phone or watching just one more episode of the latest Netflix series. One of the best ways to set yourself up for sleeping success is to develop a nighttime routine.

Everyone’s routine will be a bit different, but there are a few concrete steps to keep in mind. First, try to go to bed at the same time each night. This will get your mind and body in the right “mode” for winding down and sleeping.

Your routine can consist of anything from brushing your teeth and washing your face to reading a few pages from a book or doing some light stretches before shutting off the light. I switch on a Salt lamp beside my bed every night, as it gives off a nice cozy glow, the light is not too bright and I don’t have to get out of the bed to switch off the main bedroom light. The more you fall into a routine, the more your system will recognize that it is time to sleep.

Nighttime Routine

4. Avoid Blue Light

While you already know the importance of getting enough sunlight in your day, not all light is created equally. The light that comes from computers, cell phones, and other electronic devices is often called “blue light”.

Blue light can make it difficult to fall asleep because it causes activity in the brain. So, while you might think that scrolling through your phone before bed will help you to fall asleep, it could actually be hindering your sleep. Turn off all of your devices at least an hour before you go to bed. Or, make your bedroom a “screen-free” zone, so you are not tempted to look at your phone or laptop before you try to fall asleep.

Avoid Bluelight

5. Clear Your Mind

Whether you choose to make it a part of your sleep routine or just something that starts to come naturally to you, try to clear your mind as much as possible before bed.

This will be a practice that is different for everyone. For some people, it might mean meditation or a few minutes of mindfulness. For others, listening to quiet music, reading, or journalling might be the best way to clear your head of any overwhelming thoughts that might otherwise keep you awake. Don’t be afraid to try out a few different techniques to determine what works best for you when it comes to clearing your mind and fully preparing yourself for a great night of deep rest.

Sleep is the best meditation. – Dalai Lama

Clear Your Mind

Getting Better Sleep Each Night – It Is Possible!

As you can see, getting a good night’s sleep doesn’t have to involve changing too many things about your daily routine. By adjusting a few habits and making sleep a priority, you can get a better night’s sleep almost immediately. Try some of these simple steps tonight, and start experiencing the rest your mind and body truly deserve.


6 Steps to Help You Stop Overthinking



6 Steps to Help You Stop Overthinking

It is normal to think things through when you are faced with any type of situation. Thinking about the possible outcomes, the advantages, disadvantages, the risks and rewards are all good things. (more…)

Continue Reading


6 Traits of Genuine People



6 Traits of Genuine People

Being genuine is interchangeable with being true, or authentic. When you talk to a genuine person, you know you can trust what they have to say and that they are telling you the truth. Unfortunately, it is not always easy to find genuine people in this world, especially in the workplace. That is why people who are truly genuine tend to stand out in the best ways possible. (more…)

Continue Reading


6 Reasons Why You Should Create A Bucket List



Reasons Why You Should Create A Bucket List

The term ‘bucket list’ has become quite popular in recent years. It has been used in pop culture references and as a casual topic of conversation when someone wants to do something. Chances are, you have heard someone say, “Oh, that’s on my bucket list!” But, a bucket list is more than just a fantasy, an out of reach dream or an excuse to say that you want to do many things, only to never follow through on them.

There are actually many benefits to creating a bucket list, if you just put in the time, the thought and the dedication into it. Making a bucket list is a perfect way to set your life goals and to stay focused on making them a reality. Still not 100% convinced? Let’s take a look at six reasons why you really should create a bucket list. Maybe, by the end of this article, you will be ready to put together one of your very own.

1. It Gives You a Purpose

While putting together a bucket list won’t tell you what the meaning of your life is, it can help to give you a purpose to your life. A bucket list should be more about the major goals that you have for yourself, rather than a bunch of fun little things that you might want to do. A bucket list gives you something to get out of life and allows you to stay focused while you are doing it.

Have you ever been bored, wondering what you’re going to do this weekend to fill up your free time? A bucket list can give you that answer, encouraging you to always work towards the things that you truly want to do and experience in life.

2. It Brings Your Goals to Life

As stated above, a bucket list should be about exciting goals that you have for yourself. But, it is also an opportunity to hone in on those goals. Many people have ambitions and even make goals or resolutions for themselves each year only to be forgotten a few days later. But, when you have a specific list of goals written down, it can help to make you more motivated and focused to achieve them.

Goals are incredibly important to have, and the fact that your bucket list can make those goals clearer and more tangible is really important.

3. You Will Create Lasting Memories

Memories are one of life’s greatest treasures. As you start to accomplish the things on your bucket list, you will also be making wonderful memories each time. Since you are doing the things you really want to do, those memories will bring you comfort, a sense of achievement and give you something positive to look back on and share with others.

Bucket list Create Lasting Memories

4. It Will Pull You Forward

Have you ever been in a “funk” in life, or maybe you have had bouts of feeling down or depressed that have kept you from doing the things you typically enjoy? No one wants to stay in that kind of mindset for long. Because a bucket list can help to give you a sense of purpose, it can also give you the motivation to pull yourself out of a funk. It can call you to do something new, something different, or something that even challenges you. Sometimes, that’s all a person needs to be pulled out of a tired or depressed state.

Additionally, doing something on your bucket list will help to distract you for a while. That can be a great solution for someone who has anxiety or tends to focus too much on the negative things in life. Sometimes, a distraction can be a welcomed reprieve.

5. You Will Experience Life-Long Learning

When you commit yourself to having new experiences, you are also committing yourself to learning something new. So many people think that learning stops when you finish school, but you can learn so much more simply by living and trying more new things throughout your life. People who embrace this type of lifestyle are called “lifelong learners”. The reality is this; you will never be able to learn everything there is to know. But, because all of us have such a short time on this planet to figure things out, the more experiences we participate in, the more that we will learn and grow. Not only can a bucket list help you to learn things about different cultures, skills, situations, people and personalities.

It can also help you to learn more about yourself. Closing your mind off to the idea of lifelong learning will cause you to become stagnant with your thoughts and your growth. As a human being, you should have a desire to continue to grow and achieve as much as you possibly can throughout your life. Working through your bucket list can help you to achieve that.

Bucket List For Life long Learning

6. You Will Never Run Out of Things to Do

If you sit down to make a bucket list, you might write down anywhere from 10-100 things that you really want to do. But, it doesn’t have to stop there. Chances are, as you start to work through some of the things on your list, you will come up with more ideas.

Experiencing new things, and even challenging things, is a great way to get inspired and motivated to continue on that trend. A bucket list can truly be never-ending as you come up with more exciting new ideas and goals for yourself.

Building Your Bucket List and Bettering Your Life

There are so many additional reasons why you should create a bucket list for yourself. Remember, a bucket list is a very personal thing, and the experiences you put on the list should be things that you truly want to do or accomplish. Don’t make them  so unrealistic that you will never plan on committing to. Instead, promise yourself that you will immerse yourself in those experiences.

A bucket list might be something you create to accomplish things before you pass on, but in creating one and diving into new experiences, there is a good chance you will feel more alive than ever!

Continue Reading