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5 Steps to a Better Night’s Sleep!

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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.

5 Steps to a Better Night’s Sleep!

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.

5 Steps to a Better Night’s Sleep!

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.

5 Steps to a Better Night’s Sleep!

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

5 Steps to a Better Night’s Sleep!

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.

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6 Things To Remember When You Think That You’re Not Good Enough

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6 Things To Remember When You Think That You’re Not Good Enough

Have you ever had moments where you feel completely inadequate? Maybe a specific situation comes up and you think there is no way that you would ever be good enough to do what is needed. Or, maybe you feel that way all the time and you can’t seem to get past it.

Thinking that you are not good enough and having low self-esteem tend to go hand-in-hand, but they are slightly different.

Thankfully, you can work on both of them by changing your thinking habits and banishing some of that negative self-talk from your mindset. Whether you think you are not good enough in certain situations or you have a hard time believing that you are good enough for almost anything, it doesn’t have to be that way forever.

Let’s look at a few things you should always keep in mind when those thoughts come in, and how you can start to convince yourself of your true worth.

1. You Are Not Alone

Thinking that you are not good enough can cause a lonely existence. You might not want to put your burdens on others, so you don’t talk about it. You might also think that everyone else is perfectly happy with who they are, and are confident in everything that they do.

Nothing could be further from the truth.

The reality is, you never know what other people are fully thinking/feeling. What you can count on, though, is that there are so many others who feel just like you, and are constantly wondering if they are “enough”. Knowing that you are not alone can help you to work through your feelings without feeling so isolated.

2. You Have Your Own Skills

A common reason why people tend to think they are not good enough is because they don’t have a specific talent or skill that someone else has. But you probably have something that person doesn’t, too.

Everyone has their own abilities and things that make them unique. Instead of focusing on what you don’t have, keep your mind on your talents and what makes you special.

“If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size of you!” – T. Harv Eker

3. You Can’t Be Perfect

Perfection is a fruitless thing to chase. Many people who question their self-worth do so because they are perfectionists.

But, if you set such a high standard for yourself, you will always be disappointed. Perfection doesn’t exist, and while you can strive to be your best, it is important to understand human error and limits. That doesn’t mean the things you do are some how “less” than great. But, striving for perfection is something that can make you feel inadequate.

4. You Are Worthy of Loving Yourself

Love tends to be the answer for so many things, including any pain or turmoil that you might be going through. Thinking that you are not good enough is an easy way to cause yourself sadness and pain. Those thoughts can quickly snowball and you might start to think about more negative things about yourself.

Instead of fueling those negative thoughts, choose love. Love is like a permanent band-aid for the pain that you are going through. It is a great way to comfort yourself, provide reassurance, and get a clearer picture of who you really are and all of the wonderful things that you can offer the world. By choosing self-love, you can start to see yourself in a more positive light, and push those negative thoughts away.

“We must fall in love with ourselves. I don’t like myself. I’m crazy about myself.” – Mae West

5. Mistakes Can Be a Good Thing

Do you ever find yourself feeling especially inadequate when you “fail”? While that is not uncommon, that word should really be removed from your vocabulary.

Everyone “fails” at times, because again, perfection is not attainable. When you start to consider anything less than perfection to be a failure, it is easy to beat yourself up and think that you will never amount to the things that you truly want.

But, when you start to view your failures and mistakes as good things and stepping stones, you can completely shift your perspective and realize that not only are you good enough, but you are also resilient and strong. Some of the biggest “failures” in history went on to be the most successful people because they learned from their mistakes. They looked at the things that went wrong and considered how they could change them.

It is important to use your mistakes as a way to learn and grow. When you are able to do that, you will find a greater sense of fulfillment when things finally come together and you get it “right”.

“I’ve missed more than 9000 shots in my career. I’ve lost almost 300 games. 26 times, I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that is why I succeed.” – Michael Jordon

6. Gratitude Goes a Long Way

It might not always feel easy to accept and be grateful for who you are. But, it is incredibly important. Instead of thinking about the things you don’t have or areas where you are not “good enough”, choose to actively think about and pursue the positive. Focus on what you are grateful for. The more that you do that, the easier it will be to banish those thoughts of doubt and insecurity. I like to start every day by using my journal and begin by writing down three things that I am grateful for.

“Gratitude makes sense of our past, brings peace for today, and creates a vision for tomorrow.” — Melody Beattie

Once you really start to think about it, you will find that you have more to be grateful for than you may have initially realized, and that way of thinking can help you to establish healthier, more positive thoughts about yourself that will last a lifetime.

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50 Thought Provoking Existential Questions

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50 Thought Provoking Existential Questions

What are existential questions?

Existential questions are usually deep, philosophical questions that question just that — our very existence.

They can be great conversation starters and they can also sometimes make for a passionate discussion. The following existential questions can be a great way to get to know someone better and perhaps even learn new things about yourself.

The word existential comes from the Latin word “existentia”, which means to exist. Existential questions challenge our way of thinking, our beliefs and our perspective.

Is there a right or wrong answer to an existential question? Perhaps not, as each question usually just asks more questions.

I have put together the following list of thought provoking existential questions so that you can perhaps start an internal conversation with yourself or start an interesting debate with your friends.

50 Thought Provoking Existential Questions

 

1. Are there limits to human creativity?

2. What makes something beautiful?

3. How do we know if we’re doing the right thing?

4. Who am I?

5. What is one thing that every human should get to experience in their life?

6. Do you believe in a power greater than humanity?

7. Are we given enough time?

8. Is privacy a right?

9. What is the best way for a person to attain happiness?

10. Are we alone in the universe?

11. What is love?

12. How would you define genius?

13. What do you think your purpose is?

14. If babies are considered innocent, when do people cease to be innocent?

15. Is it better to expand your knowledge or to deepen it?

16. Why do you think we are here?

17. How important is ‘play’ in living a healthy and fulfilling life?

18. Do you have a right to be happy, or should you earn it?

19. What happens when I die?

20. What worries me the most about the future?

21. What is a person? Is it the mind, or the body?

22. Would the world be a better place if all leaders were women? If you answered yes, why?

23. What activity have I done that has made me feel the most alive?

24. Does truth exist without evidence?

25. If I had to instill one piece of advice in a newborn baby’s mind, what advice would I give?

26. Does a person have a soul? If so, where is it?

27. Is intelligence or wisdom more useful?

28. Is it more important to love or be loved?

29. What would make the world a better place?

30. How should we measure our lives? In years? In moments? In accomplishments? Something else?

31. What is the difference between living and simply existing?

32. If you died today, would you be satisfied with the life you’ve lived?

33. What advice would you tell your younger self?

34. Which is worse: failing or never trying?

35. Is a minimum wage a good idea? What about a maximum wage?

36. What is the most important goal every person should have?

37. Can anything ever really be considered ‘true’ or is everything subjective?

38. Is the world a better place with humans in it?

39. If extra-terrestrial life was discovered, how do you think humanity would react?

40. Is happiness just a mixture of chemicals circulating through our bodies?

41. Where do you think we go when we die?

42. Have I done anything lately worth remembering?

43. Can you ever have full control over your own life?

44. How do you know that you are not dreaming right now?

45. Is one lifetime enough?

46. What matters most in my life?

47. Is a person ever truly evil? If so, are they born that way?

48. What is the meaning of life?

49. Is humanity going in the right or wrong direction?

50. What does it mean to live a good life?

I hope that you enjoyed these thought provoking existential questions. I hope that they perhaps made you think about your beliefs, yourself and the world around you (the bigger picture). If you discuss these questions with a friend, remember, there is probably no right and wrong answers, usually just a matter of opinion.

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30 Life Lessons That I Would Tell My Younger Self

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30 Life Lessons That I Would Tell My Younger Self

I clearly remember when I was 18, then 25 and in then what seems like a flash, I have recently celebrated by 50th birthday. While some people might dread the thoughts of hitting such a milestone. (more…)

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