Any doctor, friend, or stranger standing on the street will tell you the importance of getting a full night’s rest. Not only is getting the recommended eight hours of sleep a night going to make you feel better the next day, but sleep has actually been proven to help people …
Any doctor, friend, or stranger standing on the street will tell you the importance of getting a full night’s rest.
Not only is getting the recommended eight hours of sleep a night going to make you feel better the next day, but sleep has actually been proven to help people live longer. And who doesn’t want to live longer?!
However, it can be difficult to get a full eight hours of solid sleep, especially since we’re all busy with work, our families, and let’s be honest, Netflix.
If you’re someone who struggles with getting to bed at a reasonable time, or you just don’t feel like you’re getting enough sleep throughout the week, here are some easy tips and tricks that may help you on your sleep journey.
This may seem obvious to some, but turn off your TV and put your phone away at least 30 minutes before your desired bedtime.
Electronics stimulate the brain, so if you’re wanting to fall asleep it’s not necessarily the best thing to do before trying to sleep.
Instead of playing on your phone or watching Netflix, read for 30 minutes before going to bed or listen to calming music. This will help your brain to relax and prepare for sleep.
It’s important to get in some form of exercise almost every day for your overall health, but it will also help you to fall asleep. Exercise wears out the body, which in turn will make you tired earlier in the night.
However, make sure to not exercise too close to your desired bedtime, as exercise often gives people a boost of energy for the first couple of hours post-workout.
If you try to go to bed and can’t seem to fall asleep, do not just lay there and wait. Instead, get out of bed and read, do a crossword puzzle, listen to music, anything to calm you and get your mind off the fact you weren’t able to fall asleep.
Do this new activity for around 30 minutes, or until you feel tired again, and then try getting back into bed.
If you’re having a tough time getting to bed at a reasonable hour, check your caffeine consumption. Though you may not think caffeine really affects you, it may be the reason you’re not able to sleep.
Stop having caffeine all together by about 4:00 p.m. and see if this helps you feel tired earlier in the evening.
Any doctor, friend, or stranger standing on the street will tell you the importance of getting a full night’s rest. Not only is getting the recommended eight hours of sleep a night going to make you feel better the next day, but sleep has actually been proven to help people …
If we could eat pizza, chips, ice cream, and cake 24/7 we probably would, but there’s no doubt we wouldn’t be very healthy or live a very long life.
Though eating “healthy foods” isn’t always fun, or our first choice, we all understand that in order to live long and healthy lives we need to put nutritious foods into our bodies.
While it’s important to have a balanced diet, researchers have found specific foods — known as “superfoods” — that are packed with nutrients and should be incorporated into almost every diet.
From improving blood pressure to reducing the risk of certain cancers, scroll down to see the superfoods that could improve your health.
Berries, whether they’re blueberries, raspberries, or strawberries, are high in fiber and antioxidants.
Add them to your yogurt or oatmeal in the morning or eat them after dinner as a little dessert.
Fish is a great source of protein and usually packed with omega-3 fatty acids, which work to prevent heart disease.
Incorporate salmon, tuna, or another fish of your choosing into your diet a few times a week.
Cruciferous vegetables are a great source of fiber and are jam-packed with great vitamins.
These vegetables include everything from broccoli and Brussels sprouts to cabbage, cauliflower, radishes, and turnips.
An easy way to get these vegetables into your diet is to make a big salad or stirfry.
Legume is really just a fancy word for beans, so it includes kidney beans, black beans, red, beans, garbanzo beans, and even peas.
Legumes have a lot of fiber, so they keep you full for longer, and they also reduce the risk of heart disease. Eat these on salads or even in soups.
Nuts are a great source of protein no matter what, but they’re especially important to eat if you are a vegetarian or have a hard time getting enough protein into your diet.
They also help to reduce the risk of heart disease, which is a major plus.
Throw some walnuts, almonds, or pecans into your oatmeal in the morning, or keep a bag of your favorite nuts in your car to eat when you’re on the go and need a quick snack.
Olive oil also has monosaturated fatty acids, which help to reduce the risk of heart disease, as well as a good source of vitamin E.
Use it to cook vegetables on a stovetop or even drizzle it over salads as a dressing.
Any doctor, friend, or stranger standing on the street will tell you the importance of getting a full night’s rest. Not only is getting the recommended eight hours of sleep a night going to make you feel better the next day, but sleep has actually been proven to help people …
If you’re a giver like me, you might find yourself feeling stretched a little thin sometimes.
It’s perfectly normal to want to help everyone. Obviously, it’s okay to have a giving nature. The world needs more people like that!
Unfortunately for many people, they just don’t know when to say “no.”
I often tell people that you cannot pour from an empty cup — in other words, you can’t continue to take care of everyone else unless you also take care of yourself.
And sometimes, taking care of yourself is more important than you realize.
I’m sure you’ve heard plenty of self-care ideas. You’ve been bombarded with “positive mental attitude” quotes on social media. The radio is filled with pop princesses belting self-love anthems.
However, I’m a firm believer that we should be doing little things for ourselves every day. It’s the easy, simple little things that make a huge difference in our daily lives — and they can “fill your cup,” so to speak.
It doesn’t matter if you’re into comedy specials on Netflix or cat memes on the internet, try laughing out loud at whatever tickles your funny bone. You’d be surprised just how much an actual laugh can do for you.
Laughter releases feel-good endorphins, reduces anxiety, and helps you release tension. Plus, it’s like a tiny little workout, contracting those ab muscles.
I’m not telling you to sweat it out for hours on end at the gym, but you should do a little something healthy for yourself each day. It could be a short walk around the neighborhood, a tiny solo yoga session to get your day started, or even just putting a lemon in your water.
We have a tendency to give freely to our friends and family, while simultaneously editing what we give ourselves. Whether it’s because we don’t think we deserve things or we’ll be judged for it, we make excuses or hold ourselves back.
Look, you do deserve it. And it’s okay to get what you want. So, start being honest with yourself and what you want, because it’s the first step to actually getting it.
Speaking of getting what you want, stop feeling guilty for “you time.” You deserve a little solitude when you need it, and you don’t need to justify it.
And I know that in today’s world, we constantly feel the need to be doing something. But sometimes, even the most successful people need to do nothing for a little while. Give your brain a much-needed break from all the distractions and obligations.
We all screw up. Everyone on the planet has made mistakes. But hey, do yourself a favor and let go of any guilt, disappointment, or regret that you might be feeling. It’s time to stop being your own worst critic and give yourself a little forgiveness.
On that same token, you also need to thank yourself. In fact, do it each and every day. Acknowledge your progress, no matter how big or small, and remind yourself of just how awesome you actually are. Gratitude for yourself is one of the biggest gifts you can give to yourself!
Any doctor, friend, or stranger standing on the street will tell you the importance of getting a full night’s rest. Not only is getting the recommended eight hours of sleep a night going to make you feel better the next day, but sleep has actually been proven to help people …
If you’re thinking about adopting a pet, that’s awesome! There are many benefits to enjoy when living with a loving companion animal. The last thing you want to feel, however, is regret. Choosing a new family member should be a well-planned decision. You’ll want to do your homework and give things plenty of thought before jumping in head-first.
Remember, it’s a pretty major life change, so it requires plenty of conscientiousthough. Here are five things you should think about before picking out your new fur-ever friend.
The first thing you should consider is what sort of animal will best compliment your life. It’s important to do some research to make sure you’re picking the perfect pet. The last thing you want to do is risk adopting an animal that won’t work out. It’s can be not only heartbreaking for you, but also stressful for the animal, especially if they must be surrendered.
It goes without saying, but you also need to be certain that a pet will fit into your living arrangements. If you rent your home, be sure to check with your landlord prior to adopting.
Not only should you learn about the breed(s) you’re interested in adopting, you should also research the shelter or organization. Reputable rescue groups and shelters are incredibly thorough when it comes to vetting potential adopters. They should want to match you with an animal that will be a good fit.
A home visit should also be scheduled to see how your potential pet will fit into your household.
If a dog or cat isn’t right for you, or you have reservations about a particular animal, trust your gut. Also, if your worried that your life isn’t stable enough to adopt, it’s best to wait until it is.
As for rescuing, don’t assume it means you’ll have to settle for a pet that isn’t what you want. The right pet will come along, even if you have your heart set on a purebred. Not only are there plenty of purebred animals in shelters, there are also many rescue groups for specific breeds.
Somewhere, there is a perfect pet for you, likely in a cage somewhere, waiting for a loving home.
Life’s changes can be completely unexpected and can present various challenges. From financial issues to job changes and major relocations, it’s hard to know what may happen. Make sure you have a plan for your pet – both for emergency expenses and for life changes.
Not sure if a pet is right for you? Talk to a shelter about fostering one for a couple of weeks.
Any doctor, friend, or stranger standing on the street will tell you the importance of getting a full night’s rest. Not only is getting the recommended eight hours of sleep a night going to make you feel better the next day, but sleep has actually been proven to help people …
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