Sleep is as essential to health as nutrition and regular exercise. A single bad night’s sleep can leave you feeling tired, moody, and unable to concentrate the next day, causing you to have a slower reaction time, take longer to finish tasks, and commit more mistakes.
According to the National Heart, Lung, and Blood Institute, “Getting enough quality sleep at the right times can help protect your mental health, physical health, quality of life, and safety.” During sleep, the body works to help the brain function properly to improve learning and memory retention. It also helps the body heal and repair the heart and blood vessels.
Sleep is so essential that ongoing sleep deficiency leads to chronic health problems. It is linked to a higher risk of heart disease, kidney disease, high blood pressure, diabetes, stroke, and obesity. In children and teens, a lack of sleep can affect normal growth and development.
If you have been dealing with poor sleep for some time now, it has been taking a toll on your physical and mental health as well as your productivity at work or school. Here’s how to meet your sleep needs every night:
BE MINDFUL OF WHAT YOU EAT OR DRINK
Your eating habits affect your sleep, so it is essential to be mindful of what you consume, especially before bedtime.
Avoid big meals for dinner and snacking at night to reduce the likelihood of heartburn or acid reflux, which are likely to interrupt your sleep. Your last meal should be at least two hours before going to bed. Avoid heavy, rich food that is hard to digest and cut back on carbohydrates and sugar that can trigger wakefulness at night.
We all know how a cup of coffee can perk us up in the morning. Caffeine is a stimulant, so a cup of coffee before bedtime or early in the evening is not a good idea. Other drinks like sodas and iced tea contain caffeine, too, so be mindful of that.
You might want to consider taking cannabidiol (CBD) oil as a supplement for uninterrupted sleep. CBD, a fairly new ingredient derived directly from the hemp plant, is gaining popularity as a medicinal product. Harvard Health Publishing says that CBD can be an option for treating anxiety, pain, and seizures.
It can also help people with insomnia as studies suggest that CBD helps with both falling and staying asleep. Talk to your doctor or a specialist from a CBD oil shop near you to know more about how CBD can boost your health and well-being.
EXERCISE DURING THE DAY
The National Sleep Foundation says that studies suggest that exercise helps in falling asleep quickly and in improving sleep quality. NSF explains that exercise can increase your body temperature, and the post-exercise drop in temperature can cause drowsiness. Moreover, exercise can also reduce insomnia by its effects on the body clock and by decreasing arousal, anxiety, and depressive symptoms.
CREATE A RELAXING ENVIRONMENT
Relaxing can make you peaceful …
Sorry to all the grooms out there, but let’s be honest, the real star of the show at every wedding is the bride. All eyes fall on the bride when she walks down the aisle, so it’s no surprise that it’s every bride-to-be’s dream to look naturally radiant on their wedding day. If you’re planning to get hitched in the future, the following tips will help you score that essential gorgeous bridal glow just in time for your special day.
Get regular professional facials
The earlier you get started on your wedding beauty preparations, the better. Rather than leaving all the work until the last minute, you should get started on it as soon as possible. A year or so is usually recommended, but even six months is enough time to get the basics down. The best way to start taking care of your skin is to receive monthly professional facials from a licensed dermatologist. The best ones will keep your skin clear and healthy, and they can recommend a beauty regimen that will help you achieve your skin goals.
Avoid using new products
Another reason you should seek professional advice when it comes to caring for your skin is so that you can avoid products that might give you a reaction. Talking to a skincare specialist about your allergies, your skin type, and your specific needs will allow them to narrow down a list of products you can use that won’t harm your skin or cause a flare-up. Only use what your skin doctor prescribes and avoid trying on new products you haven’t tried before at least three to four weeks before the big day. This is enough time to let any allergic reaction calm down in the unlikely event that it happens.
Eat a healthy diet
An unhealthy diet will reflect on your complexion. It’s important to stay away from salty and oil processed food if you want to have clear, glowing skin. Water-rich food like watermelons, cucumbers, broccoli, and tomatoes are excellent for your complexion. You can also start drinking green tea to help brighten up your skin and reduce the likelihood of acne. Maintaining a healthy diet ensures you’ll have both great skin and a great body to show off on your big day.
Manage your stress levels
You’re bound to turn into a little bit of a bridezilla during the wedding planning process, but it’s important to try to take steps to minimize your stress whenever possible. Hiring a responsible and trustworthy wedding planner is a great start. Try dedicating at least one self-care day a week where you forget about everything related to your wedding and just try your best to relax as well. Activities you can do on this day include doing yoga, meditating, taking a long bath, or any activity you enjoy that doesn’t involve planning.
Exfoliate your skin
Exfoliating is just as important as moisturizing. When you scrub off dead skin cells that accumulate on the surface of your skin, …
While some people maintain their health well into old age, others experience a considerable decline over the years. That can even happen to younger adults whose bodies, in theory, should still be in peak condition. How often do you hear about people in their 20s and 30s committing to exercise regularly or follow a healthy diet?
There are many reasons why people could end up leading an unhealthy lifestyle. Specific triggers and factors can even lead to acute self-neglect. But some people possess an inherent resilience to these negative influences. Here are some practices which you can use to help build up that resiliency in your children so that they will maintain discipline and self-care in adulthood.
Create a healthy foundation
Good health, like most other habits, starts at home. As a parent, you’re the first and best teacher your children will have. Being a role model extends to demonstrating self-care and prioritizing health. Keep to the schedule of visits to your kids’ dentist and other medical appointments. Each day, see to it that they observe the same good practices – brushing teeth correctly, washing hands regularly, and going outside to play instead of sitting at the computer or other devices all day. While you prepare healthy meals, teach them about their food – why each food group is essential, and how to ensure balanced nutrition. Encouraging a reflective practice such as journaling will also help to increase their awareness of any changes in their lifestyle. Once these practices are firmly entrenched as habits, they become automatic behaviors, making it much harder to fall into decline later on.
Emphasize the value of structure
Changes in the structure of our lives can easily trigger a corresponding shift in our behaviors. For instance, a college student may be active and healthy because they walk around campus a lot, follow a regular schedule, and have easy access to exercise facilities (and limited access to unhealthy food options). When the same student graduates and gets a job, their structure changes. Perhaps they become office-bound workers. Subjected to new forms of stress, with more spending power and a sedentary lifestyle, they become overweight and potentially spiral even further into adverse outcomes.
Your kids will typically have regular routines as they grow up, but make sure they are aware of the power of structure. Teaching them about time management and task prioritization, for instance, will not only help them in their professional lives – it empowers them to take charge of this aspect and avoid letting go if things change.
Make grooming a habit
It’s great to teach your kids not to judge a book by its cover, but appearances still matter in our social interactions. Proper grooming and hygiene requires time and effort each day. Those who don’t value this practice tend to be more unkempt or sloppy as they grow older. Not only does this affect confidence and mood – by slipping up in this aspect, a person is more likely to neglect …