How To Get a Good Night's Sleep [Health & Lifestyle]

There are so many benefits to a good night's sleep; improved health, fitness, memory, driving skills, reactions, ability to make good decisions, mood, energy levels, as well as being less likely to suffer from anxiety / depression. If you are not getting the best possible sleep, read on to find out how.

1. Cut down on the coffee: if you are a big coffee drinker, you might think that you are somehow 'immune' to the effects that caffeine can have, however it has been shown that caffeine consumption can cause problems with sleep up to ten to twelve hours afterwards. This doesn't mean you have to give up coffee altogether, but try to lower your intake as much as possible and avoid drinking coffee late in the day. Switch to a herbal tea before bedtime, such as chamomile, which is known to aid better sleep.

2. Get into a regular sleep routine: this is probably the most important one on the list, and something which is more easily said than done (especially if you work irregular hours, or have class at different times each day). Try to force yourself to get up at the same time every morning, and gradually you will see that you also start to get tired at the same time each night. Consistency is key - pick a time and stick to it. Follow a nightly bedtime routine and allow yourself time to relax. I find that once I get into a regular sleeping pattern, I wake up naturally without too much trouble in the morning and I also have more energy throughout the day...win!

Open your curtains first thing, 

the light will help you wake up naturally 

3. Be active during the day: tire your body out during the day with exercise. If you work long hours & find yourself crashing in the evening, why not get out for a walk on your lunch break. Physical activity improves overall quality of sleep - studies have found a 65% improvement in sleep quality among those who exercise regularly, compared with those who don't. Those who exercise more also report feeling less sleepy during the day, compared to those with less physical activity.

Yoga has been linked to better 

sleep quality and quantity 

4. Switch off: while settling down to sleep, turn off any electronic devices (or switch to airplane mode). Technology before bedtime can keep us from falling asleep and sleeping well. Electronics stimulate the mind, making it harder for us to drift off at night. The light projected from the screen of the device delays the release of the sleep-inducing hormone, melatonin. In order to maximise melatonin levels, dim your lights as much before bed, to give the message to the brain that it is time to sleep. Read a book (not an electronic one!) to distract the mind and de-stress. 

5. Sun exposure: recent studies have shown that sun exposure during the day can help us to sleep more soundly at night. One such study looked at the sleep quality of 49 office workers - half of whom sat in windowless workspaces, while the others had windows in their workspace. Those with windows received an average of 173% more natural light exposure during work hours, and slept an average of 46 minutes more each night than their windowless peers. In order to get into a good sleep cycle, try to get as much natural sun exposure during daylight hours.

6. Create the perfect sleeping environment: in order to ensure a good night's sleep, create a relaxing sleeping environment. Sleep in a cool, dark room and make sure you have a good quality, comfy mattress and pillow. Air out your room during the day to keep your bedroom from getting stuffy and get rid of alarm clocks with lighted displays.

7. Aromatherapy: certain essential oils, such as lavender oil and clary sage, are said to stimulate sleepiness. The great thing about essential oils is that they can be used in so many ways. Add a few drops to your bath, massage into legs and feet, create a bed linen spray and lightly spray on sheets before bedtime or burn in a diffuser. 

For more info check: 

http://www.aromaweb.com/articles/aromatherapyandinsomnia.asp

8. Avoid alcohol and heavy meals: although alcohol can sometimes help to induce sleep, it overall has a negative effect in that it diminishes quality of sleep throughout the night & causes us to be more groggy in the mornings. Likewise, large meals before bedtime can disrupt sleep due to the physical effort it takes for the body to digest while sleeping. For better digestion, and sleep, aim to eat your last heavy meal of the day at least 3 hours before you go to sleep.

9. De-stress: if you are somebody whose mind races the minute you get into bed, you could try writing down all your thoughts in a diary or journal. Similarly, make a list of all the things you need to do the next day and then put it away. Follow the other steps in order to minimise stress and give yourself a full hour if possible to unwind before sleeping.

10. If you still can't sleep: if you find yourself wide awake after 30 minutes, don't sit stewing in your thoughts - get up and go into another room. Keep the lights low and do something distracting such as reading a book, writing down your thoughts or solving a crossword. Then once you're feeling drowsy, go back to bed. If you experience continued problems for a prolonged period of time, it might be rooted in a deeper issue (speak to a sleep specialist about possible solutions). 

Goodnight, sleep tight xoxo

How To Be Happy [Health & Lifestyle]

1. Think happy thoughts: the more you think positively, the more your attitude will fall in line with your thoughts. Train yourself to think of the good in every situation and slowly you will begin to adopt a happy disposition. This takes a real conscious effort. If you notice yourself falling into a train of negative thoughts, snap yourself out of it quickly before you think yourself out of a good mood.

2. Decide to be happy NOW: do you want to be happy? Well then be happy. You are the one who determines your own happiness, nobody else. If you're in a bad relationship, end it. If you're miserable in your job, leave it. Try not to say to yourself "I'll be happy when I have a new car", "I'll be happy when I lose ten pounds". Change your attitude and tell yourself that you deserve to be happy with what you have, the way you are now. Soon you will see that everything will start to fall into place.

3. Surround yourself with positive people: misery loves company. Try to distance yourself from the negative people in your life, notice the people who are happy for you when you succeed and who are sad for you when you don't. Those are the people you want to spend your time with. If somebody is constantly bringing you down, avoid them as much as possible. Be with friends and family who make you feel good about yourself and bring out the best in you.

4. Appreciate the things that you have: take note regularly of all the good things you have in your life, whether it's friends, family, a partner, good health or simply a roof over your head. Don't take your life for granted, somebody else would give anything to have what you have, whether or not it feels that way. Make a list of 5 or 10 things that you really appreciate in your life and go back to the list when having a bad day. The more you express gratitude, the more you will start to feel happy with what you have.

5. Treat yourself: no matter how hectic your life, always make time for yourself. Even if it's something small like painting your nails, buying a new book or enjoying a bubble bath, by treating yourself well you're telling yourself that you are worth it. Life's little indulgences will get you through tiresome working weeks and decrease your stress levels. Remind yourself that you deserve a bit of pampering now and again. Life doesn't have to be a struggle, it's important to take care of yourself in order to be content.

6. Exercise: exercise has so many benefits: it can keep you looking younger, prevent certain health conditions, such as heart disease and obesity and help to reduce anxiety. Exercise has also been known to fight depression and studies have shown that it has the same effects as antidepressants. When we exercise it releases feel good chemicals in our brain, and suppresses hormones that cause stress. So if you want to become a happier you, make sure that you include physical activity in your daily or weekly routine. 

7. Don't compare yourself to others: easier said than done in a time when we are surrounded by other people's holiday photos on social media. But in order to be truly happy, you have to focus on yourself. It's ok to occasionally want what other people have, but try to use this desire in a motivating way, rather than a self pitying kind of way. Realising that somebody is fitter, richer or more popular than you doesn't change your own situation. Likewise, putting people down in the hopes of making yourself feel better won't bring any positivity to your life. Focus on yourself and you will be better off.

8. Live in the present: focusing too much on the future and what could happen will increase anxiety, while living in the past will fill you with regret. This does not mean that you should abandon all future plans or stop setting goals, it simply means worrying less and enjoying the moment. If you are not happy with the present, you might have to make certain changes to your life until you can fully appreciate it. Accept what you cannot change and have faith in what is to come.

9. Accept yourself: avoid self criticism and accept yourself the way you are. Stop beating yourself up over mistakes you made in your past and instead accept your flaws and move on. Nobody is perfect (perfection does not exist) and you will not make your life any better by constantly filling your mind with negativity. Tell yourself you are happy, you are loved and eventually you will begin to believe it.

10. Smile more: we smile when we're happy and we frown when we're sad. However studies have shown that our emotions can actually be reinforced by the corresponding facial expressions. The more you smile, the happier you'll feel. And there are so many things to smile about.