Do you ever feel perpetually tired, no matter how long you slept the night before? Trying to fall asleep at night can feel dreadful. If you find yourself hitting the ‘Snooze’ button after a full night of rest, here are some tips for you! (I like to use these tips myself after Daylight Savings Time to compensate for the lost hour of sleep.)
1. Don’t hit the ‘Snooze’ button
I know, it’s tempting! Each time you hit the snooze button, you never know how your body will react – you may fall asleep, but not always. Instead of reaching for the ‘Snooze’ button when your alarm sounds try getting out of bed immediately and reach for a glass of water to refresh yourself.
2. Let the sunshine in
Inviting sunlight into your window, or getting outside, can help you feel more awake. Bright light helps your brain stay more awake in the morning. A brisk walk in the morning is usually enough to wake you, but if that is not an option, a bright light is a great substitute.
3. Try a cup of coffee
This is my favourite method of waking in the morning. Coffee contains caffeine, which acts to block sleep-inducing chemicals in your brain. A moderate amount of coffee is usually enough to increase your alertness throughout the day. I often start my day with an 8-ounce cup of coffee.
What activities do you engage in to increase your energy in the morning?
Stress is a normal part of everyday life. As much as we’d like to just drop everything and start a vacation, we usually just have to power through it and keep working. It is not easy to relive all the stressors in your life, so here are three quick ways to de-stress:
1. Find a short, relaxing exercise routine
A short exercise routine like stretching or a brief jog is ideal when you don’t have a lot of extra time. If you devote just 10-15 minutes to exercising each day (even if it just involves taking the stairs instead of an elevator) you accomplish three things: (1) You get your blood flowing, (2) You relax, and (3) You stretch any tight muscles.
2. Set a daily routine for yourself
Any joyful tasks that you enjoy doing on a daily basis have therapeutic benefits. For me, drinking my daily cup of coffee and applying makeup are calming activities. Maintaining a daily routine is an effective personal development practice. By engaging in a daily activity, you devote time to you.
3. Just breathe
Practicing deep breathing exercises can dramatically reduce stress and tension. Take a few slow, deep breaths each day to relieve stress. Mindfulness apps that include breathing techniques (my personal favorite is Calm – it features meditation and deep-breathing techniques for stress reduction.
What techniques do you use on a daily basis to de-stress?
I love my FitBit. This wearable fitness tracker became my favourite accessory within a few days of buying it. It has various features for tracking sleep, nutrition, and exercise. The feature I am most interested is the Auto Sleep Tracking. I decided to intricately track my sleep for one week to answer this question: Just how much sleep am I getting per week?
I set my tracker to record my sleep. It automatically detects when I fall asleep and when I wake. This function is surprisingly accurate. The tracker records your sleep data and sends it to the FitBit App on your phone using Bluetooth technology. The graph created displays your Sleep Pattern – including time spent asleep, the time you went to sleep + woke up, and the number of times you were awake/restless.
My Sleep Patterns
Below is the graph FitBit generated of my sleep patterns from the past week.
I gained important insights from tracking my sleep. I sleep for shorter periods of time throughout the week, but I catch-up on this on the weekend. My lifestyle patterns affect the length of time I sleep and the time it takes to fall asleep:
- Any alcohol I drink before bed impacts my sleep quality. My total hours of time sleep decreases if I drink a glass of wine in the evening. Just one glass causes restlessness throughout the night. I sleep less, and feel fatigued the next morning.
- I sleep for longer periods on weekends. I catch-up on my sleep on Saturday and Sunday. I sleep longer into the morning to reset my sleep schedule. Without an alarm clock to wake in the morning, I sleep for a longer period of time.
- My sleep is restless when there are interruptions at night. My tracker detects higher periods of ‘restless sleep’ on nights I sleep with a television left on, or am woken by my beloved pet. According to FitBit, I sleep best on nights when my room is quiet and dark.
What is your favourite feature to use if you have a FitBit? Do you track your sleep at night using the device?
Keeping a consistent sleep schedule contributes to better health and wellness. Achieving adequate sleep is easier than you think. From living with petds, I’ve adapted and simplified my nightly routine. Today I share tips to help you get better shut eye each night.
1. Practice a bedtime ritual
A relaxing routine before bed helps separate your sleep time from activities that cause excitement. Practice relaxing activities like taking a bubble bath or turning off technology 30 minutes before bedtime will help you achieve deeper sleep.
2. Exercise daily
Vigorous exercise is best, but any amount of physical activity attributes to restful sleep. Exercising at any time of day is beneficial.
3. Ensure your mattress and pillows are comfortable
The typical lifespan of a mattress is 10 years. Your mattress and pillows should be cool, comfortable and supportive.
Achieving deep sleep is beneficial for overall health, wellness, and beauty. Healhy sleep habits make a huge difference to your overall quality of life.
1. Stick to a consistent sleep schedule
A consistent schedule involves going to sleep and waking at the same time each night/day. This helps regulate your body’s internal clock. It also may help you fall asleep and stay sleeping for the night.
2. Sleep on a comfortable mattress
The typical lifespan of a mattress is about 10 years. You should ensure your mattress and pillow are comfortable and supportive.
3. Turn off your electronics
You should turn off all electronic devices about 30 minutes before bed. The glow emitted from bright screens can disrupt sleep.
Mornings may be tiring. Sometimes crawling out of a comfy, warm bed is an achievement in itself. If you wake up with a mindset geared towards productivity, you will often find your energy levels peaking. For myself, I like to face the day with positive thoughts and a productive mindset. Today, I share a guide to help you get the most out of your day (even if you didn’t get enough sleep!)
Wake up at the same time each day
Even if you sleep at different times each night, you should set a consistent wake-up time. This helps your body sync to a specific sleep schedule. I wake later on the weekends than during the weekday. I try to set my wake up time between 6:30 and 7 AM on weekdays. This lets my body acquaint to a set schedule. If I wake earlier or later, I notice my energy levels are lower.
Drink water throughout the day
Water is a staple to our health. While I enjoy my caffeine fix, I sip water throughout the day to stay hydrated. Consuming enough water each day keeps me alert and focused. I prefer to sip water throughout the day instead of consuming large quantities at once.
Snacks are a good idea
Eating small snacks between meals helps keep your blood sugar levels even. If I eat a heavy meal, I don’t always follow this myself. I try to eat at least two snacks each day – one between breakfast and lunch; and one between lunch and dinner. Small snacks keep my energy up and fuels my body. It’s ideal to eat healthy snacks but I do sneak in an occasional piece (or two) of dark chocolate.
Night time routine
A few steps at night help you unwind. This contributes to a better, and brighter morning. I keep my room dark to get a deeper sleep. Other steps in my nighttime routine include reserving my bedtime for sleep.
What steps do you take to energize your day?
A nighttime beauty routine is just as important as a morning routine. Taking a few extra steps before bed contributes to relaxation. Engaging in certain steps or habits at night will lead to a better morning. In today’s post, I offer tips I use nightly.
Invest in a silk pillow case
Your pillow case contributes to your beauty. How? Pillow cases made from cotton or other materials often collect debris. This can transfer to your face or hair. You should wash your pillow case weekly to keep skin clean. To go a step further, invest in a silk pillow case. A silk pillow case prevents creases in your hair or skin, and it does not absorb dirt or oil.
Remove all of your makeup
Removing all makeup before bed lets your face breathe. You’ll wake up looking and feeling refreshed in the morning. By removing all makeup, you are ensuring that pores remain clean.
Get a full night’s sleep
Sleep increases melatonin. This hormone acts like an antioxidant, which fights fine lines and imperfections. Getting a full night’s sleep ensures your cells are repairing themselves. They don’t call it “beauty sleep” for nothing!
What beauty tricks do you use nightly?