Things to do before bed for a perfect night’s sleep

Published on: 13 June 2018 Last Updated on: 12 September 2024

Good sleep is usually described as how a baby sleeps. A baby is likely to enjoy quality sleep because they have no worries or anything that could hinder that perfect sleep. However, as you grow up, sleep quality tends to deteriorate because of different factors associated with adulthood.

It is very important to have enough and good sleep as it has a significant effect on your body in terms of health and general activeness. You need to adopt the habit of sleeping early and having uninterrupted sleep time for about 7-9 hours every night. What should you do before bed to have a good night’s sleep?

Tidy your room. Study shows that people with clean and decluttered rooms tend to sleep better than those whose rooms are untidy and unkempt. Make your bed, fold your clothes and keep your room in order.
Finish up your daily chores. Once the day is over, you should have finished everything you had planned for that day. Wash that blue cantilever umbrella you had planned to by the end of the day. By doing so, your mind will be able to relax when you get into bed.
Eat dinner early. Most people will have their meals so late in the night that they end up sleeping late. It is better to eat early so that you can give the food time to digest. Doing that will actually help you sleep better.
Make your bed comfortable. This includes changing your bedsheets into clean ones and getting the right sized pillow and mattress. You should also get s blanket that will shield you from the cold at night and is soft to your body as well.
Take a warm bath. This helps to cool off your body and prepare it for sleep. Bathing with warm water will get your body temperature going down when you step into the cool bedroom from the shower. That helps induce sleep.
Set the room temperature. You do not want a room that is too hot to sleep in or too cold that you cannot sleep. Regulate the temperature to what you feel is comfortable for you.
Organize your thoughts. Going to bed with a lot of unorganized thoughts will keep you up for hours. Make sure you write down anything disturbing you and try to find a solution before you can sleep for better sleep quality.
Switch off electronics. Things like phones, laptops, and TV should be switched off 2 hours to sleeping time. The blue light produced by these gadgets is not so good for your eyes when you want to sleep.
Eat cherries. As I said, you should not eat right before bed. However, you can snack on some cherries as they are natural sources of melatonin which is a sleep-inducing hormone.
Block any light from outside. You could switch off your electronics but there is still light coming from the outside. Total darkness is the recipe for sleep. Use dark and heavy curtains to block any light coming from the outside.
Read a book. This is a good way to spend the last minutes before bed. Make sure the book does not require a lot of intellectual engagement and neither is it too exciting to take away your sleep.
Listen to soothing music. There are people who cannot sleep in total silence. If you’re one of these people, get some soothing music and play it in low tones right before you sleep.
Spray some lavender scent into your room. Lavender is associated with having a calming and sedentary effect on you. It will help you sleep much faster and better.

Conclusion :

Don’t deny yourself the opportunity to sleep better by ignoring some of these things that are necessary for a good night’s sleep. In fact, these things are very easy to do and they can have a tremendously positive effect on your sleep life.

Observe each one of them and make it a routine before you go to bed. Within a month or so, your body will have adapted to the change and you won’t have to keep a reminder anymore. You’ll be doing these things naturally.

Invest in good sleep and your body will thank you for it. Make sure that everything is done to your preference for an easy time.

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8 Natural Ways to Balance Hormones

Did you know that every day your body is sending complex chemical messengers called hormones to regulate its systems? Often times, we think our hormones negatively, but these natural compounds are essential to the health of both men and women. The most common types of hormones include cortisol, melatonin, progesterone, testosterone, estrogen, adrenaline, and insulin. Without any of these, our bodies wouldn't be able to function properly. Hormones can impact everything from digestive health to mental health, and they are intimately involved in the reproductive cycle. As important as they are, dysfunction can easily occur at different points in the production and circulation of hormones. It is vital to understand how to combat these issues in a natural way. Read on to learn more about the endocrine system's inner workings, as well as natural ways to balance hormones. How the Endocrine System Works: The endocrine system is essentially made up of several glands that produce the different types of hormones found in your body. To name the major ones, these are the pituitary, pineal, thymus, thyroid, adrenal glands and pancreas. The testes and ovaries are also involved, depending on your sex. Understanding the basis of this system can help you understand what can go wrong, and how to promote better hormone health. Firstly, there are key ingredients that are needed to produce hormones. These include fats, proteins, and various nutrients. As well, toxins can disrupt hormones by either mimicking them or suppressing their production in some form. All and all, the entire endocrine system works in unison to promote the normal functioning of your body. Even the slightest imbalance can lead to symptoms. Signs of Hormone Imbalance: There are a few keys signs of hormone imbalance to be aware of, as both a male and female. In women, problems around the menstrual cycle are often the most obvious sign of an imbalance. Infertility, irregular periods, skin issues, and premenstrual syndrome can all signify issues with the endocrine system. Additional symptoms that can manifest in both sexes include fatigue, anxiety, depression, low libido, insomnia, digestive issues, hair loss, and weight problems. Natural Ways to Balance Hormones: With the impact that hormones can have on the body, promoting their balance in your daily routine is essential. Natural options are much more favorable than synthetic ones such as birth control or other artificial hormone medications. These do not get to the root of your health issues. They merely cover them up, and symptoms can get worse or more can occur in the meantime. As an alternative to treatments that do not get to the bottom of your problems, here are eight natural ways to balance hormones. 1. Avoid Endocrine Disruptors: Endocrine disruptors are abundant in our industrialized world. These are chemicals and compounds that interfere with hormonal processes in the endocrine system. A few well-known endocrine disruptors include BPA, dioxin, phthalates, and certain pesticides. The items we use in our homes can often contribute to our overall toxin load, and switching over to healthier alternatives can be greatly beneficial. Choose non-toxic cleaning products whenever possible, and try to avoid using plastics in the kitchen as much as possible. As well, our beauty products can also be a potential source of exposure. Use the environmental working groups website to help you pick better products for your hormones. Lastly, eating organic produce whenever possible will reduce your consumption of pesticide residue. 2. Limit Caffeine: Caffeine is a big part of most of our lives, and it is difficult to part with. But, in truth, it can have detrimental effects on our hormones. Highly-caffeinated beverages, namely coffee, can put our bodies into a permanent state of fight-or-flight by stimulating the production of stress hormones. While this may be beneficial in the short term, it can stress your entire body out in the long-term. Consider cutting back on your caffeine intake, or swapping it out entirely for drinks with lower levels of caffeine. 3. Eat Healthy Fats: Many hormones are cholesterol-based, meaning that fat is the basis of their make-up. Therefore, eating plenty of healthy fats will help your body produce enough of these hormones. Ensure that you focus on saturated fats and omega-3's especially, as our diets tend to be too high in omega-6's. 4. Sleep is Key: Sleep is the time when our bodies produce hormones and detoxify harmful substances from our body. Moreover, sleep can disrupt your mood and your blood sugars levels, both of which can contribute negatively to hormones. Try to optimize your sleeping environment by making the room as dark as possible and creating a nighttime routine. 5. Exercise Properly: While exercise is always important, extended periods of exertion can actually have negative consequences. Therefore, opt for less strenuous workouts such as weight lifting or gentle yoga when you first begin your healing journey. 6. Try Mindfulness: Stress is often at the root of our hormone problems. In the least, it can make your moods and physical symptoms much worse. To complicate things, stress is not an easy problem to 'fix'. Often times, it is anything but easy to reduce our stress levels. One option to try, however, is to implement mindfulness into your approach. It will not only help you become more aware of your body and its struggles but also to how you deal with adversity. Over time, you can begin to shift your mindset around the stresses of life with mindfulness and develop a better relationship with it altogether. 7. Consider Herbs or Supplements: Another potential way to heal your endocrine system is with different herbs and supplements. These are not a quick fix by any means, but they can provide additional support alongside other treatments. Some good options for supplementation could include red raspberry leaf, evening primrose oil, vitex, maca, fish oil, magnesium, and zinc, depending on your specific imbalance. 8. Try Bio-Identical Hormones: There are times when no amount of natural treatment through sleep, diet, and exercise help. In this case, an option could be bio-identical hormone therapy, which involves using chemically identical hormones to heal your imbalance. BodyLogicMD has an abundance of information on this topic and can help provide you the support you need. Hormone Health Reflects Overall Health: All in all, the health of our endocrine system is reflective of our lived environment. While it can be influenced partly by genetics and other factors out of our control, much of it is impacted by the way we choose to live. Therefore, by consciously choosing to implement natural ways to balance hormones, we can reap the benefits of our system working in our favor. For more information about how hormones can impact reproductive health, check out our post of the causes of female and male infertility. Read More: Must-Have Appliances for a Healthier Life. Important Habits to Protect Your Ear Health and Hearing. How to Stay Healthy and Fit Despite a Hectic Schedule.

Pros And Cons Of Recreational Marijuana

Marijuana has always been present in society. People’s reaction and attitude towards it has been ranging from total approval to severe punishments for possession. Different countries have different regulations, but in general, marijuana is a harmless recreational drug with some, yet not completely explored, benefits to health. Regular users are maybe even apter than science to talk about its pros and cons, and how everyday life is affected. I spoke to the experts at peoplesorangecounty.com and we compiled a list of advantages and disadvantages of recreational consumption of cannabis. The Many Benefits Of Recreational Marijuana Recreational use of marijuana is still considered as something bad or negative, or people who use it are regarded as stoners who waste their life away. That attitude is not justified, as any person under the influence of any kind of psychoactive substance might leave that impression, like alcohol, nicotine, etc. Smoking marijuana is a great social lubricant as it helps people loosen up and share a range of different conversations without any mental blockade. It helps relax and allow for some healthy dialogue which can only produce a more thorough bonding between people. It is also an ‘’individual drug’’ meaning that it is great for relaxation and some quality me-time. It is great for people who want to strengthen their appetite. Since all senses are heightened, everything around you leaves a greater impression and unlocks some new levels of experiencing things you already know, like music, food, sports, or just about any activity you can think of. Creativity also reaches new heights. Sativa strains, such as Royal Queen, are specifically made to affect your brain and introduce some new ways of thinking you never knew existed before. It is a great stress reliever (in normal doses), as it helps you cope with problems by inspiring you to think about solutions rather than simply worrying. You focus more on life and the beauty of living instead of grownup problems and worries that eat your happiness away. Shy people can benefit as well since marijuana helps overcome a lack of confidence while improving social skills they never knew they had before. It helps the good side of your personality come out and shine. When taken in normal amounts, and every person has a different dose of normal, it is a recreational drug that really sparks a dose of optimism which is a great weapon to combat depression and anxiety. It is a state where both body and mind feel good and the perspective to life changes in a way that it makes you realize that some problems were not as big as you feared, and the solutions are also much more accessible. Are There Any Negative Sides? Not all users can report a great experience, and just like any other substance you intake, there are certain risks and negative side-effects. Short term memory loss is probably the most common disadvantage. It is also not recommended for teenagers to use it as it can negatively affect the development of their brain and the ability to learn new things might get impaired. As much as it produces joy, happiness, confidence and good mood, the other side of the coin is reserved for anxiety, depression, fear, and even paranoia. These can get extra potent if marijuana is used frequently and in large doses, then the recreation becomes a torment basically, and the best way to handle it is to take a break from it all. You become less reactive to your surroundings which can be problematic for people who are still not used to that feeling. Your balance, coordination, and reactions can worsen which some people don’t like at all. Read Also: Choosing A Medical Marijuana Dispensary Passing A Marijuana Urine Drug Test- How To Pass Pee Narcotics Tests Marijuana Addiction Treatment: 5 Steps To Avoid Relapse

Marathon Training Section. Breaking Through the Wall

Every runner knows what “to hit the wall” means and almost every runner lives in fear of it interfering with their race. During a marathon hitting the wall is the main problem, thus, breaking through wall is the number one priority as the success with the race depends on it. The wall is considered as the most difficult period in a marathon when things transition from being just hard to being really very-very hard. It is a specific runner`s condition of sudden fatigue and loss of energy. For most runners, the latest 6.2 miles (or 10-K) of the marathon are commonly the toughest part of the race when the legs feel like if they are made of cement, when the stomach is queasy, the head starts getting dizzy and negative thoughts flood the mind. The wall is hard to describe to a non-runner as it`s something that needs to experience to understand. Jerome Drayton, winner of the 81st Boston Marathon, said it best: “To describe the agony of the marathon to someone who's never run it is like trying to explain the color to someone who was born blind.” Some athletes call it “wall”, some also call this state “bonking”. But it doesn't really matter how to call it, it`s more importantly, what to do about it, namely, how to break through the wall and reach the finish line first. The key to avoiding the wall or at least minimizing its impact on your race is understanding what`s going on in your body and preparing yourself for it with proper training, intelligent race management, right nutrition and appropriate hydration strategies. Prepare Your Body For The Race If you include the long training runs in your training program you'll be able to train your body for the marathon. Your long runs are the best training for avoiding the wall as they will condition your muscle for a marathon distance. By the way, they help you build your endurance and make your muscles more injury resistant. You have to experience and stimulate the exertion of the marathon every day, preferably 16 weeks before it. Your long runs should be done slowly (at least 2 minutes per mile) than the marathon pace. Remember, here your goal isn't a distance, here your goal is duration! For example, if you run training commonly lasts 4:30 hours, your long run should last 4 hours (it means 3 hours of long runs in the morning and an additional hour in the evening). Analyze Nutrition Matters When your aim is to win the marathon you have to draw your attention to the right nutrition strategy. If you prepare your muscles with daily progressive long runs that's great, but don't forget your muscles are fueled by using the combination of fat and glycogen. The harder you're pushing yourself, the more fuel your body needs. So you should eat before the marathon and during it! At least 300 calories you need to take in an hour before the race to raise your blood sugar level and help your brain concentrate on the task. Then every hour of the marathon you should consume about 200 calories. That can be candy, a banana, cookies, energy gels or an energy bar. It would be better if you work out what fuel is easiest for you to transport, use and digest before the race. Drink More Often It`s equally important to stay hydrated during the marathon. When you lose water through sweat, your overall blood volume is decreased and that's why there's less blood available to carry oxygen to your muscles. So dehydration also leads to the marathon wall. Try not to pass the early water stops even if you feel that you're not thirsty! By the time your body tells you it's thirsty, you're already dehydrated. You have to drink two 8-ounce glasses of water or sports drink 2 hours before the marathon and take in 6 to 8 ounces of water or sports drink at every water station every 15-20 minutes of the race (of course, depending on the weather conditions, your body size and sweat rate). This will help you avoid dehydration so your blood will move smoothly from your heart to your leg muscles, providing the oxygen to those muscles and shuttling waste products away. By the way, consuming enough fluids keeps sweat flowing that cools you down and helps you ease muscle cramps. Don`t be afraid to lose your precious time, just stop and drink. These few seconds will pay off further. Follow Proper Marathon Race Management The biggest and most common marathon race mistake is to start the marathon too fast. Of course, you feel so strong and full of energy early in the race, so you tend to run too fast. Don`t do that, in no case! If you want to cross the finish line you have not to overestimate your potential. Keep in mind that you have to save your energy for the last 6 miles. Use Head Games To Reach The Finish Line To make the last 6 miles easier you shouldn't focus on how your body is feeling or your fatigue, if anything, you can visualize yourself in another situation and try to dissociate. For example, don`t concentrate on the race you may imagine yourself by the sea or visualize achieving your goal. The main thing is to think of something nice and you'll cross the finish line before you know it! As you see with the right training program and racing techniques, proper nutrition, hydration and mental strategies you can easily make the last 6 miles of your marathon and defeat the wall once and for all. Read More : Why Jumping On Trampolines Is More Beneficial Than Running Or Jogging? How To Train Your Brain With Math Yoga For Pregnant Women Helen Rogers is an editor of http://thecrossfitshoes.com/ She helps people get stronger. She shares running and sports questions, beauty tips. All her stories are result-oriented and make her readers become healthy, wealthy and wise.

Things to do before bed for a perfect night’s sleep

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8 Natural Ways to Balance Hormones

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Marathon Training Section. Breaking Through the Wall

Things to do before bed for a perfect night’s sleep

Conclusion :

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Content Rally wrapped around an online publication where you can publish your own intellectuals. It is a publishing platform designed to make great stories by content creators. This is your era, your place to be online. So come forward share your views, thoughts and ideas via Content Rally.

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Follow Us

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