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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There is no better time to quit alcohol than when you hit midlife. When you reach your 40’s, there is a feeling of urgency to evaluate how well you have been doing with the different aspects of your life. Your body is also sending signals that you can’t ignore. You could have arrived at this decision to quit drinking due to health reasons. You may have decided to stop because it is affecting your mental health and family life. Here are some specific explanations to encourage you to live sober.
1. No more morning breath
Admit it, you’ve done it more times than you think. You get hammered, you fall asleep on the couch, and you wake up with bad breath. You forgot to brush your teeth last night! You forgot to take a shower, and now you absolutely stink. This is worse if you wake up with someone wonderful beside you.
Alcohol makes your breath foul because it encourages the growth of harmful bacteria in the mouth and gums. The smell gets worse when the bacteria come into contact with certain foods such as cheese, onions, and garlic.
2. You won’t miss the hangovers
This is self-explanatory.
3. Your memory will improve, and so will your concentration
One of the biggest reasons people drink alcohol is because they loosen up after a tipple. Alcohol is a sedative, and indeed, it does momentarily make you feel less anxious. Once you’ve decided to quit, one of the things you will miss the most would be a scene like this:
You get home, put down your things, open the fridge, and get a drink.
You will have to re-learn how to relax if you skip the alcohol. When you depend on alcohol to relax, the brain’s neurochemistry changes in such a way that you become forgetful. However, after you quit and go through the initial stages of withdrawal, your brain will be able to adapt. Some people remark that when they stop drinking, a haze lifts. Suddenly, there is no mental fog.
4. You sleep better
A lot of people depend on alcohol to lull themselves to sleep. Because alcohol has a sedative effect, we mistakenly think that it is a sleep aid. Wrong! Alcohol may help you fall asleep, but it will disrupt your sleep. According to health experts, when you drink alcohol before sleeping some of these things might happen:
You wake up several times in the middle of the night
You don’t feel refreshed—you don’t have “deep sleep”, instead it is as if you are awake while trying to sleep (“shallow sleep”)
You wake up too early and can’t fall back to sleep
Unfortunately, when you quit drinking, your insomnia may get a bit worse until your body adapts. Walking around in the middle of the night is a common complaint among people who are in withdrawal. But trust the system—you may begin to see improvements in as few as three days (or nights).
5. Weight loss
Why do you lose weight when you quit? Because when you quit alcohol, you also quit the snacks and nibbles that go with the drinks. Alcohol messes up the metabolism of food in your body. When there is alcohol present, the body prioritizes its digestion before any other substance. This leads to a slower burn of fats and an accumulation of fats that weren’t burned in your buttocks (or gut).
6. You avoid cancer
When you are in midlife, you worry about diseases such as cancer. We are not young and spry anymore, some of our bad habits seem to be catching up with us. We may even have friends who are in cancer treatment. Consider this: In a new study published recently in the American Journal of Public Health, people who drink more than three servings of alcoholic beverages have a higher chance of getting cancer. Particularly, they were affected by breast cancer, skin cancer, and ovarian cancer. Be forewarned.
7. Alcohol is not (really) good for the heart
The American Heart Association does not recommend people to start drinking because “it is good for the heart.” Early studies have linked the consumption of wine to good cholesterol levels, but these studies are not definitive. If you are using “good heart health” as an excuse not to get sober, it’s now time to drop it.
8. Better skin
Dermatologists warn that alcohol’s dehydrating effects are to blame for acne and increased wrinkle production. Quitting gives your skin a chance to rehydrate. As moisture is the best friend of glowing skin, drink lots of water when you start abstaining so that your skin will heal better. Expect to see results in about a month.
9. Avoiding liver disease
If you began drinking in your teens and you are still drinking now, you are at risk of liver disease. The facts are scary. According to the American Accreditation HealthCare Commission, men aged between 40 to 50 who identify themselves as “regular drinkers” are most at risk.
10. A mid-life reevaluation
We are all familiar with the term “midlife crisis”. Perhaps it is better to look at it as a sort of life evaluation. If you start to depend less on alcohol and more on your inner strength to go about life’s challenges, some surprising truths may emerge. Your goal at this stage of life is to answer the questions, “How am I doing so far in this lifetime?” “Are there things I want to change?” Forty (and above) seems to be a good time to start having more satisfying relationships and meaning in life.
When you quit alcohol, sometimes you face the truth that you have been using it to dull your pains and disappointments, particularly with certain loved ones. Sober living sometimes leads us to make dramatic changes in our relationships—in the long run, it is good for our emotional and mental health.
It is crucial to follow through the intention to live sober. Having the right support is vital if you are going to change the way you live for good. Being sober will affect how you connect with friends and family members. It will also mean you need to change the assumptions you have about yourself. You are never too old to learn new things, they say. Now go ahead and prove it.
Read Also:
10 Reasons To Stop Drinking Alcohol Today
3 Alcohol Prevention Tips To Kick Your Old Drinking Habits To The Curb
How To Quit Alcohol: Consider Non-Alcoholic Drinks
You don’t need to go elsewhere if you feel like you want to release stress. At home, you can do things to help you forget what stresses you out. Don’t let stress consume you. It is possible to suffer from illnesses because you can’t manage your stress levels. These are great ideas you can do now.
Meditate:
Meditation helps in releasing anxiety. You need a few minutes of meditation each day to clear your thoughts. Several things consume your mind, both positive and negative. When you meditate, you forget all of them, and you start over again. It is quite simple to meditate as there are different strategies to follow. The easiest one is to sit with both of your feet on the floor. You may also walk around focusing only on your steps, and not on anything else. It might be difficult to concentrate at first, but once you get the hang of it, you will love regular meditation.
Reach out:
You don't need to bear your cross alone. Some people can help you deal with your problem. Reach out to them via social media. Give them a call if need be. Let them know that you have a problem, and ask if they are willing to listen. Talking to them allows you to have a better perspective on life. Real friends will be there for you. It is not even a requirement for them to tell you what to do. Having someone listen to you when you are down is sometimes enough.
Try to decompress:
You can put a warm heat wrap on your shoulder or neck area. Let the wrap stay there for about 10 minutes and then shut your eyes and rest for some time. After 10 minutes, take off the wrap and massage the area. Do it at least once a day to stop tension in your body.
Watch funny shows:
As always, laughter is the best medicine, and when you feel stressed, laughter helps a lot. Check your favorite TV shows. You might be missing out on the latest episodes, and now is your chance to catch up. If you don't want to watch TV shows, find other ways to lighten your mood. Chatting with someone who can give you a smile is also a great idea.
Clean up:
Some people hate cleaning the house, but for others, it is a way of releasing stress. Perhaps, it will help if you spend time cleaning up your place. Aside from enabling you to relax, it also keeps your surroundings clean. You can even feel more relaxed if you have a lovely environment.
Shop online:
Take time to shop without leaving home. There are a lot of online stores for you to purchase almost anything you want. If you need new furniture at home, you can check out furniture on credit online. Compare the choices and find something that fits your home perfectly. Shopping is therapeutic, and if you are a shopaholic, you need a few minutes of shopping time in your life.
The goal is to help you deal with stress. It does not require you to leave home to relax. With these activities you can do at home, you can soon say goodbye to stress.
Read Also:
Unhealthy And Healthy Solutions For Coping With Stress
Bed Time Yoga To Sleep Well
Per capita spending on prescription drugs is higher in America than anywhere else. This is primarily due to the increase in brand-name prescription drug costs.
For anyone dealing with ongoing health issues on a strict budget, this is a big concern. Many people in this situation end up going without much-needed drugs.
Unfortunately, even with health insurance, many drugs can still be rather expensive. It's becoming more and more necessary for people to seek out ways to reduce costs while still staying healthy.
This may seem impossible, but there are ways. In fact, there are more ways than you may realize.
If you need to cut your prescription drug costs, keep reading. We're going over ten options that will help you save.
1. Take Advantage of Samples :
Before you start a new medication, make sure you ask about samples. This way you don't pay for anything upfront while you test out the drug to make sure it's right for you.
Doctors usually have plenty of sample packets of drugs, especially new ones. Pharmaceutical reps provide them when visiting offices. Drug manufacturers also offer 30-day samples for some drugs.
Instead of paying for an entire month's supply, ask your doctor about samples. This is perfect if you have a short-term illness, or aren't sure the drug will work.
2. Always Ask for Generic :
Prescription drug costs are always higher for brand-name options. However, many drugs have generic alternatives that aren't as expensive.
The same manufacturing standards are applied to these generic versions, but they don't carry the same advertising and research costs. Essentially, you're getting the same drug for much less.
Make sure you ask your doctor about generic alternatives to all drugs you're on. If you're skeptical about them, ask about their effectiveness and if they'll have the same effects as the name brands.
3. Get 90-Day Supplies :
You can often save on prescription drug costs by opting for 90-day supplies instead of the standard 30-day.
Many times, local pharmacies will offer discounted rates if you go with 90-day. Your insurance may also offer reduced prices and even provide free delivery.
If you're trying a drug for the first time, it's a good idea to stick with a 30-day supply first to make sure the drug works for you. If it does, look into 90-day refills going forward.
4. Always Compare Prices :
You may not realize this, but drug prices fluctuate between pharmacies. Instead of using the pharmacy closest to you, call around to different ones in your area and ask what they charge for the drug you need.
This is especially helpful if you don't have insurance, as name brand drugs may have significant price differences from one pharmacy to the next.
Once you find the pharmacy with the best deal, make them your go-to source. That way they have your information on file. Remember to always check pharmacies in grocery and retail stores.
5. Shop Online :
When it comes to reducing your prescription drug costs, you have to consider shopping online.
Web-based pharmacies have gained popularity over recent years, and for good reason. They carry most major drugs at low rates.
For example, pharmacies have a user-friendly database of available drugs with price comparison and medication information.
You should also look into mail-order pharmacies. Some insurance companies offer discounts for using them.
6. Split up Your Doses :
A great technique for cutting down prescription drug costs is splitting your pills in half. It may be possible to get a higher dose of a drug from your doctor and then cut the tablets in half so you're still taking the proper amount.
If the price for the higher dose is the same, you'll be cutting your cost in half. You also won't have to bother with refilling your prescription every month.
It's crucial that you talk to your doctor about doing this first, as this isn't safe with some drugs.
7. Patient Assistance Programs :
Some drug manufacturers offer aid for individuals on a budget. These assistance programs provide discounts for certain drugs.
When you're searching online for these, make sure you enter the name of the drug you're on in your search query.
Some of these programs come with conditions, such as only being available for a few months' worths of the prescription. But when you're trying to say money, every little bit helps.
People on Medicare usually aren't eligible, so make sure you look into the details.
8. Seek Alternatives :
There's a good chance a completely different drug is just as effective at treating an illness as the one you're on. And, it may be much cheaper.
Many times, doctors aren't aware of the cost of certain drugs. That's why it benefits you to ask if something else could provide the same treatment.
You may find that an alternative is much cheaper.
9. Discount Cards :
Look into whether you're eligible for prescription drug discount cards.
Some insurance providers will offer them, even auto insurance. Other organizations like AARP sometimes provide discount cards to members.
Search online for pharmacy discount cards. You should always ask your pharmacist if they have any coupons available.
Another place to check is the drug manufacturer's website. Sometimes you can request to have coupons mailed to you for certain medications.
10. Don't Rule out Over-the-Counter Drugs :
It's important to stay on top of the treatment options for your illness. There may be an over-the-counter option that can effectively treat your symptoms. In fact, some prescriptions medications were once over-the-counter.
If you're on multiple prescriptions, ask your doctor about the possibility of supplementing one of your medications with an over-the-counter drug. This could drastically bring down the cost.
You also shouldn't rule out holistic treatment options.
Don't Get Buried Under Prescription Drug Costs :
The cost of visiting your doctor is high enough as it is. Even if you have health insurance, co-pays can add up. Add the high cost of prescriptions and your medical bills start becoming intimidating.
Take some of the stress off by using the tips discussed above. You may be able to save some cash without giving up a healthy life.
For more articles on living a healthy lifestyle, check out our blog.
Read Also :
What’s It Like In A Drug Recovery Center?
How Does Smoking Weed Affect The Society
How To Choose The Right Online Pharmacy
