16 Quick Tips To Help You Sleep Better Tonight

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Did you wake up on the wrong side of the bed today? Or did your feet hit the floor the second your alarm sounded, raring to go and ready to face the day? I admit I’m not a morning person. I’m a night owl all the way! My family knows this so my husband and kids got me a bathrobe for Christmas one year. The robe had a coffee mug on it that said, “Don’t talk to me before I’ve had my coffee.” Yep, this pretty much sums it up.

But whether you’re a night owl or a morning person, sleep is essential to your health. When we’re sleeping the body repairs itself so we can awake feeling refreshed and renewed. But when our sleep suffers night after night it can make us more susceptible to diabetes, obesity and depression. Insomnia – bad.

Great news though! Below are some quick and easy strategies you can use to help you get a good night’s sleep.

16 Quick Tips To Help You Sleep Better Tonight

1. Have a regular sleep routine.

Try to go to bed and wake up at the same time each day.

2. Avoid caffeine late in the day.

Although caffeine has many benefits, it stimulates your nervous system and can prevent you from relaxing at night.

3. Avoid drinking alcohol late in the day.

Alcohol consumption can interfere with melatonin production and disrupt your sleep.

4. Create a comfortable sleeping environment.

Eliminate light and noise to make your bedroom free of distractions. Select a comfortable mattress and soft and comfy bedding.

5. Avoid eating a large meal late in the evening.

Some people find that eating a small amount of carbs a few hours before bed helps them fall asleep faster. However, it’s interesting to note that one study showed following a low-carb diet can improve sleep too.

6. Exercise, but not before bed.

Regular exercise during daylight hours is excellent for promoting sleep. Just avoid working out late in the day to avoid having trouble falling asleep later.

7. Daily exposure to sunlight or artificial bright light can improve sleep.

Daily exposure to natural sunlight has a multitude of health benefits. But if this isn’t possible, you can buy artificial bright light bulbs and special bright light devices.

8. Reduce long naps in the daytime.

While 30-minute or less naps can boost your brain function, long naps can make sleeping at night more difficult. So, if this is a problem for you, try cutting back on the long naps and see it it helps.

9. Cut back on blue light exposure in the evening.

Unnatural blue light can upset your circadian rhythm. Blue light-blocking glasses, apps for your computer and smartphones and turning the TV off a couple of hours before bed can help.

10. Take a melatonin supplement.

Melatonin is a sleep hormone that has no withdrawal effects. Taking 1-3 mg about 30 minutes before you go to bed can help you fall asleep and improve sleep quality. Check with your doctor first to make sure it’s a good option for you.

11. Relax before heading to bed.

You can try many techniques to clear your mind including taking a hot bath, listening to music, journalling, reading a book or doing deep breathing exercises.

12. Reserve the bedroom for bedroom activities only.

Sleep and intimacy…you know the ones. Keep the work and bills out of the bedroom for less stress and more relaxation.

13. Keep the temperature on the cool side.

This is a personal preference, but better sleep typically happens in a cooler room, generally between 65 and 70 degrees Fahrenheit.

14. Don’t check the alarm clock (or cell phone) to see what time it is.

I used to do this when I was having trouble falling asleep….adding up the amount of sleep I was going to get if I fell asleep right then. But, this isn’t a good idea and causes more stress, making it even harder to fall asleep.

quick tips to help you sleep better tonight

15. Smell some lavender essential oil.

Or apply lavender lotion, or burn a lavender candle. Lavender helps induce sleep.

16. Drink some chamomile tea.

Or warm milk…Drinking warm liquids tends to make us sleepy.


Have you ever had insomnia? What tips would you add to this list?

Share your thoughts below. I’d love to hear your perspective!


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Timeless Guide To Aging With Grace: Living Your Best Life

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It’s the goal to which we all strive: aging gracefully. It’s easy to feel a little blue about getting older; your body doesn’t work as well as it used to and neither does your mind, for that matter. There’s nothing you can do to reverse time and age backwards like Benjamin Button, but don’t click away from the article just yet.

Rather than letting your health problems spiral out of control, there’s a lot you can do (whether you’re growing older or still quite young) to make sure your later years of life are happy and healthy ones. This simple guide should give you some helpful pieces of advice about how you can better safeguard your health for the future.

Timeless Guide To Aging With Grace

1. Eat Healthy And Exercise

There are two pieces of advice we’re given from a very young age. It’s obviously not a piece of health advice reserved for the old; you should be looking after your body with regards to the things you eat and the physical activity you do throughout your life.

It’s not just a matter of maintaining a healthy weight, despite that being the main focus for many people when it comes to a healthy lifestyle. Eating well and staying physically active both have many health benefits that will help you as you continue to age. 

Let’s look at these two in a bit more detail before moving on.

Eating Healthy

Eating a balanced diet full of the many nutrients, vitamins, and minerals your body needs is the first step towards safeguarding your health. You need fiber to support a well-functioning digestive system, iron to prevent fatigue, and protein to help your body grow stronger. All of these things can be found in vegetables, fruit, meat, and a variety of other foods.

You shouldn’t be starving yourself on a scarce diet or overeating. You need to find a balance and moderate your intake of all kinds of food. Eat a little dark chocolate with some coconut butter. Yum! 

Even coffee, in moderation, can prevent diseases and promote healthy hair. The point is that you don’t need to live on salad like a rabbit, but you shouldn’t live on a diet consisting solely of junk food either.

Exercise

Of course, eating well is only one side of looking after your body as you age. You need to think about ways in which you can keep yourself physically active. You might not be able to move as quickly or do strenuous rounds of exercise as you did when you were younger (and you probably don’t want to damage your joints or injure yourself in any other way), but it’s still important to keep your body moving so that you keep your heart healthy, reduce the amount of excess fat on your body, and keep your mind alert and active.

All of these things become more and more important as you get older. Your mental and physical state can both deteriorate if you don’t keep yourself active and no one wants that. 

2. Look After Your Senses

This is another crucial piece of advice. As you get older, or perhaps even in your younger years, your senses can start to deteriorate. The majority of people experience it. Your eyesight may start to fade once you hit your thirties. Your hearing will probably be worse than it once was.

Still, while your senses are likely to fade, the extent to which they fade is entirely up to you and depends on how well you look after your body. For example, failing to get glasses will only lead you to strain your eyes and damage them further.

With regards to bad hearing, you should really look into getting a hearing aid fitting as soon as possible once you notice that you can’t hear things as clearly as you once could. Again, counteracting bad hearing with solutions such as turning up the volume on your speakers will only damage your ears further. You may not be able to hear as well, but loud noises do the same damage to your hearing as anyone else.

It’s also important to get your eyes and ears checked often for other health issues; these are all crucial pieces of advice whether you’re young or old.

3. Keep Your Mind Healthy

We’ve looked at ways to do this throughout the article. Keeping your body healthy really helps your mind stay alert and active; eating well and exercising can help keep anxiety and depression at bay.

The key is to keep yourself busy and occupied so that your brain keeps making new connections. That can help stave off dementia and other memory problems which are affecting growing numbers of elderly people.

On a more basic level, however, you should make sure that you get enough sleep. Sleep deprivation doesn’t just affect your energy levels but it starves the brain and affects your concentration. Yet again, it all comes down to looking after your body properly.


Whether you are 21 or 91, what are your tips for aging with grace?

Share your thoughts below in the comment section.


 


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18 Ways To Lose Weight Faster: Proven Weight Loss Tips

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Can you guess America’s number one New Year’s Resolution year after year? If you guessed losing weight you’re 100% correct!

So what is the best way to lose weight and keep it off?

Many believe the key to weight-loss is burning more calories than you eat. But many times it is not so simple. Sure, this works for some people, but often there are other factors to consider, including toxins, motivation, time, health, lifestyle, genetics, and thyroid problems.

Additionally, the quality and types of food we eat can affect whether our bodies tend to shed extra weight or hold on to those last 10 pounds.

I can relate to the weight loss ups and downs because I’ve experienced them at different seasons in my life.

After four pregnancies in six years time, with all the weight changes that come with pregnancy, plus breastfeeding all four babies, my body went through many transformations.

But being a full-time mama to four kiddos under the age of six didn’t leave time for anything outside of prepping and cleaning up after meals, changing diapers, reading to, cuddling and playing with the babies and caring for their needs 24/7.

And I would do it all over again because our children are precious to me and I cherish those times we spent together when they were little.

Being intentional about fitness and eating right was easier when we had our first two babies, but after that it became such a juggling act that most days I was happy to get a shower and brush my teeth. Maybe you can relate? And a good night’s sleep did not come until  later.

I would try to fit in the occasional walk or run and eat healthy as much as possible. But it was a challenge. Some days more than others.

But my story is just one of many examples of challenges we face in life that can make it harder to stay healthy and maintain a healthy weight.

Sometimes we simply need tools to help us meet our goals. If you’re trying to lose weight and have plateaued or just need a boost along your weight loss journey here are some tips that can help accelerate your weight loss.

18 Ways To Lose Weight Faster:

1. Drink a glass of water before each meal.

Our bodies function more efficiently with plenty of purified water. Drinking water helps with the digestion process. The general recommendation is to drink 8 8-ounce glasses per day, or 2 liters, but depending on your size and activity level you might need a slightly different amount. Also, adding lemon to your water can give you some pretty amazing health benefits. To learn more about lemon water you may want to read: 9 Surprising Benefits Of Lemon Water.

2. Include protein with your meals and snacks.

Protein can help you lose weight naturally by reducing hunger pangs and boosting your metabolism.

3. Fill up on fiber-rich vegetables, fruits and other foods.

Eating plenty of fiber fills you and may cut your appetite. Examples of high-fiber foods include:

lose weight faster
Blackberries and other high-fiber foods fill you up and help keep hunger pangs away.
  • blackberries
  • flaxseeds
  • beans
  • avocados
  • almonds
  • figs
  • chia seeds
  • quinoa
  • artichoke
  • acorn squash

4. Get a good night’s sleep.

Did you know that not getting enough sleep can cause you to gain weight? Sleep deprivation disturbs your body’s balance of the hormones leptin and ghrelin, which regulate hunger and fullness.

If you have trouble winding down at night, try taking a hot bath or shower. How much sleep should you be getting? The average adult needs 7-9 hours of quality sleep per night.

5. Only buy healthy whole food.

Stay away from pre-packaged foods that have a long list of ingredients. A long ingredient list usually indicates many artificial additives, preservatives and other harmful chemicals which can wreak havoc on our bodies.

You might also want to consider detoxing to help your system clear the toxins we’re all exposed to. Here are 15 Simple Strategies To Detox Naturally.

6. Find opportunities to move your body throughout the day.

Being sedentary is linked to all sorts of health conditions, including depression, cancer, obesity, high blood pressure and cardiovascular disease.

Plus, the more you move the more calories you burn. Some examples you may want to try are

  • taking the stairs instead of the elevator
  • parking further away from your destination so you can log the extra steps
  • doing crunches (or other exercise) while you watch TV
  • using a standing desk at work instead of sitting in a chair all day

7. Fill up on healthy soups.

Here are some soup recipes you might like to try. They are quite satisfying and lower in calories than other options.

And if you want to go for the double whammy and detox while your filling up on delicious soup, you may enjoy my Delicious Detox Vegetable Soup.

8. Eat nuts.

Nuts are a great on-the-go snack and fill you up. The healthy fats in nuts keep you satiated. My personal favorite is pecans. They’re so rich and delicious! Other healthy options include walnuts, almonds and pistachios.

9. Drink whey protein.

It has many health benefits  and keeps you feeling full for a long time. Just make sure it is all-natural and does not contain harmful sweeteners, like Splenda or Aspartame.

This is our favorite whey protein powder.

10. Eat spicy foods.

They can fire up your metabolism, causing you to burn more calories.

Salsa, curry, peppers, horseradish and many Asian stir fry recipes contain plenty of heat to spice up your taste buds.

11. Chew your food well before swallowing.

We’ve all heard this before but it works, so it’s worth repeating. Chewing your food well takes more time which gives your brain time to process feeling full. This allows you to eat what you need but not more.

12. Eat your meals on a small salad plate instead of a typical dinner plate.

If you’re like most Americans, including myself, you tend to fill your plate with food. So if your plate is smaller, it makes sense that you’ll be eating less.

13. Keep a food diary.

Writing down everything you eat makes you more aware of your caloric intake, as well as whether you’re eating enough fiber, protein, and essential vitamins.

My favorite way to keep track of what I eat each day is myfitnesspal.com. I use the app on my phone. I also love that it syncs with my Fitbit so I don’t miss anything important.

14. Avoid white foods, such as white flour, white sugar, white bread and white rice.

They can dramatically alter your blood sugar and cause weight gain (which, of course, is the opposite of weight loss).

15. Drink green tea.

It has substances that cause fat cells to release fat, especially with exercise. How cool is that? Plus, green tea is so refreshing and delicious! I have a cup each afternoon.

Also, Kombucha is fermented green tea. I just learned how to make it and am loving this flavorful, probiotic-rich tea!

16. Include full-fat foods in your diet.

This includes grass-fed beef, nuts, coconut, eggs and avocados.

And don’t worry, studies have proven that (despite what we may have been told for years) eating saturated fat does not make us fat and does not cause heart disease (1).

In case you haven’t heard a low-fat, high-carb diet is bad for you and has been repeatedly proved ineffective (2, 3).

17. Drink coffee!

It speeds up your metabolism and causes you to burn more calories (4).

You may want to try Healthy Coffee Drink (With Coconut Oil).

18. Intermittent Fasting

Intermittent fasting (IM) is a simple strategy to boost your weight loss and health incrementally. I love IM! You can learn more about it here: The Quick Guide To Intermittent Fasting

The Takeaway

Due to a variety of factors, sometimes losing weight isn’t always as simple as calories in, calories out. 

But, as you can see from this list there are many steps you can take to boost your weight loss. Having the right tools in your toolbox can help you meet your health and weight loss goals successfully.

I hope this list of weight loss boosters helps you meet your goals and become the healthiest version of yourself! Please let me know if I can help you in any way.


Do you have any weight loss tips to add to this list?

Please share your tips and thoughts below in the comment section!


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Email — healthylife@lorigeurin.com

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Intermittent Fasting Nutrition: What To Eat For Maximum Results

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Intermittent fasting nutrition is essential if you’re aiming to lose weight, gain muscle mass and radiate health and vitality.

Intermittent fasting (IM) is a concept that has been around for ages. It is not about what foods you choose eat. But it is all about the timing of when you eat and don’t eat, cycling between periods of feasting and fasting.

Intermittent Fasting Nutrition

Many people will tell you that you can eat whatever you want and still lose weight while intermittent fasting.

And, while this may be true, if you want to be the healthiest version of yourself, then you may want to upgrade your diet and make healthier choices when it comes to nourishing your body with life-giving food.

Here are a few tips to guide your food choices and maximize your results when intermittent fasting:

fasting nutrition
Be sure to eat high-protein foods, such as chicken, grass-fed beef, beans, eggs, fish, Greek yogurt and whey protein.
  • Include a serving of protein with each meal or snack. Examples include plain Greek yogurt, cottage cheese, whole eggs, chicken breast, grass-fed beef,  fish, whey protein, a can of tuna or beans.
  • Eat plenty of leafy green and cruciferous vegetables, such as spinach, romaine lettuce, broccoli, cabbage and cauliflower.
  • Include healthy fats, such as grass-fed butter, coconut oil, olive oil, avocados, nuts and nut butters.
  • If you’re in the mood for something sweet, fruit is an excellent choice.
  • A bit of dark chocolate (at least 70-80% cocoa) is full of antioxidants and makes a delicious and indulgent treat.
  • Complex carbohydrates, including sweet potatoes, brown rice, oats and quinoa are okay if you are able to reach your weight loss goals. Just keep in mind that if your weight loss is stalling you might try eating smaller portions (or eliminate these foods until you reach your goal weight) and see if that helps.
  • Drink plenty of water throughout the day. Coffee and green tea are healthy beverages you can include in your periods of fasting.
  • Avoid simple sugars and simple carbohydrates found in white bread and baked goods.
  • Avoid packaged and processed foods.

The Takeaway

fasting nutrition
Berries are chock full of antioxidants and are an excellent choice when you’re craving something sweet.

To sum up, intermittent fasting is a timing concept, cycling between periods of feasting and fasting.

It is essential to nourish your body with healthy foods such as protein-rich foods, healthy fats, and antioxidant-rich fruits and vegetables. Complex carbohydrates are tolerated fine by some people, but this may be something to pay attention to if you have difficulty meeting your weight loss goals.

Finally, avoid sugary, simple carbohydrates and prepackaged foods. And always drink plenty of water.


Have you tried intermittent fasting? What do you like to eat?

Please share your thoughts and comments below in the comment section. I love hearing from you!


You may want to read more about intermittent fasting here:

Connect With Me Below:

Pinterest — /LoriGeurin
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Twitter — @LoriGeurin
Instagram — @LoriGeurin
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Email — healthylife@lorigeurin.com

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