16 Quick Tips To Help You Sleep Better Tonight

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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The First Steps For Living With A Chronic Illness

steps for living with a chronic illness
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One of the worst times in anyone’s life is when they are told they are suffering from a lifelong disease. This is not the kind of news that anyone ever wants to hear. But if you are told this, your most important concern will be to try to find a way to deal with it as best you can. To find a new normal.

The truth is this can take some effort – it can take a long time to even get used to the situation, let alone work out what your next steps are. But if you are in this process at the moment, we hope that the following information will help you get a better sense of what you need to do next.

Action Steps For Living With A Chronic Illness

1. Gather Your Support Network

No matter what it is that you are diagnosed with, you will need a support system to get through it. In some instances, you might need people to help you with even fundamental self-care issues. For others with other illnesses, it could simply be a case of needing a little emotional support from your family.

Whatever it is that you need, it’s essential to work it out and gather everyone together to fully appreciate the enormity of what is going on. If you think you will need some kind of home care, then you should have that arranged as soon as possible. If you need financial help at all, then get the ball rolling there.

Looking to your support network early on will make sure that you do not worry unduly – and that’s important for your state of mind.

2. Keep Your Mindset Straight

One of the toughest challenges here is ensuring that you keep your emotions in check. It is a good idea to work towards accepting your illness, so it’s essential to feel your emotions fully from the start. But you need to find ways to deal with the inevitable emotional backlash of the diagnosis, as this might take some time to recover within you.

Again, this is a situation where having a good support network can really help, so make sure you feel comfortable and safe expressing yourself to those people around you. Keep your head straight, and you will find it makes it easier to deal with – even if you have fears about the future as well.

3. Prepare For The Future

It is likely that your life is about to change in some profound ways. The more prepared you are for those changes, the more likely it is you will be able to cope with them head-on when they arise. Change is inherent to life, but especially when you have a serious ongoing medical condition.

It is likely that your workload will change, your love life will change, your social life will change. Know that this is normal. You are not alone. It’s a good idea to try to accept this as early as you can so that you can then work towards doing what you can with what you have.

Also, be encouraged that many people with chronic illness say that going through the struggles taught them valuable life lessons. It caused them to reflect on their priorities and spend more time with family and friends, or pursue interests they didn’t make time for before.


Do you or someone you love have a chronic illness? What tips can you share that could help someone who has just been diagnosed with a chronic condition?

Share your thoughts below.


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The Ultimate Guide To Staying Healthy And Out Of The Hospital

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It’s essential that adults take their health seriously if they want to avoid spending time in the hospital and taking medication. Of course some things are out of our control, and at some point, most people’s health will deteriorate, and they will need medical assistance. However, it’s more than possible to push that event back for many years if you have the right information and follow the best strategies.

With that in mind, this is a general post that will cover all the basics readers need to consider. If everyone who discovers this article decides to put the advice into action, they will likely live longer and healthier lives. These tips greatly increase their chances that they stay around long enough to see their children reach maturity.

The Ultimate Guide To Staying Healthy And Avoiding The Hospital

1. Consume a healthy diet 

First, it’s important to consider the physical side of staying healthy. That should start by outlining an eating plan that doesn’t contain lots of processed junk food. While chocolate and other substances contain a lot of chemicals that make the human brain feel happy, foods with lots of added sugars tend to cause a lot of damage to the body. (Of course, high quality, very dark chocolate is an exception and has many health benefits.)

Thankfully, there is lots of information online about eating plans that anyone can read and use. It’s just a case of selecting a program that works well for most people. Doctors and other medical professionals can also offer advice in most instances, and so it’s sensible to discuss the issue if there are any concerns. At the very least, everyone should make sure they consume lots of:

  • Fruit
  • Vegetables
  • Protein

ultimate guide to staying healthy

2. Avoid drinking too much alcohol

Far too many people consume alcohol every single day. While there are news articles out there that suggest a single glass of wine benefits the body, most folks tend to drink much more than that. At most, people should only consume a few units of alcohol per week. If they can manage to avoid that, most doctors would claim it’s a positive thing. However, alcohol has become a staple with many people in Western society, and it’s often the main feature during many events and celebrations. So, readers just need to make sure they never binge on the substance and only drink it in moderation.

Anyone who worries about their alcohol intake should:

  • Explain the situation to their doctor
  • Ask for information about support groups
  • Find a new hobby that keeps them away from the booze

3. Go for regular medical checkups

There are lots of reasons why people should attend medical appointments at least once every six months. In most instances, that’s crucial because there are lots of illnesses that don’t cause symptoms during the early stages, according to experts from drallison.org and other specialists. The last thing anyone wants is to discover they have a form of cancer they could have stopped if it had been spotted a few months before. That is something that happens to too many adults, and so everyone should make sure their doctor performs a full assessment twice each year. The benefits of regular medical checkups include:

  • Lesser healthcare costs
  • Better chances of prevention
  • Identifies illnesses and diseases early

ultimate guide to staying healthy

4. Exercise as much as possible

There is no getting away from the fact that exercise is one of the best methods for keeping the human body healthy according to writers from sites like health.usnews.com. There are so many conditions fitness activities can help people to avoid that it’s impossible to list them all here today. Still, some of the most common include:

  • Heart illnesses
  • Stroke
  • Arthritis
  • Other joint diseases

When it comes to implementing an exercise routine, there are hundreds of different options on the table. Some people don’t like the idea of working out with others, and so they refrain from purchasing a gym membership. Instead, those folks spend time jogging around the streets in their local areas or using fitness DVDs at home. In truth, there is no right or wrong way to achieve that goal. Individuals just have to develop a routine with which they feel comfortable. The great thing about fitness is that it can be fun. You just have to find an activity you enjoy.

5. Take supplements

Even with the best diet in the world, there are lots of nutrients and vitamins most people will struggle to consume on a daily basis. That means their bodies will deteriorate faster than they would do with the right intake. Considering that, it’s sensible to conduct some research into the issue and find which vitamins the person is lacking. That way, they can head down to their local health store and buy some high-quality supplements. Some tablets and powders contain almost everything these days, and most of them are not going to break the bank. Just be sure to stick to a routine and give the body everything it requires to stay fighting fit.

Some of the most popular supplements people take, include:

  • Vitamin A
  • B Complex Vitamin
  • Magnesium
  • Vitamin D

ultimate guide to staying healthy

6. Find happiness in life

Sometimes people have to think about their mental health just as much as their physical health. Indeed, some studies prove that people who experience many years of depression will develop other conditions and live a shorter life than happy folks. With that in mind, it’s essential that everyone takes their mental health seriously and works hard to improve it. There are lots of medications available for anyone who requires them, but it’s usually best to take the holistic approach first.

Some ideas readers might want to consider include:

  • Finding a job they enjoy
  • Going to concerts and other productions
  • Arranging trips if they enjoy traveling abroad
  • Spending time outdoors
  • Taking up a hobby

7. Try to become more social

Keeping with the mental health theme, research shows that people with an excellent social life don’t suffer low moods as often as those who choose to stay at home. So, people must make an effort to keep in touch with their friends and family members if they want to live a long and happy life. Arranging a meeting once or twice each week will help to make sure people get enough social activity in their lives.

Of course, there are some folks out there who might not have anyone close by because they’ve moved to a new city. In instances like those, it’s sensible for the person to start a new social hobby or join a church or community group. There are lots of organizations in most towns and cities that will welcome people with open arms. That’s a brilliant way of meeting new friends and extending any social circle.

Here are some extra tips for expanding that group of friends:

  • Go to events and mingle
  • Smile at strangers who look pleasant
  • Use the internet to find different groups of people based on their interests

ultimate guide to staying healthy

8. Deal with stressful situations

Lots of people become withdrawn and ill during their lives due to stress. Many experts suggest that high stress or anxiety levels could encourage some diseases to develop in the body. Anyone who feels pressure all the time stands a decent chance of putting too much strain on both their mental and physical self. So, readers need to make sure they never stay in sad or damaging situations for too long without dealing with problems. That could mean leaving an abusive relationship or quitting a job where the boss doesn’t value the person.

There is no getting away from the fact that everyone will have to make some tough decisions if they plan to remove the dead weight from their lives. However, sometimes there is no alternative, and people have to make difficult choices to protect their health.

Decisions some people will have to make include:

  • Leaving a stressful job
  • Moving to a new area of the country
  • Removing negative people from their lives

9. Find someone to love

Human beings have a desire to love and care for others. That is why many people spend much of their lives trying to attract a life partner. Having someone or something (like a pet) to love can often help the person gain some perspective in their life. Sure, that person might have a lot of terrible stuff going on in their daily life. However, knowing they’re going home to someone they love will often help them deal with temporary sadness.

People who are single can attend special singles events if they struggle to meet someone special in their daily lives. Still, many people tend to use specialist websites or smart phone apps these days.

Other ideas for finding someone to love, include:   

  • Making a close friend
  • Becoming a foster parent
  • Volunteering at a rest home to spend time visiting with the elderly
  • Adopting a child
  • Or even adopting a pet from The Humane Society

Final Word

The advice published on this page today should help readers take a step in the right direction. There is no denying that some people spend their lives feeling depressed, and plenty more have to take medication every day and visit the hospital.

Those who choose to employ some of the suggestions from this article are on their way to living a much happier life than those who don’t. Nobody wants to spend their mornings waiting for a doctor to prescribe a new set of medication they can’t live without, and nobody wants to spend their evenings watching TV alone. So, people can use that information to create a plan that will help them stay healthy and out of the hospital for as long as possible.


What tips do you have for staying healthy?

Leave your comments below in the comment section. Your opinion matters to me!


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5 Simple Ways To Relieve Stress And Relax

simple ways to relieve stress and relax
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Stress is something that affects us all, and it is part and parcel of our everyday lives. Whether you are dealing with deadlines at work, managing your finances, or trying to look after the needs of your family, you are going to encounter stress. Some people are better at managing stress than others, but in general, we are going to share some common symptoms. While many people assume stress affects us emotionally and behaviorally, there are also physical ailments that can be directly attributed to stress. Let’s have a look at them.

Physical Symptoms Of Stress Can Include:

  • Aches and pains in various parts of the body.
  • Feelings of lethargy.
  • Tense muscles and clenched teeth.
  • Constant headaches.
  • Having an upset stomach.
  • Being unable to sleep.
  • Sweaty hands and feet.
  • Pains in the chest.
  • Feeling run down, leaving the body more prone to infection and colds.

Often, we are unaware that our stress is causing these symptoms. In fact, we can get caught up in a cycle where we become more stressed because we are constantly feeling unwell. In many cases, there will be no further cause for alarm, provided we find ways to deal with our stress. However, medical advice should still be sought, as prolonged symptoms can lead to more pressing health conditions, such as a higher blood pressure, heart disease, sexual dysfunction, and the risk of a stroke.

Stress Relief

We need to deal with stress holistically. Our emotional pain can lead to physical pain, and vice versa. Therefore, it is important to deal with all aspects of our lives, both physically and mentally, in our efforts to combat the symptoms of stress. When we ease these symptoms in one part of our lives, we will also make a positive impact in another area. Here are proven tips to deal with the problem of stress.

5 Simple Ways To Relieve Stress And Relax

1. Exercise more.

Physical activity releases endorphins, which regulate our feelings of stress. Not only does exercise help us to feel better within ourselves, but it will also help us to get a better night’s sleep, dealing with the insomnia that is often caused by stress.

2. Get a massage.

As we mentioned, our muscles can become tense and knotted because of the stress we feel. A massage is a form of physiotherapy that can ease the aches and pains we feel in the body. While a friend or loved one can give you a massage, you may also consider visiting a physical therapist who can give you ongoing advice and support.

3. Avoid stress.

Easier said than done, but if you can get to the root cause of the problem, you may be able to take steps to avoid people or situations that are making you feel unwell.

4. Smile more.

Okay, so being stressed does not put you in a happy place. However, smiling is like exercise. It releases chemicals into your brain that can relax you. Try finding things you enjoy doing, and be with people who make you laugh. Distracting yourself from stress isn’t always a bad thing.

5. Try relaxation techniques.

These are some of the techniques you could try, whether you do them at home, outside in a quiet place, or when you’re slap bang in the middle of a stressful situation.

Final word

Don’t let stress overwhelm you. As we have seen, there are ways to relieve symptoms, but you should also see your doctor for qualified advice. They have the tools to help you relieve all aspects of stress, physically, mentally, and emotionally.


What tips do you have for dealing with stress?

Leave your comments below in the comment section. Your opinion matters to me!


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