Lifestyle

Experts share 7 Lifestyle Hacks for a Perfect Night’s Sleep

Published

6 years ago

July 27, 2019

Having loaded schedules at work, or even at school if you’re still a student, can make you feel exhausted throughout the day. While you’d believe that this entire day of exhaustion could cause you a solid night sleep, that’s not entirely true. In reality, having inadequate sleep in a good evening could be the primary reason why you’re stressed throughout the entire day.

Depending on the person involved, there are several variables that could contribute to irregular sleep quality. There are few easy ways that you can try to improve the quality of your sleep and have more restful sleep if you still feel tired even after doing several attempts of going to bed early.

Obviously, the best answer to this is to boost your sleep quality by putting as much rest and energy as much as you can in your bed. Healthy and productive individuals understand that there is no replacement for sufficient sleep and a few simple practices can guarantee them waking up relaxed and ready to get moving. That’s why here are 7 lifestyle hacks that you can do for a perfect night’s sleep:

Create a bedtime routine

Coming home from a long and tiring day can be hard for you to sleep as you lie down in your bed. One of the simple ways that you can do to prepare your body and mind for shuteye is to create a bed routine that will tell your body that it’s already bedtime.

Your routine could include a relaxing warm bath, having a cup of your favorite herbal tea, listening to soothing music, or even short meditation. However, developing a certain routine and adhering to it implies you are less likely to have unexpected thoughts before you lie down on your cozy memory foam mattress. Also, it’s not a bad idea to remove your phone from the ritual.

Avoid doing checking your work emails, or any other activity that could possibly stimulate and might bring you stress. This can increase your cortisol level that makes sleeping more difficult.

Build a sleep haven

The perfect sleeping setting for your body is cool, peaceful, and dark. Do everything to prevent any noise as well as bright lights that may disrupt your sleep cycle. You can look for high-quality home furnishing products online from Resident Home that would make your bedroom cozy and sleep-inducing. If you don’t have time to look at a new Turkish Rug in retail shops, you can shop rugs online and have it delivered right to your doorstep.

Of course, a comfortable bed is necessary. This implies investing in a comfortable and supportive mattress or plush pillows. If you’re tumbling and tossing at night and more pressure during the daytime, this means that you need a fresh new mattress. Also, if you’re unsure what to buy, you can have the mattress tested for at least 20 minutes before buying. Asking important questions that suits your requirements such as how wide is a queen size bed or what is the recommended level of mattress firmness could help make a better decision.

Practice journaling before bed

During sleep, the subconscious part of your brain can enable you to make the right decisions and produce creative thoughts. This can be done by taking the time to write a few ideas every night about the previous days or your hopes for the future. Before heading to your bed, give yourself 15 minutes to reflect and write down all the good news you experienced during the day.

Letting your thoughts run freely can boost your anxiety and stop you from falling asleep. Writing down your thoughts at night can help you focus on the positive side to lower your stress and anxiety level and enhance your sleeping habits.

The main goal of this practice is to get rid of distractions in your mind before going back to your bed. Every night, create a to-do list for tomorrow and clear your mind from things that bother you.

Schedule for your exercise

One of the well-known and effective ways to enhance your wellness and sleep quality is exercise. As it improves every characteristic of sleep, it has been used to alleviate the symptoms of insomnia. The positive effects of exercise in our body are limitless.

While we usually attach workout to weight loss, it’s a contribution to the improvement of overall wellness and getting a good night’s rest is equally important. Start with exercising for at least 30 minutes every day. This will not only remove the extra energy before going to bed but also add to your overall wellness which keeps consistency in such significant functions like sleep.

While regular physical activity is essential to a healthy night of sleep, conducting it later during the day can lead to problems with sleep. Because of exercise’s stimulating effect, it can increase your wakefulness and production of hormones such as epinephrine and adrenaline.

Keep your smartphone out of reach

Browsing your Instagram feed mindlessly will not fix your insomnia. This also goes for playing mobile games which can leave you sleepless playing for hours. Blue light is one of the main culprits why using mobile phones can make you sleep deprived. During the daytime, blue light is good because it boosts your alertness, mental state and reflexes, however, during the night it can disrupt your sleeping pattern.

Placing your mobile phone away from your bed is the best way to fight sleepless nights. Rather than placing it next to your pillow, you should put your phone somewhere you need to take some steps to use it.

For an hour or so before bedtime, don’t expose yourself to digital screens to avoid disruption. However, there are some mobile phones have also been modified to include a night mode that limits the amount of blue light on your screen while browsing.

Add aromatherapy to your bedtime ritual

Essential oils can generally have many distinct advantages, such as combating some viruses and enhancing your immune system to relieve anxiety. Also, it can be an effective way to improve your sleep and relaxation.

While the study on the use of essential oils is scarce, it is commonly acknowledged that lavender essential oil is considered a healthy sleep remedy. Lavender promotes relaxation like no other fragrance with calming characteristics that assist regulate emotional and mental stress, enhance moods and relaxes nerves. It’s no wonder that when you think about calming aromas, lavender is the first fragrance on top of the mind. Using a diffuser with the scent of lavender in your bedroom will help you have a rejuvenating sleep, meaning you will wake up more alertness and be prepared to tackle the day.

Turn your bedroom into a spa-like atmosphere by trying lavender and rosemary mixtures; this coupled with the combination of aromatherapy and relieve stress.

Try meditation

If you don’t get sleepy at a certain time, don’t get stressed out if you can’t stick to your plan. Get up and do a little more of your favorite relaxation sleep practices such as meditation.

Aside from helping you improve your concentration and anxiety; meditation can help you create a sacred space in your mind between you and your inner self. Also, practicing mindfulness meditation can enhance your self-awareness and prevent yourself from doing things that could affect your sleep pattern such as using mobile phones while in bed or drinking caffeine in the afternoon.

Lifestyle

Donnette Russell-Love on How Policy Changes Are Reshaping the Immigrant Experience in America

Published

11 hours ago

January 16, 2026

Michelle Langton

What happens when the rules for chasing the American dream keep changing? For millions of immigrants, the answer is anxiety, confusion, and a constant fight to stay one step ahead of shifting policies that can decide their future overnight.

This is the reality that Donnette Russell-Love, attorney and CEO of Immigration Care Service, faces every day. With a career built on both courtroom experience and compassionate advocacy, she has become a steady guide for individuals and families navigating one of the most unpredictable legal systems in the world.

A Changing Landscape

Over the years, U.S. immigration policy has shifted from being opportunity-driven to increasingly restrictive. Donnette Russell-Love has seen how these changes have reshaped not only the process but also how immigrants are perceived. She believes that leadership plays a major role in setting the tone; each administration influences whether the focus lies on inclusion, enforcement, or deterrence.

Under the current administration, the path to the American dream has become much narrower. There has been a stronger push to limit humanitarian provisions for people fleeing unstable conditions, less tolerance for long-term immigrants with even minor offenses from years ago, and growing efforts to challenge birthright citizenship.

These policies reflect a clear shift in how the United States approaches immigration. For many of her clients, the rules that once offered hope now feel like walls. Yet, her mission remains the same: to help them find a way through, one informed decision at a time.

Guiding Clients Through Constant Change

In an environment where laws and regulations can change faster than people can adapt, Donnette’s approach is built on preparation. She doesn’t just focus on forms and paperwork; she focuses on context. Her process starts with understanding each client’s story, background, and long-term goals. From there, she helps them see not just what’s required legally, but what’s likely to be asked, reviewed, or challenged along the way.

For her, education is the most powerful defense. She believes that informed clients are stronger, calmer, and more confident when facing interviews or hearings. She spends time explaining how new rules apply to their situations and how small details, like old records, travel history, or documentation, can make all the difference.

Her deep understanding of immigration stems not only from her legal training but also from her background in compliance and risk management. These skills have shaped her proactive style, allowing her to anticipate potential issues before they arise. Instead of reacting to policy shifts, she prepares her clients to adapt to them.

Leadership That Balances Law and Humanity

Running a law firm in such a turbulent field requires discipline, empathy, and vision, qualities that Donnette has cultivated over years of leadership. As the head of Immigration Care Service, she manages the balance between legal precision and genuine human care. Her team works closely with clients from diverse backgrounds, ensuring they receive not only sound legal guidance but also emotional support during uncertain times.

She also emphasizes the importance of staying grounded. Her philosophy is that immigration law is not just about policies or procedures, it’s about people. Every case represents a life story, a dream, or a second chance. And while the system may grow more rigid, her role is to help clients see that persistence and preparation can still lead to opportunity.

Moving Forward with Purpose

For Donnette Russell-Love, the work doesn’t end with one case or one victory. It’s about helping her clients understand the bigger picture, that success in immigration is not only about following rules, but about knowing how to navigate them with clarity and confidence.

She recognizes that the path to legal residency or citizenship is harder now than ever before. But her message is one of resilience: knowledge and preparation still open doors.

In a time when immigration policies seem to shift with every election cycle, Donnette’s approach stands out for its steadiness and humanity. She reminds her clients and the broader community that while laws may change, the pursuit of hope, belonging, and a better life remains constant. And with the right guidance, that pursuit is still worth every effort.