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

The Future of Education Through Patricia Vlad’s Eyes

Published

1 day ago

December 12, 2025

Michelle Langton

The traditional systems that once defined learning, rigid curricula, standardized testing, and a narrow focus on academic performance, are increasingly being questioned. And why is that?

Starting in the 1880s, thinkers like John Dewey advocated for a shift in teaching methods, leading to the rise of progressive education. Unlike traditional models that emphasize rote learning and job preparation, progressive education puts students at the center of the learning experience. Changemakers like Patricia Vlad also believe that hands-on, experiential learning is the key to deeper understanding. This approach prioritizes critical thinking, curiosity, and personal passions, encouraging students to become lifelong learners who actively engage with new ideas and problem-solving. Schools and parents that embrace this model focus not just on what students need to know but on how they can continue to grow and adapt throughout their lives.

As the world changes, so do the skills, knowledge, and adaptability students need to succeed. The future of education is about personalization, inclusivity, emotional intelligence, and meaningful learning experiences.

With years of global teaching experience, Patricia has seen firsthand how different education systems approach learning. She believes that the future of education must embrace neuroscience, technology, and self-awareness to create a system that is not just efficient but also empowering for students.

“Education should be about more than just passing tests. It should equip students with the skills to navigate life, understand their strengths, and feel empowered in their learning journey,” Patricia emphasizes.

The Future Belongs to the Emotionally Intelligent

Unlike technical skills that may become obsolete with automation, EI – our ability to understand and manage emotions, build relationships, and navigate challenges, remains uniquely human. It plays a crucial role in self-awareness, resilience, effective communication, helping individuals excel in both personal and professional life.

When it comes to EQ, think of it like this: Kids with strong emotional intelligence are better at handling stress, resolving conflicts, and overcoming challenges. Studies suggest that EQ is a stronger predictor of long-term success than IQ. And let’s be real, no matter how advanced AI gets, it will never replace the depth and impact of human connection.

How LevelUp Cultivates Emotional Intelligence Through Patricia’s Coaching

1. Learning Will Be Personalized and Strength-Based

Instead of forcing students to fit into a system, education will be tailored to each child’s learning style, strengths, and interests. Neuroscience-backed methods – such as learning based on attention spans, emotional regulation, and brain development research – will be used to create adaptive learning environments, allowing students to progress at their own pace.

Through tools like LevelUp, which incorporates the Big Five Personality Model, teachers and parents will have a better understanding of a child’s cognitive profile, enabling them to offer more personalized support.

2. Emotional Intelligence Will Be a Core Part of Learning

The future classroom won’t just cover maths, science, history, or even language – it will also focus on self-awareness, empathy, and social skills. As research shows language doesn’t just communicate thought; it actively shapes it. The intentional use of language can influence how the brain processes emotion, memory, and social connection – making it a powerful tool for developing emotional intelligence.

LevelUp integrates EI into its framework, ensuring students not only understand themselves better but also build confidence, manage stress, and develop strong interpersonal skills.

3. Education Will Be More Interdisciplinary

The future of learning will move away from isolated subjects and toward interdisciplinary education, where concepts from different fields are connected and applied to real-world problems.

For example, students might blend neuroscience with psychology to understand learning processes or combine technology and art to develop creative solutions.

4. Technology Will Support, Not Supplant Human Connection

In the classroom of the future, meaningful engagement between students and teachers will remain at the heart of learning. Peer collaboration, hands-on projects, and real-time feedback from teachers will continue to be irreplaceable elements of education.

Technology will play a supporting role enhancing, rather than dominating, the learning process.

Whether through gamified modules, virtual simulation, or adaptive platforms, tools like LevelUp will be used intentionally to deepen understanding and personalize feedback, always in service of human connection, not as a substitute for it.

5. Schools, Parents, and Students Will Work Together

Education won’t be confined to the classroom. Parents will play a bigger role in guiding their children’s learning, using tools like LevelUp to track progress, support emotional development, and encourage curiosity at home.

By strengthening the parent-child-teacher connection, education will become a team effort, ensuring every student receives the support they need to reach their full potential.

A Future Built on Empowerment

By combining neuroscience, technology, and emotional intelligence, Patricia is helping to reshape education into something that prepares students not just for exams, but for life itself.

A truly effective education system values each student’s creativity and passions—not just their ability to recall information. Instead of just delivering information and expecting rote memorization for test scores, teachers encourage active, hands-on learning through projects, experiments, and peer collaboration. This approach allows students to explore topics that genuinely interest them, making learning more engaging, meaningful, and personal.

The LevelUp platform, developed under Patricia’s leadership, is contributing to a growing shift toward education that is rooted in self-awareness and real-world readiness. Additionally, emotional intelligence is a core part of learning, not an afterthought.

One story that sticks with Patricia is that of a student named Ethan, who had always been labelled “distracted” in class. His teachers described him as bright but inconsistent, often zoning out or fidgeting during lessons. When his LevelUp profile revealed high reactivity and strong openness, a new picture emerged: Ethan wasn’t disengaged—he was overwhelmed by too much information at once and thrived when topics were explored through hands-on, creative activities.

With this insight, his teacher began breaking tasks into smaller steps and introducing art and building projects tied to the curriculum. For the first time, Ethan started raising his hand during class and even stayed back after school to show his work. “We’d been trying to ‘fix’ him when all we needed was to understand him,” his teacher later shared.

It was a small shift, but for Ethan, it changed everything.