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

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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.

The idea of Bigtime Daily landed this engineer cum journalist from a multi-national company to the digital avenue. Matthew brought life to this idea and rendered all that was necessary to create an interactive and attractive platform for the readers. Apart from managing the platform, he also contributes his expertise in business niche.

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Lifestyle

Lars Dybkjær is very Annoyed with Rude Travelers

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Lars Dybkjær

We do have rude and arrogant people in our societies. They live on their own and care about no one around. You and the others of the society might be habituated with those people. But unknown people of a new place would not accept rudeness and arrogance very easily. It is a matter of your reputation when there is a rude traveler with you on a trip. Lars Dybkjær hates those people who do not have respects for others.

You have to keep all of your egos aside while traveling to somewhere new. Not for Lars, you have to do it for your own. Having a wrong relationship with the locals will not give you well results. Even when you are rude to the hotel staff where you are staying, it will not end well for you. According to Lars, there are a few important aspects of showing good behavior. He mainly chooses them from his personal experiences. We are going to discuss them in the following with proper description. Once you go through this article, the benefits of good behaviors will be clear to you.

Do have control over your drinking habit?

When you travel, the idea is having the most recreation it is possible. Some travelers take this idea in the wrong way and plan about drinking most of the days. It may give you a little bit of relaxation but you can hardly get any benefit from it. Lars Dybkjær mentioned the drunk travelers are both rude to their traveling partners as well as the locals.

If your wife watches you misbehaving with a random traveler or a local, she would easily be embarrassed. The same idea goes for your friends as well. On the other hand, drinking excessively increases the chances of getting robbed. Besides spending money on doing nothing, you are going to get bare recreation from drinking.

Instead of drinking, Lars would suggest looking for new experiences like bungee jumping, sky diving. When you are sailing in the sea, it is good to have experience in sea diving. All of the simple things can bring good memories for your travel book. It will increase your interest in traveling. So, follow Lars Dybkjær and you would never be disappointed with traveling at all.  

Follow the advice of the locals

It is very common to get scammed while traveling to somewhere new. That does not mean every people in this world are bad. There are a lot of good people who are present to help you without any conditions. If you are rude to those people, there will be no one wanting to help you. And when you are in a new place, it is very much important to get help.

That is why Lars suggests travelers to be good to the locals. When you will get a piece of advice, you will have the liberty to evaluate it. If it sounds legit to follow, there may not be any harm. It may save you from getting robbed as well as saving a couple of bucks. Lars Dybkjær would still suggest doing some proper research on the local environment of the place you are visiting.

Behave properly with the people around you

Lars Dybkjær always advises travelers to be good to others. You never know who will turn out good for you. From his experience of traveling the world, he has seen a lot of people. Some were scammers and some were good people. The number of good people is still greater than the scammers in almost every regions.

If you ever get betrayed from believing someone, there is no need to behave poorly with others for that. Coincidentally you may also lose the chance of getting help from the good guys too. Lars Dybkjær spends extend the amount of time researching and also act well to others. It helps him to stay secured in every possible way.

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