29 Aug

Get Quality Sleep With 5 Simple Yet Critical Tips

Are you a night watcher? Do you sleep for less than 5 hours a day? If yes, do you consider it a problem? Yes or no, you should, why? It isn’t healthy, affects your performance and the worst part a health risk for your brain. Sound sleep is vital for your health, but circumstances might not allow you. Whether it is work, night outs or any other activity that come after day hours, you must always remember that your health comes first. If you’ve been looking for a solution, below are some of the tips to make your sleep better.

1. Stay Away From Coffee Or Anything That Disrupts Sleep Before Bedtime.

Unless it is a prescription medicine from a doctor, stay away from it some hours before your bedtime. You should be aware that coffee works best to keep you awake. Why would you want to take it at night? Simple, to stay awake. If you are fond of making coffee at night, you have no option but to let it go. There are other culprits such as Nicotine, alcohol and the rest that works the same. If you can’t let go, you can at least change the time you include them in your diet.

2. Exercise: Get Up From The Couch And Do Something Useful

If you understand the purpose of sleep, then you should know that its main purpose is to make you rest. Why would you want to rest while you spent the whole day indoors watching boring television channels, playing video games or just sitting on the couch doing nothing? Your body will not allow you to do that. Unless you are sick, you must give it the reason it should spend all the day doing nothing and at the end of the day retire to bed in the name of rest. Nature won’t allow it, and the best way to deal with this is to take some walk or doing some workouts few hours before your sleep. Any exercise will make you feel tired and sleep soundly.

3. Create A Sleep Friendly Environment.

Unless you are a rock star, you can’t successfully sleep where there are lots of noises. Why would you listen to some music at night? Why not finish your arguments anywhere else apart from the bedroom? Make sleep an occasion. Give it the respect it needs. Let bedrooms be bedrooms and not a bar, a disco or an arena where titans fight each other with the crowd applauding to their demise. You will sleep soundly when your bedroom is quite, calm, warm and most importantly dark.

4. Set Your Bed Time And Be Disciplined.

You do keep time when it comes to work and what do you get after that? Salary. If I may ask, do you sometimes wonder what gives you the energy in the morning? If you aren’t sure, know it today, the number of hours you spend sleeping determines your performance at work. Having that in mind, why not keep time when it comes to bed time the same way you do for work? To ensure, you get the proper sleep you must set your bedtime and ensure that you sleep for not less than 8 hours a day.

5. Try To Recover Some Lost Sleep Time

There are some cases where your sleeping might be interrupted with situations that need urgent attention such as medical issues. You might be forced to wake up in the middle of the night and not find time to get back to bed. You can still make up for the time wasted by taking a nap during the day. What you must ensure is that you sleep at least 8 hours a day.

In summary, you don’t need a doctor to change your sleeping pattern. You just need to be aware of the benefits of sound sleep and work towards getting it. It starts with you and it is only you who can make it happen.

 

24 Aug

Top 10 Foods That Increase Your Energy Levels

There are those days you wake up exhausted and you have to pull yourself out of bed, even when you had a good night’s sleep. Such days can be long and frustrating, preventing you from accomplishing your goals. An increased energy level can definitely help you contribute to better quality life. The best way to boost your energy levels is through diet. Including certain foods in your diet can help boost and increase your energy levels. Here are 10 foods that increase your energy levels.

1. Nuts

Nuts are rich in magnesium, which helps convert sugar into energy. They are also full of healthy fiber and fats that will keep you full for longer. A handful or nuts, including almonds, cashews and hazelnuts, a day will provide you with benefits.

2.Coconut oil

This oil is a great energy booster thanks to its unique fatty acid composition, which includes medium-chain fatty acids. These types of fatty acids are easily converted into energy and less likely to get stored as fat. You can mix or blend the coconut oil into your tea or smoothie for maximum benefits.

3.Salmon

This is one of the best foods that increase energy levels. Salmon is rich in healthy fats, Vitamins, proteins and omega-3 fatty acids. It supports brain health and improves your mood.

4.Eggs

Eggs contain energy-enhancing minerals such as phosphorous, zinc and chromium. The high protein content contributes to fullness. Eat one or two eggs for breakfast to get rid of the mid-morning hunger pangs.

5.Citrus fruits

Fruits such as grapefruits, oranges and tangerines are rich in vitamin C. This vitamin acts as an immune system enhancer, an antioxidant, and helps in the absorption of iron. Consuming citrus fruits regularly provides you with enough Vitamin C, which keeps your energy levels in check.

6. Chia seeds

These seeds are rich in protein, omega-3 fatty acids and nutrients that increase energy. Chia fiber is uniquely hydrophilic, meaning they soak up a lot of water and form a gel. This gel helps keep you hydrated and provides long lasting energy. The seeds are also high in essential minerals like calcium. Just add a teaspoon of chia to your oatmeal or smoothie to reap all the energy boosting benefits.

7.Sunflower and pumpkin seeds

Sunflower seed and pumpkin seeds are loaded with protein, Vitamin B, omega-3 fatty acids, iron and magnesium. All this helps fight fatigue and boosts your energy. Apart from this, seeds help fight hunger, keeping you satisfied for longer.

8.Yogurt

Yogurt is full or Vitamin B, proteins and other nutrients. This makes it a great energy booster, especially when you need to jump start your morning. It provides your body with energy in a healthy way.

9.Beans

Beans are an excellent example of high energy foods. They are rich in protein that is responsible for giving you energy, and fiber that lowers your cholesterol levels.

10.Green leafy vegetables

Vegetables like spinach, kale, tomatoes and broccoli are packed with Vitamins, Minerals, folic acids, carotenoids and other nutrients. All these contribute to higher energy levels.

19 Aug

A List of 3 Ways To Be More Energetic In The Morning

Have you woke up in the morning and hit the snooze button 2 or 3 times before crawling out of bed? There are many ways to get more energy in the morning. Here is a quick list, 3 ways to be more energetic in the morning, that you could use daily.

#1. Wake Up At The Same Time Daily

Waking up at the same time everyday, even weekends, sets your body’s internal clock. People that do this will often wake up before the alarm even goes off, and be wide awake ready for the day. It helps if you also go to bed at the same time daily. An easy way to reset your body’s sleep-wake clock is to stop eating 16 hours before you want to wake up, according to a study done by Harvard Medical School. This is an internal survival mechanism that wakes up the mammal after 16 hours to eat so they don’t starve. As soon as you wake eat a healthy breakfast to jump start the end of the fast, and give your body a boost of energy.

#2. Get That Important Vitamin C

Drinking fresh orange or grapefruit juice first thing in the morning is a huge energy pick up. If you don’t have fresh vitamin C, you can buy vitamin C tablets to take every morning. The correlation between fatigue and citrus acid deficiency, has been documented in study after study. Vitamin C also helps you to absorb your breakfast nutrients better. In addition to eating or drinking citrus fruits, smelling them can also stimulate alertness. So grab some lemon, orange or lime fragrant lotion or essential oil, and put it somewhere you will smell it often.

#3. Have a Healthy Protein Rich Breakfast

Eating a proper breakfast has been preached in every health magazine and blog world wide. This is because food gives our body and mind energy. “A protein-packed a.m. meal helps your brain cells function properly”, says Joy Bauer R.D., author of The Joy Fit Club.
Consuming around 30g of protein in the morning will give you energy until the afternoon, and curb your appetite, so you don’t binge eat sugar laden, energy crushing foods. Foods like omelets, eggs, salmon, meats, yogurt, cheese, nuts, and seeds all contain lots of protein.

With these simple 3 ways to be more energetic in the morning, everyday will be a great day! Positive thoughts in the morning also go a long way to bring up our own energy! Remember to do these 3 easy energy inducing tricks to make the most of your day!

06 Aug

3 Traits of the Successful That You NEED To Copy!

 

Success is something that everyone wishes to attain. However, attaining success is not easy. If it was, everyone who needs it would have it. The most successful people in the world started at the bottom and worked their way to the top. Here are the 3 traits that successful people show that you NEED to copy!

1. Work Hard

Successful people know that they cannot get anywhere in life without hard work. They are guided by the basic science of life, which states that your input equals your output. They depend on their ambition and skills to get them where they desire to be in life. They do not depend on luck.
In addition, successful people make sacrifices to get to their desired position. They don’t complain about how hard they work because they know it will pay off in the end. They are always focused and nothing can stop them from working towards their dream.

2. Be Curious and Eager To Learn

Most people are narrow-minded and they don’t like to explore and learn new things. However, successful people are curious and always willing to learn. They are open-minded and always learning something new. They constantly ask questions with the hope of finding out more information.
They are aware that knowledge is a backbone to success. Therefore, they take advantage or apply what they learn in their lives. Successful people always want to learn about everything that they are curious about. If you are narrow-minded, it’s time to change. Be open-minded and you’ll be on your way to success.

3. Never Quit

In the world today, most people walk away from things they find too hard. However, successful people don’t do that. They love challenges. They face their challenges and work hard until they overcome them. Successful people would rather die than quit at a challenge they are facing. They have passion for what they do.

Their main goal is to be on top and be the best at whatever they do because that is where their passion and ambition lies. If you have been quitting when faced with challenges, it’s time to change. Face your challenges and work hard to overcome them. That way, you’ll find yourself joining the list of successful people. Quitters never win.

There you have it. The 3 traits of successful people that you need to copy. Emulate them and you’ll see a difference in your life. You can also share them with your friends. As they say, sharing is caring.

01 Aug

3 Ways To Improve Your Self Belief And Grow From Your Mistakes

 

Self esteem describes how we feel about ourselves. Our self esteem or sense of self worth is normally based on our perception of our abilities and how we believe other people accept and value us as individuals. We automatically find ourselves accepting those beliefs and they feel like ‘reality’ to us.

To be successful in goal setting you need to do more than just plan and write down your goals. You need to change your mind set and challenge some of the biggest fears that you have, and equally as importantly, develop your own self-belief. Goal setting can help you achieve success and happiness in your life. Remember, success in life is determined by yourself concept. You should therefore do everything in your power to improve your positive feelings about yourself while holding on to your humility.

Here are some proven ways to increase your self esteem:

– How do you feel about yourself?

Self-belief is how you feel about yourself. Self-esteem is determined by your internal feelings and evaluation of yourself based on your “perceived” self-image. If you are constantly comparing yourself to others and feel like you don’t measure up, your self-esteem suffers. In this life, one has the ability to change whichever negative self-images he or she has acquired. Sadly, many people never ask if the negative beliefs they have picked up are true.

Also, learning appreciation and gratitude is a sure-fire way to make you feel good. Acknowledge all your good qualities. Take some time to write down as many as you can. Read them over and over and feel the positive energy grow in you. Be grateful for the value of what you are gifted with. Reward yourself with whatever you feel you deserve.

– Success has to come from strength

Everyone has his or her own strengths including you. Your strengths have passions because they are the ones you must develop. Examine positions where you can apply your abilities and then get trained for them. Dream more about what you desire to accomplish and set an ambition to achieve it. You can accomplish what you focus on long enough. In order to develop your self esteem, you must love who you are, while acknowledging that your personal unique qualities make a valuable contribution to humanity. Know that people who in your eyes tend to be better off also have problems as well despite what they portray to you. Start to think more positive and circumstances around you will become more positive and this in turn will improve your self esteem.

– Growth

You must grow. Universal law mandates this. While you are reading this article stars are exploding, water is creating new lakes and streams and brand new babies are entering this wonderful world every single minute of the day! Our world continues to expand and grow and you are a part of this growth. Stay away from people you feel criticize you and make you feel inadequate and worthless.

Conclusion:

Improving and developing your self-belief into a positive is the best first step you can take on building the new you. Understand and accept these concepts and you are on the road to building your self-belief. Positive, positive, positive is the answer. Create positive thoughts toward your unconditional worth and unconditional love.