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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
If you consider mindfulness to be a new age fad, or just another latest buzzword, then think again! With everyday pressures and stresses on your lives, it sometimes becomes arduous to feel motivated, and with the whole weight of the of the globe on your shoulders, you may sometimes become sad with your life. That is why, mindfulness has been around for many centuries. It is an approach associated with awareness that comes when you pay attention, on purpose, in the current moment. It helps to improve your mindset and the way you live. Here are some mindfulness techniques that will make you a better person:
1. Practice A Breathing Exercise
This is the easiest way to bring the power of mindfulness to your daily life. It includes a brief and simple meditation routine. All that you need to do is sit still and focus on your breath as it goes in and out of your lungs, without forcing or pushing your breathing. You just have to observe it and focus on it. In case other thoughts creep into your mind and begin to distract you, do not worry. Acknowledge those thoughts, and resume your focus on your breathing pattern each time. You must do this for 15 minutes everyday. You will immediately experience a feeling of calm. This in turn will help you to be more aware of your feelings and thoughts with a greater degree of calmness. And with this awareness, comes the feeling to freely choose appropriate and effective responses in stressful situations rather than losing your equilibrium.
2. Establish Mindfulness Triggers
It is suggested to set up some triggers, in order to constantly remind you throughout the day to relax, and also practice mindfulness. For instance, when your phone rings, take a deep breath before answering the call, and completely focus on what the other person is saying without any multitasking. Another example, when you come to a red light, or just before entering a conference, use it as a trigger to be mindful for just a moment. It will help you to become self-aware, thereby completely transforming you and also inspiring others.
3. Spend Time In Nature
This is another technique of practicing mindfulness that will help you to become a better person. Take a walk in your garden or park, or anywhere in nature everyday, on your own. Observe your surroundings, immerse yourself in the environment, do not answer any phone calls, and also resist the urge to Facebook then. Just be mindful of the nature’s sounds you hear, and reap the benefits of this technique completely.
These techniques will definitely help you to become a better person – they are wonderful tools to be happy, calm, and centered in any situation, and improve your overall quality of life. So try them right away!
Change is something a lot of people strive to achieve. However change is very hard. Everyone wants to change and develop habits that make them better people. This is not always easy since there is a certain way that people are used to living their lives and doing things. Getting away from a comfort zone is difficult and therefore, most people find themselves back to square one repeating the same things they used to do. There are creative ways to help yourself stick to your goals and actually make them a part of your new life.
One of the creative things that can make you stick to your goal is a habit of always anticipating. It is very important to look forward and figure out some of the things that have the capability of derailing your progress. This is important because often times, we plan for change but we never actually try and see some of the things that might interrupt out progress. If you plan some of the potential destruction’s in your mind, it helps you incorporate them in your plan in a way that enables you to stick to your goals even when the disruptions take place.
Finding a suitable path when an obstacle rises is another great way to stick to your goals. When faced with an obstacle, many people tend to lose their focus and slowly go back to how they were before setting the goal. This can be frustrating for most people and it can actually cause one to lose faith in themselves. It is therefore important to have a path which you intend to follow when an obstacle comes your way. Having a path always keeps your mind in the game and enables you to focus on what you want to achieve.
Last but not least, make it a point to always learn from the setbacks you face instead of giving up on the goal. When you fall, you need to pick yourself up and keep going. You need to ask yourself what made you fall? How can you prevent the obstacle from happening again? What lessons can you learn from it? And keep moving towards the goal.
Every worthy goal always has setbacks and most of the time, you will move one step forward and two steps backward. Maintaining your focus when the going gets tough is what actually makes moving towards the goal worthwhile. By the time you achieve your goal, you will have grown as a person.
It is an undisputed fact that the world becomes more competitive with every sun that sets. It has become harder to succeed financially and in other spheres of life without putting in more and more effort in whatever you do. However, it is typical of the human genealogy that one will break down at some point if there is too much pressure. More and more people are seeking resort in such techniques like meditation so that they can notch up their performance. Below are three ways in which meditation can help you achieve a better quality of life while improving your performance at work.
The basic fundamentals of meditation entail achieving a state of self-awareness and peace of mind. You are not supposed to think of anything but just concentrate on the rhythm of your breath. Consequently, you will learn how to focus all your energies on a task at hand. Some gurus even assert that it is possible to meditate while working. If you can focus your thought to a single task at a time, you will achieve better results, complete tasks in less time and live a happier life noting that it is unlikely to be stricken by stress when your mind is focused on a task.
Increase your creativity
It has been proven that people who meditate will eventually be more creative than those who are yet to discover this free recipe for success. If you take some time alone and allow your being to achieve a state of relaxation, the mind will automatically begin working more efficiently. The right side of the brain which is responsible for generating new ideas will especially benefit more from meditation. Whether you are sports person, an innovative genius or an entrepreneur, you can be sure of being awed by how far your capabilities extend when you begin meditating.
Rejuvenate your energies
Meditation is an effective technique which has been used for ages by people who needed to rejuvenate their energies. Some people’s performances deteriorate because they have depleted their energies and now experience low motivation after having remained devoted to their work for so long. Before you begin conditioning your mind to believe that the only way through which you can escape your exhaustion is by taking a vacation, start dedicating some of your free time to meditation and see how relieved you will feel after every session. Lastly, note that meditation is not as easy it sounds. Most people will need guidance before they can start meditating on their own.