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Top tips for getting a great night’s sleep

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Getting enough sleep is essential for maintaining good mental and physical health. When we don’t get enough high-quality sleep, we can feel grumpy and find it difficult to concentrate throughout the day. If you’re struggling to catch enough Z’s, check out our top tips below that will help you sleep soundly.

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Declutter your bedroom

Did you know – a messy bedroom can have a direct impact on your quality of sleep? According to an article by Good Housekeeping, a study has found that people with untidy, cluttered bedrooms “take longer to fall asleep than those with neat and tidy rooms – leading to increased tiredness”. So, if you want to get a great night’s sleep, give your bedroom a tidy, putting everything in its rightful place and popping as much as you can into storage. This will make your room a much more calm and restful space.

Stay away from screens before bed

It’s also worth reducing your screen time before bed, as this can also help you drop off to sleep easier. TVs, smartphones, and other devices emit light which can interfere with your body’s internal clock. The sleep foundation state that the artificial blue light “suppresses the release of the sleep-inducing hormone melatonin and makes it more difficult to fall asleep” and also “delays the onset of REM sleep”. For this reason, you should stay away from screens around an hour before bedtime to help improve your sleep.

Get the temperature and light right

Your ability to sleep is affected by the light and temperature of your bedroom. Our bodies recognise when it is time to sleep by the setting of the sun, so making your room is as dark and cool as possible will improve the quality of your sleep. If you have issues with light infiltration, invest in some blackout curtains to make your room darker. If you often find your room is too warm, then try opening a door or window to increase air circulation. You can also try improving your sleeping pattern by popping a light-based wake up alarm on your bedside tables – which slowly wakes you using natural-looking light.

Try relaxation techniques

There are a whole host of relaxation techniques that can help you to wind down before bed. It’s worth trialling a few different things to see what works best for you. For example, you could sink into a long, warm bubble bath before bed to relax the mind and body. You could also try yoga or meditation – there are plenty of videos to follow online as well as apps to aid meditation. Or, you could simply get lost in a great book, or listen to calming music.

Why not try these tips today and see how they may help you to get a great night’s sleep?

 

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The 3 don’ts for a healthy body mindset

Many of us have added a bit a weight in this lockdown. It is tricky to stay active indoors, especially when you have no where to go. I am quite conscious of my weight. I know when I have added a few pounds and I don’t need to weigh myself to check this. Extra weight is something I can feel because I am so in tune with my body. I haven’t added any weight in this lockdown because I eat right, stay active and I usually don’t put on weight to be honest. If anything, I tend to lose more than I gain, which is something I am also working on.

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The 3 don’ts for a healthy body mindset

It is super easy to get obsessed with your weight. I know many people who weight themselves regularly to make sure they have not added a few pounds. It is fine to keep track off your weight but you also need to ensure you don’t get obsessed with it all. Here are a few don’ts for a healthy body mindset.

Don’t count your calories

This is something I have never done but I know a few people who count the calories in everything they eat. I think that is taking the whole weight management thing overboard. It is not ok to count the calories in everything you eat especially when you are not overweight.

Don’t compare yourself with celebrities or influencers

This is easily done thanks to social media and blogs, but it is a big no-no because comparison is the thief of joy. Comparing yourself to those with the “perfect body” will do put body mindset no favours. Focus on yourself and stop comparing to achieve a healthy body mindset.

Don’t weight yourself 5 times a day

Worrying over how much weight you have put on will not help you in away. It is fine to weight yourself sometimes while trying to lose but weighing yourself everyday is a no-no, and so is weighing yourself 5 times a day.

At the end of the day, loving all parts of yourself is the most important thing. You should make sure you do what is best for your mental and physical health, and keeping an eye on your right is very important. However, there is a thin line between keeping tabs of your weight and being outright obsessive. It is best to not cross that line for a healthy body mindset.

Have a great week.

 

5 reasons you shouldn’t use your phone whilst driving

Just quickly skipping the next song on your playlist, glancing at that message you just received from your mom or replying to that urgent work email that your boss just sent across. All of these sound like things we use our smart devices for every single day, but when we add in the element of driving and being behind the wheel, these simple acts suddenly turn deadly.

Using your phone whilst driving can cost lives, and thousands of innocent people every year, drivers, cyclists and motorists alike, fall victim to the negligible and utterly selfish actions of others – click the link if you’re looking for Jewish lawyers near me.

We’ve all been there, been tempted to check out phones to satisfy our curiosity whilst driving. Afterall, it's only for a couple of seconds…what could happen? The truth is that when we’re behind the wheel every second counts and you need to be completely focused on what’s ahead.

 

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Here we’ve compiled 5 reasons you shouldn’t use your phone whilst driving.

You’re more likely to crash

As mentioned above, when you’re behind the wheel you need to have your wits about you and your concentration firmly on the road ahead. Sadly, looking at your phone, replying to messages and skipping the songs on your playlist even if it’s just for a moment, makes you more likely to crash your vehicle or make a catastrophic mistake behind the wheel. It’s just not worth it.

You’re risking the lives of others

Even if you’re not wholly bothered about your own safety, you should take a moment to consider the other lives you’re putting in danger. From pedestrians on the street to the people in other cars, cyclists, motorbike riders and the passengers in your own vehicle.

 

It’s illegal!

Depending on the state that you’re in, you may find yourself on the wrong side of the law if you’re caught using your phone behind the wheel. If you’re caught by the authorities then you can expect a fine, if you cause an accident then jail time is likely.

Your reaction time is slower

Studies have shown that when you’re using your phone behind the wheel, your reaction time is significantly reduced. Making a crash all the more likely.

All you have to do is pull over

If you can’t possibly go any further without checking that notification then all you need to do is pull over. You don’t need to use your phone behind the wheel!

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