Tag Archives: exercise daily

6 Ways to Get More (and Better) Sleep

6 Ways to Get More (and Better) Sleep

By Guest Blogger, Elise Morgan

Image by pexels

  • Exercise Daily


Exercising regularly is one of the best ways to improve your sleep and is even backed by science – adults that exercised took half the time to fall asleep and slept 41 more minutes per night than those that did not exercise.

Physical activity not only contributes to more restful sleep, but also increases time spent in deep sleep. This helps to boost your immune system, while also supporting cardiac health, controlling stress, and minimizing your anxiety.

  • Stick to a sleep schedule

Do your best to follow a nightly plan where you will be in bed for 7-9 hours every night, and if possible, go to sleep and wake up at the same time every day. By limiting the differences in your sleep schedule, your body’s sleep-wake cycle will be reinforced, letting your body know more effectively when to wake up in the morning and when to start winding down at the end of the day.

  • Optimize your room for comfortability 

Your sleep environment is key to getting more rest and is crucial in how you feel when you wake up. If you’ve been getting up in the morning with an achy body and a groggy mind, be sure you are sleeping on comfortable mattresses and pillows that are right for your body and sleep preferences. If your mattress is no longer feeling supportive and comfortable, it may be because it has exceeded its life expectancy – about 7-10 years depending on the quality.

  • Find your wind down routine

Another great way to get more sleep is to create a pre-bedtime routine that helps you wind-down. Relaxation techniques before hopping into bed have been proven to improve the quality of your sleep and is even oftentimes used to treat insomnia.

Consider listening to relaxing music (think: ocean sounds, rain noises, light classical music, etc.), reading a book, meditating, and even deep breathing techniques to find the best method to help put you to sleep.

.     Make Sleep a Priority 

It’s important to understand that your body needs sleep, and that you should not be prioritizing your daytime activities when it’s time for bed. We have all been guilty of letting television, the internet, our phones, and even our relationships infringe upon our sleep, but we need to respect the amount of rest that our bodies demands and adhere to these requirements.

  • Paint your room a “cool” color for tranquility

When all else fails, consider some redesigning to optimize your sleep. To make your room more serene and calming, consider painting the walls blue – studies show that those who slept in a blue room got a better night’s sleep, and slept more on average.

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.

A Guide To Converting Your Sedentary Lifestyle

A Guide To Converting Your Sedentary Lifestyle

If you currently lead a fairly sedentary lifestyle, getting fit and active can be quite difficult. However, this guide will give you some valuable information to get started. It’s never too late!

Make Small Changes Every Day

Instead of jumping straight into a hardcore workout routine, try making small and simple changes each and every day. For example, every little step you take can make a difference to your health and fitness. Park further away from your destination. Do whatever you can to walk more every day. If you sit down most of the day at work, make an effort to get up every so often and go for a short walk to get a glass of water. Don’t allow yourself to sit there for too long!

Have So Much Fun You Forget You’re Working Out

If you think you hate working out, you’re not going to have a great time on the treadmill or doing something really boring. This means you should have so much fun that you forget you’re working out at all. What do you think you’ll really enjoy? Maybe a dance class would be great for you, or even just going on a couple of bike rides a week. Just make sure you get bicycle insurance to stay safe.

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Come Up With Compelling Reasons To Change

You need to have some compelling reasons to want to change what you’re currently doing. For example, do you want to look amazing for your next birthday? Do you want to compete in a competition? Find as many reasons as you can to change. There are so many obvious ones out there, from living longer to looking amazing no matter how old you are.

Commit To Just A Few Small Workouts A Week

Make the commitment to do just a few small workouts a week. If you’ve never worked out before, just 2 or 3 could help you to see a big difference, and it won’t feel like you’re killing yourself. As you get fitter, you can up your workout intensity and volume. There’s no need to rush, because this is a lifestyle, not a race.

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Monitor Your Progress

Monitoring your progress should help you to keep going. You can monitor your progress by writing down your speed, weights, reps, and anything else that will help you to see how well you’re doing. You can also take your picture each week, and measurements to compare with previous weeks. Don’t feel sad if you don’t see much of a change week on week. It’s happening, and any progress is better than no progress. In fact, the best progress happens slowly, as studies show it’s more likely to last. Just make sure you don’t rely on the scale to monitor your progress. They can be ok when used occasionally, but they can also be seriously inaccurate. If you train hard, lose fat, and build muscle, there’s every chance your body shape will look incredible while you appear to be heavier on the scales!

Tia, and TipsfromTia.com  is trying to keep you looking good and
feeling good, from the inside out. If you’ve got a problem or a tip email me! Be sure to Like and share on Facebook or Follow on Twitter or Instagram.