Tag Archives: Physical activity

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.

Health Tips For A Happier Life

Health Tips For A Happier Life

Being healthy isn’t something that can be achieved by simply filling your plate with greens and hitting the gym a few times a week. Obviously, both of those things will help to make you healthier but there are so many aspects of the mind and body that have to be considered if you want to lead both a happy and healthy life. What some people don’t realize is that those two things are linked. If you want to be happier then you need to look after yourself; the physical and mental aspects of your health rely on one another. Here are some health tips for a happier life.

 

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Work on your mental health.

Knowing that you’re struggling with your mental health is only half the battle. You need to find ways to work towards overcoming your mental problems. Your mind is just as important as the body when it comes to being not only happy but healthy. Physical activity can help to reduce stress and stimulate the mind. Meditation can also help you to focus on your body and the present moment. Still, not everybody finds it rewarding or helpful to attempt to directly alter their own thoughts. If you’re having mental struggles then it might seem impossible to overcome them using nothing but your own mind (the mind is the thing that’s unwell, after all). You might want to check out some mind machine reviews because these electronic devices can use light and sound to alter your mental state. They can soothe your brain into a state of meditation but also serve to help you focus and concentrate. You might have to try out different methods when it comes to improving your mental health but the point is that you can’t ignore it.

 

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Quit bad habits.

At the end of the day, even those who eat well and exercise frequently are at risk of health problems developing in later (or even earlier) life if they have other bad habits that affect their health. And this extends beyond physical damage; many habits and addictions can lead to unhealthy thought patterns and stress as a direct result (you might be overindulging as a way of ignoring mental struggles). Obviously, this doesn’t mean you have to deny yourself all treats in life. We all deserve a little reward now and then for dealing with the stresses of school, work, or general life. However, there’s a point at which an occasional treat becomes over-indulgence. You need to learn moderation if you want to be healthy because overconsumption of anything can be bad for you.

That’s why you need to think about all the habits you have that might be excessive and causing you damage in the long-run. The occasional chocolate bar is fine but overloading on it after every meal is not. The occasional glass of wine is fine but too much alcohol can damage your liver and your mind. As for smoking cigarettes, that habit can lead to lung cancer and other health problems (even in moderation). Quitting bad habits is about considering what you consume or do to your body. Whilst you may not notice the effects of bad habits whilst you’re young, you certainly will after a few years. The best way to kick a habit is to take gradual steps away from it. Switching to e-cigarettes can help smokers. Drinking decaffeinated coffee can be a substitute if you drink a little too much caffeine. There’s always a way to wean yourself off a substance.

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.