6 Healthy Habits to Improve your Sleep

 

Sleep is the golden chain that ties

Heath and our bodies together

By Thomas Dekker

Introduction

A fresh mind is crucial for mental and physical health, as lack of sleep increases the risk of heart disease, strokes, and dementia. Adopting healthy habits can improve sleep and maintain fitness and activity levels, ensuring a healthy balance between mental and physical health.

 Here are six healthy habits that we can adopt to improve our sleep and maintain fitness and activity levels.

Habit 1 - Maintain a consistent sleep schedule:

The quality of your sleep is crucial. Your mind and body will initially have trouble understanding your sleeping schedule, but eventually your body will learn to follow the rhythm of your bedtime routine. In this manner, you can enhance your sleeping habits by taking a simple step that will shorten the time it takes to fall asleep. If you stick to your sleep schedule every day, you'll notice improvements.

 

Habit 2 - Screens should be turned off at least an hour before bed.

All the gadgets like mobile phones, TVs, and tablets should be turned off as they disrupt melatonin production, this is the hormone that helps you sleep. Replace screen time with calming alternatives like reading, or simply dimming the lights and listening to the soothing music that calm your mind to make you sleep peacefully.

 

       

 

Habit 3 - Perform a regular 5-Minute Relaxation Ritual

Light exercise like deep breathing, light stretching, or even a short meditation. These small activities slow your heart rate and clear your mind to raise immunity, and stress free mind . A few quiet minutes of mindfulness can work wonders. 

  Habit 4 - No Heavy Meals, Caffeine, and Sugar Late at Night

Having a good eating habit also helpful to improve your sleep. Eat healthy and on time. Try to finish dinner at least 2 hours before going to bed or have light snacks or a glass of warm milk. Avoid having caffeine or sugary snacks or desserts. 

Habit 5 - Shower or Bath

To keep your body relaxed, take a warm shower in the evening. As your body will be relaxed after a shower, it helps you to fall asleep and be less stressed out from the day's work.

Habit 6 - Make a to-do list

To keep yourself relaxed from all the worries. Write down anything that comes to your mind, any task, ideas, or worries, etc. This will keep your mind at rest that everything will be fine as you have written it on the paper. It’s time to rest now.

A Friendly Suggestion

Developing a good sleeping schedule doesn’t have to be complicated make it simple. Just start with at least 1 or 2 habits and gradually build your routine from there.

Our target is to prepare our body and mind to rest and relax, so sleep comes naturally.

Happiness consists of getting enough sleep.

Just that, nothing more.

Robert A. Heinlein

a) Which habit are you going to try tonight?

b) Do you have your own evening routine that works well?

Share your thoughts in the comments below — I’d love to hear them!

 

 

 

Little Moments of Happiness

 

The happiness of your life depends upon the quality of your thoughts. Marcus Aurelius

             

 Don’t ever wait for happiness to come to you and say, “Hi.” Cheerful moments never come to your doorstep and greet you. You are the key person to identify your happy moments or find them; for that, you have to be inquisitive to search for your own happiness. 

If you want to be happy, never wait for the larger-than-life moments of happiness. Try to cherish the little moments that may be around you but you are not making an effort to get a hold on them.

 How to find Happiness in Our Lives

 

  Be open to discovering your own happiness first. We sometimes miss the quiet, pleasant, and joyful moments that are whispered or concealed in the busy rhythm of our day because we never pause to breathe. However, upon closer inspection, we discover it strewn all over, as if strong sunlight were filtering through curtains.

 Noticing These Little Sparks of Happiness

 Lately, I’ve started noticing these little sparks.

Like when I stand on the balcony in my room and listen to the birds chirping, their sound makes me calm and peaceful. It looks like everyone is welcoming another new day in their life.

How the sky blushes pink just before the sunset—sometimes I think that beauty is all around me, but I never realized that it makes me happy.

When I am feeling down, and I listen to my mother’s words that “don’t worry, everything will be alright,” it makes me feel that I will face all the challenges and worries of my life.

These are not grand moments.

But they make me feel happy and at peace.

Sometimes, just a cloudy day or a cool breeze keeps you in a happy mood. You feel like hanging out with your friends, watching a good movie, or listening to your favorite music….

Experiencing the glitter of happiness 

    

 I once witnessed a young girl playing in the park with her friends. She was laughing and blowing bubbles, which seemed to be tiny, flying dreams that would one day form a wonderful memory that she would remember. I stood motionless for a moment. I smiled for no apparent reason other than the sheer satisfaction of being present at this wonderful time.

        Collect your precious Gems

 Now I’ve come to believe that we should not wait for our happiness to come and make us happy. The moments of happiness are the precious gems that we collect, gently, along the way.

• A compliment that came just when you needed it the most

• A shared laugh with your loved ones over something silly

• A meal with your loved ones 

• Good weather with your favorite snacks and tea or coffee

• Meeting your favorite person after a long time.

                           

Happiness is a Thing of Now 

by: Gladys Taber

 

I know everyone is in a hurry. But I’m trying to slow down.

To take a breath, to listen, to feel.

To hold on to these fleeting, cheerful moments before they pass away.

Because at the end of the day, when I close my eyes, it’s not the elegant things that come to mind.  They will be the small ones that bring a smile to my lips, and they make me feel incredibly alive.

So here's to the little moments

They may be small, but they are never insignificant. (Dr. Seuss)

Now it’s your turn

1. I’d love to hear some of your little moments that bring you happiness in your everyday life.

Or

2. How do you remind yourself to slow down and appreciate the simple things?