A man sleeping in bed

Tips To Help You Sleep Through The Night

Getting a good night’s rest is imperative to staying happy and healthy. When you do not get enough sleep, it shows up in other areas of your body. It could negatively affect your hormones, exercise performance as well as how well your brain functions. Not getting enough sleep could also impact your weight. If you are finding it difficult to stay asleep during the night, or if you find yourself going to bed really late night after night, here are some sleep tips that can help you sleep through the night.

More Bright Light Exposure During The Day

When you expose yourself to natural, bright light during the day, it will help balance your body’s natural rhythm also known as your circadian rhythm. This rhythm helps you stay awake during the day and tells your body when it is time to go to sleep at night. More bright light during the day will keep your rhythm healthy, improves your daytime energy and improves your nighttime sleep quality. It can also help you sleep longer during the night. Make sure you get some natural daylight and if that is not possible consider artificial bright lights.

Reduce Blue Light Exposure At Night

Another way to help you sleep through the night is to reduce your blue light exposure at night. Blue lights come from things like your cell phone and computer. Your electronic devices are not the only emitter of blue light, but it emits the most. There are a few things you can do to reduce your blue light exposure. First, consider wearing blue light glasses at night. Next, there are also apps you can download onto your computer or smartphone that block blue light on your laptop, computer or your mobile devices. Lastly at least two hours before you to go to bed, you should not watch TV and turn off any bright lights.

Avoid Late Coffee Breaks

Caffeine has many benefits, but having caffeine too late in the day can wreck your plans of trying to have a good night’s rest. Caffeine excites your nervous system, preventing your body from fully relaxing at night when it is time to go to sleep. Keep in mind that caffeine can stay in your system anywhere between six to eight hours. With this in mind, it is recommended that you should not drink coffee anytime after 3-4 p.m.

Avoid Long Naps

If possible, try not to take long naps. You should also avoid irregular naps. Remember your circadian rhythm? It is a very delicate system that should not be disturbed. If you sleep during the day, this confuses your internal clock. When night time comes around, your body may not be ready for bed even though you are tired. If you take regular naps, this is different as napping regularly typically does not impact your quality of sleep at night. 

Sleep On A Schedule

When you go to sleep in a semi-fixed schedule, your body will start to expect when to get sleepy. It is recommended that you try to go to sleep and wake up at the same time every day. It may be tempting to stay up late and sleeping in on the weekends, but that could be hurting your quality of sleep during the week.

A woman jumping with good vibes

How To Influence Good Vibes In Your Life

Life is too short to be unhappy, right? However, it does have it’s challenges, and we’re only human at the end of the day. Whether we realize it or not though, we can influence the path our lives take. What we do on a daily basis could help to brighten our days in a variety of ways. Whether it’s manifesting a job promotion to finding peace within oneself, we can be cultivate joy. Here are some helpful tips on how to influence good vibes in your life.

Be Kind To Yourself

When did you last congratulate yourself for doing something incredible? Even if it was just waking up and getting out of bed in the morning, these can be successes. The reality is, we don’t do enough for ourselves when it comes to spreading positivity. If anything, we’re our own worst critic and enemy. That’s something that only you can control. No one else can control this.

When you’re trying to promote a more positive outlook, it starts from within. Start practicing that kindness where you can and figure out where you might be lacking that. Pause in those moments of success to give yourself a pat on the back. Don’t ignore those moments and treat them as if nothing significant has happened. We’re very quick to critique ourselves when we aren’t succeeding or even if we’re doing well but not quite where we think we need to be. Try to squash those thoughts and replace them with kinder words and a more positive attitude to everything you do, whether you succeed or fail at it.

Use Positive Words

Positive words can help when you’re trying to find motivation for what’s happening in your life. We all have the potential to achieve anything that we put our minds to. Sometimes, it’s just a case of being good to ourselves and also inspiring ourselves through positive words. Words are powerful. Words can create strong emotions. So when you’re struggling with something, give yourself a pep talk. When you’re self-assessing yourself for work or filling in a bio on your social media, look for positive words to describe your personality and traits. Avoid using negative words when you’re talking about yourself. The world already has enough negativity. Why add to it? Instead, replace it with positivity.

Consider A Mantra

A mantra is something you repeat to yourself often. A mantra can get you into a routine, especially if it’s inspiring. They come in various forms, including physical objects. The meaning of mantra beads is worth knowing, as it’s something you might want to try out for yourself. When thinking up a mantra, it can be something you say to yourself in the mirror every morning or last thing at night. You can write it down, say it out loud, or speak it in your mind. Whatever it is, make sure you repeat this mantra for as long as you can until it becomes true for you.

Smile More

Smiling releases endorphins that make you feel good inside. If you feel good, you project that positivity out into the world. Not only does it benefit you, but it also benefits other people to look at life a little more positively at times. Smiling is better than frowning. Often, we fake our way to feeling better by smiling and ‘putting on a brave face’. Finding happiness can be challenging in life, as life tends to throw a lot of obstacles our way. However, if we all smiled more, the world would certainly be a happier place in general. Smiling on the inside is the most important part of all this. To do this, find things that make you happy. Avoid doing those things that make you sad. If that means cutting certain elements out of your life, including people, then do it for the sake of your happiness.

A woman holding a smiley balloon and spreading good vibes

Surround Yourself By Positive People

Positive people are the best type of people to be around. In life, you always want to have people who are going to lift you up. Anyone who wants to bring you down, whether intentionally or not, is not worth having in your life. We all like to feel valued and we all like to hear praise and support from others. The more you can create a core family and friendship group or circle, the better your life is going to be. Influencing positivity is important, and in a way, that attracts the right type of people towards you too. Don’t be afraid of letting go of the past. And if there are toxic people in your life, then maybe it’s time you took a step back from them. Friendships can change, you can outgrow them, or they can end up becoming too harmful for you and your well-being. Continue to surround yourself with positive people, and you’ll surely thrive.

Be A Goal-Setter

A goal-setter is someone who is driven. When you’re setting goals, you’re working towards something substantial, and that’s important in life. It can be hard enough to feel like you need to meet expectations set out by others, but really it’s all about what you set yourself. Start thinking about the things you want to achieve in life instead and focus on you. Look at the goals you’d like to achieve over the course of the year and work on making them happen. By ticking off your goals, it becomes a very satisfying task. So set as many goals as you feel is necessary.

Good vibes in life are all any of us want. So use these tips to make sure you’re putting out that positive energy daily.

working woman achieving work life balance

How to Maintain Your Perfect Work-Life Balance as A Career Woman

The twenty-first-century woman has to juggle a lot. Although men and women both hold demanding jobs, society still demands that women play more roles than ever. According to the US Department of Labor, women represent 47% of American workers. This dynamic causes many women to feel pressured due to society’s expectations. But there are innovative ways to cope. Are you interested in how you can maintain an optimal work-life balance? Here are four points for you to consider.

Keep a planner for more work-life balance

Many career women advise that keeping a planner helps you outline all the necessary tasks during the week, both at home and work. Your planner prevents you from being overwhelmed with stress because it makes you aware of tasks ahead. You can get a diary or use the Notes or Calendar App on your phone to schedule personal and professional events. As a result, you will remain updated with meetings, birthdays, deadlines, date nights, etc., to help you maintain a healthy work-life balance and improve your well-being.

Get your priorities straight

Many career women admit that the conflicting demands of their work and personal lives always question their priorities. It is crucial to set clear goals to give yourself direction in your personal and professional life. Outline what you aim to achieve and where you hope to be in the coming years. If your priorities lean towards a strong career, pursue it passionately. You need not allow childbearing to get in your way. If you want children later on, you can freeze your eggs to preserve them. Consider using the services of the Advanced Fertility Center to help you make timely future decisions freely.

Make a distinction between work and private life

Experts advise that you draw a fine line between your work engagements and your personal life’s demands, to prevent them from becoming too intertwined. You can achieve this by making your home a getaway from your career rigors. When you are at work, maintain a professional outlook by not receiving calls from home or texting family members, unless it’s an emergency. When at home, don’t receive calls from work. This calculated attempt at setting boundaries will allow you to enjoy both aspects of your life to the fullest. Therefore, you should always strive to balance both worlds to ensure that you are not overwhelmed by either.

Learn to delegate to have more work-life balance

A Columbia Business School study revealed that women are less likely than men to delegate their responsibilities because they feel guilty about doing so. Women perceive admitting overwhelm as a sign of weakness, leading them to take on more tasks than they can handle. Experts conclude that this might negatively impact their careers. You should fight this tendency as much as possible. Outsource labor at home – hire a nanny to help out around the house. Do not hesitate to ask for assistance from your spouse and other family members whenever you need it. At work, if you are in upper management, experts recommend delegating as many tasks as possible to the competent staff so you can enjoy free time to pursue big-picture activities. 

Super Self Care For Optimum Well-Being

Self care is such an important responsibility to consider when aiming to achieve optimum well-being. It can seem like a minefield of different topics, opinions and ideas though. Sometimes, those minefield elements can be quite hard to wrap your head around. Luckily, figuring out how to make the most of self care doesn’t need to be as difficult as you might think. There are a few key areas in which you can focus your efforts to help you travel this territory. So, if you would like to find out more about how you can indulge in the most beneficial self care, then read on. 

Eat A Balanced Diet 

One of the most important steps that you must follow in order to maintain optimum well-being is to eat a balanced diet. The food that you eat directly converts to the fuel that your mind and body uses to perform each task. This includes the growth and repair of muscles and the energy you rely on to get up and go. Eating foods which are high in low-quality fats, sugar, salt, and artificial ingredients will provide you with very little fuel. Instead, they’ll encourage illnesses such as diabetes, high cholesterol, obesity, and more. It’s vital to stop the association between unhealthy foods and the concept of ‘treating yourself’. You see, a treat that can make you sick, isn’t really a treat at all.

A balanced diet should consist of a wide variety of healthy, high-quality fats, sustainable, grass-fed and free-range proteins, and fresh fruits and vegetables to pack a nutrient rich punch. Eating a balanced diet is the foundation of all self care, as you need to consume a range of vitamins and minerals each and every day to perform at your best. If you’re unsure of how to actually create these healthy meals, then don’t fret. There are so many easy to follow recipes online that can be utilized by even the most novice of chefs! You’re bound to feel the benefits of your new healthy diet almost immediately after you make the switch to health-focused. So there’s no time like the present to start making better food choices. 

Work Out Regularly 

Unfortunately, many people have a negative relationship with exercise that encourages them to avoid working out altogether. Failing to exercise for at least 30-60 minutes a day may inspire a range of difficulties and conditions that could have otherwise been avoided. For the benefit of your well-being, it’s essential that you learn to embrace it. There are so many different exercise styles that you can explore, from high energy training such as rock climbing to low impact sports like yoga. And even home workouts that can be done from the comfort of your living room! It’s almost guaranteed that there’s a sport out there that you can manage on a regular basis. The positive side effects that you can experience as a result of your participation will make it all worthwhile.

Regular exercise can be very beneficial for maintaining good mental health. It’s a great way to release stress while improving stamina too. To add to this, working out can help to maintain a high metabolism which as a result can manage weight levels. It also improves blood flow and cardiovascular health. A workout can also be an opportunity to turn a bad day around. How? Well, the boost known as a ‘runner’s high’ after a particularly strenuous exercise session can provide you with a rush of endorphins for a totally natural feeling of euphoria. Whether you decide to attend your local gym or sports center, invest in some home sports equipment, or simply find an easy to follow YouTube tutorial, you’ll benefit.

You can experiment with a few different activities to find the best fit for your preferences. Just be sure to give it your all and don’t give up on the first try! 

Focus On Personal Hygiene 

When you think of self care, you may picture yourself lounging in a hot bubble bath with a face mask and cucumber slices. Though this might be a little cliche, focusing on your personal hygiene is actually an important aspect of your well-being. This is something that can be of benefit for both your mental and physical health. Taking a regular shower or bath can easily become a tricky task when you suffer from low mood or lead a busy lifestyle. But taking some time out once a day to cleanse yourself is vital for your skin’s health. Help motivate yourself by investing in some moisturizing shower cream and a deliciously scented shampoo.

Doing something as simple as climbing out of bed to shower and brush your teeth can help to set you up for the day ahead. So this should become a part of your usual routine to maintain optimum well-being. Additionally, taking part in a skincare regime can add a little luxury while improving your confidence too! You can find lots of tips for dry skin on your face that can pack a moisturizing punch, as well as anti-oil tricks and steps to help tackle redness and discoloration. Spending some time focusing on your own wants and needs in this way can increase your self worth and assurance, as you’re able to address your own unique needs in your own unique way. 

Meditate & Unwind Often 

Modern life can bring about a host of sources of stress and anxiety. It can be beneficial to take the chance to meditate and unwind often. Meditation is a tradition that has been utilized for many centuries, and the practice focuses on encouraging the participant to free their mind of invasive and negative thoughts. The aim is to achieve a more balanced, enlightened state. Meditation is a key aspect of self care, as the practice can provide you with the skills you need to better handle certain situations. It also encourages calmness and tranquility to flow from within.

There are many step by step guides that can walk you through the process of successful meditation. And there are also many specialized guided sessions with specialist gurus that can help you achieve your goal. If meditation isn’t really your thing, simply taking the opportunity to unwind by taking a walk in nature can have a similarly beneficial effect. Finding ways to remove yourself from the usual worry of daily life can give you a much needed break, both physically and mentally. 

Learn To Say No 

Setting boundaries can be a difficult task, as you may not initially associate such an activity with self care. However, learning to say no is a key part of personal progress as this means that you are able to successfully recognize your worth and value as an individual. Becoming your own main priority will allow you to set boundaries that suit you and only you. This takes the pressure off you attempting to accommodate other people’s needs before your own. If you do not feel comfortable in a situation, whether this is at work or in your personal life, don’t simply suffer through it. Make your opinion known and choose to find a resolution. Or remove yourself completely for the sake of your mental and physical well-being.

You are the master of your own destiny, and you cannot let other people make important decisions on your behalf. It can be tough to learn how to say no, especially when you have always said yes in the past. But having the right support around you can be a huge help. Visiting a therapist or counselor may be of benefit in this respect, as they will be able to offer some great tips and tricks that encourage you to keep control. You’ll also learn skills to create and implement your own boundaries. 

With any luck, the super self care concepts detailed above can help you to achieve and maintain ultimate mental and physical well-being in no time at all. Staying fit and healthy is so important for your quality of life. And learning how to become your own main priority makes this so much easier to achieve. Start off by laying the best foundations, eating a nutritious, balanced diet, exercising regularly, meditating often and focusing on personal hygiene to help you feel your absolute best.