Tag: healthandwellbeing

  • 8 TIPS TO GET BETTER SLEEP [FOR BUSY MOMS]

    8 TIPS TO GET BETTER SLEEP [FOR BUSY MOMS]

    This simple guide on ‘how to get better sleep’ will give you practical advice on to create a perfect bedtime routine, get a good night’s sleep, and enjoy a productive morning the next day.

     

    Deep slumber is all you need to beat a lack of energy and low productivit, irritation, anxiety, and depression.

     

    With the mom/adult life stress, it’s hard to suffice your sleep requirements. Not to mention your sleep quality.

     

    You hardly get any shut-eye. In contrast, you face the unending demands of mommy duties. Breastfeeding, recovering post-delivery, homekeeping, babysitting, and running after toddlers. Plus, if you’re working, you have added responsibilities to manage.

     

    However, for your body to perform in top condition, you need to accept one more responsibility towards yourself and that is getting plenty of enough sleep.

     

    Why is getting enough sleep important?

     

    During this pandemic, we were all concerned about our health. Importantly, about our immunity. Now is when we hear more about the role of sleep in improving our immune system than ever before.

     

    Along with stronger immunity, getting a good night’s sleep is beneficial in many ways. Sleep improves alertness, concentration, and memory. It lowers stress.

    Studies show people with bad sleep habits tend to eat more calorie-packed (unhealthy) food and weigh more.

    Whereas, people with a good sleep routine enjoy younger-looking skin, healthy hair, sound mind, and lot of energy to perform tasks.

     

    Following good bedtimed routine, you can eradicate minor sleep issues and get quality sleep.

     

    8 TIPS TO GET BETTER SLEEP [FOR BUSY MOMS]

     

    1| Work in favor of your circadian clock:

     

    Let’s start with the obvious one — waking up and going to bed on same time every day.

     

    Circadian rhythm or circadian clock aka the internal or body clock moderates your sleep-wake cycle. The essential thing you can do to improve your circadian clock is to fall asleep at a consistent time.

     

    Although it’s hard to follow this step with younger kids. You should still have a rough idea about when you want to go to bed and what time to wake up.

    Observe the time when you feel sleepy. Note the amount (number of hours) of sleep you need to wake up without an alarm. The number you get is the amount of rest your body requires. If you have that much rest, you’ll be more productive and calm throughout the day.

     

    Make sure you go to bed at a decent hour.

    I have a tough time following this step.

    Still, in order to wake up at a reasonable time, if not early, and to feel fresh and energetic throughout the day, I hop into bed earlier. It’s usually 10:30 p.m. for me.

     

    Another good way to help your circadian clock is exposure to sunlight in the daytime. Sleeping into the noon or napping for longer in the evening is also a surefire way to disrupt your sleep cycles.

     

    Read: 8 Ways To Enjoy Being A Stay-At-Home Mom/Wife

     

    2| Sleep in cool temperatures:

     

    On top of promoting the body’s melatonin production sleeping in cool temperatures helps you doze off quickly.

    Melatonin is an antioxidant/anti-aging hormone that regulates the sleep-wake cycle.

     

    Our body temperature naturally rises as we near wake-up time, Which causes us to sweat and wake up in the middle of the night.

    Thus sleeping in a cold room can improve the quality of your sleep by keeping your body temperature cool.

     

    The increased melatonin production (which results from sleeping at a cool temperature) ensures sound sleep. Which moreover regulates metabolism and lowers the risk of diseases.

     

    3| Redo your bedroom to get some Zs:

     

    By redo, I refer to a few simple tweaks.

    Research says the look and feel of your bedroom has noticeable impact on your sleep quality.

    It means more than lighting and temperature to create the right sleep environment.

    Keep your bedroom clutter-free.

    Go through your room quickly and straighten things up.

    Keep colors and fabrics of bedding, sheets, duvets/comforters, and pillows — comfortable.

    If you don’t want to spend money, consider keeping them clean and smelling fresh. 

     

    4| Avoid gadgets in bed:

     

    Exposure to electric lighting at night — shows a negative effect on sleep. As it delays melatonin production, produces cortisol, and sets up alertness.

     

    To avoid mental stimuli, stay away from your devices at least 30 or 45 minutes before bedtime.

    Kick out (or turn off) the television, tablets, and laptop from the bedroom.

    The sounds, lights, and movements the gadgets stimulate your brain and hinder sleep.

     

    5| Brain dump:

     

    You have too much on your plate. Your mind is racing so much that you cannot relax at all.

     

    A good brain dump session is what you need.

     

    A brain dump refers to practice of letting out all the thoughts, to-dos, wishlists, emotions, and feelings that cause stress and anxiety.

     

    People do a brain dump in a lot of ways.

     

    For me, it’s journaling. Writing using a pen and notebook works.

     

    Brain dumping describes writing out your thoughts as they occur.

    I suggest you not feel awkward or hold back from writing out any embarrassing or uncomfortable things that come to your mind. Just bring it out unreservedly. I agree thoughts can be pretty awkward. But you anyway are not going to share it with anyone. I heartily recommend not sharing unless you readily want to.

     

    Interested in learning more about brain dumping? My friend Ashley from chronicallycaffeinatedmom.com has this helpful article Four Huge Benefits Of Brain Dumping

     

    Related: 8 SelfCare Tips For Comfortable Periods

     

    6| Early dinner:

     

    Besides maintaining a healthy body weight, eating an early dinner can promote better sleep.

    Eating meals around your bedtime interferes with your sleep. Because, the digestion process takes up energy and disrupts sleep. Thus, having meals 2-3 hours prior to bedtime is recommended.

    This allows your body time to complete the digestion process and rest so you can enjoy quality sleep.

     

    Having caffeine late in the day can keep you awake at night. It is advisable that you have your coffee before 5 p.m.

     

    Drinking warm milk before bed is also said to be beneficial. It induces sound sleep and makes you fall asleep faster.

     

    7| Wind-up ritual:

     

    Avoid stress-inducing activities like watching the news, checking emails, or social media before bedtime.

     

    Pick good sleepwear. I love cotton for being 100% natural, breathable, and gentle on the skin.

     

    Develop bedtime rituals — turn down the lights. Cleanse your face. Brush your teeth. Soak in a bath. Snuggle down in a sleeping bag with a good novel. Cuddle with your hubby, kids, or pets. Create a to-do list for the next day. Do your prayer or meditate for a few minutes. Clear out any thoughts or write something good about your day. Do some light stretchings.

     

    8| Romance/lovemaking:

     

    Last but not least, intimacy can greatly help you doze off quicker.

    Keeping the ‘scientific part” aside, the feeling of love and affection is such a stress-buster.

    Also, the release of endorphins helps you feel connected. It gives a sense of bonding, belonging, relaxation, and happiness. 

     

    Final words:

    Establishing these soothing pre-sleep habits will ensure you get good shut-eye.

    They are elements of a sound sleep routine.

    To create a perfect bedtime routine, observe the behaviors that are destructive to your own sleep cycles and bring change.

    Over to you. Don’t forget to leave your most helpful tips and tricks in the comments section below. Sleep tight!

  • No Diet No Exercise – Weight Loss Tips To Steal From Grandma

    No Diet No Exercise – Weight Loss Tips To Steal From Grandma

    “Permanent results only come from permanent changes in diet and lifestyle. – Dr. Joel Fuhrman”

    Not everyone is a diet and exercise person. Never mind, there are some effective — no diet no exercise – weight loss tips to steal from grandma.

    Have you ever seen your grandma going on a low-carb/low-fat diet, counting calories, training in the gym, or keeping track of daily food intake? Certainly NOT, right?

    Still, do you remember her being out of shape or overweight? I’ve seen my grandma with a nice feminine physique. She never counted calories but ate a determined portion of food at a set time. She never did crunches but had an even belly (yes it wasn’t that flat but it wasn’t bulgy either).

    A well-disciplined lifestyle was the result of why people back in the day never gained excess weight without even aiming for it. We want our kids to follow self-control and strictness. But what happens to us when it comes to following the same guidelines?

    Weight loss shouldn’t be a few-month program where you gain as much or even more than what you lose once the program ends. It is about the tiny lifestyle changes that make a huge difference.

    No Diet No Exercise - Weight Loss Tips To Steal From Grandma

    So, without any further ado, let me share with you some very effective weight-loss secrets which I’ve learned from my Grandma. These tips are surefire ways to lose weight. Quickly or gradually but the results are assured if you follow them day in and day out.

    NO DIET NO EXERCISE – WEIGHT LOSS TIPS TO STEAL FROM GRANDMA

    So, here goes:

    Chew food thoroughly:

    Do you feel worn out, weak, or suffer from nutritional deficiencies despite having healthy wholesome food? Chances are, you aren’t chewing your food properly. This is the first thing we were taught as a kid. My grandma told us, we must chew every bite 32 times. Yeah, it might seem practically impossible even today as an adult, there’s a significant reason behind it.

    Grandma said, “there’s a reason we have teeth in our mouth and not in our tummy, we’ve got to do our tummy a favor by using our teeth to chew food thoroughly”.

    Don’t gorge yourself on:

    Grandma never ate until she was full. She told us to eat a couple of morsels less before we were full. It takes our brain a couple of minutes to recognize that our stomach is full and thus it signals the feeling of fullness a bit later.

    So, before receiving the signs of satiety, we already eat more than required, leading to overeating. This is when we need to be aware of our food quantity.

    Established mealtimes:

    Grandma had fixed mealtimes. She had breakfast before 9am, lunch before 1pm, evening snacks before 5pm, and dinner before 8:30pm. She avoided having a late-night dinner.

    Maintaining a proper eating time helps our body to recognize when it’s time for food. It prevents us from getting hunger pangs since we eat meals at proper intervals.

    That way you avoid eating a lot in one go. It also keeps the metabolism running smoothly which further prevents the accumulation of fats.

    Also, when we overeat, our body needs more energy for the process of digestion leaving us sluggish.

    Early to bed early to rising:

    Grandma had this disciplined sleep-wake routine. She hit the bed earlier and rises with the Sun. That helped her keep fresh & active throughout the day. I remember she was so energetic until late in the evenings.

    No stale food:

    Since there were no refrigerators in those days – grandma didn’t have the luxury of cooking large batches and having freezer meals. All she did was cook fresh food for lunch and supper. Even the leftover food from lunch wasn’t eaten for dinner.

    Also, because she didn’t have a refrigerator she bought fresh produce, meat, fish, and eggs, every day.  For doing that and also because she didn’t own a separate car she had to walk to the supermarket every single day.

    Physically active:

    We all know those days of all manual work with no washer-dryer, no dishwasher, no robotic vacuum no food processors/blenders, no individual cars, no grocery stores around every nook and corner, etc. But she carried out day-to-day activities gracefully.

    Grandma did all her housework manually – she didn’t have modern comfort that could make her household tasks easier, making her keep on her toes most time of the day, obligatory. Housework and walking were the only forms of exercise.

    No restaurant food:

    Eating out was only left on special occasions. Rest were the days of all of her elaborate cooking.

    Distraction-free mealtime:

    The breakfast, lunch, or dinner was exclusive family time. No one was ever distracted by cell phones, televisions, etc.

    Everyone was solely interested in sharing about their day and indulging in deep conversations – a happy and positive atmosphere — just the perfect mood required for mealtimes.

    No fad diets:

    Honestly, women in those days never cared about their body form. Thanks to the pollution-free environment, organic food, and healthier lifestyles, they were in proper shape without intending for.

    That said, the fad diet was a concept left to television/movie stars. Ordinary people like us ate wholeheartedly.

    Portion Control:

    Have you heard the saying,  “Breakfast like a king; lunch like a prince; dinner like a pauper.” People in those days sincerely followed the rhythm of nature. Breakfast and lunch were heavier than dinner.

    No surprise they were so so healthy.

    Homespun birthdays and anniversaries:

    I remember how grandma’s friends used to gather to help her with the birthday party decor, invites, and food preparations. She did the same in return.

    I recall their loud talks and laughter that could make even a budget birthday party seem huge. Truly what a way to distress and relish the moment.

    Also, homecooked food was way healthier as far as fats/oils, amount of salt and sugar, and the use of food colors were concerned, compared to the third-party food services.

    Read: 3 Best At-Home Exercises For Women Who Hate The Gym

    More home remedies:

    Grandma had her various home remedies for cough and cold. She knew the correct massage techniques to treat headaches. There was nothing sort of over-counter pain-relievers that would cause weight gain and other side effects.

    No food journal:

    She never counted calories. I doubt she knew the concept. She didn’t know what is a low-calorie, low-fat, low-carb diet; never had a food journal. She prepared and served everything using a generous amount of fats and sugar.

    Final words:

    So those were the simplest things I saw my grandma doing that were a mark of a healthy lifestyle. Something that we might not even consider in today’s times. But very significant when it comes to living a healthy lifestyle and losing weight. I hope this article sheds some light on various other things that you might want to reconsider while losing weight with or without a diet and an exercise plan.

    Let me know your thoughts in the comment section below. Thank you so much for reading. Stay Happy! Stay Healthy!

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