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Is Sleep Your Companion or Your Enemy? 6 Tips To Get Better Sleep

Is Sleep your companion or your enemy?

Sleep plays an important role in our physical health. It is involved in the healing and repair of your heart and blood vessels. Constant lack of sleep is linked to an increased risk of heart disease, kidney disease, high blood pressure, diabetes, and even stroke.
Stress from everyday life, family duties, and unexpected challenges can interfere with a good night’s sleep. Even though you may not be able to control all the stress factors, you can try the following tips to encourage better sleep routines. These simple tips may seem obvious but sometimes we need to just be reminded.

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Start with these simple tips.
1. Develop a Sleep Schedule
Some studies show that your deep sleep should at least be 20% of your overall sleep. Which means that since most adults need 8-9 hours of sleep, they will need about 1.6-1.8 hours of deep sleep to fully function the next day.
Go to bed and get up around the same time every day. Try to keep your schedule as close as possible even on the weekend. Keeping regular or as close to a regular schedule reinforces your body’s sleep-wake cycle.
If you don’t fall asleep within about 20 minutes after going to bed, get up and leave your bedroom. Do something relaxing. For instance reading or listening to soothing music. Try not to drink anything. It will only disrupt your sleep by having to use the bathroom, then go back to bed when you get sleepy.
By staying in your bedroom reading or listening to music your brain associates the bedroom with these activities instead of sleeping that’s why I suggest leaving the bedroom until your sleepy.
2. Observe What You Eat and Drink
Don’t go to bed hungry or stuffed. Avoid heavy or large meals within a couple of hours of bedtime. The stuffy feeling will interrupt your efforts to get comfortable enough to fall asleep.
Nicotine, caffeine, and alcohol can affect your sleep patterns too. The stimulating effects of nicotine and caffeine take hours to wear off keeping you from a good night’s sleep. And even though alcohol might make you feel sleepy, it can disrupt sleep later in the night by having to go to the restroom.
3. Create a Restful Atmosphere
Create a room that’s ideal for sleeping. A cool, dark, and quiet room makes it easier to fall asleep. Exposure to light could make it challenging to fall asleep. Avoid prolonged use of blue screens just before bedtime. Blackout shades or curtains can keep unwanted light out.
4. Limit Daytime Naps
Too many naps during the day can interfere with nighttime sleep. If you choose to nap, limit yourself to shorter ones and avoid late naps.
If you work nights, however, you might need to a nap late in the day before work to help make up your sleep debt.
5. Include Physical activity in your daily routine
Regular physical activity can promote better sleep. Avoid being active too close to bedtime, though.
Spending time outside every day might be helpful, too. Vitamin D from the sun can promote sleep.
6. Manage your Worrying
Worry seems to be an enemy at night when you lay your head on the pillow. Every thought, concern, or idea seems to want to expose itself causing you to focus on it instead of falling asleep.
Try and replace the worries with positive thinking. Focus on the good things in life even if you’re going through the worst of times. Yes. It’s easier said than done but trying it can help.
Serotonin is a hormone found in various parts of the body, including the brain and the stomach. This hormone plays an important role in several bodily functions, including regulation of mood, regulation of appetite, learning and memory and regulation of sleep. It is sometimes called the happy chemical because it promotes wellbeing and happiness.
Our Smart Coffee contains serotonin among other natural hormones:
Dopamine —> the reward hormone.
That feeling (oomph) you get from eating chocolate when you’re stressed or when a bunch of people loves your blog post… that is dopamine.
Oxytocin —> the bonding hormone.
The first time you saw your sweetie and you drew in a breath releasing it slowly knowing he/she had to be yours. Or, hold your baby for the first time and hearing the cooing he or she gave you.
Serotonin —> the great regulator.
Serotonin helps regulate mood, social behavior, appetite, desire, sleep, memory… Did I mention sleep?
Endorphins —> the relief hormone.
This is the good stuff that your body produces to relieve stress and pain.
To find out more on our Smart Coffee you can leave a comment or message me on messenger. I would love to tell you more. I believe in this coffee and only want to share the benefits with you.

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Writing and Promoting

Is there Benefits to Journaling?

Have you considered Journaling? Wait! Before your thoughts get in the way of, I don’t know how, or I don’t have the time or even why should I Journal consider this article.
Why should you Journal?
Journaling can have mental and emotional benefits, a way of releasing stress from your daily life. Journaling helps to process complex ideas and thoughts. Most of the time when you write down an idea then read it seconds or even minutes later the answer seems to pop off the page.

my journal
The beauty of journaling is that it helps you grow as a person, it can help you recognize patterns in your life as well as helps you gain perspective. As for me, at the end of the week, I like to scan through my journal to see how God secretly worked in my daily life for that week.
Journaling by hand in a paper notebook moves a different part of your brain than typing does. And before you argue that you can write faster on the computer, journaling is not about speed, efficiency, or volume. It’s about dedicating a few minutes each day to honor yourself, your thoughts and your feelings. Writing by hand helps you get in touch with all of that better than a keyboard.
Whether it’s putting pen to paper or fingers to the keyboard journaling can make a difference in your daily life.
However, you choose to keep your journal, there are clear benefits to doing it. In every case, they can be a huge benefit to you, personally, and enlightening for anyone you choose to share them with.
Journaling may seem a waste of time to a lot of people and time is something we can’t get back. I know that sounded negative but your time can be precious to someone else. I lost my mom several years ago and what I wouldn’t give to have the time back with her. One of the many reasons why I started to journal is for my son and for when he has children. By writing my thoughts, recording events, and the things I’ve through gives the person that reads what I have written a sense of what kind of person I am, my daily life and who I want to be. They can see the times I cried and the time that I laughed. It’s my legacy to the next generation.
Simple steps to Start Journaling
The easiest way to journal is by keeping it simple.

  • When starting your journal, just date the entry and note your location.
  • Start by describing your surroundings if you need to get warmed up.
  • Write a little bit about your day. What’s on your mind? Think of your journal like an old friend you’re sitting down to have coffee with. Just answer, “What’s up? What’s new? What’s going on?”

Happy Journaling