#reduce caffeine intake

[hongchicken]

How to create a nighttime routine for a better sleep

Introduction

When it comes to getting a good night's sleep, one of the most important factors is having a consistent and effective nighttime routine. Having a nighttime routine helps you wind down after a long day, relax your body and mind, and prepare for a good night’s sleep. Creating a nighttime routine can be a challenge for some, but it doesn’t have to be. Here are some tips on creating a nighttime routine that works for you.

Figure Out What Works for You

When it comes to establishing a nighttime routine, the most important thing is to figure out what works for you. Everyone’s body and mind are different, so it’s important to experiment and find out what you need to do in order to wind down and get to sleep. This may involve different activities like reading, listening to music, or taking a warm bath.

Avoid Technology

One of the most important things to keep in mind when creating a nighttime routine is to avoid technology. Technology can have a big impact on our sleep patterns and can make it difficult for us to fall asleep. It’s best to avoid using any type of electronics or screens at least an hour before going to bed. This includes cell phones, laptops, TV’s, and tablets.

Establish a Routine

Once you’ve figured out what works for you and avoided technology, it’s important to establish a routine. This doesn’t necessarily mean you have to do the same thing every night, but rather having some sort of structure in place that helps you relax and get ready for bed. This could include reading a book, listening to music, taking a warm bath, meditating, or doing some light stretching.

Get Enough Exercise

Exercising is an important part of any nighttime routine. Exercise helps to reduce stress and can help you to get a better night’s sleep. Try to make sure you’re getting at least 30 minutes of exercise every day, but avoid any strenuous exercise or working out too close to bedtime.

Reduce Caffeine Intake

Caffeine is a stimulant and can make it difficult for you to fall asleep. Try to avoid drinking any caffeinated beverages at least six hours before bedtime. If you do drink caffeine, try to keep it to a minimum, and do not drink any after noon.

Get Enough Light Exposure

Light exposure plays an important role in our sleep cycle and can make it easier for us to fall asleep. Try to get some natural light early in the day and avoid any bright lights before bedtime. If you need to use electronics before bed, use ones with blue light filters to reduce the amount of light exposure.

Create a Bedtime Ritual

Creating a bedtime ritual can help to signal to your body and mind that it’s time to relax and prepare for sleep. This could include things like reading a book, meditating, or listening to calming music. Try to stick to the same routine each night, as this will help to create a consistent pattern for your body to follow.

Avoid Eating Late

Eating late can also have an effect on your sleep cycle. Try to avoid eating at least two hours before bed. Eating late can cause indigestion and make it difficult for you to fall asleep.

Keep Your Bedroom Cool

Keeping your bedroom cool is also important for getting a good night’s sleep. Try to keep your bedroom at a temperature that is comfortable for you and avoid keeping any electronics in the bedroom, as they can give off heat which can make it harder to fall asleep.

Have a Positive Mindset

Having a positive mindset is also important for getting a good night’s sleep. Try to avoid worrying about things and instead focus on things that make you happy. This could include things like writing in a journal or reading a book.

Conclusion

Creating a nighttime routine is an important part of getting a good night’s sleep. Try to experiment and find out what works for you and stick to a consistent routine. Avoid using technology, get enough exercise, reduce your caffeine intake, get enough light exposure, create a bedtime ritual, avoid eating late, keep your bedroom cool, and have a positive mindset. All of these tips will help you to create a nighttime routine that works for you and helps you get a good night’s sleep.

[puphoods]

tea drinkers are crazy "best enjoyed without milk" if im just going to sit here and smell it for a while and then pour it down the drain maybe

[feralwifey]

I do perform like a superhero. Did some laundry, went to the bank, did some shopping, cleaned the house like normal, made a leg of lamb and potatoes for dinner, bathed the baby, tidied up everything, cleaned the kitchen and did dishes and cleaned the kitchen floor, idek how many books I read with my toddler and songs we sang, took care of all our trash, idk did more than that can’t remember. But like how? Is it my parents ocd or is it just dedication to the bit? I’ll never know.

[hahaalaine]

I quit drinking a while ago, i stopped edibles a few weeks ago, and im trying to reduce my social media addiction. My therapist was like "do you think maybe completely changing everything is affecting you?".

Uh no because i supressed it so 🤪

[thatdeshigirl]

when it's finally tea time 🎀💗✨

[chocosnax]

burst a blood vessel on top of my head from stress but other than that im fine actually

[hoshi-kawaii]

I can't fall asleep and it really doesn't help that I NEED to fall asleep.

[punkrockisafulltimejob]

*sigh*

[girlwithrituals]

GLOW UP GUIDE FOR 2025⠀

READ: On average, it takes more than 2 months before a new behavior becomes automatic — 66 days to be exact. And considering that 2025 is precisely these many days away, why not start with our glow up plan already?

Physical Glow Up-

BODY

— 5-10K steps a day.

— 7-8 hours of sleep.

— workout everyday for 1 hr atleast- yoga/stretching/pilates/cardio. a workout may take one hour, but your mood will be boosted for the next 12 hours.

— posture training.

— sunlight exposure after waking up for at least 10 minutes.

NUTRITION

— 2-3 liters of water every day.

— limit your caffeine intake.

— avoid sugars as much as you can.

— high protein diet, pre and probiotics.

— more fruits and veggies (+ green smoothies if you like).

— no junk/processed food/trans fat.

— no eating after 8 pm.

SKINCARE

— be clear on your skin type (oily, dry, combination, sensitive).

— once you're clear, use these accordingly- cleanser, toner, targeted serum, eye cream, moisturizer, sunscreen (���50 spf).

— keep your bedding clean as well.

— no picking of skin on your lips, cuticle etc.

— gua sha to help improve blood circulation and lessen toxins.

— cold therapy may take three to five minutes of being uncomfortable, but your energy levels will be boosted for the rest of the day.

— remove makeup before you go to bed.

BODY CARE

— shower every day.

— exfoliate 2x a week.

— use body lotion (shea butter/aloe vera gel/coconut oil).

HAIR CARE

— wash hair 2-3x a week

— oil your scalp 2x a week, at least 3 hours before shampoo.

— hair mask 1x per week.

— never brush wet hair.

— use silk pillow case.

HYGIENE

— brush your teeth 2x a day, clean tongue and the roof of the mouth daily.

— floss daily.

— cut your nails 1x a week, never remove the cuticles.

— glycolic acid under arm for odor and discoloration.

— never use soap on your coochie.

Mental Glow Up-

MINDSET

— set clear goals- define and breakdown your aspirations.

— start your mornings with positive affirmations.

— surround yourself with uplifting content and people.

— be shamelessly selfish to your career and mental health, remove anyone or anything that doesn't align with your priorities and wellbeing.

— boost your brain health by these 4 neuroscience tools:

difficult first: start your day with the most difficult task (cortisol and dopamine are high in the body meaning that your body/mind is primed to work).

rest your eyes: introduce a micro-pause after learning by resting/closing your eyes - will help retain information better.

tomorrow's worries: write tomorrow's to-do list before bed as it is proven to be effective in helping you fall asleep.

find time to play: engage in low-stake play. can be anything you find fun but where the outcome doesn't matter (induces neuroplasticity + reduces stress).

MIND

— meditation might take as low as ten minutes, but your focus will be improved for the rest of the day.

— no social media after waking up and at least an hour before bed.

— keep aside 1 hr of time to read daily! reading a new book may take five hours, but you will keep the knowledge forever.

— journaling, gratitude.

— digital detox once a week or for 12 hours.

— limit unnecessary screentime, unfollow or cut off people you don't want to see.

JOURNALING

— choose a regular time each day to journal, making it a part of your routine.

— find a quiet, comfortable place free from distractions. light a candle if you want.

— allow your thoughts to flow without censoring or editing.

— write about your feelings and emotions to understand them better. write about things you are thankful for to boost your mood. write about your short-term and long-term goals. identify what triggers certain emotions or reactions

— set a timer for 5-10 minutes and write continuously during that time.

— reflect on both positive experiences and challenges.

— make lists, journal your thoughts on these questions.

— journal at night to clear your mind before bedtime, because emotions and thoughts lose their power once we acknowledge them.

— a gratitude practice may take five minutes, but your mindset will be shifted for the rest of the day.

AFFIRMATIONS

— customise affirmations to your needs.

Personal Life-

WEEKLY TASKS

— initiate small changes: begin with small, manageable tasks such as making your bed or cleaning your room every sunday.

— celebrate your success: reward yourself when you achieve your goals or have a consistently productive week. consider treats like buying flowers for yourself or watching your favorite show.

DAILY WORK

— set achievable goals: establish realistic goals for the day, week, or month ahead.

— track your progress.

— organise your work space, declutter your shelves etc.

— embrace the power of lists: keep a list of tasks to be done and their deadlines. this way, you start each day with a clear plan. to make it visually appealing and motivating, consider using productivity apps like evernote, habit tracker, or notion.

PRODUCTIVITY TIPS

— wake up early.

— plan ahead everything, do scheduling. you can use:

google calendar / notion / tasks .

— if the task takes less than 2 minutes to finish, do it immediately.

— countdown rule, if you are procrastinating, count 1-2-3-4-5 and jump.

— start slow, don't rush and try to do everything at one time.

— follow a proper routine, use app locks based on screentime.

— pomodoro technique, 25 min work, and 5 min break.

— schedule longer break times as well e.g 30 min nap.

[skeletonwhtvr]

taking my panic attack preventative meds with a monster energy zero ultra ana brain is real sometimes

[cura-te-ipsum]

My silly little brain with its silly little thought (singular)

[kaztrolls]

Wish I had the strength to make comics for my characters and their interactions. The only strength I can muster right now is writing because it's a lot faster for me to put words on paper than it is lines to a canvas.

[maribellablack]

My day starts with a big cup of coffee, It continues with coffee and it ends with coffee...

There's barely any love story better than me and good old cup of coffee...

As Camus once said (apparently), "should I kill myself or should I have a cup of coffee?" - is a question I ask myself on daily basis and as you can see - every damn time I choose to have my lovely beverage...

P.S. I should really cut down on my caffeine intake or I'm gonna suffer my first heart attack in my early 20s.

[perchingominouslysmwh]

Felt murderous all week and I couldn't tell why?? But one sip of iced coffee and it was like the demon urging me to bring about large amounts of destruction was suddenly sated and all was at peace-

[millerflintstone]

im one of the only ones in my friend group that doesnt regularly have energy drinks, so im curious about other people

[lincolndjarin]

Pretty in Pink

main masterlist ✧ kinktober masterlist ✦

kinktober : day three - afab!reader x no-outbreak!joel miller

prompt : breeding [ 18+ mdni ]

word count : 1.5k

summary : you and joel have been trying for a baby for a while now, you're skeptical when you get advice from a friend but you're willing to try anything at this point.

warnings, etc. : fluffy, smut, praise, joel 'breeding kink' miller, p in v, unprotected sex, lingerie, creampie, pregnancy talk, this is just a quick little porny fluffy drabble lmao

a/n : yippee! happy 3rd day of oct!! def expect a lot of days switching around lmao, i'm just going w the flow lol

You stare at the bathroom mirror, you feel a little ridiculous but you know he’s had a hard week and at this point you’ll do anything to help him relax. So you put on the pink satin nightie your friend had convinced you he’d love. You put on a bit of makeup before opening the door a smidge.

“Close your eyes.” You sound like a child the way you whine. 

“You’re killin’ me darlin’.” 

“Please?”

“Okay, okay.” You can practically hear the way he holds his hands up in defeat. 

You’re learning the hard way that trying for a baby is a long and arduous task. With Sarah in highschool, and Ellie in elementary, you’ve agreed now is as good a time as any to try for one more. The only problem is you haven’t been feeling great about how long it’s taking. You’re easily discouraged despite how willing Joel seems to try as often and as hard as possible to knock you up. 

So when your friend who is currently six months along offered to give you some advice you were more than willing to sit down at a nearby mall and talk. You’d expected to hear the usual technical jargon. Track your cycle, avoid using lube, and reduce your caffeine intake. You’ve been doing all of that and more for months now with no luck but much to your surprise she had only one piece of advice. 

“Have fun with it.” 

It sounded absurd to you but she kept on explaining. Telling you that it was important that you were both comfortable and enjoying yourselves, it helped her to try new things. You tried to explain to her that Joel was old fashioned, he didn’t like new things. He liked you naked and in a bed, nothing fancy involved. 

Your friend of course didn’t seem convinced, dragging you to Victoria Secret, insisting that the sheer little pink thing you’d settled on was perfect. 

Except it doesn’t feel perfect. 

Because now you actually have to show him and you’re pretty sure he’s just going to have you take it off immediately and you’ll feel like an idiot and this will all be for nothing. 

You take a few steps out of the bathroom, he’s sitting on the bed, back against the headboards as move towards him. wringing your hands nervously. He looks like he always does. Handsome, and in his boxers and navy blue shirt. You’re beside him now and you’re just about to lose your nerve. 

“Nevermind this is stupid.” You blurt out as he opens his eyes. You give him an apologetic smile as he looks you up and down. You turn around, wanting to just change and forget any of this happened as he grabs you by your arm, pulling you onto the bed. 

“Not stupid, not stupid at all.” He stares at you, infatuated as he pulls you onto his lap. He takes a bit of the see through fabric in his hands, running it through his fingers. “S’pretty.”

“Really? You like it?”

“Why wouldn’t I?”

“I thought you didn’t like this kind of thing.”

“What kind of thing? Pretty things? I like you, why wouldn't I like this.” Your face gets hot as he lifts the fabric, running a finger along the hem of the matching pink panties. 

“You really like it?” Your face is getting hotter by the second as he drags you forward by your hips so you can feel his hard on straining through his boxers. 

“Like it so much.” He rocks his hips up against you with a groan. “Such a- fuck, such a pretty color.” He hooks a finger onto the crotch of your panties, pulling them to the side as he ruts up against you, watching with hungry eyes as you soak the front of his underwear. He usually spends quite a bit of time warming you up but now he seems wildly impatient as he pulls his dick out over the band of his boxers along with his balls. “Want you to wear this more often, s’nice.” 

“Th-thanks.” You stammer out as he guides his cock into you as you sit up on your knees. 

“Sit down, sugar, take it all, I know you can do it.” Once he nudges the first couple of inches into you he brings his hands back to the sheer fabric. You do as he says, taking your time until you’re fully impaled on it, the two of you moaning in unison. 

“Oh, Joel.” You whisper, feeling the blunt head of his cock bump against your cervix. 

“Bet this would be even prettier stretched over a round belly.” He squeezes your hips, leveraging you down onto him as he thrusts up into you. You’ve never seen him so worked up as his hips jolt up into you, his breathing going unsteady. He’s never been one to talk during the deed, usually all you can get out of him is a few grunts and curses but now he seemingly can’t stop mumbling to himself as he marvels at the way the pick fabric clings to you in some places while flowing freely in others. “Can’t wait to have you bouncing on my cock when you’ve got your bump.” The sudden vulgarity from him shoots sparks through your veins as you slowly start moving, raising and dropping your hips, reveling in the feeling of him filling you completely as he bunches up the fabric a bit, pulling it out of the way so he can watch you take him. 

“Joel please-” You whine, your hands go to the headboard behind him to steady yourself. “Please touch me.” He enthusiastically obliges, one hand going to your clit while the other palms at your breast, rolling your nipple between his fingers over the thin fabric. He leans forward, pulling your breast out of the nightie, sucking the tender flesh. 

“These are gonna get bigger too.” He mumbles against your tit, your hips stutter as he sinks his teeth into the swollen nub. “Gonna be so round- and soft.” He sucks your nipple back into his mouth, his fingers picking up speed between your legs as you feel your stomach getting tight, your breath going ragged as you slam your hips down on him, pressing him deep against the spot inside of you that makes you see stars. “Come on- fuck, fucking take it.” He growls as he pops his mouth off of you, pulling you into a kiss as you chase the feeling inside of you, moaning against him until in one sharp motion you seat yourself on him completely, sending yourself over that edge. 

His lips move from your mouth to your chin, then cheeks, then forehead, he kisses you everywhere as you work yourself through your orgasm, everything going tense as that white hot fire ripples through your veins. 

When you come down from your high your legs feel like jelly and you honestly aren’t sure you’re gonna be able to keep going but thankfully he takes matters into his own hands, planting his feet on the mattress firmly behind you as he wraps his arms around your torso to keep you upright. He fucks up into you, his pace brutal and unrelenting as he buries his face in the crook of your neck. 

“Gonna fill up this pretty pussy, make you a mama.” He murmurs against the sensitive skin of your throat, his thrusts quickly becoming clumsy as he groans. He’s quick to follow you, his cock pulses and you can feel him spill against your walls, his demeanor softens with his prick as he rubs his nose against yours. “I love you s’much.” He mumbles, gently lifting you, helping you off his lap as you lay beside him. 

You take a moment, catching your breath as he leaves the room, returning quickly with a glass of water, handing it to you as he turns the lights off, crawling into the blankets with you as you lay your head on his chest. 

“Love you.” He says quietly, giving you a quick kiss that you know means good night as he settles in.

You sit in silence for a few minutes before sighing mostly to yourself. 

“What if this doesn’t work? Like ever?” You whisper into the darkness, curling yourself up closer to him.

You expect him to be asleep, or to brush you off, and to tell you that it will. Instead he just pulls you closer.

“Then we’ll keep trying. And if it doesn’t work then we’ll look into other options. I went through the adoption process once already, it should be easier the second time around.” He kisses your forehead and you feel him relax, you know he’ll be asleep in a few minutes. You’re just happy he’s willing to validate your worries. 

“Good night, love you.” You murmur, you really do mean it. 

He’s right. You’ll keep trying, and if it doesn’t happen, it doesn’t happen. There’s no way to know if you’re pregnant or not until then. (Although Joel isn’t all that surprised when you take a test two weeks later and are met with two blue lines.)

a/n : for the first time ever i actually like something i wrote lol