#tips for better sleep

[peptalkradio]

[nmotypdfsfg]

disclaimer: this information is for entertainment purposes only and is not a substitute for professional medical advice.

[maisha-online]

Sleep Better Tonight: Foods and Drinks You Should Skip Before Bed

The quest for a restful night’s sleep often overlooks the pivotal role of diet, particularly the foods and drinks one consumes before bed. The relationship between sleep health and nutrition is intricate, with diets low in fiber and high in saturated fats known to diminish the quality of deep sleep. It’s not simply about what to eat but also about understanding the food to avoid before bed, as…

[kabukirune]

6 Tips For a Better Nights Sleep

This post contains affiliates links. These help support my blog and content. Sleep, I’ve been talking about this a lot recently. Getting a good nights sleep is something I have suffered with for as long as I remember. I’ve been working really hard on a getting a better sleep routine each night, and have been pampering myself and clearing my mind before bedtime in the hope of getting some good…

[milkoomi]

₊˚⊹ ᰔ a guide to getting better sleep ᝰ.ᐟ

getting the right amount of sleep every night is key to getting your physical health in check and keeping your own mental and emotional state balanced! i used to struggle with severe insomnia a few years ago, so i’m going to share some tips that helped me get a good night’s rest!

let’s begin !!

ᝰ.ᐟ create a solid nightly routine

for me, my nightly routine starts between 5-6pm! so you can begin to create your nightly routine by finding that start time for yourself!

your nightly routine can include a multitude of things! whether it’s having dinner, showering, doing your nightly skincare, doing some end-of-the-day journaling; your nightly routine can be anything that helps you unwind from the day.

my nightly routine:

5-6pm: get home from work, change out of work uniform, & have dinner — within this time i’ll also spend time with my family/loved ones! i try to stay off of my phone, but there are nights where i’m having dinner and i’ll be scrolling through social media or watching a youtube video!

6-7pm: shower, dental hygiene, nighttime skincare — this is my time to pamper myself, to cleanse myself from the stresses from my day (& ofc literally cleanse myself). i’ll have a podcast playing in the background or i’ll put on a playlist of songs that make me feel good!

7-9pm: prime time “me-time” — at this point in my night, after i’ve showered and stuff, i use this time to either continue listening to podcasts or i’ll have another one of my fav youtubers playing in the background! i also incorporate time to journal and follow up with doing something that makes me happy whether that be playing a video game, entertaining myself with youtube, or coming on here & writing a new blog post!

9-10pm: bed time — i always make sure i’m physically in bed between these times just so i can allow my body to begin to fully relax. i get really cozy in bed, getting all tucked in under my covers, and i’ll make sure my lights are either dimmed or off! my goal every night is to be asleep by 10-10:30pm!

of course, your routine will look different than mine, but feel free to take some inspiration from this! figure out what works best for you and your schedule! once you have that routine set in stone, it’ll be easier to train your mind and body to get to bed at a better time and get yourself used to sleeping at a more reasonable time!

ᝰ.ᐟ no phone usage an hour before bed time

when you’re already in bed, getting ready to fall asleep, try to stay off your phone! the more time you spend mindlessly scrolling through your phone, the more that time starts to slip away from you and soon enough you’ll be up past midnight. staying away from your phone before going to sleep will allow your mind and body to start signaling that feeling of “it’s time to go to sleep”.

being on your phone right before you fall asleep just keeps your mind going and will cause you stay awake for much longer than you need to be! let your mind rest!

luckily, with iphones, you can create different focus modes other than just having your ‘do not disturb’ on! i created a focus mode titled ‘bed time’ that is scheduled to start at 9pm & end at 7am (which is usually when i wake up). i have the mode made so that my homescreen pages don’t include the page where all my social media is at so that i’m not tempted to scroll through any of my socials! i also made sure that my ‘bed time’ mode does not allow any notifications from anyone or anything to prevent myself from getting distracted at night when i’m trying to go to sleep!

ᝰ.ᐟ create the perfect sleeping environment

going to sleep can be hard if it’s too silent/noisy, too dark/bright, too cold/hot; so it’s important to make your sleeping environment the most ideal to you! turn on a fan for white noise or if you need it to be a bit cooler in your room, set a timer on your tv and have it lowered to the lowest volume, turn off all the lights— just do whatever you feel is best for making sure you sleep comfortably throughout the night!

for me, i have my tv on & i’ll set the timer on it because i still need some light source (because honestly i’m afraid of the dark lol) and i need some sound while i sleep! i make sure my tv’s brightness is dimmed because too much light is too distracting for me. i also prefer my room to be colder at night so i can cozy up more into my blankets! doing all of that to create the perfect sleeping environment has helped me get much better sleep at night!

𝜗𝜚 final notes 𝜗𝜚

creating a good sleep schedule and maintaining it can be a battle, but getting good sleep will help you in so many ways! getting enough sleep is one of the best forms of self care, and if practicing better self care is one of your goals for this new year, then please start by working on your sleep schedule and getting better sleep!

live and love, babes.

sincerely, juno ⭑.ᐟ

[nourishcolourbites]

TOP FOODS & TIPS FOR:

BETTER SLEEP

IG: @NourishColourBites

-> top protein sources (other than meat)

[skywalker42]

What people think ADHD is:

So I went to my room to grab sticky notes to leave my roommate a reminder on the dryer but then I saw my week old mug on my nightstand so I went to put it away and then when I was in the kitchen I realized there's no room for it in the cabinet and now I'm measuring the wall for shelving units.

Which, yeah, it is that. It's definitely that. But it's also this series of texts I sent to my friend this morning:

[atlasoftheworldd]

I'm finally getting on track and it makes me really happy!

Today I didnt do a lot but it was structured and I think that's the most important thing about my studies. I need to follow a plan or else i feel like im totally lost. ㅜㅜ

I studied chem and a little maths, reviewed the chapters i studied before. Re-remembering the old information feels good. I also studied a little bit German (I need it to pass my grade even though i dont like it ㅜㅜ) and continiued to read the book about ADHD. It contains a lot of interesting information so i decided to keep a google document for it.

Studying in 3 different languages made my brain jelly, i hope i didnt make any mistakes while writing this post :')

[napping-sapphic]

Funny as hell how useless the internet is for pain relief like you’ll search pain management tips for current very active pain and it’ll be like “just turn your entire life around <3”

[hakuramen]

Robin.

Dakimakura preorder

[noh07]

how to fall asleep

ironically, I am typing this at night instead of going the fuck to sleep. so, as you can see, I'm not an expert either. but here's a bunch of things that might help you (even tho I usually forget they do and don't actually do a lot of them, which is definitely not ideal).

first of all, make sure that as many of these as possible are given before going to sleep (if you can't do all, that's okay. you're doing great!):

make sure u had enough food and water during the day. have a last glass of water. it can also be good to have a bottle of fresh water by your bed. if you still have more than an hour until you should go to bed, have some food if you think you might need it. but nothing with too much sugar and also nothing that's very hard to digest.

have you brushed your teeth? if you can, please do that.

do you have fresh enough air? maybe you should open the window for 5-10 minutes a bit before going to sleep. (if possible, turn off the heater while the window is open to save energy and only turn it back on after you closed the window)

are your clothes and bedsheets fresh enough? if you've worn the same pyjamas for more than 3-5 nights or if they feel stinky, get a fresh one. bedsheets, pillowcases, etc. should be washed every 2-3 weeks (if possible). if they seem very stinky or it's been a while, make a note to wash them at the next opportunity, if you can't change them into fresh ones right away.

write down any good ideas and thoughts that might come up so you don't have as much pressure to stay up and work on them

try to not be in front of any screens the last 30 minutes before going to sleep and instead do relaxing, quiet activities like reading, sketching, knitting/crocheting, meditating, listening to calming music, etc. (I struggle with this one too, but we should try this some more)

if you can, make sure your room temperature is at around 18°C/64°F. if it's too cold or too warm it can be harder to fall asleep.

if you need it quiet and/or dark to sleep well, close doors, windows, blinds, etc. and make an eye mask or earplugs ready if you use those.

here's some tricks to fall asleep quicker that help me sometimes:

remember that you are loved and worthy and you deserve to feel good and have a good sleep. you will be okay for now, you can worry about daytime problems tomorrow, now it's sleep time.

think about nice things that make you feel good inside. you can think about your dream house, the most wholesome thing that happened to you in the last days, etc. if your thoughts drift into a very negative direction, try to get them back to something positive by actively choosing a positive topic.

listen to very calming music (on low volume!) or things like rain sounds (if you can sleep comfortably with headphones you can use those, otherwise play it out loud). make sure you're device is not directly by your body (especially head or chest), because the radiation can hinder your sleep and also isn't very good for you if you're constantly exposed to it.

inhale for 3 seconds, hold your breath for 4 seconds and exhale for 5 seconds. repeat after a short break. repeat until you start drifting to sleep. (don't force yourself to keep the time though if it feels uncomfortable! Not everyone's lungs are the same and if it's hard for you, don't hold your breath as long!)

don't be too hard on yourself. if you can't fall asleep, please still rest and don't actively do anything. your body will be able to use the rest well even if you don't fully sleep. pretend you're sleeping, it's restful too if actual sleep doesn't work right now.

i love you. you're amazing. and I am so so so proud of you for still going on, love.

hope these help!! if you have any other ideas that I didn't mention, please add in the reblogs!

I will sleep now, good night ^^

[bottlehawk]

rose lalonde as a mom would be a dad. no i am not going to elaborate

[nourishcolourbites]

[genisflyingkites]

Google is so awful man I can’t even google things fuck ai

[atlasoftheworldd]

For the past 4 days, I was trying to build a whole new studying system and I'm proud to say that I managed to do that! Now my avarage daily study time is 5 - 6 hours (and its still kinda not enough TT) I'm not gonna force myself so for now it's pretty enough. I started to use Forest and it really helps with my motivation. I'll try to Update this Blog daily (🙏🏻)