Sleep Hygiene Tips
Not having enough sleep can be absolutely debilitating, both emotionally and physically. So in this article we’re going to look at six sleep hygiene tips.
My first tip is to put down smartphones, put down the tablets, get off the laptop about two hours before going to sleep. Put all of that down because these devices emit a blue light and the blue light has an impact in terms of our melatonin production.
Melatonin is a sleep hormone and what actually happens is that it slowly starts to increase as it gets dark outside. As it gets later on in the night, our melatonin production increases. But if we’re using these devices, the artificial blue light suppresses melatonin production. So not only is it difficult to get to sleep, but it’s also difficult to stay asleep.
If you want to have a good night’s sleep, the first thing you can do is put down the devices.
Tip number two is expose yourself to natural light on a regular basis. Now natural light helps us to regulate that sleep-wake cycle and it also helps in the production of melatonin.
It might be time to take a walk in the park during your lunch break or after work, but you are really enjoying that natural light and taking it as much as possible.
What does a healthy sleep-wake cycle look like?
During the evening what will happen is our melatonin levels will increase while our body temperature will decrease. We’re then going to be less alert and we are more likely to welcome sleep.
In morning, our melatonin will decrease, our body temperature will increase and our cortisol level will increase and we are more likely to feel energized and welcome the day ahead.
Tip number three is establish a regular bedtime routine and also a relaxing nighttime routine. What we mean by that is going to bed at the same time every day, even if you’re not at work, so that’s weekends as well, and also getting up at the same time every morning, even if you don’t need to get up.
Also when it comes to night time, as per tip one, putting the devices down, but also establishing a relaxing routine. It might be having a soak in the bath, reading a relaxing book and it could be listening to a light piece of music or doing some gentle stretching exercises.
It’s not reading emails at 11 o’clock or 12 o’clock at night and and it’s not having a difficult conversation with your partner or your friend. Have a think about that night time routine and adopt a night time routine that works for you.
Tip number four is to avoid stimulants before bedtime. By stimulants I mean tea and coffee. Anything that contains caffeine and also alcohol and nicotine. Alcohol can help us get to sleep, but it’s not very good at helping us to stay asleep. It can be quite disruptive, we can have a disturbed sleep by drinking alcohol.
And also things such as caffeine can have that physiological effect on the body, just be quite stimulating, which is exactly what we don’t want before we go to bed. What we might do is replace that with a hot chocolate or a green tea or chamomile tea or beverage of your choice that is not alcoholic and it hasn’t got caffeine in it.
Tip number five is a simple one: use the bedroom for sleep and intimacy only. No work, laptops, etc, in the bedroom. Sleep and intimacy only. Sleep in a comfortable bed with silver-infused antibacterial sheets.
Tip number six is if you’ve tried all of the five tips that I’ve mentioned in this article and you’re still struggling with insomnia then what I would suggest is you go to see your doctor and check out whether there’s any organic reason for that.
If you’ve heard from your doctor and your doctor said that you’re fine then it may be that the insomnia is caused by stress, depression or overthinking and in which case I’d strongly advise that you see a therapist so that you can address the underlying causes of the insomnia.
Sebastian was born and raised in the busy city of Abbottabad. As a journalist, Saad Mushtaq has contributed to many online publications including the PAK Today and the Huffing Post. In regards to academics, Saad Mushtaq earned a degree in business from the Abbottabad UST, Havelian. Saad Mushtaq follows the money and covers all aspects of emerging tech here at The Hear Up.Thanks
Finding The Perfect hair salon north lakes For Your Baby Shower Look
Baby showers are joyous occasions that mark the impending arrival of a new family member, and you want to look and feel your best at this joyous celebration. Finding an experienced hair salon north lakes like BeckyB can make all the difference when selecting your look; choosing one can transform how confidently you appear for this important event. In this blog we’ll help guide you through finding a top North Lakes stylist for your baby shower celebrations.
Search For Referrals
Begin your search by gathering personal referrals of North Lakes hairdressers who have had positive experiences. Personal recommendations can be an invaluable way of quickly and reliably finding an experienced stylist.
Read Online Reviews
Reviews found online such as those provided on Google, Yelp and Facebook can provide valuable insight into local hairdressers. Pay particular attention to reviews that mention special occasion styling as these indicate their expertise in creating looks suitable for events like baby showers.
Explore Hair Salon Websites and Social Media
Explore the websites and social media profiles of North Lakes hair salons to gain an idea of their portfolios, services offered and atmosphere of each establishment. Keep an eye out for photos that fit with your vision for a baby shower theme.
Check Qualifications and Experience
It is crucial to select a professional hairstylist with experience styling for special events like baby showers. Look for stylists with appropriate certifications as well as portfolios displaying their work for clients attending such events.
Consultation and Compatibility
Speak to potential hairdressers or salons about scheduling a consultation meeting to discuss ideas and preferences for your baby shower look. Observe whether the stylist listens attentively and offers helpful suggestions based on listening carefully to what your vision is and working together towards its achievement.
Scheduling and Availability
Make sure your chosen hairdresser or salon can accommodate the date and time of your baby shower by scheduling an appointment and making necessary arrangements.
Request a Trial Run
If you have an idea for an attractive hairstyle for the baby shower, consider scheduling a trial run beforehand to assess how it will look on you and make any necessary modifications prior to its application. This way you will know whether it suits you well enough before your event begins.
Cost and Budget
Discuss the costs associated with styling services to make sure they fit within your budget. Keep in mind that some salons offer packages including hairstyling, makeup application and other beauty treatments.
Product Knowledge and Hair Care
A skilled hairdresser should possess expert knowledge about maintaining your look with appropriate products to keep it in its prime. Speak to them about which ones they recommend using throughout your baby shower celebration to keep your look in great condition.
Ask for Referrals
When in doubt about choosing a stylist, asking the hairdresser for referrals of past clients who had similar services provided is an effective way of gathering valuable insight. Speaking with these previous customers can give invaluable information.
Trust Your Instincts
In general, when selecting a North Lakes hairdresser for your baby shower event, trust your instincts. Select someone whom you feel confident with as this will contribute to a positive experience with stunning results.
Your baby shower is a special milestone, and finding the ideal hairdresser in North Lakes will ensure you look and feel your best as you celebrate. By following these steps and conducting adequate research, you can select an experienced stylist who understands your vision to create stunning styles to compliment any look while increasing confidence. With their help on hand, your joyous celebration will radiate beauty and happiness all day long.
Harper Harrison is a reporter for The Hear UP. Harper got an internship at the NPR and worked as a reporter and producer. harper has also worked as a reporter for the Medium. Harper covers health and science for The Hear UP.