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If You Want A Better Sleep, Do These Things 30 Mins Before Bed

If You Want A Better Sleep, Do These Things 30 Mins Before Bed

Sleep is one of the most essential elements that helps to shape our life. Without sleep, one is likely to suffer from fatigue, loss of concentration, physical ailments or psychological trouble. With the fast paced life that we all have, much of the time it is impossible to acquire the desired amount of sleep, leaving us weary by midday. It also makes us sleepy, and unable us to finish the works at hand properly.

There are multiple things you can do 30 minutes before bed. These things will assist you to a peaceful, sound sleep–something that we all require at the end of the day. First and foremost, before bed, one must not worry about whatever the stresses of the day. Or worry about your incomplete work, or things that will keep you awake. It is advisable to, as people say, sleep like a log.

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This is not only about adults; children and younger individuals need their basic sleep as well for a healthier lifestyle. Here are some things you can do before bed if you want a better sleep.

Warm bath.

This applies to everyone regardless of age. Only keep in mind that since it is night time, it is better not to wash the hair. It will take more than half an hour to dry properly. A warm bath has the ability to de-stress you, helping you feel fresh. This freshness is effective to pull sleep over you. Have you noticed how babies tend to fall asleep right after a shower?

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Be comfortable before bed.

After a warm bath, it is always advisable to wear fresh and comfortable clothes. Personally, I always feel comfortable in old clothes, that are nearly tearing apart. You know what I mean, right? Washed clothes that are loose fitting and soft are agreeable, making your skin breathe freely. Another way to be comfortable is to rub some lotion on your body. The sweet smell eases your brain. Also, brush your hair. Brushing makes your hair roots stronger, healthier, and tangle free.

Massage some light oil.

Light oil, or grease free oil has a special effect on relaxing the body. It is quite similar to the effect a warm bath has. Aromatic oil like almond, lavender, coconut, or even baby oil can be rubbed half an hour before bed. You can gently massage some  oil on you and your baby’s hair. For you, take a shower in the morning. As for your baby, they can leave it as long as you want to. Of course, there is another benefit: you will get soft, bouncy, and manageable hair in the morning!

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Meditate.

Meditation is a great way to relax your body and soul. If you know how to meditate, just do it for 30 minutes before bed. It will have a calming effect on you and will put you to deep sleep. If you have never meditated before, simply download some free tracks from online and follow the instructions. If you don’t have enough time for that, then allow yourself to do it on your own. Close your eyes, and follow your breathing. Breathe deeply, in and out. Focus all your attention to your breathing only. Divert your mind if you can’t concentrate. Practise this for few days, and you’ll be able to do it with ease later.

Fix your room temperature.

During summer, make sure your room temperature is cooler than the outer temperature. Do this 30 minutes before bed, so that once you enter the room, you will feel crisp. Meanwhile, during winter, make sure the heater is on half an hour prior to your sleep. The warm room will likewise warm your body, unwinding you and putting you to instant sleep.

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Prepare your bed.

A well made bed is very inviting. The freshly puffed pillows, the blanket, or the duvet in its perfect position, and a nice bed sheet is more than enough to make you feel sleepy. Preparing your bed prior to your sleep requires minimum effort and time.

Listen to music.

Another thing you can do 30 minutes before bed is to listen to some soft music. With the lights dimmed, the room temperature controlled, you can turn on some soft instrumental, classical, or some soulful music, close your eyes, and concentrate. You will fall asleep in no time.

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Sumaiya Kabir

Sumaiya is a passionate writer who shares thoughts and ideas to help people improve themselves.

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Last Updated on September 18, 2020

7 Simple Rules to Live by to Get in Shape in Two Weeks

7 Simple Rules to Live by to Get in Shape in Two Weeks

Learning how to get in shape and set goals is important if you’re looking to live a healthier lifestyle and get closer to your goal weight. While this does require changes to your daily routine, you’ll find that you are able to look and feel better in only two weeks.

Over the years, I’ve learned a lot about what it takes to get in shape. Although anyone can cover the basics (eat right and exercise), there are some things that I could only learn through trial and error. Let’s cover some of the most important points for how to get in shape in two weeks.

1. Exercise Daily

It is far easier to make exercise a habit if it is a daily one. If you aren’t exercising at all, I recommend starting by exercising a half hour every day. When you only exercise a couple times per week, it is much easier to turn one day off into three days off, a week off, or a month off.

If you are already used to exercising, switching to three or four times a week to fit your schedule may be preferable, but it is a lot harder to maintain a workout program you don’t do every day.

Be careful to not repeat the same exercise routine each day. If you do an intense ab workout one day, try switching it up to general cardio the next. You can also squeeze in a day of light walking to break up the intensity.

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If you’re a morning person, check out these morning exercises that will start your day off right.

2. Duration Doesn’t Substitute for Intensity

Once you get into the habit of regular exercise, where do you go if you still aren’t reaching your goals? Most people will solve the problem by exercising for longer periods of time, turning forty-minute workouts into two hour stretches. Not only does this drain your time, but it doesn’t work particularly well.

One study shows that “exercising for a whole hour instead of a half does not provide any additional loss in either body weight or fat”[1].

This is great news for both your schedule and your levels of motivation. You’ll likely find it much easier to exercise for 30 minutes a day instead of an hour. In those 30 minutes, do your best to up the intensity to your appropriate edge to get the most out of the time.

3. Acknowledge Your Limits

Many people get frustrated when they plateau in their weight loss or muscle gaining goals as they’re learning how to get in shape. Everyone has an equilibrium and genetic set point where their body wants to remain. This doesn’t mean that you can’t achieve your fitness goals, but don’t be too hard on yourself if you are struggling to lose weight or put on muscle.

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Acknowledging a set point doesn’t mean giving up, but it does mean realizing the obstacles you face.

Expect to hit a plateau in your own fitness results[2]. When you expect a plateau, you can manage around it so you can continue your progress at a more realistic rate. When expectations meet reality, you can avoid dietary crashes.

4. Eat Healthy, Not Just Food That Looks Healthy

Know what you eat. Don’t fuss over minutia like whether you’re getting enough Omega 3’s or tryptophan, but be aware of the big things. Look at the foods you eat regularly and figure out whether they are healthy or not. Don’t get fooled by the deceptively healthy snacks just pretending to be good for you.

The basic nutritional advice includes:

  • Eat unprocessed foods
  • Eat more veggies
  • Use meat as a side dish, not a main course
  • Eat whole grains, not refined grains[3]

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Eat whole grains when you want to learn how to get in shape.

    5. Watch Out for Travel

    Don’t let a four-day holiday interfere with your attempts when you’re learning how to get in shape. I don’t mean that you need to follow your diet and exercise plan without any excursion, but when you are in the first few weeks, still forming habits, be careful that a week long break doesn’t terminate your progress.

    This is also true of schedule changes that leave you suddenly busy or make it difficult to exercise. Have a backup plan so you can be consistent, at least for the first month when you are forming habits.

    If travel is on your schedule and can’t be avoided, make an exercise plan before you go[4], and make sure to pack exercise clothes and an exercise mat as motivation to keep you on track.

    6. Start Slow

    Ever start an exercise plan by running ten miles and then puking your guts out? Maybe you aren’t that extreme, but burnout is common early on when learning how to get in shape. You have a lifetime to be healthy, so don’t try to go from couch potato to athletic superstar in a week.

    If you are starting a running regime, for example, run less than you can to start. Starting strength training? Work with less weight than you could theoretically lift. Increasing intensity and pushing yourself can come later when your body becomes comfortable with regular exercise.

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    7. Be Careful When Choosing a Workout Partner

    Should you have a workout partner? That depends. Workout partners can help you stay motivated and make exercising more fun. But they can also stop you from reaching your goals.

    My suggestion would be to have a workout partner, but when you start to plateau (either in physical ability, weight loss/gain, or overall health) and you haven’t reached your goals, consider mixing things up a bit.

    If you plateau, you may need to make changes to continue improving. In this case it’s important to talk to your workout partner about the changes you want to make, and if they don’t seem motivated to continue, offer a thirty day break where you both try different activities.

    I notice that guys working out together tend to match strength after a brief adjustment phase. Even if both are trying to improve, something seems to stall improvement once they reach a certain point. I found that I was able to lift as much as 30-50% more after taking a short break from my regular workout partner.

    Final Thoughts

    Learning how to get in shape in as little as two weeks sounds daunting, but if you’re motivated and have the time and energy to devote to it, it’s certainly possible.

    Find an exercise routine that works for you, eat healthy, drink lots of water, and watch as the transformation begins.

    More Tips on Getting in Shape

    Featured photo credit: Alexander Redl via unsplash.com

    Reference

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