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If You Want Better Sleep, Your Bedroom Shouldn’t Lack These 5 Plants

If You Want Better Sleep, Your Bedroom Shouldn’t Lack These 5 Plants

The bedroom is your inner sanctum

The bedroom is a sacred place. Most people use it as a multipurpose room. It doubles as a dining room, office, lounge, play room, dressing area, and an overall receptacle for all of your stuff. However, a huge part of establishing and maintaining good sleep hygiene is by creating a peaceful place for relaxation and sleep.[1] You can start by simply decluttering your space[2] and limiting the activities you engage in—in this space eat at the dinner table, work in your office or other designated space, lounge on the couch, etc.

One thing that can significantly enhance and alter the overall ambiance and serenity of your sacred sleep space is the addition of plants. Studies[3] show that there exists a number of plants that have sedative properties and create a sense of calm just by having them near you.

5 plants you should have in your bedroom to produce a better night’s sleep

1. Lavender

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    Lavender is famous for its ability to reduce anxiety, soothe your senses and induce sleep. The scent of lavender[4] slows down your heart rate and lowers stress levels. Studies have also shown that the smell increases light sleep and decreases rapid-eye-movement (REM) sleep allowing you to become fully awake quicker—making this plant perfect for napping. Another benefit of the aromatherapy lavender plants provide is that it actually reduces crying in babies which in turn allows parents to sleep better.

    2. Rosemary

      Rosemary is a member of the mint family and along with its sedative properties it also improves your memory[5] and improves the overall air quality in confined spaces.

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      3. Jasmine

        The scent of jasmine has been clinically proven to improve the overall quality of sleep and increase mental alertness and productivity. It also helps in reducing anxiety and depression. Its soothing botanicals have profound effects on your body and mind.[6]

        .4. Snake Plant

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          Snake plants[7] are easy to care for and require very little fuss. These low maintenance beauties improve the quality of air throughout your home by emitting fresh oxygen into the atmosphere during the night. They remove carbon dioxide and filter household toxins from the air. These plants are ideal for those with severe allergies, asthma or other breathing issues.

          5. English Ivy

            English ivy is another low-maintenance plant that grows easily indoors. It also is a phenomenal air purifier. Studies show that English ivy can reduce air molds[8] by 94% in 12 hours. It is especially beneficial for those with mold sensitivities and breathing difficulties. It is the ideal plant for you if your sleep quarters are located in a dark and damp space.

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            A surefire way to improve the quality of sleep at night is by adding these five plants to your bedroom. Not only do they spruce up the room and add to the aesthetics of the space but they add vitality and life to your private sanctuary. The also have practical relaxing and purifying benefits – which promotes healthy sleep.

            Reference

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            Denise Hill

            Denise shares about psychology and communication tips on Lifehack.

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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

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