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One Simple and Natural Way To Help You Stay Energetic After A Night Of Insomnia

One Simple and Natural Way To Help You Stay Energetic After A Night Of Insomnia

Sleepless nights are just something that we must endure from time to time due to various reasons, such as a change in our daily schedule, side effects of certain medicines, or we simply have too much on our minds. This is just something we all go through. However, if it starts happening on a daily bases, it is a serious problem. Staying awake and focused after a sleepless night can be challenging, but instead of drinking one cup of coffee after another, there is a simpler way to get us going.

Drinking too much coffee can take a toll on the sleeping cycle

Most of us start our day with a cup of coffee to keep us going throughout the day, and we continue to fill ourselves with coffee just to make it through the day. Yet, we rarely stop to think the effect caffeine can have on our bodies. We forget that caffeine can also be found in other drinks we consume such as tea, soft drinks, and various sports drinks, thus we take more caffeine than necessary. The intake of too much caffeine can lead to sleepless nights, and furthermore, the more caffeine we consume, the more immune our bodies becomes to it.

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Your lifestyle can influence your ability to sleep

You also need to be aware that certain habits can impair your ability to sleep well at night. If you stay up late staring at your smartphone or laptop, don’t be surprised if you find yourself rolling in your bed afterwards. Moreover, eating a large meal before you hit the sack can deprive you of sleep.

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Say hello to sunlight and goodbye to insomnia

The negative effects of insomnia are numerous, from reducing performance at work or school, slower reaction times, which can be dangerous if you are driving, and in the longer run, it may lead to some serious health problems, such as high blood pressure, diabetes and obesity. Luckily for you, you don’t need to reach for the medications right away.

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There are many known benefits of the sunlight such as helping in building strong bones and healing skin conditions. It is also responsible for increasing the levels of serotonin, which is a hormone that can boost our mood. Also, the lack of sunlight may cause an imbalance in the hypothalamus, which is a gland responsible for regulating our sleep and energy levels. Our biological clocks are sensitive to changes in light, thus if you don’t have enough sunlight exposure during the day, you will feel tired. This is due to a hormone called melatonin, which is produced during the night when there is no light; it tells your body to calm down and go to sleep. Sunlight suppresses the production of this hormone during the day, and you feel energized as a result. However, if you miss out on sunlight because you wake up later in the day or work in a space with little natural light, you might feel depressed and constantly tired.

Embrace the sunlight

To make your biological clock function properly as to feel awake and ready to work during the day, and to sleep well during the night, try to soak up as much sunlight as possible. Get up 15 minutes earlier in the morning and do a few exercises in front of a window. Also, when working, if possible sit close to a source of natural sunlight. In case that’s not possible, use your lunch break to go and eat outside, instead of sitting at your desk. After work, walk a couple of blocks on your way home, while there is still sunlight. If you are meeting your friends, arrange it to be during the day and sit outside and enjoy the sunlight, rather than sitting in a stuffy bar in the evening.

Featured photo credit: https://unsplash.com/ via unsplash.com

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Ana Erkic

Social Media Consultant, Online Marketing Strategist, Copywriter, CEO and Co-Founder of Growato

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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