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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 July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

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Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

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You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

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  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

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Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

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