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10 Smart Tips To Help You Get A Complete, Peaceful Sleep

10 Smart Tips To Help You Get A Complete, Peaceful Sleep

Do you take hours to fall asleep? Have you ever had a full night’s sleep and felt completely miserable afterwards? My sister has a horrific time sleeping – she rarely does. When she manages to get some shut eye, she sneaks in either 2-4 hours… or 14 hours. It’s bad. Various therapists and sleeping experts couldn’t help. All they wanted to do was prescribe her sleeping meds.

1. The Dangers of LED

Screens (in most cases a smartphone) are the #1 reason why people can’t sleep. Blinded by the blue light in LED screens, our brain shuts down the release of melatonin. Melatonin is known as the “sleep hormone,” which controls our body clock. iPads, phones, TVs, laptops – anything with a screen must be eliminated.

If you’re prone to waking up in the middle of night, grabbing your device and checking social media for a minute or two, you won’t find it a good way to doze back asleep. Resist the urge to grab your smartphone or laptop and assess why you think you woke up in the first place.

2. Nap During The Day

Believe it or not, 20-minute power naps have been shown to drastically increase productivity in the workplace. Even if you’ve had your body’s sleeping allocation for the day, naps increase alertness, creativity and enhances our mood.

3. Stick To A Sleeping Schedule

Adjust your biological clock and help it do what it’s meant to, by going to sleep every night at the same time, if it can be helped. A stable sleeping pattern aligns your bio-clock to recognise when it is time to sleep. This is crucial towards ensuring a full night’s luxurious sleep.

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Sometimes, sleeping schedules go astray. That’s life – things happen. Try your best to get back on track as soon as time permits.

4. Chow Down The Right Foods

Serotonin and melatonin are neurotransmitters that help you sleep. To get those transmitters, your brain needs tryptophan, an essential amino acid found in turkey. Turkey is loaded with tryptophan – which could explain why you feel incredibly sleepy at Thanksgiving and Christmas dinners.

Other foods that send you to sweet dreamland are:

  • Eggs
  • Lentils
  • Beans
  • Red meat (beef, lamb, pork)
  • Reduced fat mozzarella
  • Pumpkin and squash seeds
  • Chicken breast

(Basically, all muscle-building staple foods that are high in protein.)

5. Maintain Silence

Whether your loved one is snoring away, the neighbours are noisy, your house guests are in the other room chatting away, or your family is blaring the TV, some noises never stop.

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Short of letting everybody in your house know that you’re trying to sleep, consider purchasing quality custom-made earplugs. If those are a no go, have a look for sleep-specific noise-cancelling headphones. Be sure the ‘phones are fit for sleeping in.

6. Exercise Regularly

Regular cardiovascular exercise (running, swimming, burpees, etc.) dramatically improves the quality and duration of your shut-eye time. The body needs only 30 minutes of intense aerobic exercise for our body heat to remain high. It stays high for around 4 hours.

During your body’s cool down period, your brain will be receiving frequent signals that it’s time for sleep. This is made possible through the release of melatonin, the sleep hormone (I’ve talked about melatonin so much because it is that important for a good night’s rest.)

7. Stop Worrying About The Future

Not being able to turn off our minds is a giant problem. They’re a dial that can’t be turned off. I used to worry about things like…

  • What’s going to happen tomorrow
  • Replaying conversations in my head
  • Fretting over goals I hadn’t reached
  • Wondering why am I not where I want to be in life

I’m not alone in experiencing those feelings. These fears hang in the balance of many people’s minds. A way to clear the air and form a response for them is to simply jot them down. You can jot them down in a journal, notebook, stationary pad, etc.

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Writing down every one of your woesome thoughts, by hand, empties the mental clutter so you can have a spiritually nourishing slumber. This steers your mind clear of thinking about them.

Another thing you can do (while we’re on the subject of cleaning) is to shower and brush your teeth. If you feel dirty you’re going to obsess about it – just as you would with your mental “clogs”.

8. Tense Yourself To The Limits

Relax your muscles by tensing them as hard as you possibly can (without straining yourself), holding them for a few moments, and then release the tension. This form of muscle relaxation (which also fights stress), usually accompanied by rhythmic breathing, helps relax the mind as well as your body. Try it tonight while you’re lying on your back. (You aren’t going anywhere, are you?)

9. Thermostat

Most studies demonstrate that room temperatures of between 62 to 70 degrees Fahrenheit (17-21 degrees Celsius) seem to work best for sleeping. The reason is that our core body temperature drops at night. In fact, this drop is a signal to the brain to say goodnight. A warm room can inhibit this process.

10. Optimize Your Bedroom

Where you sleep has just as much importance as what you do to prepare for bed. I’m sure you’ve heard by now that the bed should be reserved for a deep night’s natural sleeping and love-making. Which is fine – however, how much stock have you put into the rest of your bedroom?

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It’s been well-known that a messy, untidy room piles stress on our psychological well-being. Here are a few ways you can maximise your bedroom’s good vibes for a comfier sleep starting today:

  • Control your internal clock by keeping the room dark (this means NO screens of any kind). The hypothalamus (responsible for your inner clock) releases cortisol when light is detected. As a result, your body temperature raises, and your wakefulness is restored.
  • Clean the clutter: using a closed hamper to keep piles of clothes from your view does a lot for maximising your sleep.
  • Keep pillows full and fresh by replacing them every 1-2 years.
  • Use YouTube for bedroom organisation tips

Consider some of these techniques (or all of them!) when you’re about to hit the hay tonight. Don’t put yourself through another catastrophic sleep by waiting until tomorrow. Stop being miserable in your day-to-day and do something about your sleep habits. Your mind, body and life health (and friends) will thank you for choosing to make a positive difference. It certainly has in my beloved sister’s sleep schedule in no time at all.

Featured photo credit: Wokandapix via pixabay.com

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Maya Levine

Passionate Writer & Researcher

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Last Updated on May 25, 2019

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

20 Spaghetti Squash Recipes For Anyone Who Is Looking For Delicious, Healthy Comfort Food

Spaghetti squash is similar to cucumber. It has a shell which is difficult to pierce and this hard flesh surrounds a hollow cavity filled with seeds. When you cook this vegetable, the squash flesh falls away from the inner cavity and only the reminiscent of spaghetti remains. You can get surprised and delighted to see how this vegetable transforms with cooking.

It can act as a great substitute to pasta. It tastes as delicious as the traditional pasta and is equally satisfying but healthier. It is gluten free and contains many nutrients like vitamin A, potassium and folic acid.

This incredible vegetable can be boiled, baked or steamed. And, a lot of recipes can be prepared with spaghetti squash as the chief ingredient. I’m sure the following recipes will make your mouth water.

Breakfast

1. Spiced Coconut Squash Breakfast Porridge

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    This unconventional porridge, prepared for breakfast, is a perfect dish to start your day. The ingredients include spaghetti squash, organic coconut milk, ginger, coconut flour, maple syrup, cinnamon, sea salt and vanilla extract. It has a comforting and creamy texture and is best served with fresh fruit topping. (Click here for recipe)

    2. Egg and Avocado Spaghetti Squash Boats

    2

      If you’re looking for a light, healthy, gluten free, vegetarian breakfast then avocado spaghetti squash boats is the best option. Besides chopping the squash, breaking the egg and slicing the avocado, this recipe doesn’t require much effort in its preparation. It tastes amazing with egg yolk and salsa and has a rich decadent texture. (Click here for recipe)

      3. Spaghetti Squash Frittata for One

      3

        This frittata, if prepared perfectly, can be an excellent choice for a healthy meal. It is a combination of lots of spaghetti squash, a few white eggs, some red pepper for color and texture, few onions and garlic for flavor, and some fresh herbs for brightness. This dish is usually served large in size and tastes great with tomato sauce and bean balls. (Click here for recipe)

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        4. Ingredient Spaghetti Squash Brunch

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          It’s a fast and easy breakfast that contains a poached egg and feta on a pre-roasted pile of spaghetti squash bed. The yolk from the egg floods through the scraps of squash underneath. It almost tastes like an Italian pasta and the light crumble of feta adds more calcium and protein. (Click here for recipe)

          5. Spaghetti Squash Hash Browns

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            A very healthy take on hash browns in which spaghetti squash is used in place of potatoes and coconut oil in place of butter. This reduces stress, inflammation and starch, making it healthier than traditional hash browns. It helps lose water weight as well which is helpful for weight loss. The final product is fluffy on the inside but crispy on the outside. It is best served alongside some dippy eggs. (Click here for recipe and image source)

            Lunch

            6. Spaghetti Squash Chow Mein

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              Spaghetti squash can not only replace Italian pasta but it can also replace the Chinese noodles. They are a delicious, satisfying dish, prepared by stirring and frying spaghetti squash with a rainbow of other vegetables along with a sweet smelling mixture of fish sauce, rice vinegar and soy. They are gluten free and grease free which makes them healthier. (Click here for recipe)

              7. Parmesan Zucchini and Spaghetti Squash with Pine Nuts

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                This dish is a marvelous combination of garlic, spaghetti squash, parmesan, toasted pine and zucchini nuts. It’s super healthy, gluten free, full of vegetables and delicious. Tossed with olive oil, this dish meets all the dietary needs and is perfect for light lunch. You can also add some chicken to increase protein.  (Click here for recipe)

                 8. Spaghetti Squash with Mushrooms Parmesan

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                8

                  Though spaghetti squash provides low calories, you can add meaty mushroom and a good amount of parmesan cheese to increase the amount of calories. It’s a healthy, full of flavor, vegetarian dish, and has cheap and easy ingredients which you can find in market. The final product is yummy and satisfying and can make your lunch, perfect.  (Click here for recipe)

                   9. Spaghetti Squash with Vegan Fire-Roasted Tomato Cream Sauce

                  9

                    A pile of roasted squash is flavored with a sauce made from five ingredients. The vegan fire-roasted tomato cream sauce is made from the mixture of tomatoes, cashews, basil, salt and water. This spicy sauce makes it more delicious and some small amount of basil adds fresh green color and flavor. (Click here for recipe)

                     10. Thai Peanut Spaghetti Squash

                    10

                      Most of the dishes listed here are either Mexican or Italian. This recipe however will give you a fresh Asian feeling. To prepare this, all you need are spaghetti squash and peanut sauce, then by adding some ginger, lime and vinegar you’ll get one of the most delicious recipes. The texture of this dish reminds you of heavenly beaches in Thailand. (Click here for the recipe)

                      Dinner

                      11. Spaghetti Squash Comfort Bowl

                      11

                        This is the perfect kind of bowl that you want to have on a cold evening, sitting on a couch and watching TV. You’ll enjoy its lightly steamed veggies, allspice beans, and the strands of squash as well. It feels creamy but doesn’t seem too heavy. It’s a great dish with intense indulgence, with our best spaghetti squash, the warm beans, and the comforting steamed veggies. (Click here for the recipe)

                        12. Spaghetti Squash Crust Pizza

                        12

                          As you already know, spaghetti squash is a great substitute for pasta, but this dish here shows how these chewy shreds can make a great stand-in for pizza. You can add anything like meat or veggies to the base which is bound with egg whites and flour. The end product is a great gluten free dish. (Click here for the recipe)

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                          13. Spaghetti Squash Fried Rice

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                            Spaghetti squash works as a good substitute to the cauliflower as the base of a fried rice. This recipe includes almost all of the usual ingredients of a fried rice. With green onions, eggs, peanut oil, and some garlic, this dish gives a unique texture that you can never find in your local restaurants. (Click here for the recipe)

                             14. Roasted Garlic Spaghetti Squash Lasagna Boats

                            14

                              If you’re looking for something delicious for the winter evenings, you’ll get fond of these cheesy spaghetti squash boats. To lighten it up, it is filled with tomato sauce, cheese, chicken sausage, parmesan and ricotta. You can easily complete its arrangement ahead of time and bake it before dinner. (Click here for the recipe)

                              15. Chicken Enchilada Stuffed Spaghetti Squash

                              15

                                This Mexican inspired dish has spaghetti squash as a serving bowl and inside it goes enchilada sauce, chicken, cheese, black beans and other veggies wrapped inside a corn tortilla blanket. You can also use spinach in place of the corn and black beans. Topped with sauce galore, this dish can be served as a family fun meal.  (Click here for the recipe)

                                Dessert

                                16. Sweet Spaghetti Squash Kugel with Apples and Raisins

                                16

                                  If you can afford spaghetti squash, coconut sugar, some eggs and few other ingredients, then this dish must be your cheapest choice. This noodle is a delight in all seasons. The addition of some apples and raisins results in its fruity freshness. (Click here for the recipe)

                                  17. Spaghetti Squash Coconut Custard Pie

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                                    With the fine sweetness from vanilla extract and coconut, this dessert can be a great hit among guests. The spaghetti squash drowns in an egg batter to make it lighter than a cream pie. You can play and experiment with the ingredients and see surprising results.  (Click here for the recipe)

                                     18. Spaghetti Squash Cake With Cream Cheese Glaze

                                    18

                                      This desert will be a delicious treat to those who are a fan of carrot cake. Spaghetti squash is a vegetable with pleasant taste, lending fiber, potassium and vitamins. So, if you drape it in cream cheese frosting, you will end with this mouth- watering cake. This dessert has so many health benefits and is also great for a Thanksgiving dinner. (Click here for the recipe)

                                       19. Spaghetti Squash Kheer

                                      19

                                        Kheer is a rice pudding made by boiling rice with cow milk and sugar. But this type of kheer replaces boiling rice with noodles swapped out of spaghetti squash and cow milk with coconut milk. By pouring some ghee, you can add necessary richness in it. It is healthier than traditional kheer and can act as a great dessert for your evenings. (Click here for the recipe)

                                         20. Cinnamon Spice Spaghetti Squash Cake

                                        20

                                          By now, you must be surprised by the versatility of spaghetti squash. But your best surprise will probably come after you finish preparing this cake. This cake is a game changer. You’ll have the taste of lots of veggies like cinnamon, allspice maple syrup and ginger, all inside a single cake.  It’s a perfect treat for picky eaters. (Click here for the recipe)

                                          Featured photo credit: Spaghetti Squash with Fire Roasted Tomato, Olive and Baby Spinach Sauce via commons.wikimedia.org

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