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Published on August 20, 2018

Good Sleep Habits You Need (And Bad Ones to Avoid) To Be Energetic

Good Sleep Habits You Need (And Bad Ones to Avoid) To Be Energetic

Sleep is the most essential component to wellness and healthy living. There are many people who think it’s perfectly fine to function on six or seven hours of sleep. Others seem to believe that an ‘all-night-er’ like we tried to pull in college won’t affect us.

Though we’re all busy people, staying up at all hours to meet those deadlines will impact your life.

In this article, we’ll look into how bad sleep habits affect your mental and physical health and the good sleep habits you should take up to be energetic every day.

How terrible can lacking of sleep be?

If you don’t have healthy sleep habits, your professional life and even personal life will be at risk. Even the most subtle signs of exhaustion can set off major signals to others.

You might be going about your day believing everything is fine after skipping some hours of sleep, but later, you’re overwhelmed and aren’t totally with the program. You might wind up saying things like: “Oh gosh, I’m so off today, don’t mind me.”

Yes, people around you will notice if you’re a bit off or can’t keep up at work. If you feel the need to take a nap because you’re tired, that means you didn’t sleep well the night before. Taking naps is very healthy as they increase productivity and prevent you from hitting that ‘ugh, I need something sugary!’ slump.

This is an example of a bad sleep habit: you stayed up too late, so the next day, you try to catch up a bit to get through so you nap for ten minutes, then twenty minutes, and then an hour!

The National Sleep Foundations says that if you nap due to tiredness, you’ll end up entering a cycle of sleep that will mess with your sleep/wake schedule. Scientists call this your circadian rhythm, which is a 24-hour internal clock and cycles between sleeplessness and alertness at regular intervals. The clock exists within the brain and determines how much or little energy you’ll have at various periods of your day.

If your alertness is always compromised, you’re setting yourself up for frequent disasters.

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There are several subtle and detrimental consequences you might face if you haven’t been getting enough shut-eye time. Studies now say it’s critical to get eight or nine hours of sleep. Anything less than that and you’ll suffer work-performance failures or other mishaps. You don’t want to take sleep disturbances and issues lightly.

Often times, we may think we’re getting enough sleep and don’t know why we’re fatigued and drained. It’s easy to blame it on diet or not enough exercise or work is taking its toll on you. And yes, those things do factor into the mystery of your lacking energy.

These days, in the digital age, it’s even more difficult to establish a healthy sleep routine when we’re constantly stimulated by external sources–the news, social media, and oh wait, what is happening in this crazy world?

We live in a time when cell-phone reliance is undeniable and also affecting our mental, emotional and physical well-being. I’ve heard people complain about their email demanding their attention at all hours of the night.

We’re taking in and internalizing more than we realize and we need to give it all a rest. This is why a nine-hour night of sleep is imperative.

4 Bad sleep habits to avoid

Our brains need sleep to process and unwind. If you’re at a loss about how to structure a healthy sleep life, these are some habits to avoid.

1. Putting your phone next to your head while sleeping.

Do you tuck your phone under your pillow when you sleep? Do you rely on your phone and use it as an alarm to wake you up in the morning?

It’s not a good idea to use your cell-phone to start your day. You’ll check your email or other social networks the second your alarm buzzes and become prone to a bad mood.

A clear head will make falling asleep fast and easy with no electronics nearby. And, you’ll wake up feeling restored.

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2. Technology devices in the bedroom.

Technology devices have lights on them, very bright lights. A lit up room will cause sleep disturbances or make you want to do work or other things.

Pitch blackness will allow the brain to process melatonin, a chemical neurotransmitter that makes you tired and ready for sleep. The blue light on your phone’s screen, for example, is enough to confuse the brain into thinking it’s daylight.

Electronics such as electrical toothbrushes, televisions, computers, a diffuser and others should be in a position where they can’t be seen.

3. A messy environment.

Clutter, piles of laundry, piles of papers, and anything you can pile up as high as a mountain should be kept to a minimum.

A messy environment increases bad tension on the home-front and leaves you with this feeling of ‘there is so much to do.’ Downsizing on your possessions benefits stress levels, promotes calmness and provides a sense of peace.

As we get older, it’s easy to hoard everything into a space. Our closets, garages, or basements become a dumpster site. But living in this way, over time, will derail your mental and physical health. You might not recognize how overwhelmed you’re feeling about having so much stuff.

Your heart will feel the stress and burden, too, over time. I’m not saying you need to become a minimalist, not at all.

Just take some time to see where you can lighten the load in your home.

4. Doing work close to bed time.

If you’re your own boss or you work a job where anybody can call you any hour of the day and demand something, it’s OK to say no.

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It’s tough if you work in a field that requires being on-call. You have the right to draw healthy boundaries and schedule time for yourself to relax in the few hours before bed.

An evening routine after dinner may be the answer to putting an end to chaos. If you don’t give yourself these hours of relaxation, you’ll feel off balance.

4 Good sleep habits to include

After knowing all the bad sleeping habits you should ditch, here’re good sleep habits to include:

1. Invest in a diffuser.

A diffuser has an incredible amount of sleep benefits. Essential oils, for years, have been used to cure insomnia, sleep disturbances, and to rewire the brain while easing anxiety in the mind.

Essential oils such as lavender or valerian essential oils are the best sleep aids. Lavender calms the nervous system by alleviating bothersome anxiety-driven thoughts, lowers blood pressure and heart rate. These oils, like chamomile essential oil, naturally starts the body and mind’s process in preparation for sleep.

Consult your doctor first even before using essential oils and make sure they are right for you.

2. Lay out your clothes and workout clothes the night before.

A system is the best way to overcome stress and anxiety, which interfere with sleep.

Mornings should be reserved for the opportunity to squeeze in a healthy breakfast, not rush to pick an outfit and scramble. If this has been you lately, try establishing a routine to make going to bed and waking up less turbulent.

A great day really does start the night before. These are mindful practices that can alter the course of your day and life in the long-term.

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3. Use a different type of alarm.

Instead of waking up to a buzzing, ringing, obnoxious alarm in the morning, try implementing affirmations or nature sounds. There are alarm clocks you can set so you can rise to a calming voice telling you positive things.

Apps on your phone can do this. A shocking alarm can trigger anger and make waking up dreadful, especially if the sound makes you shout curse words the moment you open your eyes.

Mornings should be for easing into your work day, not doing a jack-rabbit start.

4. Do a meditative activity the our before bed.

An hour before bed, do something that eliminates thoughts from your mind. Doing the dishes and cleaning the kitchen is a good way to clear your head and stress from a day.

Try doing an evening walk outside and listen to your breathing, footsteps, and nature around you. Doing something relaxing, even for a short time, will calm the mind.

Summing it up

You can use these lifestyle practices as strategies to develop a healthier sleep life. You will notice a difference. Over time, you’ll feel more energized and will start your day on the right foot.

The early morning and early dusk are critical for your brain to regulate a healthy sleep/wake cycle so you can succeed in your daily life.

Featured photo credit: Unsplash via unsplash.com

More by this author

Tessa Koller

Author and Motivational Public Speaker

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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

              7

                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

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                    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

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                          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

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                                      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

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                                        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

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                                          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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