Author: Nath M.

Having a restless mind gives you trouble to sleep faster at night. On an average person, it takes 5-20 minutes to fall asleep. If you are having difficulty sleeping, here are some ways to help you to rest well at night.

1. Reading

Reading will easily make you fall asleep. Plus, it calms your mind rather than scrolling in different social media platforms and exposing yourself to blue light. Moreover, reading enables you to have a quick escape to reality and broadens your knowledge.

2. Journaling

Another way to help you to sleep faster is to write down your thoughts. Journaling before bedtime lessen your anxiety. Thus, it is helpful to write down positive thoughts like gratitude journaling to make you feel good as you go to bed.

Journaling has been shown to reduce stress, increase sleep time, and improve sleep quality, according to the report of Healthgrades.

3. Meditation

Mindfulness meditation can help you to wind down. This is relaxation technique enhances inner peace which can reduce insomnia. As cited in the Healthline report, meditation can increase melatonin, a hormone responsible for sleeping.

Speaking of meditation, self-hypnosis meditation can help you to sleep faster. Also, simple steps can attract positive progress as you prime your mind and attention.

Here’s how you do self-hypnosis meditation

1. Close your eyes and take three deep breaths.
2. Imagine all the things you have done throughout your day. Pick three things you are grateful for.
3. Wish wonderful things to three people in your life and imagine that they are actually receiving these things.
4. Wish another three things that you desire for yourself.

This mind exercise can reinforce a mindscape of abundance, appreciation, and compassion.

These three helpful tips can make you sleep faster and attain a good quality of sleep. Resting has a positive impact on the different aspects of our lives. That’s why it is important to ensure good rest at night.

Mindfulness meditation is beyond inhaling and exhaling. It provides health and wellness benefits that most of us need.

Meditation refers to a mental conditioning technique that Buddhism influenced people. It’s based on the idea of deliberately tuning into the present moment, experiencing your emotions, feelings, physical experiences, and external environment through a lens of kindness. It encourages you to acknowledge thoughts and feelings that arise while doing this mind conditioning.

Benefits of practicing mindfulness meditation

Moreover, meditation can reduce stress levels since it helps to lessen the production of cortisol, a hormone that responds to stress. When you are not stressed, you also boost your immune system which is really important nowadays.

As cited in the article of Greatist, a study examined the advantages of attention to law students waiting for their bar results. The participants who demonstrated a high degree of intolerance for uncertainty were reported to have benefited the most from mindful meditation compared to other forms of controlled meditative practices.

Somehow, this scenario is similar to the unprecedented situation brought by COVID-19. That’s why mindful meditation is currently trending right now. It helps individuals to stay calm amidst uncertainty.

Another benefit of mindful meditation can lessen overeating. Meditation can help us to regulate our emotions. Strong feelings can outweigh our feeling of satiation and resort to stress eating.

Further, practicing meditation helps in reducing chronic pain  and other pain-related distress. This makes an individual be physically active.

If you desire to be fit, it is important to learn the simplest and fastest ways to gain muscles. You do not need to exert a lot of effort just to attain muscle growth.

A healthy muscle growth is a combination of balanced diet and various exercises. Building muscles requires to traumatize it. As cited in the Greatist Health, “the trauma activates satellite cells that work to fix your muscles, making them bigger and stronger in the process”.

Ways to Gain Muscles

• Prioritize diet

Keep in mind that if you are not conscious with what you eat, you will be wasting the effort you exert during workouts. In building muscles, it is important to eat food rich in protein but like any other food if consume in large amount might be harmful. Eating much protein can cause kidney stones or weight gain.

Food that have protein are nuts, beans, lean meat, poultry, fish, eggs, and tofu. Not to mention, you should still eat healthy fats that can be attained from avocado, fatty fish, and nuts.

• Do 3-6 repetition of your exercises

Experts suggest to do 3-6 repetition of your workout routines.

• Incorporate cardio workouts

When doing exercises, do not skip your cardio exercises to burn extra calories.

• Take a rest

In between sets, do not forget to regain strength to do more repetitions. Remember in order to build muscle, you need to gain strength as well.

• Keep up your training regimen

To challenge your muscles, it is important to add volume in your routines.

• Advance your skills

One of the ways to grow muscles is to advance the techniques of your training to prevent boredom and reduce training time.

• Do not give up

If you are in the verge of giving up, think again. You have gone that far already so, do not stop. Remember that consistency is the key to your healthy goal.

Doing all of these will not only help you build muscle but also to become healthy. Keep in mind that your diet, age, workout routine, and genetics are significant in growing muscles.

Improving one’s quality of life relies on focusing on a certain matter. Changing every aspect of your life will not guarantee a great impact. This article tackles how to improve your life in simple ways.

Take note that motivation will keep you start to achieve your goals but it is through habits that will keep you going until you achieve your goals. The power of habits impacts one’s life significantly. You do not need to go further to make your life better.

Keep in mind that most successful people make their lives simple to achieve greater goals. That’s why the 2- minute rule existed wherein in not more than two minutes habit should be started.

Another thing to keep you going with your habits is to make a friendly environment that will remind you of doing it. If you desire to eat healthy food, take away chips, soda, and other high-calorie food and replace whole foods that are rich in minerals, vitamins, and protein.

Moreover, when you are in the process of changing, expect that things will be challenging. Of course, you are breaking the patterns in order not to experience what you are used to. People want change but they do not want to be changed. How’s that possible? Well, in our respective lives it is important to trust thy process while we are changing a portion of our lives. If we do not deal with these struggles, maybe we are not ready to face the outcomes of what we desire.

To improve your life, it is also important to eliminate certain things that hinder you to be better. Know that elimination is the utmost way for optimization. Efforts are mostly wasted in doing things that do not matter than working things ineffectively. Thus, better make sure that you are not stretch thinner.