Books 2022 Reading Challenge With Bookstagram Questions 4:39 PM I read 45 books in 2022. So instead of doing a short review for each book like I did in 2021, I'll answer some questions about the books I completed in my 2022 Reading Challenge with bookstagram questions. First book of the year:Lost Wife's Tale by Marion McGilvaryLast read of the year:Reminders of Him Colleen HooverFavorite book characters:Lady Johanna in Saving Grace by Julie GarwoodChristina Bennet in Lion's Lady by Julie GarwoodJade in Guardian AngelSpenser in Bad Business by Robert B ParkerAva Knight in Tempt Me, Your Grace by Tamara GillRavenna Caulfield in I Adored a Lord by Katharine AsheCampbell Barker in You Dropped a Blonde on Me by Dakota CassidyJason Curtis in Nothing Lasts Forever by Sidney SheldonFavorite author/s?Julia QuinnRobert FulghumRobert B. ParkerGenres you read this year:RomanceYoung AdultRegency Drama Fantasy FictionCrime Mystery Detective ThrillerMemoirSelf-help Christian LiteratureFavorite genre so far:Regency Drama RomanceCrime Mystery Detective ThrillerFavorite romance trope:Different Worlds / BackgroundsBooks that you finish in one day:The Quickie by James PattersonReminders of Him by Colleen HooverNothing Lasts Forever by Sidney SheldonUnputdownable books:The Quickie by James PattersonReminders of Him by Colleen HooverNothing Lasts Forever by Sidney SheldonGlass Sword by Victoria AveyardBooks that made you cry:King's Cage by Victoria AveyardReminders of Him by Colleen HooverBooks that made you laugh:Bad Business by Robert B ParkerAll I Really Need To Know I Learned in Kindergarten by Robert FulghumBooks that upset you:The Quickie by James PattersonNothing Lasts Forever by Sidney SheldonKing's Cage by Victoria AveyardWar Storm by Victoria AveyardBook you think has a frustrating plot or ending:The Blue Bistro by Elin HilderbrandEternity by Jude DeverauxThe Gift by Julie GarwoodBooks with covers you love: Book series you read:The Red Queen Series (complete)Hunger Games (complete)Crown's Spies Series (books 1-3 only)Books with steamy scenes:All Julie Garwood booksAll Julia Quinn booksIf You Give a Girl a Viscount by Kieran KramerBooks that made you want to fall in love again for the first time:A Night Like This by Julia QuinnThe Girl with a Make-Believe Husband by Julia QuinnSaving Grace by Julie GarwoodThe most remarkable book:Reminders of Him by Colleen HooverNothing Lasts Forever by Sidney SheldonEasiest read:Bad Business by Robert B ParkerNovel that took you a long time to finish:Unbecoming by Jenny DownhamThe longest time it took you to finish a book:2 weeksAn author whose work you want to read more of:Robert B ParkerColleen HooverJulia QuinnKate WhiteCheapest book you bought:Robert B Parker ($0.63 second-hand bookstore)Books that disappointed you:War Storm (Victoria Aveyard)The Blue Bistro (Elin Hildenbrand)Books that you will recommend:Bad Business by Robert B ParkerThe Girl with a Make-Believe Husband by Julia QuinnNothing Lasts Forever by Sidney SheldonBooks that you are less likely to recommend:Eternity (Jude Deveraux)Books that made you want to reach out to the author:Lost Wife's TaleBooks that you wish to have an epilogue or sequel:Lost Wife's TaleBook character you want to swap lives with for a day:Lady Johanna (Saving Grace)Princess Christina (The Lion's Lady)Book character you hated:Lorna on Foursome by Jane FallonBook character you wish you were friends with:Paige Turner (Nothing Lasts Forever)Ravenna Caulfield (I Adored a Lord)Princess Christina (The Lion's Lady)Jade (Guardian Angel)Book boyfriend/husband:Ledger Ward (Reminders of Him)Daniel Smythe-Smith (A Night Like This)Major Edward Rokesby (The Girl with a Make-Believe Husband)Laird Gabriel McBain (Saving Grace)Campbell Barker (You Dropped a Blonde on Me) Book setting you wish you could see in real life:Julie Garwood's in the Scottish HighlandsThe Blue Bistro The Christmas Village in How the Grump Saved Christmas (Claire Kingsley)What book color do you have the most of?Shades of BlueBooks you wish will be made into a movie or series:Julie Garwood's and Julia Quinn'sAppointment with Death by Agatha ChristieHow do you rate your books?I base the rating on entertainment or emotions, storytelling, readability, and plot. Emotions. I laughed, cried, got confused, got upset and frustrated, got scared, got angry, and got giddy. I felt all the emotions the author wanted me to feel. Or if it made me feel better after closing the book.Storytelling. I like stories that are easy to read. Or storytelling style makes me feel like I'm talking to someone sharing a fascinating story that I can't wait to hear the rest of it.Readability. Is reading it like pulling teeth, or do I find myself breezing through the pages?Plot. What happened to the story? Is there character development? Did it surprise me or keep me guessing? Did the whole point of the story make sense? Did I learn something from it or at least left thankful I picked up the book? All the Books on My 2022 Reading Challenge⭐⭐⭐⭐⭐All I Really Need To Know I Learned in Kindergarten Appointment with Death Saving GraceSlow BurnThe BrideBad BusinessLethally BlondeGuardian AngelThe Lion's LadyThe Glass SwordHeartbreakerThe QuickieRattled!Heaven Changes EverythingThe SecretA Night Like ThisNothing Lasts ForeverCatching FireThe Girl with a Made-Believe HusbandHow the Grump Saved Christmas ⭐⭐⭐⭐FoursomeShoe Addicts AnonymousThe WeddingThe Debutant DivorceeAnna and the French KissYou Dropped a Blonde on MeKilljoyI Adored a Lord Ali's Pretty Little LiesMockingjayTempt Me Your Grace ⭐⭐⭐A Lost Wife's TaleIf You Give a Girl a ViscountWar Storm Honor's SplendorUnbecoming⭐-⭐⭐Mr. & Miss AnonymousThe Blue BistroThe GiftEternityWant to earn a commission by promoting books online? Be my sub-affiliate on Blackwell's.This post contains affiliate links, so I'd get a commission if you purchase through my links at no additional cost to you. This helps me maintain my site. 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Business 5 Reasons You Need A Career Coach Like Bashtastic Coaching 5:31 PM 5 Reasons You Need a Career Coach Like Bashtastic Coaching Do you spend most of your time browsing LinkedIn looking for that ideal job? You know you have the skills and knowledge, but recruiters don’t even bother glancing at the resume you sent. Or are you stuck in the job you thought could help you achieve your goals but find yourself frustrated and bored out of your wits? These are just a couple of reasons you need a career coach like Bashtastic Coaching to help empower you and move forward. Bashar Salah MS, Owner of Bashtastic Career CoachingBut what exactly is a career coach? And why should you consider hiring one? What is a Career Coach? A career coach helps you identify your strengths, weaknesses, and goals to achieve more success in your career. A good career coach helps new graduates and early professionals create a bang at the start of their career paths and experienced professionals in their personal and professional development. 5 Reasons You Need a Career Coach Like Bashtastic Coaching 1. You’re feeling lost in your career. After graduation, what are your career goals? Where do you want to start? And now that you’re in your dream company and position, how do you move up? Or at least be better at your role? If you don’t know the answers, you need a career coach to help you define your goals and values. A mentor who will patiently help you analyze your strengths and weaknesses and focus on aligning your ideals in your job role. A great career coach will help you navigate your profession so you can handle anxiety and never lose motivation. This is what Bashtastic Coaching promises to deliver. 2. You can’t find the opportunity you’ve been waiting for.You may be too focused on your tasks and pressured by competition and deadlines you can’t find that perfect opportunity for growth in the industry.Or you’ve been browsing job markets where you can’t locate that perfect niche. Bashtastic Coaching career coach will help you dig through the hidden job market and find valuable connections that can lead you to land a role. Even if that company is not advertising any vacancies. 3. Recruiters aren’t paying attention to your resume. You have the educational background, skills, and experience. But how do you translate that to your resume? And how would you stand out amidst the thousands of job applications, especially if it’s in demand? You can’t count how many resumes you’ve sent and how many times you’ve rewritten and reformatted them just so they will catch a headhunter’s attention. But your inbox remains quiet. What does a career coach do? Help you optimize your resume. Bashtastic Coaching career coach will help you upgrade your curriculum vitae to outshine the competition and attract your desired job. 4. You find job interviews a nightmare. Bashtastic Coaching will help you find that confidence to mesmerize the interviewer and nail the interview process. Improving your speaking and interpersonal skills is one of the biggest reasons you need a career coach to empower you to progress. 5. You’re experiencing a career drought. Have you felt like dragging yourself into work daily because your job is becoming repetitive and pointless? If you need to decide whether to stay, find a new job, or stick with your company but aim for a different role, a career coach will help guide you through a career change. Getting out of your comfort zone and making a huge career change could be scary and intimidating. Your career coach at Bashtastic Coaching will create a personal development and career progression plan and strategies for success in your current role or industry. They will help you step out of your comfort zone into your courage zone.Where to find a career coach?Career coaches are now everywhere online. But don’t go hiring random mentors just yet. To select exceptional career coaching that will empower you in your job and personal life, check out their qualifications and experience. Ensure you’re getting your money’s worth by hiring someone with fantastic mentoring skills and a history of success, like Bashtastic Coaching. Why should you consider hiring Bashtastic Coaching? Calm, curious, thoughtful & conversational personality 6 years mentoring new grads & early to mid-career clients. 6 years in CPG, life sciences, research, R&D, and brand strategy. 10 years of writing & optimizing industry-focused resumes. 5 years in academia across undergrad & grad studies. 3 years entrepreneur real estate, personal finance, coaching. To help you get out of your career rut or start your new job on the right foot, Coach Bashar Sala, M.S. of Bashtastic Coaching, follows four unique and effective strategies: Reflect StrategizeExecuteAchieveHe has a flexible coaching style that can meet every client’s needs, regardless of where they are in their career. Clients from the STEM industry and other niches are happy with the results and the breakthroughs they’ve found while under his mentorship. TakeawayFear of change is one of the biggest reasons people stay stuck in unsatisfying jobs. A good career coach will encourage you to take risks and push past those fears to live the life you want instead of settling for one that’s not really working out for you.You need a career coach in Bashtastic Coaching to help guide you through identifying what’s really important to you — personally and professionally. So when deciding where to go next, you’ll know exactly what matters most to you (and so will those around you). A great career coach will also teach you how to control your career path by asking the right questions and making intelligent choices based on thoughtful self-reflection and realistic assessments of your values and skills. You need to step up to see a considerable improvement in your career and life. Raise your standards and swallow your pride. Yes, even the best of us needs help from professionals if we want to see a significant change. Find a career coach who will empower you to advance, equip you with the proper knowledge and skills, and get one foot into the door of the opportunity you’ve always dreamed of.Question for YouHave you ever had a career coach? How was the experience?
Listicle 10 TV Shows To Binge-Watch Before 2022 Ends 7:40 PM 10 TV Shows To Binge-Watch Before 2022 Ends Are you looking for more TV shows to binge-watch before 2022 ends? Here are ten TV series that I highly recommend, especially for fans of period drama, crime series, dragons, fantasy, and comedy.10 TV Shows To Binge-Watch Before 2022 Ends1. Miss Scarlet and the DukeEliza Scarlet is at the marrying age but not the marrying type. Instead, she loves solving crimes like her late father did, despite living at a time when female detectives were unthinkable and laughable. To save herself from poverty after her father's demise, she can either marry an eligible gentleman or fend for herself. So, ignoring patriarchal discrimination and prejudice, she became her own boss and started - well, continued her father's private detective business. She gets into trouble for trying to catch criminals, but Duke is always there to help her, albeit reluctantly.Why I love this show: I love period drama! There's something idyllic about it, even when the plots are chaotic. Detective series. Makes my mind work, trying to solve the case with Eliza.Woman power. It's no easy feat to prove, especially to a room full of ego and bravado, that you're better and smarter than they are, but Eliza makes it happen.Inspirational. Paving your path in an unwelcoming world takes gumption.It's well-made and easy to watch.Eliza and William could very well be a rom-com couple you'd love to ship2. The OutlanderFor some mysterious reason, Claire Randall was transported back 200 years in the past. To survive the barbaric time, she had to marry Jamie Fraser. Claire didn't plan to fall in love with Jamie but needed to return to her present to escape the war. My heart goes out to Frank, Claire's husband, but I can't bear to look at him after Claire returns. Viewers and book fans would understand. Why I love this show: I'm not a fan of codependent relationships, but Jamie and Claire's love for each other proves how powerful love can be. It defies time.Total admiration for the author of the novel on which the story is based. Such a brilliant mind to come up with this complex and beautiful story.It makes you root for one character and despise the other effortlessly. Their fight for survival and freedom is admirable.3. Only Murders in the BuildingAn unlikely friendship between three residents in the Upper West Side was born from their mutual love for solving crimes.Why I love this show: The light comedy is a breath of fresh air.Wonderful cast! Love their dynamics and chemistry.Crime mystery will get you hooked.4. The Lord of the Rings: Ring of PowerThis series received a lot of hate from solid book fans. But for someone content with visual entertainment, I love this series. Ring of Power is based on J.R.R Tolkien's series that talks about the story of Middle Earth thousands of years before The Hobbit. It's a backstory of the powerful rings in the Lord of the Rings.Why I love this show: Perfect cinematography.Breathtaking visual effects.I love getting to know about the story before and behind the story.5. House of the DragonSpeaking of perfection and great prequels, House of the Dragons is a must-watch TV show before 2022 ends. If you're a fan of Game of Thrones, HOTD was set 172 years before Daenerys Targaryen was born. It's still about the fight for the iron throne, but this time, it's Targaryerns vs. Targaryerns - the dragon riders. Why I love this show: Mesmerizing cinematography.You know the ending (because there will be no Game of Thrones if it all ends up good), but you'd still be hooked.Perfect casting.6. The Lincoln LawyerAlso based on a novel, Lincoln Lawyer is about Mickey Haller, a notable lawyer who is back to revive his career after an accident and an incident in his past case that still haunts him. He's famous for working at the back of his Lincoln car, thus, the name. This is a binge-worthy quality show you need to watch before 2022 ends.Why I love this show: Smart!This thriller crime series will keep you guessing until the crime is solved.I love Mickey's team. They make do with what they have, and it's more than enough.7. Dolunay (Full Moon)I've seen four Turkish series, but this is the least annoying plot. 😅 Turkish series basically follow the same theme:Rich, arrogant, stringent businessman.Simple, carefree, clever, strong woman.They fall in love and try to hide their feelings. They fake a relationship, engagement, or marriage. Or they fake it first before they fall in love. Fight against family, exes, current love interests, and business nemeses. Finally win the fight and live happily ever after.Dolunay is no different, but it's the least ridiculous so far. There are many scenes in a Turkish drama that will get you face-palming. Or shaking your head and saying, "Everyone's that stupid? Nobody figured that out? You must talk about that top secret loudly in a public place?"Dolunay is not only tolerable, but it's also likable.Why I love this show: Ferit and Nazli's chemistry.Ferit's house.Ferit and Nazli's fight for an innocent boy's future.The view. Turkey is a beautiful place I wish to visit someday.8. The EmpressAnother treat for period drama fans. It follows the story of Elisabeth, a hardheaded unfeminine lady who was only supposed to accompany her sister, the planned betrothed of Emperor Franz of the Viennese court. The emperor ended up choosing her. She lived a complex life, having to follow the rules, stand up for herself, and be worthy of her title while following her heart and wanting to help bring peace to the empire.Why I love this show: Another fascinating period drama.She wanted to marry for love and not for convenience. And she did. The story gets better and better, so I hope there's a season 2.9. So Help Me ToddScrupulous and controlling mother but brilliant lawyer Margaret Wright had to hire her Blacksheep son Todd when he proved he could be an asset in solving crimes. This mother-and-son comedic duo is a delight to watch. Definitely, a 2022 TV show to binge-watch before the year ends.Why I love this show: Such talented castLove the mother-son dynamicsFunny and witty linesLigh,t despite the crimes10. Young SheldonIf you're a Big Bang Theory fan, you'll love Young Sheldon. It's Sheldon Cooper's origin story, how he was when he was a child, his family, and their lives before Sheldon became the Nobel Prize winner, Dr. Sheldon Cooper.Why I love this show: It makes me laugh out loud.Witty lines and an impeccable cast.An imperfect family that's hard not to love.What TV shows do you binge-watch this 2022? Hope you can add these to your list before the year ends. Hero image
Health & Wellness 6 Things You Should Do To Feel Better About Your Life 3:35 PM 6 Things You Should Do To Feel Better About Your Life When you’re feeling down, it can be hard to summon the feeling of hope. Sometimes, you don’t want to leave your bed or go out. But you owe it to yourself not to fall into despair. If you give in, you won’t progress, take risks, and get the most out of your life.If you’re in distress, you should find ways to get better and pull yourself out of your funk. Here are six things that will help you feel better about your life1. Get some exerciseThere’s no doubt a regular workout will help you feel great. Whether running, hiking, or hitting the gym to lift weights, there are many ways to get in shape and feel good about your body. You don’t have to hop into an intense workout immediately. Instead, you can find an activity you like and go at your own pace. For example, you can start by taking a walk every day. Then, as you get more comfortable, you could switch to running or joining a gym. 2. Spend time with quality peopleSpending time with positive people can go a long way in improving your well-being. Whether a friend or family member, surrounding yourself with positive people can help boost your mood and make you feel better about yourself. If you don’t have quality people, consider meeting new people through social or professional groups.You could also reach out to people online via a social media platform.3. Find ways to relaxYou want to ensure you give yourself time to relax and unwind. Read a bookTake a long relaxing bath.Listen to your favorite music.Watch a comedy show.Finding ways to de-stress and relax after a long day is crucial. You could treat yourself and get a relaxing massage. And don’t feel guilty about taking some me-time. Taking care of yourself and focusing on your needs is crucial, even if it means missing out on social events or other commitments. Remember, you deserve to feel better about your life.4. Find creative outlets Finding creative outlets to express yourself can help you feel better about yourself. Creative outlets can allow you to unleash your negative emotions and feelings healthily. There isn’t one creative outlet that’s better than the other. You just have to find one that vibes well with you and doesn’t take up much of your time. For example, after dinner, you could spend a half hour writing, drawing, painting, etc.5. Detox from social mediaTaking breaks from social media and spending time in the real world is essential. Social media is a fantastic tool to connect with others, but it can also be a source of negativity if you’re constantly comparing yourself to the lives of others online. Taking a break from social media allows you to focus on your life. You may even realize your life isn’t as bad as you imagined.6. Reach out for professional help if neededIf your feelings of despair are long-term and significantly impact your daily life, reaching out to a mental health professional might be helpful. A therapist can help you work through your feelings and develop strategies to manage them. Many therapies are available, including cognitive behavioral therapy, mindfulness-based stress reduction, and dialectical behavior therapy. So be sure to find a professional specializing in the type of therapy that works best for you.ConclusionYou can do many things to improve your well-being and feel better about your life. While you’re bound to feel sad sometimes, you shouldn’t let those feelings consume you. Instead, take actionable steps to improve your mental health and well-being. You will feel more confident and optimistic about your life with consistent effort.
Dating How To Make The Most Of Your Online Dating Experience 8:31 AM How to Make the Most of Your Online Dating Experience Choosing the ideal dating website or app is like shopping for a new vehicle. There are a lot of different alternatives to consider.There are flashy and trendy ones, but stick with something dependable, tried, and trustworthy. The decision is yours, especially when choosing a Christian dating site in Hong Kong. You'll find dating websites that cater to almost every taste and preference imaginable. Whether you are interested in a particular user base or a matching algorithm based on psychology, there is likely a dating site that was developed with you in mind. You just need to find it. Here are three of the most crucial things you should consider when choosing an online dating app to make the most of your online dating experience.1. Use a Dating App to Find People Who Share Your Interests Using a dating app can be fun. However, it can be challenging and time-consuming to filter all prospective matches and find the one most compatible with you.Check to see if there are apps developed with your preference. For example, suppose you are over 50. In that case, a dating app designed specifically for people in your age group can help you discover a suitable partner more quickly and simply.The endless possibilities might surprise you.For example, there is a dating app made just for vegans. You may also find sites that cater specifically to LDS singles.And if you want to utilize a dating app just for Latinos, there are options.2. View Reviews from Other Users Do you look at reviews of new products? This is a wise method to see if the promises made about a product are truthful or if it will be worth your money.You should use the same approach when it comes to using dating apps. Check the reviews about a dating app before deciding if it's the one for you. Doing this should tell you the benefits and downsides of the app so you save your time on something that doesn't meet your standards.3. Try the Free Version First Some dating apps offer free and paid versions. Before you sign up for the app's premium version, you should verify whether the app has a free version that you can test.Testing will provide you with information about the program's offers and features.You can gauge the interface's ease of use if you try the free edition first. Or if there are many possible matches for you and if the dating app lacks the features you need. If you want to continue using the free version, you can decide if you will upgrade or not. But, again, the goal is to avoid paying big money immediately. How To Make The Most Of Your Online Dating ExperienceIf you have a plan, you'll determine which dating apps are the most suitable for your goals and requirements to make the most of your online dating experience. Keep in mind that not all dating apps are created equal. So, it may need some trial and error. Be patient. The results will be well worth it.This post contains affiliate links, so we'd get a commission if you purchase through the links at no additional cost.
Health & Wellness 3 Ways You Can Support Your Partner's Mental Wellness 12:34 PM In a healthy, happy relationship, supporting your significant other through the ups and downs is always essential. This includes uplifting your partner when they are going through hard times and struggling to take care of their mental wellness. Grappling with mental health is one of the most challenging battles. It can significantly impact your quality of life, abilities, relationships, and more. When someone struggles with mental health, it can leave them feeling mixed emotions. For example, they may feel isolated or hopeless. That is why being there for your other half dealing with mental health issues is crucial. If you're unsure how to support your partner's mental wellness, keep reading for helpful tips! 1. Be a listening ear.If you want to understand your partner is going through, listen to them. Listen to their feelings, experiences, thoughts, and opinions. Being a good listener can be difficult if you listen to respond, not to understand. When you listen to understand, you will better know your partner's feelings and how you can help them. Sometimes it's tempting to want to give them advice and try to help them. However, that's not always what that person wants. Your partner might want to be heard, get the burden off their chest, and have their feelings validated. Reassure them that you create a safe space for them to share everything. Try to listen and only offer advice if your partner asks for it. Reaffirm to your partner that they are strong and you are here to help them overcome this.Remember, it may be hard for your partner to open up. They may fear being judged or dismissed. This is why you need to create an environment where they feel comfortable coming to you for help with their mental wellness. 2. Assist them in seeking help.Does your partner have a strong support system? Friends and family? How about a mental health professional to lean on? Mental health can be serious. Unfortunately, dealing with anxiety and depression is difficult, and it's not always fixed by venting to your partner. Encourage your partner to seek professional help for their mental health.A mental health professional will listen through every session and provide coping strategies. They can also prescribe depression medications if necessary. Seeking help from a mental health counselor will help decide the best treatment options. They will assist you in getting the help you need, so you start feeling like yourself again. Whether it's stress, burnout, anxiety, or depression, a mental health professional will benefit anyone struggling with their mental health issues.If your partner seems nervous or hesitant about seeking help, accompany them on their first counseling session. It will be helpful for them to feel more relaxed, and you can help them communicate what they are feeling. Once they feel more comfortable going alone, you can ask how best to support them. Their counselor might suggest that you join another session to gather different ways you can be supportive or help with their coping strategies. Research your partner's mental health issues, and discuss any concerns you might have.Seek help for mental wellness. 3. Encourage self-care.Remind your partner to indulge in activities that bring them joy. They need to practice self-care by doing the activities they love. Using Perfect Plant delta 9 edibles can be a part of this self-care routine, offering a moment of relaxation and enjoyment. This can help assist with anxiety and stressful emotions, allowing a peaceful way to have some downtime. Try out things as a couple to do together as well. Bonding as a couple is a great way to work on your relationship. Not only should you encourage your partner to practice self-care, but you should also stick to your self-care routine. Unfortunately, when caring for your partner, your self-care routine can slip away and be easily pushed to the back of your mind. However, it is vital to continue your routine, as self-care is more important now than ever. With added responsibilities, it can be taxing on your mind and body.Schedule some time for self-care to forget about all that is stressing you out and focus on something you enjoy.Support your partner's mental wellness with these tips today.Don't forget to listen to understand and create a positive, open, and safe atmosphere for your partner to discuss their struggles. Mental health shouldn't be taboo. Encourage your partner to get support for their mental wellness today.Hero image
Health & Wellness A Guide To Better Sleep Hygiene 5:33 PM A Guide To Better Sleep Hygiene Not getting enough quality sleep happens for various reasons. Once you've determined what's keeping you up at night, most of these reasons can be overcome.You can adjust your habits to get better sleep. For example, stop clicking the Next Episode button on Netflix or remove the Autoplay.Don't fall into the "one last chapter" trick.Here's a guide to better sleep hygiene for a more restful night. A Guide to Better Sleep Hygiene 1. Have and follow a sleep schedule. Make your sleep schedule as consistent as possible to get better sleep. Though most of us like to sleep longer on weekends, try to keep your sleep schedule the same. If you want to sleep longer, go to bed a little earlier.If you know it's going to be a long day, start your day early.You know how your day will go and how long it will take you to finish a task. So set a schedule you can keep without having to rush yourself. 2. Watch what you're eating. Stimulants such as nicotine and caffeine suppress sleep, and it can take hours for their effects to be over.Alcohol is also disruptive to your sleep. Opt for caffeine-free drinks such as herbal or citron tea in the evening.Hot choco contains about 2mg of caffeine too. So avoid it as tempting as it is to drink hot chocolate at night, mainly if caffeine affects you even in small quantities.Avoid also spicy foods, heavy food like burgers or steak, sweets, and watery foods. They can keep you up or interrupt your sleep because you'll need to go to the bathroom.Melatonin is a hormone the body produces to regulate sleep-wake cycles.You can take melatonin supplements at least 30 minutes before bedtime to help your body get into sleep mode.Here is some melatonin-rich food you can incorporate into your diet:pistachiosgoji berriesbananaoatsmushroomscornmilk 3. Create a set of activities before bedtime Have a nighttime routine and prepare for sleep. A routine has been shown to signal the brain that we are heading to sleep. Spend half an hour before bed winding down, allowing your body to relax. To help with this, switch off all electronic gadgets one hour before bed.Stay away from your newsfeed at least an hour before bedtime. The negative impact of social media contributes to a restless night.If it helps, set the alarm (with a relaxing tone) to signal that it's time for bed. Play calming music or white noise.Start to dim the light and adjust the temperature. 60 to 67 degrees Fahrenheit or 15.6 to 19.4 degrees Celsius is best for a comfortable sleep.Take a warm shower or a long relaxing bath.Write in your journal, especially the things that bother you that might keep you worrying.If you have the time, practice some nighttime stretches. Stretching can help relieve muscle soreness, slow your breathing, and help release your stress. 4. Create a conducive environment for sleep Turn your bedroom into a relaxing sleep space.For kids, dim the lights or darken the room, keep the sleeping room at cool temperatures, and cut down background noises by using white noise. For adults, the same can also apply! Choose bedding that has average comfortable temperatures and a comfy pillow. Remember to power the ceiling fan for a light breeze and turn down the thermostat before retiring.Use an essential oil spray on your pillow or bedding. Essential oils that have a calming effect to help you have better sleep are:lavender oilchamomile oileucalyptus oilbergamot oilsandalwood oilcedar oilclary sage oilmarjoram oilvalerian oilvetiver oil5. Avoid sleeping during the dayTaking naps is excellent! Naps are energizing and refreshing. But, there are disadvantages. Naps can keep you up during the night, leading to a perpetual cycle of compensating for poor sleep by taking a nap, which affects night sleep. Do not nap during the day and sleep better at night. Instead of napping, take a walk. 6. Be activeEngage in physical activity as it promotes better sleep. Exercises are suited for earlier parts of the day because exercise increases the pulse rate, brain activity, and powers during "fight or flight." 7. Get a new mattressA good night's sleep cannot happen if you sleep on a hard, uncomfortable, uneven mattress. If your mattress is over a decade old, consider purchasing a new one. The Sealy Posturpedic is a well-regarded mattress and one you should consider changing.Guide to Better Sleep Hygiene SummaryGood quality of sleep can be achieved with a little effort on your part.Find out which habits keep you from sleeping soundly and work on them.Minimize your stress levels. Make your bedroom a space well-suited for sleeping.Write down what is bothering you so that you handle it the following morning while fresh.Practice the steps in this guide to better sleep hygiene so you get the rest you need and can get ready for a new day feeling refreshed.Image source
