How Can I Promote a Restful Sleep?

Getting a good night's sleep is something we need to keep ourselves revitalized when we wake up the next day. Sleep is a very important process of our body as it promotes cell growth and renewal, immune system maintenance, and proper functioning of other bodily processes. We sometimes compromise a well-rested sleep as long as we can shut our eyes at night. Being able to sleep 6 to 8 hours a day is not enough. Your sleep quality also matters as it can greatly affect how your body performs in the morning. We'll explore some effective ways of promoting a restful sleep in order to help you feel livelier in the morning.

Maintain a Sleep Schedule

Maintaining a consistent sleep schedule can help keep a balanced sleep-wake cycle for your body. This is important in keeping your internal body processes in sync and properly tuned. Thus, if you develop a habit of sleeping on a particular time at night and wake up on a consistent schedule the next morning, you'll realize that you sleep more soundly at night and you don't feel grumpy and tired anymore when you wake up. Also, don't be tempted to wake up late during weekends so that you don't disrupt the sleep-wake cycle you are developing.

Find Ways to Relax Before Bedtime

Being relaxed and comfortable before going to sleep can give you a good quality shut-eye for the rest of the night. Aside from cutting down on snacks or meals a few hours before bedtime, you should also avoid playing video games or going through your smartphone before hitting the bed. Drinking milk before going to sleep has been one of the most effective natural practices for sleeping soundly. However, aside from milk, CBD from cannabis or hemp plant has long been used by ethnic tribes around the world for relaxation and sleep improvement. According to various health and alternative medicine experts at www.wtphemp.com, CBD oil has a calming and relaxing effect on our body, which can help people who have trouble sleeping. CBD also promotes the optimal production of our sleep hormone - melatonin. Not only that, CBD also helps relieve the underlying causes of prolonged wakefulness such as pain, anxiety and stress.

Regulate Your Daytime Naps

Daytime naps are also natural ways for our body to get some rest and get recharged. However, there should be a limit as to how long you can take a nap during the day. Prolonged naps can put your sleep-wake cycle off by affecting nighttime sleep. Taking a nap for more than 30 minutes or taking it late in the day can adversely affect your sleep schedule. To avoid sleeping very late at night limit your naps within 30 minutes. However, if you work night shifts, you will need to take longer naps or sleep at the later part of the day to compensate for the lack of sleep.

Avoid Smoking and Alcohol

Not only are these vices going to negatively affect your health, they can also significantly interfere with your sleep. The stimulative effect of nicotine can adversely affect your sleep patterns and will cause you to stay awake longer. While alcohol may help you to loosen up and relax, which can initially assist you in sleeping, once these effects wear off while you are asleep, you'll feel uncomfortable and be forced to wake up. Getting back to sleep in this condition can be difficult, which can lead to sleep deprivation or insomnia. So cut these vices as early as now, and you'll thank yourself in the future for doing so.

There can be a lot of natural ways for you to attain a restful sleep. Another good thing about them is that they are easy to obtain or practice. Remember that it's not just the number of sleep hours that counts, the quality of your sleep also matters. Having a comfortable and uninterrupted sleep can help you wake up and feel great in the morning. So start developing your healthy sleep habits now and you'll feel the rewards in no time.

3 Min Read

Tempted To Dial Your Ex: 5 Ways To Know Whether Or Not You Should Contact An Old Flame

Thinking of ringing up your ex during these uncertain times? Maybe you want an excuse to contact your ex, or maybe you genuinely feel the need to connect with someone on an emotional level. As a matchmaker and relationship expert, I was surprised at the start of the coronavirus quarantine when friends were telling me that they were contacting their exes! But as social distancing has grown to be more than a short-term situation, we must avoid seeking short-term solutions—and resist the urge to dial an ex.

It stands to reason that you would contact an ex for support. After all, who knows you and your fears better than an ex? This all translates into someone who you think can provide comfort and support. As a matchmaker, I already know that people can spark and ignite relationships virtually that can lead to offline love, but lonely singles didn't necessarily believe this or understand this initially, which drives them straight back to a familiar ex. You only need to tune into Love Is Blind to test this theory or look to Dina Lohan and her virtual boyfriend.

At the start of lockdown, singles were already feeling lonely. There were studies that said as much as 3 out of 4 people were lonely, and that was before lockdown. Singles were worried that dating someone was going to be off limits for a very long time. Now when you factor in a widespread pandemic and the psychological impact that hits when you have to be in isolation and can't see anyone but your takeout delivery person, we end up understanding this urge to contact an ex.

So, what should you do if you are tempted to ring up an old flame? How do you know if it's the wrong thing or the right thing to do in a time like this? Check out a few of my points before deciding on picking up that phone to text, much less call an ex.

Before You Dial The Ex...

First, you need to phone a friend! It's the person that got you through this breakup to begin with. Let them remind you of the good, the bad and the ugly before taking this first step and risk getting sucked back in.

What was the reason for your breakup? As I mentioned before, you could get sucked back in… but that might not be a bad thing. It depends; when you phoned that friend to remind you, did she remind you of good or bad things during the breakup? It's possible that you both just had to take jobs in different cities, and the breakup wasn't due to a problem in the relationship. Have these problems resolved if there were issues?

You want to come from a good place of reflection and not let bad habits make the choice for you.

Depending on the reason for the breakup, set your boundaries for how much contact beforehand. If there was abuse or toxic behaviors in the relationship, don't even go there. You can't afford to repeat this relationship again.

If you know you shouldn't be contacting this ex but feel lonely, set up a support system ahead of time. Set up activities or things to fall back on to resist the urge. Maybe you phone a different friend, join a virtual happy hour for singles, or binge watch Netflix. Anything else is acceptable, but don't phone that ex.

Write down your reasons for wanting to contact the ex. Ask yourself if this is worth the pain. Are you flea-bagging again, or is there a friendship to be had, which will provide you with genuine comfort? If it's the latter, it's okay to go there. If it's an excuse to go back together and make contact, don't.

Decide how far you are willing to take the relationship this time, without it being a rinse and repeat. If you broke up for reasons beyond your control, it's okay. If your ex was a serial cheater, phone a friend instead.

If there was abuse or toxic behaviors in the relationship, don't even go there. You can't afford to repeat this relationship again.

As life returns to a more normal state and you adjust to the new normal, we will slowly begin to notice more balance in our lives. You want to come from a good place of reflection and not let bad habits make the choice for you. Some do's and don'ts for this time would be:

  • Do: exercise ⁠— taking care of you is important during this time. It's self-care and maintaining a healthy lifestyle.
  • Do: shower, brush your teeth, and get out of your sweats.
  • Don't: be a couch potato.
  • Don't: drink or eat excessively during this time. Again, remember to maintain a healthy lifestyle.
  • Do: think positive thoughts everyday and write down the 3 things you are grateful for. Look at the impact of John Krasinksi's SGN. It's uplifting and when you feel good, you won't want to slide backwards.
  • Don't: contact a toxic ex. It's a backward move in a moment of uncertainty that could have a long term impact. Why continue flea bagging yourself?