How to Improve: Your Sleep

Sleeping well is a key factor in living a healthy life. However, many of us are burdened with slight insomnia, and find it difficult to fall asleep each night. The result of this may be significant negative impact in one's lifestyle, where they would be easily fatigued during the day and have less energy and motivation to perform their daily tasks. Here are several ways that will help you possibly solve this issue:

1. Sleep at regular times each day.

You should always keep a regular sleep routine that lets you sleep the same time each night and wake up the same time each morning. This way, your brain and body are more accustomed to falling asleep and waking up each day, helping you sleep better and have more energy in the morning. With this being said, avoid sleeping in on weekends and taking naps during the day. This disrupts your sleep pattern, and will make it more difficult for your brain to fall asleep regularly at night.

2. Keep a clean and comfortable place to sleep.

A clean and comfortable place to sleep is essential for better sleep. Always keep the room where you're sleeping free of junk and clutter. Make sure that there is adequate ventilation and that the temperature is comfortable. Also block out bright lights until you are waking up, as light stimulates your internal clock and pushes you into a more awaken manner. Any small disturbances can affect the quality of your sleep.

3. Diet

Caffeine is a big catalyst that keeps you awake for a lot longer than you may think. Avoiding caffeine at all times is very favourable, but if unavoidable, then it should taken in the morning rather then later. You should definitely avoid caffeine before you go to sleep. Also, avoid big meals before you sleep, as your stomach will take its time digesting all of it, which may keep you up at night.

4. Exercise.

Exercise is very helpful for improving your sleep quality, given that it is done significantly before the time you sleep. As with a big meal, exercise will stimulate a part of your body that increases your energy level and keep you from sleep. However, this is fine if you do it earlier such as the morning, where exercise will help you feel greater exhaustion and help you fall asleep easier at night.

5. Seeking professional help.

These tips may help you get better quality of sleep, but if you are still having a hard time falling asleep, speak with your family doctor or another professional to help identify is you have a problem. At times, there may be more irregular factors that are affecting your sleep, which no one can identify except a professional. This should be the last step for you to take if you are having problems sleeping.

Getting better sleep will do wonders for your life. You will immediately experience an improvement in many of the things you do, simply because you have more energy and motivation to do them.

How to Improve: Posture

Simple things like good posture can greatly improve one's lifestyle. You may not be aware of your posture, but you may be unconsciously hunching your back in uncomfortable situations like a turtle would. In doing so, you appear to be less communicable, and it makes yourself feel worse in a situation than yo u really should.

Exercising good posture will help you gain more confidence in many aspects of life. In the workplace, your peers will view you with better respect and approach you more comfortably when you are in a tall, open position. In social events, you will show your confidence and become more popular with the people there and your friends. All of this can be easily achieved by just slightly changing the position of your spine.

Good posture is no more than a good habit. Even if your posture is terrible almost on par with the Hunchback of Notre Dame, you can still attain good posture in a relatively short time. Here are a few ways to improve your posture:

Look in a mirror often. Always look from the side and straighten your back to a point where you have a relatively straight back with a slight S-curve. You don't need to be as straight as an arrow to have good posture, just tall and comfortable is enough to make a difference. Now remember the feeling of this stance. Always remind yourself to return to this stance whenever you can.

Next, you can perform some back exercises. Put your hands on the back of your head and hold your elbows outwards. Hold this position for around 5 minutes or whenever you start to become too uncomfortable. Over a period of time, you will start to feel more comfortable with this position and holding good posture will become a habit.

Lastly, the most drastic action you might take is taping your back. Normally, you should get someone else to put tape (any kind) straight down your spine, from the top of the next to about 3/4 down your back. This way, whenever you have the urge to hunch, the tape will permanently remind you to straighten your back. This method is rather uncomfortable at first, but is very effective in producing proper posture fast.

With proper posture, you can live life with that much more confidence and satisfaction.

This is how you improve posture.

How to Improve: Flexibility

Being flexible can protect your muscles from injury and gives you the ability to move your in difficult positions with greater ease and less pain. Flexibility can be a trait that someone inherits from their parents, but if you aren't flexible, you can still improve your flexibility by following these steps.

Stretches:

Stretches are one definitely one of the best ways to improve flexibility.

Doing full body stretches that include your upper body and complete shoulder, bicep, triceps, neck, chest and back will help you become more flexible steadily if you keep up the regulated routine.

Remember to hold each stretch for a period of time, somewhere between 45 seconds and a minute.

You should not be constantly reaching to stretch further, but rather hold a steady position for the entire time period. This prevents possible injuries and helps you get use to the level of stretch you are performing.

After you get use to your stretch, begin to intensify each session by stretching steadily more whenever you are ready to.

Diet:

A proven way to improve flexibility is diet. It is known that mineral dense foods help improve flexibility, and should be well considered if you wish to improve your flexibility.

Dark green vegetables are very mineral dense, so they should definitely be in your diet.

Also, seeds such as millet and wild rice have good nutrition values for flexibility, and should be considered.

And lastly, plant fats that are in almonds, sesame seeds, and cold press oils are also helpful.

Greater flexibility means an easier life on you physically.

This is how to improve flexibility.