Here it goes again. It’s past one in the morning and you are still wide awake, restless, tossing and turning under the sheets, and increasingly stressed out. Tomorrow will be another long, tiring day, and all because your sleep is so bad at the moment.
Does this sound familiar to you? Then, you’ll surely agree that when your sleep is not going well, lots of other areas of your life are affected, too. Your work performance might suffer, as well as your relationships and any healthy self-care habits.
Isn’t it about time that you nailed this sleeping thing, once and for all? The magic formula is called “bedtime routine.” If you are on board, then keep reading to discover how to create a great bedtime routine for adults that will allow you to fall asleep faster, stay asleep longer, and wake up refreshed.
Review (and Improve) Your Daily Habits and Activities
The best bedtime routine actually starts during the day. It may seem counter-intuitive, but what you do in the morning and afternoon has a huge impact on your physical and mental state in the evening.
So, start to keep an eye on these three main factors: what you eat and drink, whether or not you exercise, and what you do to maintain stress levels low. As a rule of thumb, you’ll want to eat a healthy and varied diet, keep your caffeine and alcohol intake to a minimum, work out at least three days a week, and practice some calming activity to reduce stress.
Pick a Time for Bed—and Stick With It
Did you think that you should only set an alarm to wake up? Then, think again. Bedtime alarms are a crucial addition to your bedtime routine, as they provide a sense of regularity that helps you to wind down more easily when it’s time to sleep.
You don’t need to set an alarm for the exact time you want to hit the sack, though. A good idea is to schedule it for around 30 minutes to an hour earlier, in order to give you plenty of time for your other routine activities.
Put Pen to Paper
Time and time again, psychology experts have demonstrated how great journaling is to maintain good mental health. So, why not try your hand at jotting down some thoughts? You don’t need to write an essay: a few simple, short sentences will do the job most of the time.
Another helpful writing activity is to put together a to-do list for tomorrow. This will enable you to feel more organized and in control of the day ahead, while at the same time allowing you to work through anything stressful in a calmer, more rational way.
Schedule Some Regular Pampering
Research has shown that having an evening bath can be very effective if you want to fall asleep faster and have a good night. Why? There’s actually some science behind it.
When you have a warm bath in the evening, around an hour and a half before bed, your body temperature drops. This, in turn, signals to your body and brain that it’s time to sleep. And why not add some well-deserved pampering treatments, such as a hair or face mask, or this CBD bath bomb product?
Try Some Calming Activity or Mindfulness
A few yoga stretches at candlelight, some white noise playing in the background, a few minutes of meditation or mindfulness, a chapter of that book that you are enjoying so much: all of these are excellent activities to incorporate into your bedtime routine.
The best part is that you can practice them all right from the comfort of your own bed, and they only take a short time to complete. The most difficult, but all-important part? That you must be consistent and determined with maintaining these new habits every evening.
Make Sure That Your Bedroom Is Sleep-Friendly
Last but by no means least, you will need to make sure that the room where you are sleeping is genuinely suitable for a good night’s sleep. What does this mean, in practice? Well, to begin with, you’ll need to remove (or turn off) any electronic devices that you might have in the room.
Then, have a think about your mattress, pillows, and bedding: are they comfortable, or are they old and worn-out? Could you do with picking some new, nicer bits? Read honest, fair & up-to-date mattress reviews, documented by unbiased sleep enthusiasts.
In addition to this, you’ll want to create a dark, soothing, calming environment. You can achieve this by installing blackout blinds and, if you like, turning on an aromatherapy diffuser.
Finally, a word about the temperature of your bedroom. You might feel tempted to turn the thermostat way up, as lots of people believe that you need to be nice and warm in order to sleep well. That’s incorrect, unfortunately.
The ideal temperature to promote good, restful sleep is between 60 and 71 Fahrenheit, so make sure that your room is not too hot or too cold. And now, off to sleep.
Create Your Own Bedtime Routine for Better Sleep
If you want to fall asleep faster and have better nights all-around, then you should consider implementing a bedtime routine. This will teach you how to fall asleep quickly and stay asleep for longer: but you need to be consistent with it.
Remember to curb your daily stresses, eat healthily, and exercise. You’ll also want to make sure that your bedroom is conducive to sleep by turning off all electronics and setting the right temperature. Having a light meal, a relaxing bath, and practicing some calming activities before bed can also help a lot.
Did you enjoy this article? Then head over to our website to explore even more great and informative content.
Best Gifts for Bakers in 2022
Working out what to give the people that you love on a special occasion can be difficult. If your loved one adores baking and you want to get them a gift to show them how much you care, there is a great assortment of gifts that bakers will love for a birthday, anniversary, or holiday, and here are just some of them.
· Cookie Cutters
If your loved one adores baking, then it is likely that they are interested in creating fun and quirky designs to eat later. As such, if you are intending to give your loved one a holiday or seasonal gift, you might consider gifting them cookie cutters that will allow them to make cookies in interesting shapes hassle-free. For instance, Halloween cookie cutter stencils can help them to create imaginative patterns on their cookies that can add a little spark to their tasty treats.
· Recipe Books
Although your loved one might have a lot of favorite recipes at their fingertips, it is likely that they are always looking for more. As such, even if their house is filled with recipe books from floor to ceiling, you should consider looking for a unique one for them. Whether this is filled with recipes from their favorite chefs and culinary celebrities, or is focused on the type of bake that they love best, great recipe books can help to inspire their next bakes and ensure that they can maintain their passion for baking by creating new bakes.
Bakers always need high-quality aprons if they want to protect their clothes when they bake, and there are many novelty options out there that can bring a smile to your baker’s face while they cook. As such, since bakers can never have enough aprons, finding a joke apron or simply one in a beautiful pattern can be a useful and yet appreciated gift for bakers of all ages.
· Food Makers
If your loved one struggles with certain bakes and can never get them quite right, you should consider gifting them a food maker that can help them to simplify the process and get the delicious treat that they deserve. For instance, you might decide to invest in a pancake, toastie, donut, candyfloss or waffle maker for your loved one, and this can be a particularly good choice for those who have a lot of parties and make a lot of party food each month.
· Measuring Spoons
However, there is nothing better to gift your loved one than essential equipment for baking. Their baking equipment might be wearing down from too much use or might not be of very high quality. As such, their birthday or a holiday can be the perfect occasion to gift them a luxurious set of kitchen essentials, such as measuring spoons. You might even decide to get these personalized, with some companies offering to engrave cutlery and other equipment with the recipient’s name. This will then ensure that your loved one feels at home in the kitchen.
Is it cheaper to keep the AC on all day?
As the weather warms up people are once again looking at their current air conditioning units and what will be the most cost-effective way to use them. The simple truth is there will be times when you can’t survive without it. But, that doesn’t mean it should cost you a fortune to run.
Start With A Service
Whether you run your air conditioner all day non-stop or just turn it on and off when you need it, it will be more efficient and use less energy if you have it serviced. Now is the time to contact the experts in commercial air conditioning and have your unit serviced; If it’s old, you may even want to consider replacing it. The cost of replacement can be offset by the energy savings within a few years.
Whatever you decide, a service is essential to ensure it is working to peak efficiency.
Top Tip: When running air conditioners keep the windows and doors closed. If you don’t it won’t cool the house properly.
Leaving It On All Day
Some people feel that it is better to leave the AC on throughout the day, ensuring the house is always at the correct temperature.
However, the simple answer to the question ‘is it cheaper to keep the AC on all day?’ is no.
Leaving it on all day means the air conditioner will stay on until the right temperature is reached. It will then turn on and off by itself to maintain that temperature.
What counts is how much it is on and how much power it uses during that time. For most people, it will run for more hours when turning itself on and off than it will if you turn it on when you need it.
Of course, this is relevant if you are out all day at work. If you are part-time or work from home then you’ll be better off leaving the air conditioner on as it will be under less stress and last longer.
The Smart Solution
Naturally, leaving it off when you’re out means coming back to a hot house or apartment. Thankfully, this no longer needs to be the case. You can install a smart system in your home and connect your air conditioner to it.
This will allow you to connect to your home while you’re at work or out elsewhere and turn the system on remotely. All you have to do is work out how long it takes to cool the house and turn it on that much time before you get home.
This approach means your air conditioner will be on less and save you money.
It’s worth noting that you can save additional energy by turning your air conditioner thermostat up a degree or two. You probably won’t notice the difference when you get home but you will see a difference in your energy bill. It’s a simple but effective solution to help lower your energy bills.
How Are Doonas, Duvets and Quilts Different?
It can sometimes be challenging to buy bedding. Choosing the right one can be difficult when so many names, sizes, and options exist.
A basic understanding of bedding terminology will significantly assist you in buying and enables you to purchase the most suitable item for your requirements.
Generally, all of these terms refer to the same thing. Duvets, doonas, and quilts are inserts that fit inside a cover.
A quilt is probably the most common name for insert, although, in many countries, quilts are called coverlets/bedspreads and insert refers to a comforter.
In Australia, the term doona is commonly used for a quilted insert that places inside a cover and forms your bed’s top layer. The filling is usually feathers or artificial materials.
Duvet is another word for an insert, like a quilt or doona. Most people use the term duvet in the United States and Europe for comforters.
If you are shopping for an insert for your doona cover, it is all the same thing in Australia. But, there are a few other points to remember when choosing the suitable quilt or doona for you.
Do doonas come in various types?
Various types of doonas/quilts are available, but there are three key factors to consider before buying one for your bed.
What kind of fill is best for doonas?
You can choose from various fillings for the doona/quilt, and you will experience a different feel with each one.
Cotton is perhaps the coolest among the many fills available due to its lightweight nature. It lets air pass through without being trapped, making you feel calmer. For summer, cotton is a good choice.
Feathers and down quilts are popular among Australians and available in both winter and summer styles. The higher feather proportions will result in a cooler quilt.
Microfibre tends to be warmer than other fabrics. The quilt with microfibre filling is breathable but less than cotton. It retains more heat, thereby helping you stay warm.
Polyester is an excellent filling in most quilts appropriate for all seasons.
Wool quilts are usually the warmest. Bulky and massive, these quilts are ideal when it’s cold outside, and you have to layer up!
What is the best weight for my doona?
It’s not difficult to pick the correct weight if you understand what you need. Quilts usually have a GSM number, which you can use to calculate their weight. As a measurement, GSM stands for grams per square meter, which indicates how much a quilt weighs.
In most cases, the weight of a doona only matters when the seasons change. Therefore, the GSM we recommend for those seasons is listed below.
Quilt for Summer
150 – 350 GSM
Quilt for winter
Quilt for all seasons
200 – 400 GSM
Doonas fit my bed size
Finally, size is an essential factor to consider when purchasing a quilt. Make sure you have a doona that fits your mattress. Having a too-small quilt is inconvenient since you will always struggle with your partner to stay warm. In addition, an overly large one could be cumbersome and create a hazard as it will rest on the floor and your bed.
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