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Sleep Guide

How to Create a Space and Lifestyle for Better Sleep

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How to Create a Space and Lifestyle for Better Sleep

If you tend to toss and turn at night, your sleeping troubles could be due to stress, your health, or it may be the way your bedroom is currently structured. Whether you suffer from insomnia or experience occasional trouble getting a good night’s rest, there are some things you can do to enjoy a deeper, more restful sleep. One of the best things you can do for your health and well-being is to get adequate sleep each night. Read on to learn more about the importance of getting a good night’s sleep and how you can take proactive steps at home for a restful slumber.

The Importance and Benefits of Getting a Good Night’s Sleep

Lack of deep sleep can have a major negative impact on your health. When you don’t get a good night’s sleep, you’ll feel sluggish and moody the next day. Some side effects of missing out on sleep include fatigue, an inability to focus, and overeating. Some studies have shown that lack of sleep can actually contribute to obesity since it increases your levels of cortisol, a stress hormone that makes you feel hungry during the day. If you get enough hours of sleep each night, you’ll be more focused and alert. Lack of sleep can cause serious safety issues, such as car accidents or injuries at work. REM sleep provides plenty of benefits that can improve your health, including:

  1. Improved learning and better brain function
  2. Steady mood (no mood swings)
  3. More energy – both physical and mental
  4. Healthy heart and lung function
  5. A stronger immune system

If you’re currently struggling with insomnia or find that you wake up several times throughout the night and can’t fall back to sleep, you can take proactive steps to create a more restful, relaxing environment. Practicing stress management techniques and learning how to deal with anxiety can help to improve sleep. Turning off your smartphone before bedtime will also promote a healthier sleep pattern.

Make Your Bed and Bedroom Comfortable

comfortable sleeping environment with quality bedroom - Space and Lifestyle for Better Sleep
comfortable sleeping environment with quality bedroom – Space and Lifestyle for Better Sleep

One way to get a good night’s rest is to create a soothing, comfortable sleeping environment. The wall color and bedding colors in your bedroom can have a significant impact on your ability to achieve a restful night of sleep. Consider changing your bedroom colors to soft pastels and neutral tones rather than bright, vibrant colors. Soft blue, gray, and tan can calm the mind and encourage your brain to slow down and rest. Add a few plants like Lavender or Golden Pothos to your bedroom to help promote better sleep. Houseplants are easy to care for and they clean the air and contribute to a soothing environment. When you shop for bedding, choose lightweight cotton sheets that are soft but also not too heavy. Look for pillows and mattresses that support your personal sleep style so you’re not putting too much pressure on the back and neck. Side sleepers and back sleepers tend to do well with memory foam, while stomach sleepers should look for hybrid mattresses or those with an innerspring coil system.

Lighting Tips

A consistent cycle of sunlight and darkness helps the human body produce melatonin, a hormone that regulates sleep. If your bedroom is too bright, it can interfere with melatonin levels which will make getting a good night’s rest much more difficult. To combat this problem, use dimmer switches in the bedroom and turn the light levels lower at least two to three hours before bedtime. If you enjoy reading before you head off to dreamland, swap the bulbs in your table lamp from a bright to a low-wattage bulb. As the light in your bedroom dims, it naturally tells the body it’s time to get ready for rest. If the sunlight coming through your windows keeps you awake, use a set of blackout curtains. These heavy curtains can keep the sunlight from filtering in, so your bedroom stays nice and dark until you’re ready to wake.

Achieve the Ideal Temperature for Sleeping

Most people sleep better in cooler temperatures, so it’s important that you’re able to achieve the right temps in your bedroom. As you get ready to fall asleep, your body temperature starts to drop. When you keep your room cool at temperatures between 60 and 67 degrees, it helps cool your body down to encourage deeper sleep. If you have a warm bedroom, you can remedy the problem with a fan that you can aim to blow cool air on your body. Turn your home’s air conditioning system to a comfortable level that will keep you cool throughout the night. Avoid sleeping in heavy pajamas that can make you feel hot. Instead, switch to lightweight cotton or breathable linen for your bedtime outfits.

More Helpful Tips for Better Sleep

Struggling with insomnia and sleep difficulties can have a ripple effect on your health and your mental well-being. If you set up a comfortable bedroom that uses calming colors, cooler temperatures, and dim lights, this should help you fall asleep faster and for longer. However, there are plenty of other things you can do to experience a good night of rest at home. Here are some other things that may encourage solid sleep that lasts throughout the night:

  • Reduce noise in the bedroom
  • Loud noises can make slumber seem impossible. Create a consistent, soothing backdrop for your bedroom by using a fan or an app that produces white noise to help you drown out outside noise.
  • Stick to a bedtime routine
  • Do your best to wake up and go to bed at the same time every day and night. Try to associate your bedroom with sleeping only, and don’t use it to work or watch television since these activities can make it more difficult to calm the mind.
  • Avoid blue light from screens
  • Computers and smartphones produce “blue light,” which can interfere with sleep. Turn off your electronic devices at least a few hours before bedtime to help your body and mind understand that it’s time to prepare for sleep.
  • Practice relaxation techniques
  • Whether it’s a good book or a quick yoga session, try to relax your body and mind before bedtime. Meditation can clear your mind of the stress from the day, and it will also help you prepare for the day ahead.
  • Know what to avoid
  • Stop drinking caffeine in the late afternoon, since this stimulant can make sleeping extremely difficult. You should also avoid nicotine and eating late-night meals, both of which are known to disrupt sleep or make it more difficult. If you can, avoid taking naps, and instead, just go to bed according to your current routine. Naps can cause you to wake in the middle of the night or make it more difficult to fall asleep at bedtime.

Sleeping Apps to Download

There are several apps for your smartphone that may help you get to sleep faster. These apps are designed to calm the mind and give you a sense of tranquility before you go to bed. Whether you have an Android or an iPhone, you can find these apps through your phone’s app store and give them a try. Here are a few of the most popular sleeping apps available today:

Calm

Calm App
Calm The #1 App For Sleep – Space and Lifestyle for Better Sleep

This app offers a variety of meditation practices you can try to help you feel calm before you go to bed. The app offers a unique new 10-minute meditation every day for users, so you’ll always have something different to try. It also features a variety of music selections that promote a calming feeling, and you can also pay for exercise videos, nature scenes, and sounds, or participate in a masterclass led by professional mindfulness experts.

Sleep Cycle

The Sleep Cycle alarm clock
The Sleep Cycle alarm clock – Space and Lifestyle for Better Sleep

The Sleep Cycle alarm clock app uses sound analysis to identify your unique sleep cycle patterns. The app looks at sleep states and tracks your movement while you’re in bed. Smart Cycle then uses a wake-up phase that ends when you set your desired alarm time. Throughout the phase, it closely monitors signals from your body and then wakes you up softly when you enter the lightest sleep stage.

Headspace

the Headspace app - Space and Lifestyle for Better Sleep
the Headspace app – Space and Lifestyle for Better Sleep

If you’re new to the concept of meditation, the Headspace app is an excellent place to start. This app has a focus on mindfulness and provides detailed instructions to help you get started. Use your headphones when you use this app and enjoy calming meditations for all levels. Be sure to take advantage of the reminder system which will alert you when it’s time to participate in a new meditation session. From a cooler bedroom to noise reduction, there are plenty of things you can do to help ensure you’re getting the sleep you need. With a good night’s sleep, you’ll feel stronger, more positive, and ready to face the day. Try these tips to see which ones may help you get back into a healthy sleep cycle.

Thanks for reading our article on Space and Lifestyle for Better Sleep. Need to know more about how to get good sleep? Just follow our article collection on better sleep.

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I'm Sam, The main writer for boostupliving.com. So basically I'm a pretty simple person who loves to write about motivation, success, net worth and many to ensure the quality of people's life.

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Sleep Guide

5 Things You Can Do For The Good Of Your Mental Health

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5 Things You Can Do For the Good Of Your Mental Health

Prioritizing your mental health is the best thing that you can do for yourself. In a world where people are so busy in their daily lives, it is often very easy to forget about your mental and physical health. However, if you want to live a happy and healthy life, you have to pay attention to both of these things. There is a lot of research being done on how common mental health issues have become and why it is absolutely necessary for you to overcome the challenges in life.

As a parent, you should also learn to identify the common indicators telling you if your kid is suffering from any mental issues and how you can treat those issues. In this article, I am going to highlight five tips you can use to take care of your and your kid’s mental health before it grows to be a huge problem.

1. Value Yourself and Your Life

Your life matters quotes

The very first thing that you should do to make sure that you don’t develop any mental issues later on in your life is to value your life. You have to understand that every person has a purpose in life. It doesn’t matter if you realize it or not; you are daily making an impact on other people. Your mere existence can be the cause of someone’s happiness, and you might not even realize it. So, you should focus on the good parts of life and understand that things are always not going to go your way, so you should learn to deal with the negative aspects too. 

2. Take Care of Your Body

The next and one of the most important things that you must do is to eat healthy food. Whatever you put into your body is what comes out of it, which is why you should never underestimate the power of eating healthy food. Taking care of yourself physically can go a long way towards improving your mental health. So, you should eat nutritious meals, avoid smoking, drinking plenty of water daily, and consume lots of fruits.

3. Don’t Be Afraid to Ask for Help

When it comes to your mental health, you must do everything that you can to make it better. Asking for help is a sign of strength, and if you think that you can’t fight alone, you should always ask for help. You can go to a professional therapy agency like Symmetry Counselling Services which can help you recover from mental illnesses and make sure that you don’t feel alone.

Ask for help when you need it
Ask for help when you need it

4. Surround Yourself with Positive People

Another important tip that you should always keep in mind is that your company has a very deep impact on you and your life. If you surround yourself with negative people who are always whining, you are going to think the same way, and it is going to leave a very negative impact on your brain. On the other hand, if you surround yourself with a positive support network, things are going to look more optimistic. 

5. Learn How to Deal With Stress

Stress is one of the leading factors that disturbs a person’s mental health. Whether you like it or not, stress is a constant part of life, and everyone has to deal with it. The best amongst us are those who learn how to keep their thoughts at bay and find ways to deal with stress. If you are having troubles with stress, you need to find out what causes it and make sure that you stay away from that particular scenario as much as possible. 

Need more interesting articles about mental health, Just follow our article series from here.

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Anxiety

How Social Media Causes Depression And Anxiety – The Dark Side Of Social Media

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How Social Media Causes Depression And Anxiety - The Dark Side Of Social Media

Most of us feel a sense of freedom when spending time on social media networks in our leisure time. Are you also a social media user that spends too much time on electronic devices?

Then here is the scientific reasoning behind all the feelings and behaviour you experience while using social media. So, let’s get to know the dark side of social media.

Modern Life With Social Media

Nowadays, technological advancements have made our lives so much easier and faster. We seek technology to distract ourselves from our competitive and complicated lifestyles.In this case, social media is a significant culprit.

As we all know, it became an excellent platform to share our lives. Like any new technological development, social media gives rise to both positive and negative experiences.That may be happiness, joy, sadness, loneliness, or even anger.

Each popular social media platform has its unique qualities like interactivity, easy to catch up on, and also well-fixed to imaginary lifestyles. Here are some popular social media platforms that we all know with approximate numbers of users in the United State (US):

  • Facebook – 255 million users
  • Twitter – 36 million users
  • Instagram – 130 million users
  • Snapchat –46 million users
  • Tumblr – 32.6 million users
  • Reddit – 26.4 million users
  • YouTube – 126 million viewers

However, these platforms play a major role in entertaining and inspiring people, especially at a young age.

The Role Of Social Media With Mental Health

According to the World Health Organization (WHO), 10-20% of children and adults in the US are affected by mental health problems. The alarming fact here is that 50% of these problems emerge by the age of 14 to 18. Most commonly, anxiety and depression symptoms are noticeable among young people.

This is calculated as a 70% increase over the past 25 years. The most applicable and related reason may be an addiction to digital media platforms like social media, video games, and websites. According to US research findings, there is an association between social media and mental health problems.

This is a growing concern and researchers are working hard to find the impact of digital technology on mental health.

The possible mental issues associated with social media are;

  • Depression
  • Anxiety
  • Physiological distress
  • Sleeping disorders
  • Emotional well-being
  • Low self-esteem
  • Fear
  • Different types of social phobias

Reasons For Mental Health Problems

Numerous studies have focused on the impact of social interaction on mental health issues within the US population. The astonishing point was the total number of suicide cases per year is over 40,000 within the United States with most of the cases being related to depression and anxiety symptoms.

So, the public health institutions in the US focused on different arguments to understand the cause of depression. Their studies led to the same conclusion, social media addiction.

In 2017, a systematic review was conducted by Primack and a few other researchers concluding that social media has a direct influence on mental health problems.

Social media usage can be categorized into four groups.

  • Time spent
  • Activity
  • Investment
  • Addiction

Time Spent And Activities On Social Media

Unlike the olden days, now, we have the chance to access social media through smartphones and tablets. So, this accessibility increases the time spent on social network sites significantly. Psychologists have noticed a relationship between time spent on the internet and the increase of mental health issues.

On average, 90% of the young population in the US are using social media day and night. There was an evaluation forum for social media usage in the US in 2020. The forum says that each social media user habitually visits these digital platforms at least once a day with an average of approximately 2 hours and 24 min per day by a single user on different social media apps.

But in most cases, this value can vary according to the preferred group of people. As an example, the highest average time spent on social media is for the age group between 16-24 which goes up to 3 hours per day. The shocking report is the estimated value of spending time on social media by a single person within his/her lifetime.

On average it will be near to 6 years and 8 months. But for sure, activating several social media platforms at a younger age may improve multitasking ability. But it can also cause negative consequences like poor academic performance, reduced attention span, decreased level of well being, high level of anxiety, and depression.

Relationship of social media with mental health

We all need to talk to someone especially when we are sad. From experience, we know that socially connecting with others can relieve our stress, loneliness and anxiety. That brings back happiness, joy, and boosts one’s self-value of life.

But the problem is searching for happiness solely from digital media and disregarding the real world. One study was conducted to scientifically evaluate the relationship between social media use time and mental health stability in the US population.

The study shows that depression and suicide deaths became a more widespread problem among American adolescents, especially among women after 2010. The researchers evaluated young adolescence in the US as two sets. Individuals that spend more time on social media and electronic devices and those that spend more time on non-screen activities such as exercise, sports and have in-person social interactions.

The results show that symptoms related to depression were higher in the group who spent more time on social media while the other group who prefer outdoor activities showed a negative interrelationship with depressive symptoms.

Thus, the truth is social media has different uses within the community. That said, it can never replace the real-world experiences of people.

Steps to control social media addiction

Here are a few tricks to control social media usage which can improve your mental wellbeing and bring happiness to your everyday life.

  • Reduction of social media time

In 2018, a study led by Pennsylvania State University found that social media time reduction to 30 minutes can considerably improve the mental health of people. That can also recover your mood and focus you in an upright way. Tracking your time spent on social media may surprise you. Being away from a phone, tablet, or laptop for a certain time may release pressure in a stressful mind.

  • Change your focus points

Keeping realistic targets to achieve in life may change your focus on social media. That may save time and avoid being addicted to it.

  • Spend more time amongst nature and the real world

Saving a few minutes of a busy day to spend time with the nature around you will make you more relaxed. Additionally, spending time with family, offline friends, or maybe your neighbour may increase your mental stability with happiness and cheerfulness.

  • Adding new habits to a daily schedule

Exercising, drawing, reading, writing, or any other kind of a hobby of your preference could help you spend your spare time more effectively.

Thanks for reading our latest article on anxiety, Reducing Anxiety And Improving Sleep Through The Power Of Music.

Read our latest articles about anxiety, and depression,

If you need professional counselling, you will find these articles worth reading for sure. They are about how psychiatry works, what is used for treatments, and the ways it can help people with mental health issues. Along with the knowledge, you will get a complete Psychiatry guide from BetterHelp.

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Anxiety

Reducing Anxiety And Improving Sleep Through The Power Of Music

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Reducing Anxiety And Improving Sleep Through The Power Of Music

Music has a significant effect on our minds. Music styles can be a big influence on a person’s mood quite easily. It can help them feel a range of emotions and various feelings, such as happiness, excitement, sorrow, and calmness.

Making music may also be as effective as listening to music. Music therapy helps people to make the music they find helpful to them consciously. It offers a simple way to improve sleep hygiene, improving the ability to sleep quickly, and feeling more rested.

Undoubtedly, music can help you feel relaxed and calm in bed. This article will explain what anxiety is, why sleep is important, music therapy, and soothing music for reducing anxiety and better sleep.

What Is Anxiety?

Anxiety is a feeling of uneasiness, like fear or worry, which can be mild or severe. This condition is associated with the anticipation of a potential problem and demonstrates avoidance behavior.Fear is pretty commonly associated with a fight or flight reaction – either staying to fight or fleeing to avoid danger.

At some point in life, everybody has feelings of anxiety. In day to day life, sometimes things get difficult at work, school, or our personal lives. Because of this, we might become stressed and anxious. In situations like these, it can be perfectly natural to feel anxious.

It can be beneficial in some situations as well. Yet, some people find it hard to manage their concerns.

That is because their anxious feelings are more constant, and the feelings can also influence their everyday lives. Symptoms of anxiety disorders can interfere with your life in a variety of ways. It can get worse over time.

Why Is Sleep Important?

Sleep is essential for keeping well, for leading a happy and healthy life. Getting sufficient quality sleep during appropriate hours can safeguard your mental health, physical health, and quality of life. The sleeping requirements of each individual can vary. Most healthy adults are made for 16 hours of wakefulness and need 8 hours of sleep a night. Some people function fine without sleepiness or drowsiness after only 6 hours of sleep.

During sleep your body recharges, supports physical health, and maintains healthy brain functioning. For children and teens, sleep plays a major role in development, growth, and fitness. Sleep deficiency can harm you over time or cause severe physical damage. It can greatly impact the ability to think, respond, understand, work, and get along with others.

What is Music Therapy?

Music therapy uses music to help people achieve individualized goals within a therapeutic partnership through a certified therapist. The licensed music therapists are typically professional musicians with extensive knowledge of how music can help to calm or inspire people.

Music therapists use how a person reacts to and interacts with music to support positive emotional and mental improvements. Music therapy involves different ways of listening to music and making music from multiple instruments. Performance may include singing, dancing, or moving to music. It is useful in developing self-awareness, communication skills, autonomy, focus, and attention skills, as well as enhanced trust.

Music therapy can be used to treat all types of patients and people. Moreover, music therapy has proven benefits for memory, coordination, reading, comprehension, and math skills. It can also obtain lessons in responsibility, perseverance, and determination. On the other hand, music therapy helps people express themselves creatively, which can be more fun than voicing difficult feelings.

Using Soothing Music for Anxiety

Music may have an effect on the emotions as well as the body. Faster music will make you more alert and have better concentration. Upbeat music will make your life feel much happier and more positive. A slower tempo will silence your mind and alleviate your muscles and soothe you.

Recent research suggests that music written about 60 beats per minute can help people sync with the rhythm. It can cause the brain to produce alpha brain waves. Alpha brain waves can be seen when we are relaxed and conscious.

Many types of research show that music therapy may minimize anxiety. Some studies also indicate that music can reduce blood pressure and pulse rate. It has a direct effect on how anxious a person feels.

The number of stress hormones released into the body such as adrenaline and cortisol changes based on music. Some music can help reduce these hormones. There is also evidence that individuals attending music therapy directly after the session decreased anxiety. This suggests that music therapy may be a convenient way to alleviate symptoms rapidly.

Using Soothing Music for a Better Sleep

Parents know that lullabies and soothing rhythms can improve babies’ sleep. Science promotes that all ages, from premature babies to elementary school students, sleep better after listening to calming music. Luckily, kids are not the only individuals that can benefit from lullabies before bed at night.

Many people experience improved sleep while listening to relaxing music. Researchers found that adults who had 45 minutes of music played before bed reported better sleep from the first day. Using music can help a person fall asleep quicker. In a study, women with insomnia played an album of their choice for ten nights when getting into bed.

Before listening to music, the time taken to fall asleep was 27 to 69 minutes, but after listening to music, the time was reduced to 13 to 27 minutes. Playing music before bed helps with sleep, often leading to more time spent sleeping.

Improved sleep efficiency creates less disturbance during the night and more consistent rest. Several studies indicate that music impacts sleep by affecting levels of hormones such as cortisol.

Stress and high levels of cortisol result in low-quality sleep and alertness. Listening to music lessens the amount of cortisol in our bodies, making us feel calmer and less stressed out. Many individuals with poor sleep feel depressed and unable to relax in their bedrooms. Music can alleviate anxiety by distracting the mind from distressing thoughts.

Of course, music plays a huge role in calming the body and mind and helps people to fall asleep.

Thanks for reading our latest article on anxiety, Reducing Anxiety And Improving Sleep Through The Power Of Music.

Read our latest articles about anxiety, and depression,

If you have been considering going for counselling or therapy for a long time, you might be confused about what your options are. First, try this article on What Should I Look For In A Local Psychiatrist Near Me? from BetterHelp for a better understanding.

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