Tips for a Better Night’s Sleep

Tips for better sleep post

I’ve recently been seeing a trend on my social media; people are struggling with sleep. I struggle with sleeping myself and I’ve been researching ways to help with sleep so I thought I’d share them with you guys.

  1. Turn Off Your Mind

I know, this can be really difficult. You had a rough day and you’ve got a lot on your mind; it’s really hard to wind down and let go of your day. But, studies have shown that clearing your mind before bed helps promote a good night’s sleep.
Some ways that you can clear your mind would be to color in and adult coloring book, read a little bit of something that won’t stress you out like a good book (I recommend trying to avoid news articles and things that may stress you out), listen to calming music, meditate.

  1. Watch What You Eat Before Bed

Some studies have shown that going to bed hungry actually has a negative effect on sleep as well going to bed overly full (or stuffed). You don’t want to eat “heavy” foods or large meals before bed because they put your digestive system into overdrive and this could cause you to lose sleep. It can also good to have your last snack at least an hour before your bed time so you’re not going to bed completely full.

Certain foods contain something called Tryptophan which is an amino acid that works with your body to produce Serotonin. Serotonin helps you sleep and helps in stabilizing mood. The food to be shown with one of the highest levels of tryptophan is turkey! Turkey has been shown to cause drowsiness; that explains the Thanksgiving sleepiness now!

Almonds are also good for sleep because they contain magnesium, this is because magnesium has a relaxing effect on the body.

Bedtime Snack Ideas

  • Turkey roll-ups: Take low-sodium nitrate-free turkey slices and roll them up with dill pickle slices or hummus- something for flavor that isn’t high in sodium. About 4 roll-ups should help aide in sleepiness!
  • Yogurt with cherries, granola, and/or nuts: yogurt contains vitamin D and calcium which will help you fall and stay asleep. Cherries and walnuts contain melatonin which also helps with sleep. Granola contains carbohydrates as well as tryptophan. Adding almonds is also a good idea, they contain magnesium which helps with relaxation and ultimately sleep.
  • English muffin with almond butter/peanut butter and banana slices: Again, almonds are high in magnesium which helps with sleep so this is why I recommend almond butter. However, using banana is just as good if you want to use regular peanut butter. Bananas are full of sleep-inducing carbohydrates and fat burning dietary fiber. They are also good for your heart!

Things to avoid before bed:

Nicotine and caffeine take a long time to work through the body (a few hours) and for many people the stimulating effects of these can prevent a quality night’s sleep or even prevent you from simply falling asleep.
Alcohol is another thing to try to avoid before bed. Alcohol has a drowsy affect for most people at first but as it works through your body it does the opposite and can disrupt your sleep later in the night.

  1. Watch What You Drink Before Bed

Many people (myself included) make late-night trips to the bathroom and by the time you get back to bed you may be too awake to fall right back to sleep.

A good tip is to try not to drink anything at least 2 hours before you go to bed. If you’re looking for something to drink before bed try cherry juice because cherries contain melatonin which will help regulate your sleep. Or try my personal favorite: Sleepy Time Tea it is caffeine free and contains chamomile, tilia flowers, valerian root, peppermint and lemongrass. All of these contain either some sort of calming effect or promote sleepiness. This is the brand that I prefer

  1. No Napping

I know, this is tough; especially when you didn’t sleep well the night before. This may seem obvious but the longer the nap the less likely you’ll sleep at night. So if you need to take a nap try to take it during midday and limit it to 30 minutes at most. If you do this closer to midday you’ll have the rest of the day to wear back down.

  1. Be Active!

Regular daily exercise has been shown to help people sleep better; just don’t do this right before bed because you’ll get a burst of energy from your workout.

If the only time you have to work out is at night try to do it 3-4 hours before your bedtime and if you’re going to be doing it closer to bedtime look into more “gentle” exercises like relaxing yoga.

Being in the light during the daytime and trying to obtain outdoor exercise helps to regulate your internal clock.

6. Turn Down The Lights

The blue glow that is emitted from screens such as your cell phone, television, and tablet can keep you awake this is one of the many reasons that pediatricians suggest that parents don’t allow their children to keep electronic devices in their bedrooms.

If you’re going to be using an electronic device you’ll want to see if it has a “night mode” or “night shift” setting that reduces the blue light and changes your screens temp to a warmer color.

iPhone’s have a “night shift” setting that can be found by swiping up on the bottom of your screen. You can also go to Setting >Display & Brightness >Night Shift. Here you can actually schedule when your phone automatically turns on night shift mode and how warm to set the color temp. It’s best to turn down the screen brightness and turn up the color temp. Personally I have mine set to automatically turn on at 10 pm,

If you have an android you can download an app called Night Mode which does the exact same thing as the iPhone’s Night Shift function.

I’ve also read that red lights help promote sleep. You can buy color changing light-bulbs  and alarm clocks.

  1. Let’s Make Some Noise!

Okay, let’s not; especially if you’re trying to sleep…bad idea.
Using a fan on low, an air conditioner, or a noise machine can help drown out the noise going on outside your home or, if you’re like my family…drown out the noise of three elephants (aka Bella, Chloe, and Cleo our cats) running up and down your hallways at night.

These would be considered white noise so you could also download a white noise app. Studies have shown that one of the best noises to fall asleep to (unless it wakes your bladder back up) is the sounds of a waterfall.

  1. Scents

Lavender oil has been shown to decrease heart rate and blood pressure which then puts your body in a relaxed state. Lavender has also been shown to help people who suffer from insomnia; it helps you fall asleep and stay asleep.

Using a lavender scented linen spray is a great way to get that lavender scent before bed time. I personally use this linen spray from Paisley and Company but you can also make your own DIY lavender spray using witch hazel and lavender oil. When I do this I add a little lemon oil to mine.

Using magnesium oil also helps to relax your body and mind; just add a few dabs to your skin and your body will absorb it.

Another idea if you don’t really want to dab oil onto your skin or don’t want to spray your sheets you can get a diffuser and add a few drops of the oils to water. This diffuser turns off automatically so you can turn it on when you go to bed at night.

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May 2016 Ipsy Glam Bag Review

I know this post is a little late and I apologize. These last few weeks have been incredibly hectic; I graduated from college! Now that that’s all said and done I hope to have some more free time to dedicate to our website and our store. First thing’s first, this month’s glam bag!

 

First off, look at how cute this bag is:

Ipsy Glam Bag May

Isn’t is adorable? It is my favorite so far. Before we get into the contents of the bag itself I want to take some time to share what I have been doing with my bags. So far we have had three ( I apologize for not posting a review for the April glam bag) and I have been able to find a use for all three. The first two bags we received zip shut, I use one for pens and pencils to keep in my bag; one of my jobs is working as a Habilitation Specialist and I have a lot of writing to do so I like to carry pens and pencils with me. The second bag I received holds my dry erase markers; I may have a thing for dry erase boards. Finally, the third bag (and my favorite thus far) I have been using to carry makeup. It’s the perfect size for me to put my touch up items in my purse or to put everything I’ll need for a trip. I also love how it’s like an envelope! Comment below what you do with your Ipsy bags!

 

Finally, we have reached the portion of this post where we discuss what was in our Ipsy bag!

My favorite item from this month’s bag is the Vasanti Brighten Up! Exfoliating Cleanser.

          It’s recommended that you use this product 3-5 times a week so I use it every other day. This product is described to have professional microdermabrasion results, when I initially saw that I was skeptical. However, this month I scheduled my very first visit ever with a dermatologist. I have always been blessed with good skin but within the last two months my skin has taken a turn for crazy and I have developed dark spots, weird bumps, and eczema on my face. I received my bag before the appointment and began using this product right away. I have to say that this product in and of itself made a huge difference! It helps to reduce fine lines (like laugh lines), wrinkles, and scars; it also helped to reduce my dark spots! If you’re looking for something for your face that will have a big impact on improving your skin, I seriously recommend giving this a shot!

If you’re interested in trying this product- which I seriously recommend! It comes in two sizes which I’ve linked below:
Travel Size: $12.67
Full Size: $33.89

Hikari Cosmetics Shimmer Bronzer ($17.95) was the next item I tried from our bag. Now, I’m a huge fan of bronzers and I’m very picky about them so I was a little concerned when I opened this one only because it seemed a little dark for my fair winter skin. However, this product doesn’t go on as dark as it appears in the palette and I ran a brush over the whole palette to apply it. I also discovered that it doesn’t just have to be used as a bronzer, I can also use it as an eye shadow; I put pink on my eye lids and then use the gold in the creases of my eyes.

I’m a big fan of chapstick and I’m always buying new kinds but I’m also not a huge fan of lavender (lavender is Lisa’s favorite scent so we have lavender everything) and therefore I was a little skeptical. I passed this one off to Lisa to try out. Being someone who loves lavender as much as she does I was a little surprised to hear that she felt lavender wasn’t a good scent to have on your lips. However if you’re someone that REALLY likes the scent of lavender then you should know that this stuff doesn’t try out your lips, it isn’t greasy, and it lasts a really long time. So again, if you’re someone that doesn’t mind smelling lavender for an extended period of time, this stuff is great for you! Unfortunately I couldn’t find this exact product on the company’s website but they have a lot of other great products such as a pumpkin crisp chapstick or a apple harvest chapstick! Everything they make is vegan and non-toxic- go check them out! Jersey Shore Cosmetics

My second favorite item in our glam bag this month was this Smashbox Cosmetics X-Rated Mascara ($8.99). I want to start by saying that I have never personally tried this brand before but I have always heard great things so needless to say that when I opened my glam bag and saw this inside I was ecstatic. Now, moving on, I’m really picky about mascaras because I have weird eye lashes. My eyelashes are pretty long and are black BUT the tips of them are blonde. I’ve never understood why they are as odd as they are but I have noticed that mascara rarely stays on the part tips of them. I used to buy different expensive brands that boasted their lengthening or volumizing abilities but eventually got tired of it and decided that I would buy the cheaper stuff that does the exact same thing for me as the brands. But, this may be the brand for me. It doesn’t rub off at any point in the day and my lashes always look full and long which I love!! If you’re on the market for a new mascara I recommend giving this one a shot. Another thing I love about it is that it doesn’t clump!!

Last but not least this was probably my least favorite item in the bag but to be fair it’s a good product. So what didn’t I like about it? The color. We received our Mellow Cosmetics Creamy Matte Lipstick in Electro ($13.00). I haven’t reached a point in my life where I’m SUPER adventurous with lipstick colors; not to mention the fact that some colors just don’t look right on certain people. For me, this color just didn’t look right. In my defense I did give it a try a couple of times to see if I could get the color to work but I wasn’t successful. Now, again, that was just the color. As for the other factors that many of us look for in a lipstick I would give it an A+. It goes on very smoothly and doesn’t seem super likely to smudge. It also stays on for a long period of time but doesn’t stain your lips. This lipstick is advertised as being a matte lipstick and that’s exactly what it is; it doesn’t try out the lips but it doesn’t look glossy like some other lipsticks.

 

Overall I really enjoyed this glam bag and the products that came with it. Comment below and let me know what you thought of yours!