If you must know, sleep is an important function that allows your mind and body to refuel, keeping you fresh when you wake up from your beauty sleep. A lot of people these days neglect sleep but sleep is almost as important as exercising and a balanced diet.

However, sometimes we just find it difficult to fall asleep. We toss and turn and the next thing we know, its day time already. To ensure proper sleep, here are some pre-sleep habits that you can practice before getting to bed.

From this video, I feel like these tips actually make sense. Sleeping alone is not enough, we need to ensure the quality of sleep is there because eventually, it affects our health and lifestyles. Personally, when I don’t get enough sleep, the next day I’ll be like a zombie. I am just lazy, not fresh, extremely tired, and demotivated to do almost anything. I did try some of these tips and guess what, it actually worked. The next thing I know is waking up fresh and energized!

You don’t have to follow all these tips. Maybe one or two will do. Find the one that best suits you because you know you. I think these 7 tips are simple and good enough to ensure a good night’s sleep.

1. Exercise

Before we get to nighttime, let’s talk about what we do during the day to ensure we get a good sleep. Engaging in physical activities makes the quality of our sleep better. Whether is a 10 minutes walk or simple exercise, it doesn’t matter just as long you get your physical activity done. You can do exercises in the morning, afternoon or evening.

2. Diet

It is advisable to avoid eating when it’s almost bedtime. By doing so you trigger your gastric juice which makes you feel uncomfortable when you sleep. On a side note, avoid spicy food and citrus food is also a good thing to do. One common mistake that lots of people do it consuming alcohol. Alcohol might help you sleep better but it will affect the quality of your sleep. Trust me, you don’t want to eat before bed.

3. Naps

Taking naps for about 15-30 minutes is fine because they are refreshing and they give you some energy. Naps will reduce your sleepiness. If possible, try to avoid napping unless you really in desperate need of it.

4. Caffeine

Unless you want to be a night owl, the best time to consume coffee or anything with caffeine is before lunch. Caffeine is active for about six hours which means it can take 12 hours for it to be fully eliminated from your system. Also, caffeine is a diuretic, which makes you want to pee in the middle of the night.

5. Embrace the darkness

Eliminate all lights. When you have bright lights, it affects your melatonin hormones. Thus it makes it difficult for you to fall asleep and stay asleep. So dim your lights, blow out the candles, pull down those curtains, and keep it dark.

6. Cut blue lights

Decreasing the amount of blue light exposure helps you to fall asleep easily. Yeap, we’re talking about phones, tablets, computers, and laptops. Too much screen timing affects your melatonin hormones and you’ll face a hard time falling asleep.

7. Turn of alerts

Sleep should be a priority. Turn off notifications and alerts to avoid anyone disturbing you during the night. So what if there’s an emergency? Some phones these days have a customized do not disturb feature which allows calls to get through especially when they are dialed twice.

You don’t need pills or expensive supplements to make you fall asleep because it starts from you. With proper sleep, you not only wake up fresh but it will enable you to keep your mind focus and keep your body energized throughout the day. Try these simple methods and keep those Zs’ coming in no time!

Sources: Youtube Doctor Mike

A healthy relationship is definitely something many people in this whole wide world have been looking for in their own life. This is because they wanted a relationship that could make everyone in their life to be happy. Partners respect each other’s independence, can make their decisions without fear of retribution or retaliation, and share decisions.

Healthy relationships do not look the same for everyone since people have different needs. Your specific needs around communication, affection, space, shared hobbies or values, and so on may change throughout life. So, a relationship that works in your 20s may be nothing like the relationship you want in your 30s. Things may change.

1) Good Communication

You should be comfortable talking about any issues that come up, from things that happen in everyday life, such work or friend stress, to more serious issues, such as mental health symptoms or financial concerns. You and your partner can share your feelings, even when you don’t agree, in a way that makes the other person feel safe, heard, and not judged.

2) Emotionally Supportive

At its core, however, emotional support is about providing love, support, reassurance, acceptance, and encouragement in a relationship. It’s especially important in times of stress or sadness as it stabilizes the relationship and provides a positive foundation for both partners.

3) Willing To Grow Together And Adapt

A strong relationship can be considered a team. You work together and support each other, even when you don’t see eye to eye on something or have goals that aren’t exactly the same.

4) Being Able To Admit When They’re Wrong

When you and your partner can admit you are wrong to one another and can discuss calculated efforts to move forward, you relationship will not just be stronger and more honest but more meaningful as well.

5) A Great Sense Of Humor

It’s important to make time for fun and spontaneity when the mood is right. If you can joke and laugh together, that’s a good sign. Sometimes life challenges or distress might affect one or both of you. This can temporarily change the tone of your relationship and make it hard to relate to each other in your usual ways. But being able to share lighter moments that help relieve tension, even briefly, strengthens your relationship even in tough times.

Sources: YouTube Psych2Go.

Almost twenty years ago, a man named Panta Petrovic made social distancing a lifestyle choice. He opted for a socially distanced and self-isolated life when he moved to cave top in the Stara Planina mountains in Serbia. His home on the mountain has a unique tree-climb entrance. He does not often come out for purchases as he gets welfare and food donations reached to him.

When asked about his hermitage, Petrovic explained that he wanted to live a life without his wife, neighbors, or police intervention. He lived a normal life before he started living in a cave. Petrovic worked as a laborer on the black market and had married thrice. However, he found freedom and solace away from society.

@dr.karanrThe man who missed a pandemic #learnontiktok #schoolwithdrkaran #CruelSummerConfessions #siberia

♬ Runaway by Kanye Piano – Henry Cantu

While taking up cave life he also gave up his earning to build three small bridges across the town. He believes ‘money is cursed’ and it only corrupts people. Petrovic feeds mostly on leftovers in the town bins. Sometimes, he walks around the forest to collect mushrooms and fish from a nearby lake. He also owns a herd of goats, a flock of chickens, three kittens, and a wild boar named Mara. They lived in the cave until a few of them were slaughtered by wolves, which prompted Petrovic to move them to a shack across the town. He heavily relies on donations to feed his animals.

He came out after 20 years to get his COVID-19 vaccine and also urged other residents to get their due doses. Towards the conclusion of his interview with the news agency, Petrovic reiterated his stance on vaccines. He called the anti-vaxxers fussy and directed them to get their jabs too. The vaccines are to eradicate the disease and urged every citizen to get their due jabs.

Sources: TikTok Dr Karan Raj.