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If you are trying to be happier, healthier and more successful, you might want to start waking up early. The reality is that early risers enjoy a host of benefits that boost their well-being and give them an edge in life — from improved cognitive function to increased energy levels throughout the day.
Of course, waking up early is often easier said than done. Scientists say that our propensity to feel sleepy and alert at certain times is determined on a cellular level. In other words, being a morning lark or a night owl is in your genes.
That doesn’t mean you can’t change your sleep patterns and find your inner morning person. With a few simple tricks and the right tools, you can train yourself to get up at the crack of dawn without feeling sluggish or cranky. Here are a few tips on how to become an early riser so you can get more out of your day.
- Move Your Bedtime Earlier
As a former night owl, you might be used to staying up late — perhaps watching television or finishing up work. But it’s worth pointing out that the average adult needs between seven and nine hours of shut-eye. If you continue with your late-night habits while also trying to wake up early, you will inevitably miss out on those precious Zzzs.
To get the rest you need, you have to train your body to go to sleep earlier. One way you can do this is by developing a relaxing evening routine. For example, snuggling up with a weighted blanket in the evening can help you de-stress and fall asleep faster thanks to a mechanism called deep pressure stimulation. Pair your weighted blanket with a good book, and you’ll be drifting into dreamland before you know it!
2. Prepare the Night Before
Mornings can be hard when you’re a natural-born night owl. To make things easier on yourself, why not prep for the morning the night before? Here are a few easy ways to simplify your mornings:
- Plan your outfit. This will lower your stress in the morning and save you from making foggy-brained style blunders.
- Try a make-ahead breakfast. Make-ahead breakfast recipes such as overnight oats, banana bread breakfast cookies and freezer breakfast burritos are delicious and nutritious — not to mention huge time-savers!
- Streamline your coffee fix. The night before, clean the coffee machine and put the coffee in the grinder so it’s ready to go. You could also try overnight cold brew coffee.
3. Get Creative with Alarm Clocks
We’ve all been there before — you want to wake up early, but once your alarm clock goes off, your sleepy brain convinces you to hit snooze. If this sounds familiar, you may need to get a little creative with your morning alarm. For instance, you can try setting two alarms — one by your bedside table and another in your bathroom. That way, you’re forced to get up and get your day started. Another option? Downloading an alarm clock app that requires you to complete some kind of puzzle or math problem to disable the alarm.
4. Manage Blue Light Exposure
You’ve probably heard that being on your phone or watching television in the hours leading up to bedtime isn’t the best for your slumber — but do you know why? Blue light, like that from smartphones and television screens, interferes with our body’s melatonin production, making us feel wired when we should be sleepy.
To avoid suppressing your body’s natural melatonin production, limit the use of digital devices before bedtime. If you share a bed or a dorm room with someone who uses digital devices at nighttime, wear a high-quality eye mask to block external light sources (bonus points if it’s a weighted eye mask).
5. Wake Up Easier — Download a Sleep Tracking App
Do you ever wake up in the morning feeling groggy and just…out of it? Chances are, it’s because you’re waking up in the middle of a sleep cycle.
As we sleep, our bodies go through four to six sleep cycles every night. Each cycle consists of four stages of sleep: awake, light, deep and REM sleep. If you wake up in the deep sleep stage (N3), you’ll feel disoriented and have an irresistible urge to fall back asleep to complete the cycle.
That’s where sleep tracking apps come into play. Sleep tracking apps, such as Sleep Cycle, track your sleep cycles and gently rouse you during the lighter stages of sleep so you can wake up feeling more refreshed and less like a zombie.
6. Give Yourself a Reward
If you want to successfully train yourself to be an early riser, it’s helpful to build some kind of treat or reward into your morning routine. For instance, maybe you can make yourself a cup of coffee and listen to your favorite podcast. Other rewards might be an amazing breakfast (waffles and bacon!), playing some video games or reading a great book while everyone else is still fast asleep. Think of it as giving yourself some much-needed “me” time.
7. Rethink Your Daytime Habits
If you’ve established a relaxing bedtime routine and are still having trouble nodding off at night, you might want to take a closer look at your daytime habits. Sneaky things, like working in bed during the day and drinking caffeine in the afternoon, can make it harder for you to fall asleep at your desired bedtime.
For a better night’s sleep (and thus, a better morning), consider making the following changes to your daily routine:
- Stop drinking caffeine six hours before bedtime
- Make time for physical activity
- Restrict your naps — don’t snooze for more than 30 minutes
Make Gradual Changes
The key to becoming an early riser is to take things slow and steady. Begin by pushing your bedtime forward in 15-minute increments each night until you’ve reached your desired bedtime. Eventually, you’ll be waking up early naturally and loving every minute of it!
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It’s easy to be negative in modern times. It’s so much easier than trying to be positive: but it also leaves you feeling terrible. Regardless of whether you hide it behind ‘being cynical’ or ‘being realistic’- this line of thought can be damaging to your mental health and leave you anxious and depressed.
If you want to work on the way you process information and talk to others, you’re on the right path! These are three ways to practice having a better mindset and why it matters.
Why It’s Important to Have a Better Mindset
Depression and anxiety are rampant in the USA right now, and many people are finding themselves feeling helpless and useless against all of the stress of modern life. This can leave them paralyzed and unable to help themselves, build a career, or seek a romantic connection.
Having a mindset for success can give you the tools you need to accomplish whatever you need.
1- Control Your Thought Patterns
It’s a good idea to start journaling so you can keep up with your thought patterns. This will give you a chance to look for patterns, notice triggers you didn’t even realize we’re in your daily life, and recognize what state they’ve put you in. From here, you can control your thought patterns, and instead of allowing them to spiral: divert them to something useful.
2- Control Your Environment
If there are things in your environment that are constantly upsetting you and spiking your nerves or anxiety, it’s time to look for a solution for this thing in your environment. This might be as small as a habit change or as large as changing a relationship status instead.
3- Control Your Reactions
Your reactions are one of the few things you can truly control. When you’re able to control your thought patterns and you’ve removed a lot of stress from your environment, you can move your reactions into something healthier for your brain and your body in the long term. This stops you from destructive gut reactions.
What to do if You Mess Up
If you make a mistake and you notice yourself spiraling or getting upset, it’s good to stop and assess what’s really happening. Consider what’s upsetting you and what you’re feeling. Don’t block out these emotions; it’s important to feel your emotions, but you should also contextualize them.
From here, self soothes in a healthy way and recognizes that these emotions and this hurt are only temporary. You can self-soothe by taking time and participating in a hobby or something else that’s fun for you and allows you to slow down and get out of that reactive state. Once you’re done, and you’re feeling better, try to retrace how it got out of control, and mark that in your mind so you can avoid that next time.
Everyone Has to Practice and Learn
Whether you’re practicing so you can do better socially or you’re trying to help yourself out of a slump, the important thing is that you noticed you’re struggling. From here, it’s all just work to get yourself back up and running.
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One big question is how to identify whether your parent now needs assisted living, there are a few things that will let you know when they may need one. We will be listing vital tips that will enable know when your parent may need assisted living in California.
There are times when it becomes very obvious that your parent now needs some kind of help to go about the rest of their life. An obvious sign is when you receive news that your parent is falling sick almost every other day or that your parent fell off the stair or within the house.visit here
Sometimes the recommendation to provide help for your parent might be from a physician. However, sometimes it can be really difficult to tell when they need assisted living.
You might discover that your mom or dad didn’t remember to lock her door a couple of times, or left the cooker on and didn’t remember to put it off. Or maybe either of your parents starts to skip their medications and is now becoming forgetful.
All these signs are a normal occurrence as old age starts to set in. So how do you tell when your seniors need full-time care?
Does My parent Need Assisted Living?
When you visit your parent, you begin to notice some declines in the way they interact and you also begin to tell them certain things that you might have told them before your visit. Hence, it is common to notice certain behavioral changes and memory loss. This is the point you might want to start to consider getting them help to keep them up the pace.
At this point, they need supervision, and assistance will help them with a few chores and other things.
Some of the common signs that your parent needs assisted living are as follows;
- Weight loss or gain is becoming so obvious.
- When they need reminders to do almost everything including when to take their medications.
- They start to find it difficult to complete their daily activities such as cooking or grooming on their own.
- They lose interest in some of the things they enjoy doing.
- They begin to neglect household maintenance.
- They lose mobility and occasional fallings.
- They start to isolate themselves.
There are several communities for eldercare where there are special arrangements for seniors and those who may be suffering from dementia. Here are a few signs that your parent may be experiencing memory loss and may need memory care;
- They get disconnected or lost from their environment.
- Notice aggressive behaviors.
- Struggling to put words together in the right manner.
- Repetition of stories and questions.
- They begin to find it difficult to plan, organize or concentrate.
- Dementia shows cognitive decline which requires them to be under supervision for the larger part of the day.
How Much Does Assisted Living Cost?
The cost for assisted living depends on the amount of care needed and the type of senior living you are looking to get. The cost varies from state to state but it is on the high side in some states like assisted living in California.
When you need assisted living facilities, one very important thing to put into consideration is the cost. For instance, the cost of nursing or home care can be cheaper compared to that of assisted living in the long term. The price also varies from home to home, so you have the opportunity to search for the one that best suits your needs.
On average the cost may range between $5,000 to $10,000 monthly for a nursing home or around $4,000 per month for up to 40 hours of care a week.visit here
Benefits of Moving Your Parent into an Assisted Living Home
- Reliable Professional Care
It is a place where you can get the needed help for your parent. You are assured that they will get support for their daily activities which may include medication management, bathing, dressing, cooking, and hygiene among others.
You are sure to get your seniors 24/7 care from trained personnel with the right care plan that is suited for the unique needs of your parent.
- Helps to Prevent Social Isolation
Leaving your senior to themselves keep them isolated and puts them at the risk of being socially isolated which can lead to depression and loneliness. Putting them in an assisted living facility gives them the chance of interacting with other seniors and staff of the facility.
- The Right Meal
They will have the opportunity to get meals that will help and boost their state of well-being in an assisted living facility. These facilities have great chefs that can prepare delicious meals for your seniors and mealtime also serves as a time to socialize.
Other benefits of an assisted living facility include fun, independence, a high level of hygiene, peace of mind, and they can also have their free time.
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