Best Sleep Routine Advice for better sleep

I always love reading articles about routines, perhaps, mainly because part of my personality wants to always know what is ahead of me and plan things better. And to be able to achieve this, routines are essential so those auto-pilot stuff we do are done timely, thus, makes us use our day wisely.

What I notice though is that there’s largely a lot of morning routine’s written out there compared to night or sleep routines. Why? I’m not sure. One things for sure though, there’s the same number of mornings and nights in a day, guaranteed we wake up tomorrow. If not, then we’ll have more nights.

While I never knew that I have this kind of “talent” before getting married, I soon knew about it when my hubby would at times comment on how great it is to have the same talent as I have to be able to sleep so well easily. He for sure is a shallow sleeper and on nights that he’s able to have a decent deep sleep, he surely wakes up more energetic and grateful, hoping to have that again the following night.

I on the other side, can say that I’m one of the blessed ones who’s sleep is almost as routinely as I breathe. What do I mean? I easily fall asleep whenever my body knows its sleeping time and wake up when its time to wake-up. Easy-peasy.

This continued even during when I was pregnant with my daughters (twice), which never bothered my sleeping habits. This may also be the reason why we didn’t have much sleep problems like most parents with newborns.

Our “then” babies would sleep normally, around 7-8pm and wake up around 6-7am, of course, asking for milk and needs to have their nappy changed every 3-4 hrs during the night, but that’s it. With a great diaper brand and formula milk and feeding bottle ready to be mixed, me and my hubby could do with only one eye opened and good to go to sleep again.

I’m not here to boast about my sleeping “talent” haha…I’m here to share some sleeping tips that I have unconsciously been doing throughout my life that may have been contributing to my sound sleep all this time. Want to have better sleep? Then read along…

SET THE MOOD: USAGE OF TV AND HANDPHONE

I know that in this modern day, TV’s are predominantly placed in front of the bed. Not that we don’t have a TV in our living room/ TV room. Let’s just say, it’s been the thing nowadays. We also do have one, so believe me, you don’t need to throw that TV away or place it somewhere else to have a sound sleep.

What you do need to do though is resist using it. By limiting your use of TV about 1 hour before your intended sleep, you lessen the exposure of artificial light which stimulates your brain to be alert.

Aside from the TV, another major culprit not only disrupting sleep but also our usage of time is something that’s always on our hand, our handphone. Who’s guilty, raise your feet!!!haha…That would be me too!

This has been my constant battle nowadays. The addiction to scrolling in social media has been predominantly messing up our lives without us even noticing, which is depressing. One tip I could give you though to kinda trick your brain into not using your phone is to charge your phone during the night.

By charging your phone away from your nightstand, you’ll then have a reason not to use it.

STRETCH: BODY MOVEMENT

Quite confused why do you need to exercise before going to sleep? Contrary to what most thought they know, stretching only done when you wake up. It isn’t also a workout but only a pre- or post- workout routine. This is done to prepare your body and in this case, prepare your body to sleep.

Benefits of stretching includes reducing body pain and stress while improving muscle health and blood circulation. One thing that may shock you is that it also promotes weight loss. Who would have thought, right?!

MINDFULNESS: EATING AND SKINCARE ROUTINE

Not sure if you know, but our body never stops working even during our sleep. Aside from our brain making sure that our heart continues to pump blood and our lungs help us breath, our stomach also continues its grind. Our muscles help digest and metabolise the food we just ate delaying its time to rest. This prevents a restful deep sleep.

By mindfully having your last meal 2-3 hours before bedtime, you give enough time for your body to do its thing and be able to rest as you rest as well.

As for your skincare routine, taking a warm/hot bath before bedtime promotes your body to lower its temperature helping you sleep more quickly. And if you live in a hot and humid place like me here in Singapore, you sure would want to remove all those gunk and sweat that have accumulated on your face and body throughout the day.

And last but not the least…

GRATITUDE: PRAYER AND REFLECTION

If there’s one thing you want to do before sleeping, that should be to think of the great things that happened to your day. Of course, our days won’t always be perfect all throughout but for sure, there’s some part of your day that went well. Focus on that!

Really had a rough day? Then focus on the thought that you woke-up that morning! That’s a big thing that most of us tend to forget. My point is that there’s always something to be grateful for at the end of the day. It is for us to highlight that at the end of the day.

Having someone we believe that is greater than us all, someone who looks over us for me is very important. Our spirituality makes us humble. It reminds us that whatever is happening to us, there’s someone more in control and that we can also raise everything to Him when we feel that we can’t do anything more than what we are already doing. This helps give us peace not only in our minds but also our soul.

And when we do that, you tend to forget all those stress and problems you carry. You’re left with a tired body ready to enjoy the relaxation that the night brings and prepare for another action packed day.

And that’s it! This is what I have been doing unconsciously and perhaps, have helped me have a sound sleep every night. I hope to try to adapt to your sleep routine some of these, if not, all of them. I’d love to hear from you how your experience have been after following them.

Are you working on improving your lifestyle? Start with yourself, Self-Care! You’ll be surprised on how much significance Self-Care could do to your daily life. By simply taking care of yourself, all those things that brings you stress now would be lessened or even disappear. With this, you get to have more focus on letting yourself shine and focus on your purpose.

As usual, this is easier than done. Not to worry though, it’s through baby-steps that we start our momentum. Start with some Easy Ways Self-Care and start the process of changing your life.

Join our community and be one of the first to read my latest blogs! For daily positivity and Self-Care, you can follow my Instagram account @themommywithagoal.

This blog post is part of the blog challenge ‘Blogaberry Dazzle’ hosted by Cindy D’Silva and Noor Anand Chawla.

Surprisingly Powers of Intentional and Quality Parenting

Don’t we as parents only want the best for our children? From the time we hear their heart beat, we start to envision (and plan) the things we would do for them. This of course includes their needs such as the best milk you could provide, the clothes they’ll wear, the space they could roam around your home, and many more.

We tend to focus more on factors that seems to be important yet forget to nurture what really needs to be the focal point of where your children would base their beliefs, manners, and lifestyle on, YOU!

A big part of Intentional and Quality Parenting includes taking care of yourself, your dreams/ goals, and going after your purpose in life. It’s not a bad thing if we give up our careers to focus on taking care of our children/family.

That is in fact one of the most noble thing to do that our society never seem to recognise. Making sure that the next generation that would lead this world someday have been brought up with great values, beliefs, manners, love, and compassion to others. The probability of a child being a good citizen when they grow up includes being brought up with a good and loving family environment.

Being there for your children is one thing, being a living example of how to live life to the fullest and be their model is another things. I don’t know what’s with adulthood but the more we grow older and “supposedly wiser” the more we forget of the good things our body, soul, and life needs the most and appear to choose “short-lived happiness” over what could help us live a healthy lifestyle.

If you’re aiming for Intentional and Quality Parenting, here’s my take on it focusing on making sure you don’t forget taking care of yourself while being the best parent you envision to be. By doing this, I’ll be answering 2 questions every topic.

Be accessible and involved. Children doesn’t only need us to be around them. They are humans and naturally attention seekers.

What does it need from you? Your unwavering attention for a set period of time. I’m telling you, you don’t need a whole day to do this. With kids normally having shorter-attention span than us adults, a good 10-30 minutes of focused quality time can feel like a whole day spent with them. The memories you’ve built during those couple of minutes can be more to them than bringing them to an expensive destination vacation that they don’t much enjoy.

How can this affect your Self-Care? It is said that an average adult laughs 17 times a day while a child laughs 300 times a day. When you laugh you don’t just lighten your load mentally, but it actually induces physical changes in your body. It stimulates many organs within you. Laughter enhances your intake of oxygen-rich air, stimulates your heart, lungs and muscles, and increases the endorphins that are released by your brain. This in general helps us destress.

Still can’t find the connection? Laughter helps you destress. As an adult, we encounter tons of stresses, by being accessible and involved with your children, you don’t only make your children feel important by spending quality time with them but you also help yourself destress.

Now, let’s get moving!

Having consistent rules and routines. Our children are our responsibility and generally needs our guidance.

What does it need from you? Giving clear rules and expectations helps children know of the things they need to follow and can be relieved from anxiety which can result to low self-esteem. Establishing routines is also really helpful. Not only does this gives your children direction but it also helps build in them confidence and that they’re given a sense of responsibility which, once completed/done, make themselves proud.

How can this affect your Self-Care? When your children know what they are expected to do and have routines to follow, it lessens the tantrums that occur and stress they give. The routines you’ve set gives helps give you some time to do other stuff you need to focus on. And lastly, having consistent rules and routines means that you have agreed upon with your partner/husband on the way of parenting style you want to carry out with your children.

There won’t be any back and forth argument on what is best for your children and for your children not to know whom to follow with gives anxiety to them as well. This creates a whole negative vibe around your home which you and no one wants to have, right?!

Communicate mindfully. I use the word mindfully as when we communicate with our children, more often, we use hierarchy (which we as parent should be listened to). Communication doesn’t work that way.

What does it need from you? Two way communication is a must, using a warm tone, and kind words. Our children may be young but as soon as they can talk, they can somehow tell you their emotions already. Take turns being a listener and speaker. Using a friendly and affectionate voice also helps your children to speak up more and be more open to telling what really is in their mind.

This also creates a deeper connection within the two of you which can be helpful as they grow older. Using kind words is a given. There’s tons of good words out there. Try using a mouthful of them and you won’t regret it. Once profanity words are given, you can’t get them back no matter what and those words hurt the other forever.

How can this affect your Self-Care? Having good communication with your family affects your environment and how you live and see life in general. When positive vibes surround your home, you’re more likely to wake-up smiling, bring about mindful habits when doing things such as when you eat, talk, and take care of your body and belongings. No matter how chaotic and stressful the outside world could be, when the foundation you have within you is intact, you simply glide through every hurdle and find ways to make things favourable to you.

Always remember that no matter what area in our life we focus on whether it be how we parent our children, climbing the corporate ladder, or even having our finances ironed out, Self-Care is always a part of it for you to do better as everything in life embodies an aspect of Self-Care.

There may be no guidebook to correct parenting but knowing you’ve got yourself taken care of for you to be able to take care of others (your children and family) better, then you can be assured that you’ve been able to accomplish being intentional as a parent and not simply be a parent but doing it with quality.

One Secret to a Contented Life

Can you give someone you know who has it all?

Richness, Success, Fame…we may not know someone personally but hey, you might be living on a cave somewhere on the outer space if you haven’t even heard of Bill Gates, Warren Buffet, Jeff Bezos, Mark Zuckerberg, Mark Cuban or maybe you’re a lot younger than I am so how about Kylie Jenner?! We all know what they all have in common to have all those 3, MONEY! Tons of them!

What I’m trying to tell you is that you can have the same feeling of richness, success, and fame without even having the need have that much $$$ with you but simply by appreciating and using what you have in you now.

They may have had it all but know you can too?! Let’s not be too hopeful here.. I’m not some Nostradamus here who’s gonna give you the next winning number in the lottery, okay!

What I’m gonna share with you is what made you read this article in the first place, you want to learn how to be contented.

THE SECRET?!? →→→ GRATITUDE

What?! you might think….well, it’s as simple as that is, gratitude. But how, you might ask…

When you open your eyes in the morning and you’re are GRATEFUL…

YOU GET EXCITED WITH YOUR DAY

When you eat your breakfast and be GRATEFUL that you have something to eat…

YOU GET TO SAVOUR MORE OF YOUR MEAL AND APPRECIATE IT

When you are GRATEFUL to see your family busy and hustling to start their day…

YOU BECOME MORE IN LOVE WITH EACH ONE OF THEM ALL OVER AGAIN

When you are GRATEFUL when you leave your home…

YOU APPRECIATE YOUR HARD WORK THAT MADE YOU HAVE A GREAT PLACE TO STAY

When you go out and be GRATEFUL to see God’s beautiful creation…

YOU REALISE HOW BLESSED YOU ARE FOR EACH PART OF YOUR BODY FUNCTIONING

When you are GRATEFUL that you get to ride safely to your place of destination…

YOU GET TO RESPECT ALL THE PEOPLE AROUND YOU WHO MADE THAT HAPPEN

Everything that functions around you have a use and meaning that we might not be able to have a good thought every time but by simply being GRATEFUL, THANKFUL and have a HEART FULL OF GRATITUDE, it could make you see the positive in everything and unknowingly pull all the positive energy towards you!

With all that around you and happening in your life, aren’t you gonna be and feel happy?! Won’t you be able to love your life? Won’t you be able to appreciate the people around you more?

AND WITH ALL THAT….you get to BE CONTENTED WITH YOUR LIFE. You don’t need to have everything, you just need to see and realise that you already have what you need in life. We all have been blessed, uniquely with skills and way of living. We don’t need to be like anyone else, we don’t need to compare. All we need to do is FOCUS IN SEEING THE GOOD THINGS IN OUR LIFE…AND WITH THAT, YOU’LL BE CONTENTED.

Now, who’s ready to be GRATEFUL?!

I f this article inspire you, I hope you help spread the message and together, let’s spread to the world how to be GRATEFUL!

Do you know that taking care of yourself is one way of being grateful of oneself? Get to ready this Easy and Cheap Ways on How to do your Self-Care and get inspired!

Join our community and be one of the first to read my latest blogs! For daily positivity and Self-Care, you can follow my Instagram account @themommywithagoal.

‘This blog post is part of the blog challenge ‘Blogaberry Dazzle’ hosted by Cindy D’Silva and Noor Anand Chawla.’