Sleep is so important for us but it is so difficult to shut our brains down and just relax get into REM and recharge those batteries for the next day. This blog will help you go out there with unstoppable energy and feel better than ever before.
Step 19: Get Rid Of Mold and Mildew
Part of your room makeover should be getting rid of mold and mildew. You may not notice it immediately, but mold and mildew dwell in almost all bedrooms. Their growth is supported by the presence of moisture in the air. Aside from the unsightly appearance that they give, they usually emit spores in the air as a means of reproduction. These spores are microscopic, but they are not harmless. The spores can cause breathing problems, asthma attacks and trouble sleeping. In worse cases, specific types can be deadly. Molds and mildew do not simply grow on the surface; they have “roots” that enable them to grow again even they are wiped off the surface. With that said, you have to get rid of their roots and adjust the humidity in your room to prevent their growth completely. They usually proliferate on the wall, ceiling and inside the closet.
Step 20: Exercise at Daytime
If done right, physical exercise has a host of countless benefits. The National Sleep Foundation has concluded that people who get at least 150 minutes of exercise per week. A study was conducted among 2,600 women and men aged 18 to 50 years old. If you will divide that equally within 7 days, you would need to make less than 30 minutes of exercise a day. If you plan to exercise on weekdays, that means you get 30 minutes of exercise a day. You can even divide your exercise schedule into two sets, one done in the morning and one in the late afternoon. What is important is that you commit yourself to a vigorous exercise. Walking around the block at a normal pace is not considered vigorous, but jogging or running on a treadmill is. Find a fast-paced exercise routine that increases your heart rate.
Step 21: For Women: Balance Your Hormones
Peri-menopausal and menopausal women often have poor quality of sleep because their hormone levels are offset and imbalanced. Women who have had at least a year of menopause would have a more stabilized sleep. However, the periods before (perimenopause) and during menopause can cause the most difficulty in falling and staying asleep. The decline in estrogen levels can cause depression, mood swings, irritability, hot flashes and the inability to sleep. Hormone replacement therapy (HRT) helps to balance your hormones, but you have to talk about it with your gynecologist and doctor as excessive amounts of estrogen can cause cancer. If you want to balance your hormones even further, you can consume foods and spices rich in phytoestrogens such as fenugreek, dong quai, wild yam and pueraria mirifica. Phytoestrogens are weaker than human estrogen, but do a good job in binding to estrogen receptors and replacing xenoestrogens.