fbpx
Connect with us

Lifestyle

How To Get A Good Night’s Rest

Published

on

get a good night's rest

Getting a good night’s rest is very much essential for your mental and physical well-being. Adequate sleep helps you recover from stress and provides you energy for the next day. If you feel exhausted and irritated at the slightest pretext, you are probably sleep deprived. You should pay attention to your sleep cycle to stay alert, happy, and active throughout the day. Experiment with the following tips to get a proper night’s rest.

Make a sleep schedule

To get a good night’s rest, go to bed and get up at the same time every day. To nurture better sleep, you need to be consistent with your bedtime. If you cannot fall asleep within 15 minutes, you should try to do something relaxing. You can listen to some light music or read something. Go back to bed when you feel tired. Do not feel too anxious about not getting sleep. Anxiety can delay your sleep further.

Create a bedtime ritual

If you want to sleep peacefully every night, you need to let your body know the time to wind up. You can get a warm shower before going to bed. You should turn off all the bright lights to make your bedroom environment calm and cozy. Switch off all your electronic devices at least an hour before your bedtime. Relaxing activities like listening to soothing music or casual reading can help with a good night’s rest.

Make your bedroom environment quiet

Keep your bedroom’s environment ideal for sleeping. Keep the bed sheets and pillow cases clean. Invest in a comfortable mattress. It should not be too soft. Do not use your bed for chatting or playing. The bedroom should be clean, cool and dark. Choose dark color curtains for your bedroom. Switch on the fan before you go to bed. The sound of a fan can relax your ears from disturbing noises and promotes a good night’s rest.

Do not overeat

Overeating can lead to digestion problems and discomfort. Acidity hampers your normal sleep. You should ideally have a light meal at least two hours before your bedtime. You should not drink too much water before going to bed as it may lead to middle-of-the-night bathroom breaks. Too much alcohol and caffeine can have adverse effects on your sleeping cycle. Too much smoking can also disrupt the transition between wakefulness and drowsiness. To learn how to eat better, read more here.

Exercise regularly

You should encourage your body to fall asleep naturally. Regular physical activity can help you get a sound sleep every night. You can opt for a morning yoga session or a long walk in the evenings. A rigorous exercise routine burns the extra calories and makes your body tired. You can fall asleep quickly if you can dedicate at least 30 minutes’ time for physical activities. Want some ideas on how to exercise better for your sleep?  Check out this article.

Manage stress

Stress is the greatest impediment to your getting a sound sleep. You should prioritize your work, make a proper schedule, and delegate your work to reduce the stress. Make a note for your next day’s activities to avoid unnecessary tensions. You can try meditation to get rid of all the negative vibes that accumulate in the mind. Take a break occasionally and meet a friend. Keep a pet. If you can restore the peace of your mind, you can sleep deeply and regain your confidence.

Click to comment

Leave a Reply

Your email address will not be published. Required fields are marked *

Business

4 Best Time Management Courses on Udemy

Published

on

laptop showing a calendar

Time management is quintessential for being productive and achieving your goals. If you struggle to stay on top of things or feel like you’re constantly running behind, you should consider taking time management courses to learn strategies for staying organized and on track.

These courses are an awesome way to learn new skills without the commitment of a lengthy degree program or the expense of hiring a personal time management coach. To help you choose which time management courses are worth your time, we’ve listed our top four picks below:

1. Focus Mastery Course by Claudia Simonetto

website screenshot

First on our list of time management courses is the Focus Mastery Course by Claudia Simonetto. In this course, you’ll learn how to build good habits to improve your focus, how to attain deep focus and improve your work performance, and more.

This course is a great option for anyone looking to improve their time management skills and become more productive. The Focus Course by Udemy has a rating of 4.1 out of 5 stars, and more than 55,241 students have enrolled in the course. 

The course includes a one-hour on-demand video, one article, 16 downloadable resources, and a certificate of completion.

2. Time Management Mastery by Alexis Haselberger

website screenshot

Time Management Mastery by Alexis Haselberger is next on our list of time management courses. This course teaches you how to use your natural tendencies and traits to your advantage to optimize your time and productivity. Moreover, it also tackles how to prioritize effectively to make sure you’re working on the right things, at the right time.

The course has a rating of 4.5 out of 5 stars and more than 76,800 students have enrolled. It includes a two-hour on-demand video, 31 downloadable resources, one practice test and a certificate of completion.

3. Morning Routine Masterclass by Leon Chaudhari

website screenshot

Morning Routine Masterclass by Leon Chaudhari is another excellent time management course on Udemy. This course teaches how to use meditation to help you become more relaxed but overall more productive and internally balanced. Also, it also tackles the concept of mapping and why successful people often use it to increase their productivity.

Though only 1,457 students have enrolled in this course as of writing, it has a high rating – 4.7 out of 5 stars. The package includes 3.5 hours of on-demand video, one downloadable resource, and a certificate of completion. 

4. How to Master Your Morning Routine by Chris Oparanozie

website screenshot

If you’re looking for the best time management courses free of charge, then check out How to Master Your Morning Routine by Chris Oparanozie. You know what’s the best part of this course? It’s a free tutorial. That means you can access one hour and 20 minutes of on-demand video without spending a penny.

The course is for people who are “serious about having great days and learning to start every day with peace and purpose.” Aside from learning a great morning routine, you’ll also learn how to stick to it and start the day off right. Though this is a free course, it offers sound advice and you’ll surely get a tip or two about how to improve your a.m. 

The Bottom Line

These time management courses are a great place to start if you’re looking to get more organized. These courses cover a wide range of topics – from managing tasks to using to-do lists effectively. 

If you’re ready to improve your time management skills and are eager to begin, don’t waste another second. Check out the links above and research for more courses to suit your needs. After all, there is no time like the present to begin improving your time management skills.

Continue Reading

Business

Advocate for Yourself in The Workplace: What is It and How to Do It

Published

on

tiles of letters

While we frequently hear the term self-advocacy, the practical tools to get there are rarely discussed. Self-advocacy is essential for healthy relationships, long-term success, and happiness. One of the many advantages of self-advocacy that help build these three pillars of overall well-being is when you feel comfortable advocating for yourself. Then, eventually, you can get what you deserve out of your negotiations. Zabeen Mirza, founder of Jobs.mom and host of Mom’s At Work podcast, discusses how to advocate for yourself in the workplace and apply it in your daily life. 

What Exactly is Self-Advocacy? 

Mirza explains that self-advocacy is teaching other people how to treat you by:

  • Setting boundaries and expectations
  • Helping others understand what you need 
  • Asking the kind of support do you need to perform effectively at work

Self-advocacy means communicating those things and helping others understand how they can best support you. A common misconception is that it is merely about speaking out or standing up for yourself. Others believe that only good communicators or extroverts would be good self-advocates. In contrast, you don’t need to be outspoken, assertive, or confident to be able to advocate for yourself.

One of the great ways to advocate for yourself in the workplace is by asking your employers to help you grow professionally. For example, ask them for more training, take up a professional development course, or more tasks or responsibilities. 

You can also advocate for yourself is by asking your higher-ups their priorities. If you have many tasks to complete and your manager asks you to handle even more jobs, take this opportunity to practice self-advocacy. In this situation, ask your manager something like this – Can you please help me understand the priority? Or What is the deadline? and so on. 

Doing this allows you to advocate for yourself in the workplace without being assertive. You are just asking a question for clarification. Likewise, it shows that you’re organized. Asking them to prioritize shows that you care about your job enough to monitor your tasks. In addition, it also tells that you’re making sure you complete those assignments to the highest level of quality and on schedule. 

Sometimes, it can be intimidating to have this kind of conversation with the higher-ups, but remember, lack of self-advocacy triggers more problems like burnout, severe stress, anxiety, etc. All of these can negatively impact employee productivity and performance. 

Remind yourself that you have leverage. 

What Are the Barriers to Advocating for Yourself in The Workplace?

The sad reality is that there will be barriers to advocating for yourself, both internally and externally. According to Mirza, implicit bias can play a significant role in self-advocating.

When we picture ourselves through a biased lens, we may feel compelled to advocate for ourselves. And if we are biased toward others, we may ignore critical aspects of a person’s identity that maybe they need more support. Each of us should reflect internally and notice our behaviors to recognize these biases. 

Once done with the reflections, you can start working on identifying, learning from, and correcting that bias in future interactions. 

Mirza said the phrase “easier said than done” perfectly suits self-advocacy. So, if advocating for yourself doesn’t come naturally, it will take some time to achieve it. But that’s fine, be patient with yourself and trust the process. 

In the meantime, Mirza recommends taking a “fake it till you make it” approach. Self-advocacy is like a muscle. It would be best if you exercised it consistently to develop self-esteem. 

Practice internal monologue. Instead of saying, I can’t, I am not good enough, or they won’t appreciate this, say these phrases positively to I can, I will, I am good enough, or they will like this or that

Again, this will not happen naturally but strive to catch yourself in the act of doubting yourself and your skills. 

Continue Reading

Lifestyle

How To Spot Financial Influencer Red Flags

Published

on

hands near tablet

Nowadays, it’s pretty easy to gather all types of information from the internet. One click and you can learn about almost anything online. That includes personal finance. And if people want to learn about personal finance, they look up to personal finance influencers. 

Since personal finance is a serious and important issue, finding legitimate personal finance influencers is crucial so you don’t fall prey to fake ones. So it’s best to look out for financial influencer red flags. 

In this article, we’ll dig deeper into what financial influencers do and the red flags to keep an eye on. 

What do financial influencers do?

Financial influencers provide strategies and tips about how to handle money, investing, and other monetary-related topics. A financial influencer doesn’t have to undertake official courses to become one. More often than not, they share tips and strategies based on the experiences they gain throughout the years of investing, trading, or dealing with finances. 

A financial influencer may even share their personal experience in terms of growing their financial assets. As long as you have a proven track record of how you grew your finances, you can be classified as a financial influencer.

Financial influencers earn money in various ways. But to become an influencer, you have to earn considerable followership to attain trustworthiness. Moreover, credibility is also an essential aspect of being a financial influencer. So one has to accumulate social proof such as testimonials from the people they’ve helped, ratings from authoritative sites, and reviews from followers. 

These influencers create a website where they can typically distribute content on anything finance. In most cases, influencers earn money from ads on their sites, sponsors, or affiliate marketing. Furthermore, financial influencers also offer their services by conducting one-on-one consultation sessions with clients for a fee. 

Do financial influencers give tips for free?

Yes. Financial influencers start out by giving tips and strategies to grow your money for free. This way, they can gain followers, listeners, or subscribers. They distribute finance-related content such as blogs, podcasts, videos, ebooks, guides, whitepapers, PDF files, or even hold webinars. 

The most common platforms to distribute financial-related content are:

  • Facebook
  • Instagram
  • YouTube
  • Reddit
  • TikTok
  • Twitter
  • LinkedIn

You may also find financial influencers in their element in various groups and forum websites such as Quora. And you can gain many tips and strategies from other people who pitch into the conversation. 

5 Financial Influencer Red Flags to Watch Out For

As mentioned, it’s essential to find legitimate financial influencers to learn valuable insight about money. So here are the top financial influencer red flags to watch out for.

1. Unproportioned number of followers and engagement

Buying Instagram followers is a huge thing on the platform nowadays. So before following a financial influencer, check out if there is an imbalance between the number of followers and quantitative amount of engagement. If the influencer has a million followers with only 1,000 or fewer likes on every post, that’s a red flag.

2. No social proof

You should always consider credibility when selecting which financial influencers to follow. If you can’t find social proof on any of their platforms, then it means the influencer hasn’t lifted a finger to help anyone.

3. Hard selling

If you find that the influencer is always pushing for selling services or merch, consider it a red flag. A passionate financial influencer will prioritize helping others grow their money first before theirs. 

4. Asking for upfront fees

As mentioned, when they’re hard selling their services and asking for fees upfront, get one foot out the door immediately. These people want money from you above anything else.

5. Too-good-to-be-true promises

Sometimes, we fall prey to fake or too-good-to-be-true promises. Because of this, terms such as “guaranteed,” “get rich quick,” or “no fail” tend to spike up interest. However, there is no guarantee in the world of finance, so keep on searching for a legit influencer if you read terms like these. 

Continue Reading

Trending