A Guide to Improving Your Sleep
Improving sleep can make all the difference to other aspects of your life. Here are some tips to do so and feel a lot better.
1. Adopt a regular sleeping schedule
Make an effort to get into and out of bed at the same time each night and morning respectively. You won't notice an immediate improvement in your sleep, as changes take time. However, maintaining good sleeping patterns for several weeks will ensure your sleep gets better. Find a schedule that works for you and don't deviate from it.
2. Don't under or oversleep
An average human adult needs around 8 hours sleep in every 24 hour period. Individual variations mean some people require slightly more and some slightly less. Perhaps surprisingly, a lot of people who suffer from poor sleep spend much more than 8 hours in bed each night. Unless you know your body naturally has above average sleep requirements, you need to limit the time you spend in bed to 8 hours max. If it takes you ages to fall asleep, try going to bed at a later hour. Keep in mind that small children need much more sleep than a typical adult.
3. Your bed in not an entertainment center
Try to keep your bed as a place for sleeping only and remove all distractions that can interrupt your sleep such as smartphones, tablets, handheld gaming devices, and portable music players. Ideally, you should not sleep with an electrical device, such as a TV or radio, on. You need to get your mind to associate your bed with sleeping. Avoid staying in your bed once you wake up.
4. Wind down before going to your bedroom
Make sure you are relaxed before you get into bed. Aim to sort out all problems before your bedtime. This could mean you have to set aside some mental worry time earlier in the evening. Use that time to reflect on the day's events and plan your course of action for the following day. Try to turn off all devices with electronic screens, including your laptop and TV, at least an hour before your bedtime. It's okay to exercise in the evening, but you should avoid it late at night. Seek out relation techniques, such as yoga or meditation, that work for you and incorporate them into your pre-bedtime wind-down time.
5. Is your sleeping space comfortable?
For the best night's sleep, your bedroom needs to be dark, quiet and not too hot or cold. You should also have comfortable bedding on your bed. Scratchy, heavy blankets and lumpy pillows are a nono.
6. Avoid caffeine, nicotine, and alcohol
While alcohol might help you to initially fall asleep, it is sure to cause disruption to your sleep as the night plays out. Meanwhile, nicotine and caffeine are potent stimulants, which can make it almost impossible to sleep when you hit your Stearns and Foster bed.
7. Cut out the daytime naps
If you sleep during the day, even just for a very short period of time, getting to sleep at night will be much harder. The only time you should indulge in daytime naps (limited to 20 minutes each) is if you had no sleep at all the night before due to work or a family emergency. Never let yourself drift into short naps while watching the TV.
8. Stop lying awake watching a clock
Lying in bed watching the time pass on a digital or analog clock will serve only to make your body too anxious to sleep, especially if you know you have to wake up by a certain time the next morning. If it's possible, remove all clocks from your bedroom, or at least use a device that doesn't have a backlight. If you need a clock in your bedroom for its alarm features, make sure it faces away from your bed. Resist the urge to check the time on your phone. You should ideally charge your smartphone in a different room so you can't take a quick look at the time without getting out of bed.
9. Only resort to sleeping pills in exceptional circumstances
Sleeping pills will not fix the underlying cause of insomnia. What's more, you can quickly build up a tolerance to them and eventually find it impossible to sleep without them.
10. Seek professional help
If you have made all the lifestyle changes needed to promote good sleep and you still find yourself having trouble sleeping, it is time to seek professional medical help. Book a consultation with your doctor. Many serious health conditions initially manifest as insomnia, so it pays to get yourself checked out by medical professionals.
Have you heard of Chalk Couture? If you haven’t, prepare to be amazed! Chalk Couture is making home décor/DIY/crafting so simple and gorgeous even the most artistically challenged will be a pro in no time! How? Chalk Couture makes beautiful silk screen reusable design transfers, Chalkology paste, Chalkology Ink and amazing surfaces to make all your crafting dreams come true. I am in love, no more like obsessed!
The Chalkology Paste can be used on almost any surface and the design will stay there as long as you like. When you are ready for a change you can clean it off with a wet wipe and make a new design. If you want more permanent designs you can use the same beautiful transfer designs with the Chalkology Ink! You can use the ink for glass, mugs, trays, table wear, canvas totes, tee shirts, pillow cases, etc. Just use a blow dryer for 4 minutes and that beautiful work of art is now permanent! Anyone and everyone can now be a total crafting pro with Chalk Couture!
I know its not always easy to know how truly amazing something is just by reading about it. So check out this video of our newest project kit and see for yourself how fast and simple you can make over your home! And, maybe one of the best things about Chalk Couture, clean up is a breeze! Watch here to see for yourself.
You can also check out my giveaway by clicking here!
Now that you’ve seen the splendor that is Chalk Couture check out my website to find all the other amazing designs and items they offer! Feel free to email me for additional info or if you have questions!
Chalk Couture Independent Designer
Tips For Making The Most Of Your Garden And Outdoor Space
A garden or outdoor space is a fantastic thing, and a special one. Making the most of it can be a great boost and these tips will help you to do just this.
1. Hide Unsightly Areas With Screens
Don't allow unsightly areas to detract from your garden. Instead, consider hiding them with screens.
Everything from your compost heap to your outdoor tools can be tucked neatly away behind beautiful screens, instantly making your garden look a lot nicer. Consider using screens made out of materials like bamboo or reed since they will help enhance the natural feel of your space.
2. Store Items That Aren't In Use
If you in your family spend a lot of time outdoors, you probably have a lot of accessories. From barbecues and garden tools to outdoor toys, these items can leave your yard looking a bit messy and cluttered. One of the fastest ways to make your space look nicer is by storing all of these items neatly away.
Storage benches or outdoor chests are both good options since they are low enough to the ground that they won't block your view. They are also a great space-saving option. The materials you choose will also help set the tone for your outdoor space. Wooden storage chests will create a natural look while storage benches or chests in shades of cream will allow you to create a more sophisticated space.
3. Enhance Your Garden With Potted Plants
Even if you aren't a skilled gardener, you can still add a lot of color and visual interest to your space through the use of potted plants.
Best of all, container gardening is a lot easier than you might think. You can buy pre-planted containers or hanging baskets at any nursery. From there, all that you have to do is make sure to give them enough water to keep them alive. As soon as you get them in place, they will instantly bring color and life to your garden.
4. Create A Manicured Look By Edging Your Lawn
One way to keep your lawn looking its best is by installing edging around the outer perimeter. Even though it takes a little bit of work, the results can last for years.
There are a variety of different materials to choose from including stone, wood, and metal. If you want to create a clean, modern-looking garden, opt for edging with a simple design. Alternatively, if you want to make your space more elegant, edging with an ornate design is a better choice.
5. Give New Life To Old Pieces
If you have old, worn-looking garden furniture, you can breathe new life into it by giving it a makeover. With just a touch of work, you can make older pieces look like new again. This is particularly true for items that are made out of wood.
To refurbish a piece of wooden furniture, start by sanding the surface. Then, apply several coats of exterior paint. If you want to give your garden a vintage vibe, opt for a pastel shade.
6. Outdoor Fountain
An outdoor fountain can be something that really adds some spark to the garden and
There are plenty of options. Why not try this site - there are plenty to choose from on Soothing Walls.
7. Consider Artificial Grass
If you don't have a lawn and aren't interested in putting one in, you can try artificial grass instead. This is a great way to instantly create a beautiful lawn.
Most garden centers sell artificial turf at relatively low prices. After it is installed, it provides a natural looking lawn for your home. Best of all, because it is fake, you don't have to worry about watering or mowing it. Of course, once you get up close, you will be able to tell that it is a fake lawn. However, it can be a fun, low-maintenance way to dress up your outdoor space.
8. Install Automatic Sprinklers
When it comes to watering your lawn, it is ideal to do it early in the day. Most experts recommend watering before 10:00 AM so that it isn't too hot outside. With how busy life is these days, that isn't practical for most people.
One way to get around this problem is by installing an automatic sprinkler system that runs on a timer. That way, you can program it to water your lawn at the correct time of the day even if you aren't home, helping to ensure that your yard stays beautiful all summer long.
9. Add Outdoor Lighting
It is easy to fall into the trap of only thinking about the appearance of your garden when it is light outside. If you install outdoor lighting, however, you can continue to use your outdoor space even after the sun goes down.
Along with lighting, you may also want to install an outdoor heater. That way, you can stay warm and comfortable even when there is a chill in the air. Consider using spotlights to create focal points in your garden. Dramatic lighting like this provides the perfect backdrop for outdoor get-togethers.
10. Rent A Pressure Washer
Pressure washing your patio or deck can go a long way toward making it look like new again. This simple process removes any moss, algae, or dirt that has accumulated on the surface.
Unlike scrubbing these surfaces by hand, using a pressure washer is fast and easy. Best of all, it gives excellent results. Just make sure to use the correct attachment for the job.
As a young mother, the development of your baby is in your hands. For this reason, you need to expose him or her to as many new sensory experiences as possible. It’s important for your little one to cultivate the love of nature and a sense of self-reliance early on. Needless to say, camping is the perfect activity for this.
How to Prepare for the Trip
It’s no secret that babies require a certain level of special attention, especially when you have one of your own. This applies to the camping scenario as well, which is why you need to prepare for the occasion differently this time around. Websites such as MomCrib.com are a good way to start, as they offer valuable baby care tips for any situation.
Still, it’s important to remember that the initiative starts with you. Getting the little one excited is essential if you want them to enjoy the occasion as much as you are. Bring his or her favorite toys along so that they can fully appreciate the experience and ensure that they are comfortable throughout.
What is more, according to REI.com, practicing beforehand is an ideal way to assess how the trip might unfold. Pitch the tent overnight in your backyard or home, and sleep there with your infant. Pay attention to the following:
Teaching your child the wonderful sentiment of loving natureconstitutesan essentialfirst step towards a happy and healthy family life. Spending time outdoors instead of being cooped up at home gives your baby a wonderful chance to explore and learn new things, which is something every parent should aim for.
Baby Camping Essentials
Due to their young age, babies are high maintenance most of the time. Naturally, this will apply to your camping trip as well, during which you have to cater to their specific needs. Fortunately, with the help of some camping essentials for babies, you will offer your little one an experience they will enjoy tremendously.
Why we should encourage teens to read more books
By Tony Malloney
Studies have indicated that those who read books for pleasure enjoy higher levels of self-esteem and are able to cope with stress and overcome difficulties better than those who do not include reading literature as a pastime. Reading for pleasure has also been associated with improved sleeping patterns.
It is therefore prudent to encourage teens to read for gratification and entertainment, especially for extended periods ... rather than just short posts on social media! Reading literature can lead to improved reading speed, increased ability to mentally process texts, improved language competence and greater knowledge. What's more, books can make the reader a better writer by increasing vocabulary and powers of description.
"The more that you read, the more things you will know. The more that you learn, the more places you'll go." - Dr. Seuss
Fortunately, many teenagers are still reading books: especially e-books downloaded directly to their phones, where they can store their personal library. It makes sense when today's teenagers can't be parted from their phones!
But one thing preventing teens reading good books is of course cost. Apart from college books, not all parents can afford to include fiction or non-fiction books within a bringing-up-a-teen budget. There are however places where teens can download books free, legally. One of the most popular platforms is OBOOKO, which has been distributing free ebooks since 2010 and has a dedicated Teen & Young Adults category, containing over 160 free books for teens
Check out their teen category by clicking here!
Should My Children Wear a Sports Mouthguard?
Youth mouth guards are a sport's device which has been worn for the safety purpose during recreational and athletic activities. Youth mouth guards are usually called the mouth guard for the children due to their small size and special shape which comes up with extra fitting instruction and other guide.
Should my children wear a sports mouth guard is a common question which parents asked from the sport's trainers or at least think about it when their children start playing different sports. This question should not be asked by the parents because the safety should be the first priority of the parents especially when it’s come to the sports where the chances of getting different injuries are quite common. I recommend all parents that they should buy the sports mouth guard for their children if they intend to involve in the sports where there they got the contract with the hard surface and other players.
There are different types of mouth guards are there, some of them are specifically designed for the specific spot. For example, there is football mouth guard, a mouth guard for hockey, boxing and so on. For kids, there are youth mouth guards which are different in size and made with the flexible material too. The mouth guard for 7-year-old is usually called extra small mouth guard due to their small size. In short, you should not be worried about when it’s come to purchase the mouth guards for the kids because they are available in the small size too. They also come up with fitting instruction too including how to mold a mouthpiece in the kid's teeth as the shape of their teeth is different from adults.
Football mouth guard is the most common name which has been used for the mouth guard generally but they are available for other sports too. It protects children from bruising, tooth fracture, reduce neurologic injury chances and prevent laceration etc. Football mouth guards are not easy to carry, that's why there have been different types of them are available for kids which include boil and bite mouth guard, fitting mouth guard, extra small mouth guard and mouth guard for 7 years old etc.
Children Mouth Guard Buyer’s Guide:
When purchasing a mouth guard for kids, you should consider different things which include:
Find out more about Oral Mart by clicking here!
I'm an author, sometimes a speaker, and a relational coach on a fairly regular basis. To put things into perspective, it takes 3-6 months to create a new product (such as an e-course, a workbook or journal) before I can put it out for sale. It takes me a year to write a book. And that doesn't include the time it takes for promotions. Speaking engagements are kept to a minimum unless I happen to be in a somewhat close proximity, and coaching is kept to one or two small groups per week.
So, I paint you this picture so that you can see that my income structure is sporadic and difficult to determine from one month to the next. I haven't really been looking for another income stream, because my plate is pretty full on any given time, but I'm always open to hearing about new opportunities.
Enter It Works!
Full disclosure. I discovered this company as a client. I use their products and I love their products. I think they are well made and they really do all the things they promise. They are worth every single penny. My daughter started selling the product and she loves the company side of things too! So, with some convincing, (not much, actually) I decided to sign up to be a distributer too! It's now a family business!! Lol!
In case you haven't heard of It Works, it is a company that offers Health and Wellness products that are sold through Independent Distributors. Their products are plant-based which makes them an instant "YES!" to vegans or those who have a difficult time getting their daily requirements for a healthy body. (Which I think we ALL struggle with! Lol)
It offers weight loss, hair, skin and nails, a full skin care line, healthy shakes, help with stress, digestion, and so many other wonderful and well made products. There literally is something for everyone! Check out their products here.
I love it already because it doesn't add a ton of more items to my already explosive list! No inventory. No parties. No cold calls. No expensive sign up fees or subscriber fees.
Did I mention that I now get a really great discount on the items I'm already using?! Lol!!
I spend a lot of time on social media and blogging already, so this is was just an extension of things I'm already doing. The company is very clear that they don't want a bunch of pushy sales people. They just want you to tell the people you are in contact how you feel about the products.
I can do that!! I AM doing that!! And, people come to me. It's amazing. It helps that the company has a good reputation and a recognizable product.
So, here I am, letting you know I'm here for you! I'll probably be blogging a bit more about the products but I promise not to take away from the amazing content already found here. (Maybe I'll start a different blog?)
If you are interested in product, let me know! If you are looking for a real, honest-to- goodness work from home option, let me know. I am happy to brag about this one! I am so impressed already!
If you want to dig around the site to see what it has to offer, here ya go. Just click here!
If you have any questions about anything (as always), please reach out to me and ask!
If Only My Teens Would Hear These 35 Things…
By Elizabeth Bourgeret
If there was a window of time that teens would allow me to spill out all of my years of advice and wisdom from being a life-coach and mom, this short list is what I’d like them to know…
I know it’s hard to see past this time in your life and you may feel disconnected, but, I promise you- you WILL make it through and you will be able to look back and reminisce about these very days sometime in your distant future. (Probably when your teens are going through the same trials and you wish nothing more than to be able to ease their stress)
I have made it my personal mission to help teens get through the tricky time between high school and adult life though classes, workshops, coaching and essentially being the “other Momma”. But just in case I don’t get a chance to meet up with you, here are just a few things that you probably won’t learn in school, and the test you take on your comprehension of said items, is not a pass or fail grade but a level of success and happiness to be found in your daily life.
So if I’ve kept your attention this long, my easily-distracted teens, keep reading. Here comes the good stuff.
1. The choices you make today will impact your future. You may think that the things you do right now don’t matter, but even when you turn a giant airplane’s direction a fraction of a degree, it completely changes its destination.
2. Your destination is not pre-determined. You have the power to create the future you choose. Don’t ever let anyone tell you anything different.
3. No one owes you anything. If there is something you want, go to work for it.
4. In order to have friends, you must first BE a friend. And not all friends are true friends. Those are few and far between and should be treated as special as they are.
5. Goal setting and taking action is the key. Even if it is a small action. Work toward your goals a little bit every day. And you WILL reach them eventually.
6. A goal without action, is just a wish.
7. Always, always take the high road and walk in integrity.
8. Anything you share on social media is NEVER private. If you don’t want your mother to see it, don’t post it. Don’t send it. Don’t… you know what, better yet, delete it. Delete it right now.
9. Get enough sleep. Your brain and body need it to help you in this huge mental and physical growth spurt you are enduring.
10. Choose your friends carefully. They have more influence over your decisions than you realize. Surround yourself with people who bring out the best in you. Who you spend the bulk of your time with will shape how far you will go in life.
11. Never stop dreaming. When you see your dream to reality… dream a new one.
12. Read something positive or influential every day.
13. Choosing a spouse is the single most important decision you will ever make. Do not rush into a lifetime commitment, but once you do commit, never let go.
14. Learn to take responsibility for everything in your life. Your words, your choices, your actions and reactions. By taking responsibility (even though it sounds super scary) is actually the key to your freedom.
15. Value your family.
16. Keep your commitments. You are only as good as your word.
17. Technology cannot and should not replace human relationships
18. If you feel your parents would disapprove of something you are about to do, practice the Pause. Think it through to what the consequences might be. Those “gut” feelings are there for a reason. Take heed and if you must proceed, proceed with caution. But trust me- you don’t want to walk willingly into regret.
19. Manners make a difference.
20. Life is hard. It’s supposed to be. It’s molding you and shaping you into the person you were meant to be. Don’t give up. You appreciate things more if you have to work for them.
21. What is your story? Who are you? What do you believe about yourself? When you know your story, the answers to many of life’s toughest questions are already answered for you. Have faith in your story.
22. Be good to your parents. They are doing the best that they can, and really do want what is best for you. (They are not out to ruin your street cred!)
23. Don’t waste your time, money or brain cells on drugs. Need I say more, cause I can go on for days…
24. Take photos. Smile. Commemorate your life. Appease your mother when she insists on family photos. You’ll be glad to have them to look back on when she is gone. These small capsules of your life will keep you company when you are lonely.
25. Don’t judge others. You have no idea what they may be going through and you don’t like it when it’s done to you.
26. Be kind to yourself. What you tell yourself everyday will either lift you up and make you stronger or break you down and suck the self-confidence away from you.
27. Always be willing to help others.
28. Don’t’ take anything for granted. Be thankful for the good, the bad and the lessons learned.
29. Always be kind to others. There is absolutely no reason that you can’t be kind.
30. Don’t ruin a perfectly good today by dwelling on a not so good yesterday. You can’t change what has already happened, but the future is wide open.
31. You don’t HAVE to be in a relationship. Enjoy your own company! Figure out who you are. Be patient. Love will happen when it’s time. Work on becoming the right person and the right person will come to you. (Not necessarily in high school, but someday.)
32. Sometimes things don’t have a solid answer. Sometimes things aren’t all black and white, either, or, this or that. Don’t spend your nights thinking on things that just don’t have answers right now. Sometimes you just have to accept things as they are and let the rest go. Eventually all the pieces will fall into place, just right.
33. Actions speak louder than words. Without exception. Actions prove who someone is. Words only show you who they think they want to be.
34. If you continue to live your life thinking that everything should be about you, then eventually, that’s all that you will be left with… just you.
35. And one last thing; You are unique and precious and so worthwhile. You fill my life with sunshine and give me purpose. You- yes you- can accomplish anything you put your heart to… and I’ll be right here cheering you on.
(motivational teen-life coach and creator of the Total Truth Workshop for Teens. Find out more about Elizabeth Bourgeret by visiting her website: www.elizabethbourgeret.com or following her on Facebook.com/EBourgeret)
Is Professional Steam Carpet Cleaning Really Safe For Babies?
Dirty carpets are an unfortunate inevitability for most of us. Pets, children and shoes from all over (yours included) track all kinds of dirt and grime onto your carpet. This results in having to get your carpet steam cleaned. If you have a baby in your home, there is more to consider. The solutions used by many professional steam carpet cleaners contain ingredients that can be harmful to babies, who are notorious for rolling all over the carpets, sticking their fingers into the fibers and then into their mouths.
Before hiring or renting a professional steam cleaner to clean your carpets, do your best to research what products and solutions each company uses. Avoid using carpet cleaners that employ or contain any of the following chemicals: benzyl benzoate, butoxyethanol, formaldehyde, glycol ethers, hydroxyacetic acid, hydrofluoric acid, naphthalene, nitrilotriacetic acid, perchloroethylene, perchloroethylene, perfluoro-octane sulfonate (PFOS), phenol, sodium carbonate, sodium hydroxide, and tetrachloroethylene. These chemicals can be harmful to babies, even in small bits of exposure.
For those concerned about this, there is a simple solution. Hire a carpet cleaning company that employs non-toxic cleaning products with a low-water cleaning process. If you’re looking to rent a steam cleaner, make sure to do your research beforehand. Call different cleaning companies and inquire about the products they use.
Some dry shampoos, carpet cleaning powders and foams leave a residue that lingers on carpet fibers. This residue is supposed to be picked up by a vacuum and removed from your carpet’s fibers quickly, but sometimes the residue can be buried too deep within the fibers to catch. Powders and foams often contain fragrances and certain acids that can be irritating to babies’ skin, eyes and lungs. To be safe, it’s best to keep your baby out of a room after the carpet’s been treated with a dry cleaning treatment.
Another big concern about babies and steam carpet cleaning is mold and moisture. The worry here is that the carpet will not dry quickly enough, making it a fertile spot for mold and mildew to grow. When you get your carpet steam cleaned, it dampens the carpet and the pad beneath. In a humid or poorly ventilated room, this can be an ideal space for mold to grow. Once mold begins to grow in a carpet, it’s almost impossible to remove without professional assistance. If you live in Kennebunk, Maine we recommend http://carpetcleaningkennebunk.com as they use only eco friendly cleaning chemicals. To hinder mold growth after your steam cleaning, be sure to leave windows open and run ceiling and standing fans to ventilate air and facilitate drying. If a baby has to play in any of the rooms after they were steam cleaned, put them in a standup playpen so they’re not directly exposed to the fibers, in case of unseen mold growth. The presence of mold spores can cause headaches, allergic reactions and asthma attacks.
Regardless of the type of cleaning you’ve done on your carpet, it’s recommended you keep your baby out of that room for at least four hours following the cleaning. If you get your carpet steam cleaned, don’t let your baby crawl around that carpet until you’re sure it’s dried completely. If anyone in your home begins exhibiting signs of an allergic reaction to mold, be sure to contact a mold removal specialist.
From Houston native Sherel Ames, comes Fight For The Family, a new web series focusing on all aspects of life and the struggles that come along with it, including marriage and divorce, blended families, alcohol and substance abuse, dating, and more. Fight For The Family is a new drama that is sure to connect with audiences at the very core, due to the ‘real world’ subject matter and situations.
The show itself follows Detective James Guillory, and his younger sister Toi Allen as they work together to overcome the various issues threatening to rip their family apart. Fight For The Family deals with the relationships, the trials, and the triumphs a family can go through - but will they become stronger in the end? Check out Fight For The Family yourself - It just may be your new favorite web series.
Check it out here!