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Tag: sleep

4 Tips for Better Sleep at Night

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sleeping in a comfy bed

Sleep is something that we all need. It helps us store information, make repairs to the body, and wake up refreshed and ready to tackle a new day. In this article, we will share some tips for better sleep at night.

1. Stick to a Schedule

One of the best ways to get better sleep? Stick to a schedule. Get up at the same time each morning, and go to bed at the same time each night. This will ensure that your body and mind are used to getting rest at the proper times, and the rest you do get will be of good quality. This will, in turn, help your performance throughout the day and boost mood.

2. Keep Cool at Night

Another tip for better sleep at night is to make sure that you are sufficiently cool when you lay down. When the temperature is too hot, you may find that it is not easy to get to sleep or feel comfortable throughout the night when you are sleeping. This, of course, can impact the quality of sleep you receive.

What can you do? You can choose to run your air conditioning, or use a fan in your bedroom. Also, going to bed wearing light clothing and using thinner blankets can help you to keep cool. You can also make use of items like a cooling pillow to ensure you do not overheat.

3. New Mattress

One of the big things that people overlook when they go to sleep is the quality of the mattress. A good mattress will mean a world of difference to your sleep quality and can make a notable change. You can also get mattresses for good value nowadays too and the likes of Amerisleep are producing great quality mattresses for great prices and are well worth considering.

4. Get the Right Amount of Sleep

This tip may seem like a no-brainer, but it’s true. You must get the right amount of sleep in order to function at full capacity. While it is not always easy to know exactly how much sleep you need, it has been recommended that adults aim to get between 7 and 9 hours each night.

It can be difficult to get the amount of sleep you need all in one sitting at times, and if you find that you did not sleep enough the night before, you should consider getting in a nap. This can help to keep you going and make you feel renewed before you are able to get to bed again.

In conclusion, the tips mentioned in this article will help you to see a difference in the quality of sleep you have been having. Keeping your environment cool and comfortable, sticking to a schedule, and aiming for the proper amount of sleep will help you to experience better sleep every night.

A Night Time Ritual That Will Help You Win The Next Day

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If you’re struggling to get things done day to day, there are plenty of things you can do to help you get into a more productive mindset and finish off your to-do list once and for all. Although the things you do in the morning can definitely contribute to a more productive day, making sure your night-time ritual is great is crucial too. When your night-time ritual is on point, you’ll sleep easier, and wake up feeling ready to conquer everything you have on your list. These types of rituals can be hard to adopt, but they will pay off for a lifetime.

Let’s take a look at a guide you can use to create your own night time ritual that will help you to win the day!

Dim The Lights
A few hours before bed, dim the lights. It doesn’t have to be pitch black, but having as few lights on as possible will help to signal to your body that it’s close to bedtime. Because of modern day electricity, the body is easily confused. Most of our circadian rhythms aren’t in sync the way they should be, as bright lights make our bodies think it’s day time when really it’s night time. Dimming the lights in the evening will help you feel naturally tired when it’s bedtime, so you don’t lie awake for hours tossing and turning!

Take A Hot Bath
Taking a hot bath with the right bath products can help you to relax further, especially if you’ve had a stressful day. Not only will you feel every ache and pain in your body float away, your body temperature also drops upon leaving the bath, which is one of the best ways to drop off to sleep easily. If you want to supercharge the power of your bath, consider adding a bath bomb designed for sleeping, or even some essential oils.

Chamomile tea

Read A Motivational Book
Reading a motivational book before bed will fill your head with wonderful thoughts that can carry over into your dreams and the day ahead. Reading fiction is fine, if that’s what helps you to sleep, but finding the time to read self development books is also important, and will help you to no end in your waking life.

Make Yourself A Hot Sleep Tea
Sleep tea is a great tool to feel more relaxed and tired in no time at all. You have a few options; chamomile is great, as is rooibos. You can choose anything you like, providing it’s free from caffeine and makes you feel sleepy! Avoid adding sugar if you want the full sleep effects to take hold.

Make Sure Your Bedroom Is Suitable For Quality Sleep
If you’re going to drift off easily and enjoy a quality sleep, you need to make sure your bedroom is suitable for quality sleep. This means making sure you don’t have any lights interrupting your sleep pattern, and that your bed is suitable for you. Read mattress reviews if you know you need a new one; don’t leave it too late, or you could suffer with back problems! Make sure your duvet and pillows are all just right too, and that the temperature of your room is suitable. You shouldn’t have the room too warm, or you may struggle to drift into deep sleep.

Stop Watching TV And Using Other Electrical Devices
Watching TV before bed should be avoided, as should using your phone. If you read on your Kindle, utilize the night time reading features that gives a softer, yellow glow to the screen rather than a bright glow that will keep you awake at all hours. If you can stay away from electrical devices for a minimum of 1 hour before bed, you should find you fall asleep far easier and have a better quality sleep too.

Listen To Relaxing Music
Struggle to drift off? Create a relaxing music playlist and listen to this before bed. Instrumental music is great for this, and there are some playlists on Spotify ready made for you to look at. If you don’t want to listen to music, there’s a podcast called the ‘Sleep With Me’ podcast, designed to help those who struggle to drift off.

Try Stretching
Exercise earlier on in the day can help you to sleep better at night, but before bed, it can actually leave you lying awake for longer. How about gentle stretching instead of intense exercise? Try a few yoga poses to loosen up your body and help you to feel super relaxed.


Meditation is recommended by successful, productive people all over the world. If you don’t currently meditate, you could be missing a trick! Meditating at night time can get you into the right mindset for sleep, and help you to feel more relaxed in an instant. If you don’t want to meditate, a yoga session or even deep breathing for a few minutes can have the same effects.

Write A List Of Everything You Have To Be Grateful For
A good habit to get into before sleep is to write a list of everything you are grateful for. Write down the good things that happened to you that day, and write at least 3 things you have to be grateful for. Taking a few minutes for reflection over your day and your life will teach you to be more positive, and you’ll go to sleep on a happy note. If you want to start the day on an even better note, write down 3 things you would like to accomplish that day, and then write down a personal affirmation that resonates with you and will make you feel like kicking ass!

Use Aromatherapy
Aromatherapy is a fantastic tool for releasing stress, sleeping better, feeling happier, and so much more. All you have to do is use the right oils and the right blends to help feel the way you want to feel. You can add them to your bath or body products, and even find them in sprays that you can apply to your bed clothing. A diffuser can also be a good option to enjoy the benefits while you sleep!

Calling out “quackery”

Movember Launch

So, today I attended a lunch time webinar – *Special Event Supporting Movember* Reclaim Your Body, Your Energy and Your Life, because my professional assosciation had been given a bunch of free reqistrations, and I thought, why not? I have time and like learning things!

It was offered to a number of assosciations who use the CPD Live platform for their online CPD events, including Financial Planning Australia and The Institute of Public Accountants. This is the link from the main CPD Live homepage. when I checked, there were 71 attendees taking 90 minute of their time, hoping to learn more about their health.

The Blurb:

Session Overview

You can take some very small steps that will become giant strides toward exceptional health, wellbeing and vitality. Disease is not an accident. You can be abundantly healthy, energetic and alive.

Join exercise physiologist and gifted educator John Toomey for a Nuts and Bolts Education forum as he shares with you just how easy it is to take those small steps.

Why do you yawn at 10:30 in the morning?

Why do you sometimes struggle through the afternoon?

How is it that you struggle to get motivated to exercise?

Why is your cholesterol high and what does that even mean?

Little, if any of this is genetic. You can, with some simple changes, create extraordinary changes in your health, sense of wellbeing and your energy levels. You can slash your risk of disease and put all of your attention on creating a great life, never worrying about what might take you out.

Come on in and get some cool tools to rebuild your life.

What you will learn:

The causes of lethargy, fatigue and low motivation
What really causes heart disease and cancer
How to make small changes to have a massive impact
How to quickly get rid of snoring, sleep apnoea, gastric reflux, night sweats and fatigue.
How to quickly and effectively lose weight.

Who should attend:
Anyone who is male, who employs or manages males, or who is perhaps married to or cares about a male.

The presenter, John Toomey was described as
“Exercise Physiologist, Gifted Educator and Communicator
Global Wellness”

The Wellness part should have given me alarm bells, but I took it all in good faith.

The seminar started innocently enough, telling us all to drink more water to help combat lethargy,

Then he brought up a slide about swimming pools.

Yep, you know what this is going.

Some talk about pH, and then launches into the benefits of going alkaline and testing the pH of our urine to know if our blood was going right, and yeah….

I flicked up a couple of links into the chat box about alkaline diets – Skeptic’s Dictionary (which drew the comment “oh there will always be skeptics you have to make up your own mind”), SkepticGirl and, yeah I know, Wikipedia.

He promised us a copy of his ebook … which included a lovely alkalising foods chart which you can google. I didn’tmake it that far, so I can’t share that I’m sorry.

Determined to hear him out, I stuck with the talking for another 15 mins or so.

Until he cited all that stuff that was deemed biased in the now pulled Catalyst program on Lipitor and other anticholesterol medications.

The program focused heavily on the opinions of US experts – one of whom believes vaccines can cause autism and another who promotes chiropractic and chelation for heart problems – while a number of high-profile Australian experts were not used.
One, the University of Sydney head of cardiology, David Celermajer, told Fairfax Media he felt only the evidence that supported the agenda of the program was included.

Read more:

John stopped himself from telling people to stop them…. pretty much by saying I shouldn’t tell you to stop them, but you should go to your doctor and tell them they don’t work.

This is when I basically had to call it a day. I was getting riled up, it was a million degrees outside and I had better things to do. I wish I’d remembered that it was the catalyst program that I was thinking of before I signed off, to share that info with the other participants, but I didn’t, and that’s that.

Straight after I signed off, I made a slightly snarky comment on the Speech Pathology Australia chat board that I’d gotten the original sign up link from, saying it was quackery and misleading and I was disappointed. Slight regret at my working, but it was true how I felt! Obviously it wasn’t a SPA event, and they were quick to point that out, and to inform me that they will only be using their own speakers in that medium form now on, or ones they know the content of. Which pleased me greatly :)

I’m all for people eating healthy and making inquiries and questioning what’s the best medicine for them, but not for them to be misled by someone claiming expertise in an area and gussying it up as some sort of favour for Movember. Movember which does such great work at supporting research and education on Men’s Health matters and mental health.

End rant?

For now ;)

esc – calm in a can (+WIN a case of 12 cans)


What? it looks like and energy drink? And it’s meant to CALM me down rather than leave me hyped up all night on the dancefloor? AND it has 50 calories per can (which is like eating an apple), I can buy it online and it tastes reasonable?


Oh yeah, too hyper, let’s drink a can then finish this post.


So, this drink has Valerian in it, which is a mild herbal relaxant and has anti-anxiety properties. Usually found in the vitamin isle, Valerian tablets have gotten me to sleep many a stressful night, whether by their relaxant qualities or from me getting up, moving around, having a glass of water then going back to bed. I was never sure. But it got a diet coke addicted girl through uni. The other ingredient include chamomile and passion flower which are also well known as calming. Tryptophan is an amino acid, which is needed for the production of Serotonin (ie happy relaxy brain chemicals). Seems the perfect drink for an overhyped, anxiety-prone girl like myself ;)

This drink has a small amount of fizz, more like the amount in Berocca rather than a fizzy drink. The taste isn’t very strong. Like a weak tropical cordial. Seems like a good drink to have if you want something cold but calming before something big, like an interview or hot date ;)


Buy a case online for $28 with free shipping and discounts for bulk purchases! (Yep, stock up that work fridge to be able to throw one to your stressed out co-worker that had had three too many coffees this morning!)

<3 Want to win your own case of 12 cans of esc to try?

esc calm in a can

Well, leave a comment on this post letting me know your surefire relaxation tip, then complete the rafflecopter to enter. Extra entries for sharing on social media and liking and esc on Facebook :) Australian addresses only :)

a Rafflecopter giveaway

PS One month til my birthday! Donate to the Steve Waugh Foundation for me?

Fiona’s turning 30!

The Running Bug

So, the plan is to slowly increase my running time and distances until I can do 10km. Hopefully BEFORE May 8…

This means some early mornings now that there’s not really light after work! Early cold mornings where I debate whether to wear long pants or shorts, jumper or not, putting contacts in early because my glasses suck to run in, deciding whether to wear sunglasses even though the sun isn’t quite out yet. There are a lot of women’s sunglasses that so do NOT suit my face!

Case in point:

Free sunglasses with Marie Claire
(no, not these sunglasses)
(yes, I look like a bug)
(yes, my shoulders look WEIRD here)

But the running sessions need to be done, if I’m to not humiliate myself and to do my sponsors justice. ;)

I’m pleased to say that I have TWO sponsors for the fun run now, even if one of them IS my mum! ;) I’d of course love it if you’d contribute! It’s for a good cause! (and tax deductible! That’s like making the government donate!)

I need to get to bed earlier though if I’m going to be able to keep up with myself! I got up yesterday morning well enough, but my tummy wasn’t in the mood to be shaken around by early morning movement, so I wound up just doing one block on one block off – running for one block, then walking the next. Not a great session, but better than nothing. Plus I still needed to get home!!!


How do you convince yourself to get to bed early?

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