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6 common causes of chronic insomnia

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Insomnia is a common sleep disorder that most people undergo on their lives at least once. Insomnia makes it difficult to fall asleep or stay asleep.

It also causes you to wake up too early without being able to go back to sleep, and people with insomnia are frequently tired.

This sleep disorder causes irritability and exhaustion, overall affecting quality of life. Not being able to find the root stops many people from curing their insomnia.

Here are the most common habits that cause those sleepless nights.

1. Too much screen-time

If you’re constantly using your phone, computer, or TV before bed time, you can’t sleep because it’s emitting a blue light. If you really can’t give up that nocturnal screen addiction right now, we recommend turning hour devices to “Night Shift” or a similar setting that emits a soothing orange light that doesn’t interfere with sleep cycles as much.

2. Stress

After the coronavirus pandemic, is there anyone out here who isn’t stressed? Common stressors include worries about work, health, school, finances, or relationships. Exercise can increase endorphins and reduce stress, so maybe include some yoga or pilates before bedtime, or even when you wake up for a better night of sleep.

3. Late night eating

We’re all guilty of this sometimes — late night munchies happen to everyone, but you should try to keep it to light and healthy portion-controlled snacks to avoid poor digestion and heartburn, both of which can keep you tossing and turning throughout the night. Plus, it’s just straight up uncomfortable to lie down when you’re extremely full.

4. Work or travel schedule

We can’t always control this, but it might be a reason why you’re a chronic insomnia sufferer. Circadian rhythms are basically your internal clock, controlling your metabolism, body temperature, and sleep-wake cycle. They’re negatively affected by jet lag, constantly changing shifts, or working a very early or very late shift. Inconsistent and random bedtimes gets our body clock confused.

5. Spending too much time in bed

Did you know that your bed should only be reserved for sleep and lovemaking? Doing other things like working, watching TV, and eating in bed can make it harder to sleep at night. Keep the meals and work or study sessions at the dining room table!

6. Medication

Often, prescription drugs for all kinds of uses can end up affecting sleep negatively. This includes antidepressants and meds of blood pressure or asthma. Even OTC meds for pain, allergy, and weight loss can contain stimulants including but not limited to caffeine.

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Lifestyle

5 social skills you should start teaching your kid from early age

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Good social skills are crucial to build a strong relationship.

Whether it is making friends or getting along with your colleagues or family members, strong social skills help you reach far beyond social acceptance.

It is a life skill that might be complex and confusing but rewarding for your growing kids. Teaching this skill at an early age can help them in the long term.

It gets refined as your kids get older with effort and practice. Here are 5 essential skills that everyone must teach their kid at an early age.

1. Sharing

“Sharing is caring” -teaching your kids the importance of sharing can help to build strong relationships. Sharing teaches children about compromise and fairness. It helps them learn that if they give a little to others, in return they can also get something. Studies suggest that kids as young as two show the desire to share only when they have the resources in abundance, between three and six, they are a bit selfish. By age seven or eight, kids become more concerned with fairness and more willing to share with others.

2. Listening

Listening is another social skill that most people lack, including grown-ups. Listening does not mean staying quiet when the other person is speaking but understanding and absorbing what they are talking about. Just like talking and putting your point forward in a conversation is crucial, listening is also a critical component. It even helps them in their academics to absorb what the teacher is saying and taking notes.

3. Co-operating

Co-operation generally means working cordially with the other person to achieve a common goal. Mastering the skills helps to get along with the other person and community. Co-operating with one another also makes the kids gain respect from others. Meeting halfway to any personal objective or professional goal will help them learn to accept other people’s feelings and opinions.

4. Respecting personal space

Every relation has physical and emotional boundaries. It differs from person to person, and we must respect all. Sometimes while being friendly, most people overstep the boundaries. Being friendly and respecting others’ personal space are two different things and one must know about both. Teach your child how to ask permission and identify boundaries. At the same time help them establish their boundaries.

5. Manners

Showing good manners is also a part of social skills. Correct usage of thank you, sorry, and a good way of using a table manner can help you a long way. These skills are taught at school as parents, you too need to make an effort to help your kid develop good manners that stays with them even when they are grown-up. With practice and effort, they will get better.

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Lifestyle

10 yoga don’ts you shouldn’t ignore

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Since the onset of the COVID-19 pandemic, yoga has become a part of the daily routine of many.

People who do not like gymming, often turn to yoga for their daily dose of physical activity.

The best thing is you do not need any equipment to perform yoga, just some space and a yoga mat are all you need.

Yoga does not just help improve physical health but is great for your mental health too.

Here are 11 don’ts of yoga that you must keep in mind before practising yoga next time.

1. Do not overexert

Even if you are performing some simple asanas, do not overexert yourself. On the scale of 1 to 10, where 1 is the easiest, every asana you perform does not have to be 10. Some can be 8, 7 or even lesser. Also, it depends on your body and daily routine.

2. Weather

Do not perform yoga in extreme weather conditions, like when it is too hot, too cold or too humid.

3. Mind your breath

Breathing plays a vital role in yoga practice. One should not hold their breath unnaturally until instructed by the trained. Breathe normally unless any special instructions are given.

4. Yoga after meals

Do not perform yoga right after having meals. Wait for at least 2-3 hours so that the food can settle down by the time you start your practice.

5. Say no when exhausted

Many people take yoga practice as a light one, which is not true. Yoga sessions can make you sweat like anything. Thus, when you are tired or ill, avoid practising yoga so as not to overexert your body.

6. Take guidance

This is not a rule but a guideline, do not practice yoga alone. It’s best to find a partner and practice under somebody’s guidance. Just reading and practice can lead to muscle pull or discomfort. If you are doing advanced posture for the first time, it’s best to take someone’s assistance.

7. Do not wear tight clothing

Say no to shoes and tight clothing while performing yoga. Tight upper back clothing can restrict the movement of the rib cage and lung that can result in incomplete breathing.

8. Shower

It’s a must to take a shower after a sweaty workout. But do not shower immediately and let the body dry normally before you head to the shower room.

9. Menstruation yoga

Do not do the ‘feet up’ (inverse) poses while menstruating. Perform simple relaxation and breathing poses while you are on your periods.

10. Post yoga workout

It is suggested not to perform any high-intensity workout post-yoga session. Perform it before the yoga session if you are planning to.

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Lifestyle

5 steps to creating a successful side hustle

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In a perfect world, we’d all be able to do work that fulfilled our passions and filled our bank accounts simultaneously.

Unfortunately, the world’s not perfect and most of us are regulated to working jobs that don’t exactly tap into our creative spirits.

If this sounds like you, perhaps you should consider a side hustle. It’s a great way for you to pursue your talents and ideas and bring in extra cash.

If you’re ready to take that plunge, consider these five steps to make it a success.

1. Respect the hustle

The side hustle may sound cool and trendy but it’s serious business. For a side hustle to be successful you will have to plan, you will have to work, and you will have to sell. We all know that sometimes even the best-laid plans don’t always work out; nevertheless, you do need a plan.

What are the services or products you are offering? Who needs it? How will you deliver it? What is your unique value proposition? A unique value proposition will set you up for success and apart from the rest.

2. No problems no money

As you start to flush out ideas for starting your side hustle you need to spend time thinking about the things you like to do and the things you’re actually good at. Ideally, you should like what you sell and sell what you like, but here’s something else to keep in mind: some of the most profitable businesses are built on solving problems.

There’s a good chance that others feel the same way and are just waiting for someone to create the solution. Be the solution.

3. Don’t quit your day job (yet)

Side hustles are called side hustles for a reason… It’s that thing you do outside of your steady, dependable, paycheck-producing 9-5. Unlike a part-time job that people often begrudgingly take on to make ends meet, side hustles are often fueled by passion and talent.

We hear stories of overnight viral sensations, but those are few and far between. Hang on to your safety net until you have done your due diligence. Have a proven concept, and most importantly, paying customers.

4. Validate, validate, validate

Conventional wisdom tells us that we don’t need others to validate us. However, when it comes to the side hustle, throw that concept out the window. Validation is everything in business. Do people want or need your product or service? And most importantly: will they pay for it?

In the business world, this is called market research and you can tackle it in several ways. Identify your target audience and talk to them. These may be informal conversations, email surveys or small gatherings that you put together.

5. Smell the coffee

Side hustles are built detail by detail. You will need to plan and prioritize. Plan on spending a good deal of your off time working on your side hustle if you want it to truly be a success. Prioritize your schedule so that it doesn’t interfere with your day job and set aside consistent side hustle time. Maintaining a list of action items you can be accountable for will help keep you focused.

Making money in your sleep is a dream not afforded to many. Wake up, smell the coffee, do the work. That’s how it’s going to happen.

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