Tania

Life balance

[Tania @telzbth]

Para grandes logros: Iniciativa y convicción.

[Pokémon Daily @pokemon_daily]

Mood

[Out of Context Pokémon @OoCPokemon]

good morning

[Serena Williams @serenawilliams]

Let’s go Super Bowl halftime??! I died a little! 💃🏿

[heylovelygirl @lauracastellano]

dont be a victim of your own life. take responsability

[James Gunn @JamesGunn]

Many of you have been asking me for this photo, so here it is. #GuardiansoftheGalaxyVol3 #GotGVol3

[izzy duarte | dfh💐 @naleyslittlefox]

@FilmUpdates He's the moment

[Film Updates @FilmUpdates]

Aaron Taylor-Johnson photographed by Steven Klein for Vanity Fair

[Oliver Anwar @theoliveranwar]

9 habits to improve your sleep

1) Exercising
2) Meditating
3) Taking a hot bath
4) Improving your bedroom
5) Having a wind-down routine
6) Making your bedroom cooler
7) Getting sunlight in the morning
8) Having a consistent sleep schedule
9) Only using your bed for sleep and sex

[Oliver Anwar @theoliveranwar]

Your brain starts associating being in bed with being awake.

This means when you finally lie down to sleep...

Your brain will think it's time to be awake.

You'll feel the urge to be active.

Using your bed only for sleep and sex will retrain this association.

[Oliver Anwar @theoliveranwar]

9) Only using your bed for sleep and sex

We often do everything in our beds:

• Eat
• Read
• Work
• Watch TV
• Scroll social media

Doing these things in bed destroys your sleep quality.

Why is that?

[Oliver Anwar @theoliveranwar]

8) Having a consistent sleep schedule

This might be the most important piece of advice.

Your system loves consistency.

Following a consistent schedule helps you fall asleep and wake up easier.

If you happen to stay up late one night, get up at your usual time the next day.

[Oliver Anwar @theoliveranwar]

7) Getting sunlight in the morning

Good sleep at night starts in the morning.

Morning sunlight trains your natural sleep/wake cycle.

20 minutes of sunlight can save you 2 hours of insomnia.

If you can't get sunlight, use a studio lamp with a bright white setting.

[Oliver Anwar @theoliveranwar]

6) Making your bedroom cooler

Your body drops its core temperature by about 1°F to prepare for sleep.

The best temperature for sleep is between 60º-68ºF (16º-20ºC).

Anything warmer or colder can make it hard to get to sleep.

The noise of a fan can also help you fall asleep.

[Oliver Anwar @theoliveranwar]

Find ways to relax before you sleep.

This doesn’t mean:

• Watching TV
• Playing video games
• Scrolling on your phone

These are stimulating and keep you awake.

Instead:

• Read a book
• Listen to music
• Journal to reflect on your day

You’ll fall asleep much faster.

[Oliver Anwar @theoliveranwar]

5) Having a wind-down routine

Do you struggle to fall asleep at night?

That’s because you’re still overstimulated.

Your system needs a wind-down routine before you go to bed.

How do you create a routine that works for you?

[Oliver Anwar @theoliveranwar]

4) Improving your bedroom

Simple ways you can optimize your bedroom for sleep:

• Invest in comfortable bedding
• Put blackout curtains over windows
• Charge your phone in another room
• Set your alarm on the other side of the room

These small changes have big results.

[Oliver Anwar @theoliveranwar]

3) Taking a hot bath

Your core body temperature drops slightly after you get out of hot water.

This helps you fall asleep easier.

Hot baths also help to:

• Relax your mind
• Detoxify your body
• Loosen your muscles

A hot shower works just as well.

[Oliver Anwar @theoliveranwar]

2) Meditating

Meditation has been proven to calm the mind and improve sleep quality.

Here's how to start:

• Sit somewhere quiet
• Breathe in for 5 seconds
• Breathe out for 5 seconds
• Repeat for 3-10 minutes

Focus on the feeling of your breath flowing through your nose.