Three Tips for a Better Sleep

Many of us don’t get the quality of sleep we need. We end up feeling grumpy and groggy. Furthermore, our brain doesn’t function as well as it could. When our brain is not functioning well, there is no way we can work at our best.


How you feel throughout the day often is based on how well you sleep. Healthy sleep habits can make a big difference in the quality of our life.


Build a sleep schedule


A regular sleep routine keeps your biological clock steady so you sleep better. Out of all the sleep tips out there, this is the one to make sure you incorporate in your life.


Pick a bedtime and wake-up time and stick to them as much as you can. Life will definitely interfere from time to time, but try not to veer too much off of your routine.


It will take time and commitment to adapt to your knew sleep routine. I suggest going to bed fifteen minutes earlier than you normally have until you have reached your set bedtime.




Do you crawl into bed with worries? From past experiences you know your mind’s constant thinking keeps you up and destroys your sleep. Thus, ruining the next day.


Luckily! There is a solution to this. And it is meditation. Mindfulness meditation involves focusing on your breathing and bringing your mind to the present. This helps reduce all those thoughts racing through your mind or any stresses you may have. By meditating you will find your self in a very worry-free and relaxed state of living.


I suggest you meditate for around twenty minutes. It is totally up to you however and you will benefit from any amount of meditation. Meditation is a practice, so I urge you to make meditation part of your daily routine.


Go to bed with a sleep-inducing scent


Many sleep-inducing scents have a sedative effect on the body which is both relaxing and calming, thus helping you fall asleep better.


Here are five great Scents for helping you fall asleep:

  • Lavender: Lavender has been recognized as an effective scent to help you fall asleep. It has long been the most popular soothing fragrance. It has been used in soaps to perfume’s.
  • Chamomile: Chamomile is most notably known for it’s ability to reduce stress and relax the mind. It is found in many teas and essential oils.
  • Jasmine: Research has confirmed the long time belief that jasmine oil is a powerful relaxant. The aroma of jasmine is has a pleasing and uplifting effect and actively fights depression.
  • Sandalwood: Sandalwood is both a relaxant and sedative. It relaxes nerves, muscles and blood vessels. Over the centuries sandalwood has reserved a place of respect in many civilization’s and religions around the world.
  • Rose: Just a sniff of rose pedal is thought to soothe the nerves and calm the body. Rose can act as a tonic to relieve symptoms of depression.
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Six Things You Should Do To Increase Your Sharpness

Challenge your Brain

Your brain is a muscle, so keeping it in good shape, requires using it. In order to maintain your memory, cognition, recall and problem-solving skills you will have to make sure you’re challenging your brain in new ways for your entire life.

Scientists have found, that challenging the brain in new ways helps create new brain cells and strengthen the connections between them.

As you participate in higher levels of mental activity, your brain functions become much better and your risk for cognitive decline lowers. In addition, your likelihood of getting dementia decreases.  

I suggest trying a new activity you have wanted to do for awhile. Some examples you could try are, learning a new language, learning to program computers or even learning to draw. There are all sorts of fun activities to explore.


Get Enough Sleep

Sleep plays a vital role in good health and well-being throughout your life. Sleep helps your brain work properly and prepares it for the next day.

While you sleep your brain is processing all the information from your day. Sleep takes the memories from your day and stabilizes, copies and filters them to help prioritize their importance and usefulness for future reference. 

The recommended amount of sleep for adults is between 7 and 8 hours per night. However, the amount of sleep you need depends on many factors. For some a good nights sleep in 4 hours and for others 9 hours.

I would test out different duration’s of sleep and find the period, where you feel rested and sharp and ready to take on the day.

I should mention, in order to maintain a good night’s sleep, you need to set a consistent bedtime routine. This ensures your sleep cycles are not disrupted.


Create Healthy Habits

Smoking and drinking cause harm to the brain. Both separately, and together.

Alcohol affects the parts of your brain that control judgment, concentration, coordination, behavior and emotions. Your sharpness is based on all of this! And alcohol’s effects are not positive, but negative.

Long-term drinking can result in permanent brain damage, serious mental health problems and alcohol dependency; especially for the young person. Excessive drinking can also disrupt your sleep patterns.

Cigarette smoking, has really negative effects on your brain as well. It is a cause of a stroke which is, damage to the brain due to problems with blood flow or the escape of blood into the brain. 40% of all strokes in people under 65 are caused by cigarette smoking.

A common myth, is that smoking helps concentration and makes a smoker alert. This is far from the truth. Don’t fall for it! Smoking will lower your IQ and your thinking ability becomes weak.

If you want to maintain a sharp brain, alcohol and smoking are not the route to take. I would suggest finding an alternative.

I have mentioned, smoking and alcohol because they are the two most common unhealthy habits, people will develop throughout their lifetime.

Here are 5 healthy habits you can apply in your life:

  1. Drink lots and lots of water.
  2. Eat at least one really healthy meal each day.
  3. Exercise.
  4. Snack on fruit or veggies.
  5. Get outdoors.



I have mentioned, meditation already in many past articles. This is because it is one of the best thing’s you can do for your well-being.

Studies, have found that meditation is associated with a stronger ability to control your behavior and emotions. One study, published by the journal NeuroImage, UCLA neuroscientist Eileen Luders, found that, the brains of meditators had two brain regions that were larger than non-meditators.

Here are six ways mediation increases your intelligence:

  1. Balances your left and right brain.
  2. Increases brain size.
  3. Enables beneficial brainwave patterns.
  4. Boosts insight and intuition.
  5. Improves short and long term memory.


Make a Habit of Napping

Taking a nap improves brain activation and improves your memory, alertness and creativity. Many smart, energetic and creative people use power naps to keep their energy mood, and productivity high throughout their day.

A power nap is a short period of rest; around 15 to 20 minutes. Having one of these, should leave you mentally clear and sharp. The amazing thing about a power nap, is that it allows you to boost your productivity for the whole day in a very short time period.

A few proven benefits from napping

  • Combats exhaustion.
  • Increases brain activity.
  • Helps brain recovery.
  • Reduces stress.
  • Increases happiness.
  • Gives brain a quick boost in it’s functions.



Exercising, is a fantastic way to boost your brain power. Your brain will benefit from any amount of exercise you do. Even five minutes of exercise can improve your brain’s performance.

Cardio, is one of the best ways to boost your brain power. All the extra blood surrounds your brain cells in oxygen and glucose. And both of these are what fuel your brain cells. The more your brain cells are fueled, the better they will perform. So the more cardio exercise you do, the more powerful your brain becomes.

If you exercise, regularly you are priming your brain for growth. All the rushing blood going through you, accelerates the growth rate of the brain.

You will gain more than just increased brain performance by exercising. Your depression will alleviate, you will experience memory improvement’s, stress decrease and you will be more focused. On top of this, you will be a happier and more confident person.

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Improve Your Day With a Morning Ritual

How many times do you wake up feeling terrible in the morning? All the time is my bet. The reason you are feeling this way in the morning is because you have not built a good morning ritual or routine. Morning rituals will contribute heavily to how you feel when you wake up, as well as how the rest of your day will go. You will have a sense of purpose to get out of bed and be energized to do so. And most importantly you will have a fantastic day! Full of joy.


There is no certain routine you should go by. Instead you must experiment over time and find what works for you. How much sleep do you need? How much caffeine? Or do you not need caffeine at all? What activities will you do? It will definitely take time to find your perfect routine, but will be well worth the wait.


My Morning Routine:


1.       Smile

The first thing I do when I wake up in the morning is smile. Smiling will not only help get you out of bed but also remind you to be grateful for your life. By smiling you’re actually changing your mental stat thus creating a great start to the morning.



2.       Drink Water

Next, I drink water and LOTS of it. I drink at least two large glasses of water. Why drink so much water? The reason for drinking so much is because throughout the night your body becomes severely dehydrated.  And dehydration drastically affects our mood and energy level.



3.       Cold Shower

If you want to boost your alertness and really wake yourself up, take a cold shower. A cold shower may seem horrifying, but if you have one daily your body gets used to it. Some of the benefits include increased alertness, improved immunity and circulation, relief from depression and ease of stress. Some great news! You don’t need to give up your warm shower. Just shower in cold water than warm water.



4.       Meditate

There is no better way to start your morning than meditating. Meditation is so great for your mind; it boosts cognitive functions, builds focus and concentration, relieves stress and even increases grey matter. There are countless other benefits I have not named out there as well. I suggest meditating around twenty minutes in the morning because it doesn’t take much time out of your day.


5.       Exercise

Every morning I make sure I do some sort of exercise. I keep it short around twenty minutes because the purpose is to improve my energy levels for the day. Some days I will go for a quick jog or do some body weight exercises.


6.       Healthy Meal

Lastly, I have a nutritious meal. Normally, I will have a smoothie with oatmeal or some yogurt and fruit. I find this makes me feel great and boosts my energy in the morning. There are countless healthy breakfast meals you can come up with if you want to start eating healthy in the morning.



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How to Live a Happy Life

“Success is not the key to happiness. Happiness is the key to success. If you love what you are doing, you will be successful” – Albert Schweitzer.


Everyone wants to be truly happy, but many people are not on the right path. I always thought happiness would come from success, but I was wrong. Successful people are at the level they are due to their happiness.


You cannot truly be successful without happiness.  Take a moment and ask yourself, “What is my true life’s purpose”. If you think deep enough you will find that your true life’s purpose is to become happier.


The reason people want a great career or job is so that they are happy with their work and make good money. People assume that by making more money they will become happier.


I don’t blame people for believing this. As a matter of fact I used to believe it. It wasn’t until I put a lot of research in that I found what really brings out happiness.


Happiness comes from within us. You can have absolutely nothing and be much happier than someone with a lot of “stuff”. The amount of “stuff” you have does not dictate how happy you will be, like I said before happiness is internal and unaffected by external things.


However, I am not telling you to forget about achievements and “stuff”. You can still be happy and have a lot. Your “stuff” just won’t be the source of your happiness.


Below are four tips for reaching happiness.


Decide to be Happy


Your path to happiness will start with the decision to be happier and the willingness to study happiness.


This will involve studying qualities and traits of happy people. What do they do? How do they live? What are ways they deal with their problems? These are only a few of the questions you should ask yourself.


Write your answers down on paper so you can look back on them also, I suggest recording any research you have done. By writing down what you have studied you are not only increasing the chances of remembering it but also gaining a deeper understanding.


Happy people do not get to where they are by  luck. They build it for themselves over time. So you too,  must create your happiness.


Become a Better Person


Not many people are too eager to start personal development. The reasoning is because it is tedious. You have to make a ton of minor adjustments to your life.


Creating a happy and fulfilled life, is about finding the best way you work. It’s your responsibility to take control of your own being.


You came to this post in seek of the answer for more happiness. My answer is to start by finding your potential and reaching it.


If you truly want happiness, start becoming a better person. You will find, as you better as a person, you become happier.


There are many great ways you can educate yourself in personal development. One of the best and easiest ways is to just read. So I would get your hands on as many books as possible. Other options could be listening to audio books, attending seminars, online courses or  watching videos on YouTube.


The more knowledge you have, the more power you have to change. The more you apply your learnt principles the happier you will become.


The road to happiness is not hard,  it begins with a choice and ends with a choice. Now go out and better yourself and in turn become a much happier individual.


Set Some Goals


Goals, goals, and goals I love them.  Goals are so important in basically everything. Now that you have made the decision to walk the road to happiness, you need some clear goals laid out.


Set your goals to match what you want in the main areas of your life that will contribute to your happiness.


Main areas:

  • Health
  • Career and Success
  • Relationships and Love
  • Wellness and Personal Development


I believe these to be the main areas in your life that will contribute to your happiness. By building goals for each of these areas you will be doing much more than just working towards a happy life. Whenever you have the option to kill two birds with one stone do it.


Many articles will say the most successful goals are those that meet the SMART criteria, standing for:

  • Specific
  • Measurable
  • Attainable
  • Realistic
  • Timely


I don’t fully agree with this. Goals don’t have to be realistic; they can be anything you want. Think about when someone has invented something completely new and has astonished the world. An example could be when, Guglielmo Marconi invented the wireless telegraph.


The wireless telegraph enabled people to send signals without wires, which was astonishing in that time period and would have been thought as “unrealistic”, if someone said they were going to develop something like this.


What is realistic is always changing daily with new technologies arising. This being said I don’t see the need to set a realistic goal.


However, if you decide to set an unrealistic goal, you will have to work like mad to reach it and really believe in yourself and the goal. Dreams are only attained by hardcore commitment and determination.


I do however, agree with having specific goals that are measurable. A specific goal is a lot easier to attain and will be a lot less time consuming because you know exactly what you want.


Now, with attainability and time I disagree as well since by setting only short term goals,  you are limiting yourself in my opinion. For example, when investing it’s a lot better to be patient with your money and keep your investments for around ten year periods to minimize risk overtime. Normally, if you’re a short term investor or trader you will lose a lot of money at some point.  The same thing goes for attainable goal as for a realistic goal, if you work like mad for a seemingly unattainable goal, you may reach it.


With this being said, you can follow the SMART goal theory if you want but it may limit you to small scale goals and you may not reach your potential.


Lastly, once you have your goals review them on a daily bases so you remember and know what your working towards.


Good luck on your goals! Dream BIG! And work like mad!


 Follow your Passion


Your morning routine sets the tone for the rest of the day. It is not a good sign if you are waking up in the morning dreading to go to work. On the other hand if you are passionate about what you do, chances are you will wake up happily and the tone of your day will great and fulfilling. Remember you came to this article to find happiness not money. So if you have to go back to school and pay some money don’t worry about it. Do you want money?  Or happiness?


Now think about the whole day. If you are not passionate about what you are doing, you will have a very draining experience while working. There will always be good and bad days but when you have a passionate job the majority will be enjoyable.


If you don’t set passion as one of your top values, you’re going to live in a cycle of misery. On top of that, if you are doing something you hate every day, or week for that matter, you will start to hate it more and more over time which will not only be horrible for you but also your co-workers because of your attitude.


If you find something you are super passionate about as a job, you may be able to call it a hobby that pays.  When you wake up you will be excited to work and nothing will stop you from getting work done.


My favorite part of finding a passionate job, that you can go places with,  is not only the end result is enjoyable but the whole journey is a fun and exciting.


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Meditation Can Help Combat ADHD And Dyslexia

Do you happen to have ADHD or Dyslexia? Reading and writing can be an absolute headache with both of these learning disabilities. Dyslexia makes reading and writing so much harder while ADHD makes it really hard to concentrate. Luckily I have found that mindfulness meditation may be able to help you or someone you know with one of these learning disabilities.


In case, you are not familiar with mindfulness meditation it is the act of being fully and attentively in the moment. Normally you will follow the breath as an object of awareness and allow the breath to naturally flow without controlling it. Over the years mediation has been becoming increasingly popular because scientists have been putting a lot of research into it and finding many benefits.


Proven Benefits to Meditation:

  • Lowers blood pressure
  • Lowers the level of blood lactate
  • Decreases tension pain
  • Increases Serotonin production
  • Boosts immunity
  • Increases energy level
  • Decreases anxiety and depression
  • Emotional stability
  • Creativity
  • Happiness
  • Peace of mind
  • Develops Intuition
  • Issues become smaller
  • Mind Sharpens


Recently I came across a great study , supported by the Israel Science Foundation, Lieselotte Adler Laboratory for Research on Child Development band by the Australian Research Council Centre of Excellence for Cognition and its Disorders. The study was written by Ricardo Tarrasch, Zohar Berman and Naama Friedmann about the effects of a Mindfulness-Based Stress Reduction Intervention (MBSR) on reading, attention, and psychological well-being among people with developmental dyslexia and attention deficits.


To answer the question, “Which types of errors and dyslexia’s are affected by MBSR”  they tested, using an extensive battery of reading tests, whether each participant had dyslexia and which error types he or she makes and compared the rate of each error before and after the Mindfulness-Based Stress Reduction Intervention .  From this they could find out which errors were being improved after the MBSR.


A similar approach was used to evaluate attention disorders: An evaluation was done on the participants sustained, selective, executive and orienting of attention to assess whether they had attention disorders and if so, which functions were impaired. They then evaluated the effect of MBSR on each of the attention functions. Psychological measures including mindfulness, stress, reflection and rumination, life satisfaction, depression, anxiety and sleep-disturbances were also evaluated.


The results showed that letter-migrations within and between words and vowel letter errors did not decrease. However, fewer participants made errors with a significant reduction of 19% of their original errors. Therefore, mindfulness does help with reading. The study states that: the improvement in reading is probably from improved sustained attention.


On top of the participants increase in reading skills they experienced a significant improvement in perceived stress, rumination, depression, state-anxiety and sleep-disturbances.


In conclusion, this is one of many studies showcasing the amazing benefits of mediating and how it can help improve or even fix many areas in your life. It’s real simple to start practicing meditation. All you need to do is set a routine for practicing. Many people will argue that they don’t have enough time to meditate but what they are missing is that you don’t have to meditate an hour a day. It could be as little as five minutes in the morning. I guarantee, you will experience the benefits however little time you may dedicate to the practice.


Access the whole study from the following URL:

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