by Tina Sendin December 16, 2019
10:00 PM. It’s bedtime. After a warm bath, you retreat to your favorite warm linen that smells as fresh as summertime. You lay down your comfortable bed and tuck yourself under the sheets. You turn off your bedside lamp before closing your eyes, ready to surrender yourself to REM.
Thoughts start to run wild. Ideas jump in. You remember something you forgot to do this morning. You recall some gossip your colleague told you. You feel a strong urge to check Instagram and see if it’s true. It’s like your mind is suddenly running a marathon, but your body is too tired from the marathon of meetings it has just gone through.
You try to get rid of thoughts. Hard. But thoughts keep running.
You give up and open your eyes. What’s the time?
And in the quiet of your dark, comfortable room, you hear yourself say…
Such a classic case of sleeplessness.
There are so many factors that could stop you from having your beauty sleep. When you go through it, you can’t help but feel a surge of helplessness.
And this feeling is valid. Various researchers say that poor quality of sleep leads to adverse effects on hormones, as well as your body’s physical and mental performance. [1, 2, 3, 4, 5] Reports show that the quality and amount of sleep has dipped, with many people going through the same thing that we just described above. [6, 7]
Hence it’s extremely important to sleep well.
Here are 6 ways on how to make sure you constantly get a good night’s sleep:
Did you know that the amount of light or natural sunlight in your room affects how well you sleep? Thanks to your body’s circadian rhythm, you’ve got a natural alarm clock that prompts your body to get up when there’s light streaming in your bedroom. [17, 18, 19, 20, 21]
A study shows that exposure to bright light reduces the time before insomnia patients can fall asleep by 83%.  Another shows that exposure to 2 hours of bright light improves the quantity of sleep by 2 hours, sleep efficiency by 80%. 
For more tips, you can watch this video on how to sleep better.
Here's to a good night's sleep tonight!
by Mark Miller July 08, 2021
Beginning an exercise program can be daunting, especially if you have never really been into fitness before.
Some people, when they exercise, strive for a bikini body. If you have a diving bell body, don't fret, you too can be helped by regular exercise. You can look better, but more important feel better if you eat right, exercise, and get enough sleep.
by Mark Miller July 06, 2021
You've heard running can help you slim down, help maintain heart and lung health, and keep your body strong. Those benefits alone can help you feel well mentally.
But did you know that running can also help lift your mood and even ward off depression? It can help you be more creative and productive and feel less stressed out.
No wonder about 50 million Americans, or 15 percent of the population, jog or run regularly!
by Mark Miller July 01, 2021
Whatever kind of intense exercise you do, whether running, weightlifting, team sports, or hard work, your body needs rest days.
In fact, Healthline says rest days are just as important as exercise days, and no regimen is complete without both exercise and rest. Rest enhances your energy and restores the body to full capacity.
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