15 Effortless Tips To Have A Good Sleep

On Sunday evenings I always have got problems in fallings asleep and I know that this is because in weekends I can not stick to my regular sleep schedule. However, their are some people who struggle with sleeping a lot, so here are my tips how to achieve a relaxing sleep.

1. Regular sleep schedule

Your body is used to special times when he has to sleep and when he has to wake up. The problem is that even a weekend is enough to put our body out of our regular schedule. Therefore, try to stick to your schedule as exact as possible and try to go to bed not more than 1 hour later than your usual bed time.

2. Bedtime ritual to relax

Before going to bed, a certain ritual can help you to give you the signal that it is now time to relax. I personally read a book or just prepare some stuff for school.

3. Keep the temperature right

A too hot or a too cold room can really effect your sleep. The ideal temperature is 18°C or 64F!

4. Keep noise down

The noisy traffic caused by cars, planes or trains will effect your sleep even when it is just unconsciously! Therefore, make sure that you don't live close to a large street when you want to buy/rent a house/flat, your windows are closed or wear ohropax. 

5. Comfortable bed

A night in an uncomfortable position can be the pure horror. If you don't like your pillow, your blanket or your mattress then invest in a good one! It will make a difference!

6. Cut down on caffein

Caffein will effect your sleep even after drinking coffee 10-12 hours! The same thing applies to drinking tea!

7. Avoid alcohol

Even though a lot of people believe in certain effects of the alcohol so that one can sleep better, this isn't true! It could be possible that you can feel asleep faster, but the sleep is much lighter and superficial than a regular one. Thus, you will wake up more often during the night which isn't a relaxing sleep!

8. Forget the stress and start to relax

Before go to bed, it is important to not worry about the daily stress which we all have. Progressive muscle relaxation, mediation or deep breathing can help you with that! 

9. Avoid thinking: "I have to sleep right now!"

Putting yourself under pressure by forcing yourself to sleep right now may have just the opposite effect on you. Rather say to yourself: "My goal it to relax!"

10. Visual a peaceful place

In order not to think about sleeping all the time AND in order not to think about your tasks, work etc. visual a peaceful place where you feel really comfortable. Don't think about something exciting just a calming story like a fantasy trip. This might sound a little bit weird, but this really works to stop the stream of thoughts in your head.

11. Write down your thoughts

When you are brainstorming in your bred or you get a fantastic idea there, then just take a piece of paper and write quickly a note. When you wake up, you will remember your thoughts and you don't have to worry about one idea the whole night. And don't forget, you will be much more productive in the morning!

12. Turn off TV&computer

Lots of people watch TV in order to fell asleep, but the Tv which its bright light suppress the melatonin so we our bay doesn't get the signal to sleep. Also, a TV can be really stirring just the opposite of relaxing.

13. Don't read from a backlit gadget (e.g. IPad)

The same thing like a TV, a backlit gadget will suppress your melatonin, thus your body doesn't want to sleep. I would suggest to read a normal book or a kindle which is written in E-Ink.

14. Avoid bright lights

As a I have already mentioned above, bright lights suppress your melatonin. Before going to bed try to dim your light or use just a smaller or softer light, so that your room doesn't shine in a really bright light.

15. Make sure that your room is dark

Lastly, the easiest advice, make sure that your room is dark. Even though it is as simple and really clear for a lot of people, it is really important to shut out every single light. Buy some thick curtains or a shutter, hang a towel over monitors and or switch off any gadgets that have a standby light or general light. Once your eyes got used to the dark, you will really notice these lights and they will irritate you form sleeping. Also, when you want to sleep a little but longer and the sun rises, you can forget your sleep!

I hope these tips will help you!

I have to mention that I could definitely improve my quality of sleep!

What do you have for tips?

The Surprising & Unexpected Effects of Passing Final Exams

Firstly, hey everyone!

I hope you have a lovely day and perhaps you experience a sunny spring day somewhere whereas the weather here sucks so much. However, let's go back to the topic.

So basically, after finishing my written final exams and have been forced to stick to a tough and disciplined time schedule, I experienced a huge progress in my private management. Before this huge study time, I totally freaked out when I had to do two things in a time and was incapable of behaving spontaneous, flexible or open to new topics as they caused so much stress for me.
Now, after my exams, I am so much better in time-managment, in fact, I don't delay any task that I have to do, I stay rather focused and rational. Therefore, I can complete much more tasks on a daily or weekly basis than I ever could without being stressed and additionally, staying open for new tasks.

In detail, I am able to handle 5 important aspects in my life without neglecting any of them. I do everything for my school and all extra work including homework, presentation etc. and I can keep social contacts to all my friends and beloved for the first time, also arranging some private meetings with doctors etc. I am also able to do a cardio & strength workout plan that needs quite a bit of time and find some time for my hobbies or just some plain free-time. Of course, there are days were I am not able to do one of these things, but in general, I am pretty good in keeping it in balance. I never thought that I might be able to handle all of this, perhaps it has something to do with the patience and calmness that I get after running.

Nevertheless, I am really satisfied with this balance and my ability to handle all of my important things. I think, it is all about balance and finding the daily routine that works best for you. Thus, you can even "multi-task" when you have a full-time job and I highly recommend working on this as it really reduces stress and this constant dissatisfaction that I have experienced.
So tell me whether you find it hard to handle everything in your life? 

Wish you a stress-free day! 

Love,

Life Update: Abitur, Study, Moving Out, Boyfriend,...

Hello everybody!

I hope you are doing well!
I wanted to give you a little update of my life, what is going on, what happened and what are my plan for the future as I haven't done such a post for a really long. Or have I ever done such a post? Anyway.
As some of you might have heard, I have finished my final exams which means that I still have to pass my oral exams in June and obviously have to pass both tests and then I am done. But let's say that the written part was the toughest one and after months of learning I am finally relieved. The problem is that I seriously don't know what I have to do in my free time. I had to set aside most of my hobbies or any deep pleasures and reading a normal book made me feel that I forget everything that I have learned. So now, I actually could do everything, but still can't enjoy the hobbies as I still have the longing to do something efficient or effective.

The next huge step is that I am going to move into my own flat. Okay, it's not going to happen before September, but this step, which also includes starting to study, opens up a complete new chapter in my life resp. is a complete new life. This step gives me more freedom and independence, but also means that I have more responsibilities, tasks and have to do more serious decisions and stand for them. I think you call this growing up or maturity and I am excited and a bit scared of this new chapter in the same time. However, this may allow me to become more self-confident and to do what I want.

Another step is to incorporate a healthy and well-balanced diet into my eating plan when I live alone. I already eat quite healthy and I even think that this will become a bit easier as I decide what I buy and I usually don't buy sweets for my own, thus, there will be only "clean food" in my fridge. Hopefully ;)
And I assume a really clean and controlled eating plan will also push my fitness level to a next level. So I think about starting the ZCUT Program created by Zuzka Light once it is released in Europe while I am living a home and really get in the best shape I have ever been.

I also still want to change my attitude towards the life. Basically, I want to enjoy the life more, be more spontaneous, live the moment and not worry so much about everything and everyone. Just to be my own individual with my own personality, my own dreams and own longings -  just to be authentic. I started with this project last year and I did a lot of progresses and learned to enjoy my life with all senses. The only step that is missing is finding a proper and serious relationship. I don't want to talk about my past relationships, I want to look forward and the thing is that I was so busy because of my Abitur and was a bit too focused on school in the past. So yes, I am ready to love someone as I learned to love myself! ;)

Okay, before I start to talk about god and the world, I just stop here, but I hope you liked this little life update. Tell me what has been going on in your life and what had been your experiences when you were moving out?

Wish you a wonderful day! Love,

School Stress + My Personal Fitness Timetable

I know that a lot of people are talking about stress and I never believed that I am going to suffer this symptom.

I believed in this myth before I came into my second to last year of school.

It is the pure horror!

You have got 4 weeks of rest where you don't write any exam and then there comes the four exam-weeks and you are basically dead. You just live for school, you don't have any free time, no hobbies, you don't have even the time to go to the doctor etc.

Last year I wasn't able to do sport because of a leg injury and I was even more stressed. For the first time in my life I has real stress symptoms: headache, backache, terrible nausea, stomachaches and I even developed a lactose intolerance!

Thus, I wanted to prevent any of these symptoms by creating my own personal fitness timetable and I really stick to my plan so far!

I set realistic dates so that I am able to learn for my exams as well. Even though it isn't always that easy to stick to this timetable and the stress seems to overwhelm me, I want to follow this. Otherwise I would develop all my symptoms  again.

So this is just my quick check in. I hope you understand that I don't have so much time right now. Do you have a fitness timetable?

All the best,