How to Have a Good Night's Sleep

Having trouble sleeping? The long term effects of sleep deprivation can leave you physically and emotionally drained as much as waking life can. Sleep is vital and having restful sleep helps your body to re-energize and heal itself while your mind wanders around dreamland. Here's a definitive guide to getting the best night's sleep possible.

 Method 1: Developing a Schedule & Routine
1. Set a regular bedtime and wake-up time. For every single day of the week (weekends included), what time would be best for you to go to sleep and wake up? Keep in mind you want to squeeze in around 8 hours of sleep a night. If that means going to bed at 11, well, that means going to bed at 11. The idea here is that you'll be training your brain (that's why it has to be an everyday thing). When 11 PM rolls around, you'll enter automatic shut down. And then when 7 AM comes up, up and at 'em you'll be! What times would be ideal for you?. Adults need 7 to 9 hours, on average; however, if you're under 18, you need at least 8.5 -- probably more.

2. Stick to that time every day. Alright, so you've decided that you need to be up by 7 for work, so to get 8 hours of sleep a night you need to go to bed by 11. For starters, cancel all your late night plans, at least for the next two weeks or so. You must go to bed at that time and get up at that time. That's the only way it'll become easy to fall asleep and stay asleep.

• Yep, weekends, too. If you spend two days waking up at 10 instead of 7, when Monday rolls around you won't feel so well-rested with that super early wake-up call. Again -- this is just until this pattern is established. You'll get some wiggle room in a bit.

3. Nap smart. Alright, so going to bed at 11 and getting up at 7 might happen in a perfect world (or in that ol' philosophical vacuum), but your life is full of noise, friends, kids, and other things that are keeping you from having the schedule you'd like. So when you need a nap to hit that 8 hour mark, do so. But don't overdo it! You'll be up all night.

• Napping will be more beneficial to you that sleeping more when you finally do go to bed. Again, you want to keep to that schedule as much as possible. If you're running on empty, nap during the early hours of the day to catch up. Then, resume your schedule as normal.

4. Find your natural sleep schedule. On the off chance you have the power to do whatever the heck you want and could sleep till the cows came home if it so compelled you without incurring any consequences (really irritating the boss, for example), experiment with your body's natural sleep rhythms. Don't set the alarm for two weeks and go to bed when you get tired (but within a similar time frame every day). What times do you gravitate to? When does your body cue you for sleep and wakefulness?

• Everyone will be a little bit different. After a week or two, you may find that you naturally awaken at 8 AM (or 9, or 10). If you have the ability to do so, keep your schedule as close to your natural one as possible. It's what's best for you!

5. Establish a pre-sleep routine. Another way to cue your body for sleep is to do activities every night that wind you down and get you in the sleep zone. Experiment with a few -- what's the most relaxing for you? Try taking a warm bath. Use calming scents, not invigorating ones.
 Listen to calming music. This has the added benefit of drowning out the unwanted sounds of the city, too!

• Read by soft light. Light is a huge no-no before bed, but if you keep it soft (more about this in a bit), that's fair game. Reading can adequately send you into hibernation mode (with the right book, of course).
• Stretch. Loosening up your body feels good any time of day, but it especially feels good before bed. Take them slowly and only do what's comfortable for your level of flexibility.
•  Do a simple hobby. A simple one, that is. Anything that involves you going on autopilot and sitting in a comfy chair probably qualifies.

6.  Use your bed just for sleep. Working in bed messes with your brain -- is it for work or relaxation? Climbing in may just make you run through your list of all the things you have to do. Make sure to keep everything elsewhere. Your bed should just be for sleeping. Make your bed comfy! Invest in some good pillows, a good comforter, and make sure it's big enough for you to toss and turn as you need to. If a dog or child is taking up your space, assert yourself! You need to spread out.

Method 2: Keeping Good Sleep Habits Throughout the Day
 1. Avoid caffeine. You may think that that can of soda at dinnertime is sufficient time for the effects to wear off, but science says it's not. It can last in your system for up to twelve hours.^[3] Heck, that means avoiding it at lunch! But at least science isn't taking away your morning cup of joe.

• In case it wasn't implied clearly enough, having loads of sugar isn't great for your sleepiness either. Even if you avoid the soda, stay away from the overly sugary juices and caffeine free but not sugar free beverages, too.

 2. Quit smoking. Not including the other obvious reasons you should quit smoking, nicotine can also interrupt your sleep schedule -- it's a stimulant. What's more, you may wake up in the middle of the night with a nicotine craving. That's no good for your sleep cycles, either.

3. Get enough light in your day. Whether that means going for your lunch in the park or just throwing open all the curtains, make sure your brain gets stimulated by enough daylight. The sun is a natural cue to your brain that it's time to wake up. Need an excuse to walk the dog? There you go! Remove your sunglasses in the morning for an instant, "WOAH, I'M AWAKE" feeling. The more your eyes can soak in, the better. And if you've got a case of the winter woes, think of investing in a light therapy box. It causes your body to release melatonin the same way the sun does. 

 4. Keep dinner light. When you go to bed, you want to neither be hungry or stuffed -- either feeling can keep you awake. So if you tend to eat your dinner late, this is even more important. The alternative is going to bed later, but you don't want that either! Rich, fatty foods are harder for the stomach to digest. The heavier the food, the more conscious of it you'll be, making it harder to fall asleep. And be wary of spicy foods -- heartburn is just as unpleasant at night as it is during the day
  

HOW TO RESPECT YOURSELF

A lack of self-respect can prevent you from fulfilling your potential and developing healthy relationships that don’t devolve into power struggles. Take the following steps to learn how to respect yourself.

1. Think about what it means to respect someone. The qualities that we respect vary from person to person, and the way we express it varies from culture to culture. Generally, we respect people who have more experience and are more accomplished than ourselves. But there is also a basic level of respect that most people will agree is a right, and does not need to be earned. Consider what that kind of respect (which we'll refer to as basic respect) entails. Here are some widely agreed upon signals of respect:

• You don't steal from, harm, or insult them.
• You are honest with them.
• You listen to what they say, consider their opinion, and avoid interrupting them.

2. Practice basic respect towards yourself. We often do things to ourselves that we would never dream of doing to someone we care about. (When’s the last time you called a friend ugly, told them they weren’t good enough, discouraged them from following their dreams, or sabotaged their happiness?) Whatever you believe to be respect, apply it to yourself. Don't harm yourself. Don't insult yourself. Don't steal from yourself (like recklessly putting everything on credit; you're essentially taking money from your future self, because you'll have to pay up eventually). Be honest with yourself. Develop your own opinions (see How to Be a Skeptic and How to Think for Yourself) and don’t be afraid to stand by them. 

3. Recognize when people disrespect you and take steps to stop it. A person with self respect doesn't allow others to treat them badly, and would rather not associate with someone who is disrespectful. This might seem obvious, but there are many times when we accept being treated badly (in both big and small ways) because we believe the person doesn't know any better, or because we're not willing to let that person go, or because we're too down on ourselves to believe we deserve better. When someone doesn't give you basic respect, you need to be able to say, in one way or another, "You just disrespected me and that's not acceptable to me. If you don't respect me, I won't spend time with you anymore." Can you say that, and mean it? Can you turn your back on someone who's clearly shown that they don't respect you? Once you do, you'll feel your sense of self-respect go up.

• How to Recognize a Manipulative or Controlling Relationship - It can be hard to see when a person close to us is being disrespectful, especially if they're subtle and sneaky and it's been going on for a long time.
• How to Stop Being Needy - Many times in dating or friendships we let people walk all over us because we feel needy.
• How to Stop Being a People Pleaser - Paying attention to everyone else's needs but your own is a classic sign of low self-respect.
• How to Practice Nonviolent Communication - When you do confront someone about their disrespectful behavior, try to stick to these communication guidelines.

 4. Take care of your body. A person who neglects their health fails to see how lucky they are to be alive. When you make an effort to keep your body in good working order, you'll not only feel better physically, but you'll also feel a sense of pride. Respecting your body also means not insulting it for what it is, naturally. Make an effort to get fit and stay healthy, but don't trash yourself over the things you can't control, like your proportions. Focus on the things you can change and improve, and do it because it feels good, not because you think you're not "good enough" the way you are.

5. Get to know yourself. The more you understand about yourself, the more you'll see and appreciate how unique you really are, and the more you'll respect yourself. Discover your principles, personality, and talents. Stop pandering to other people's approval and start developing your own standards. Someone else might respect a fancy title, but you might respect creativity. Whose opinion matters more, in this case?

HOW TO KISS

This Blog Is To People Who Might Find It Awkward To State How They Really Feel When It Comes To Kissing Their Partner And Hints On How To Go About It. 

I'm Sure You Remember How Your First Experience Was And A Lot Of Awkward Things That Happened When You Wanted To KissYour Partner, How Sweaty You Got, How Fast Your Heart Raced, How You Couldn't Put Together The Right Words To Tell Your Partner How You Really Feel Even When You Don't Have Enough Experience. 

1. Drop hints that you're interested. You can put out some subtle signals that you're angling for a kiss without coming right out and saying it. Here's how to communicate it romantically:

• Get caught looking (briefly) at the other person's lips.
• Don't purse your lips. Keep them softly parted — not so much that you could breathe comfortably through the opening, but enough that you could bite your bottom lip easily.
• Make your mouth appealing. Use chapstick or lipgloss to smooth over flaky lips, and keep your breath fresh with mints or spray. Avoid gum, which you might have to spit out awkwardly if the other person goes in for a kiss.

2. Break the kiss barrier (optional). If you're feeling brave, test the waters with a small kiss on the hand or the cheek. If the other person seems interested, it's probably safe to proceed with a kiss on the mouth.

• If you're kissing a girl: Take her hand and slowly lift it to your mouth. Gently press your lips into the back of your hand for 2 or 3 seconds before breaking away.
• If you're kissing a guy: Lean in and plant a 2- or 3-second kiss on his cheek. Keep your lips soft, and avoid puckering like you would if you were kissing a family member. If you want your intentions to be extra clear, aim for the part of his cheek just to the side of his lips.

3. Set the mood with a romantic compliment. Go big and pay the other person the sincerest compliment you can think of. If you get it right, the other person might take the lead and lean in to kiss you.

• Say it in an intimate way. Lower the volume and tone of your voice slightly, and lock eyes. Not only does this communicate that you have deep feelings for this person, it entices him or her to come closer to hear you.
• Focus on an alluring quality. Even if you truly think that your date is an amazing basketball player, now might not be the best time to bring it up. Instead, base your compliment on how you see your date as a romantic partner. Here are some possibilities you can try:
  • "You are SO beautiful."
  • "Your eyes drive me crazy."
  • "I love to see you smile."
  • "I can't even believe I'm lucky enough to be with you right now."

4. If all else fails, go for broke and state your intentions. If your date hasn't picked up on any of your hints and you're dying to lock lips, you might as well be straightforward and just ask if you can kiss him or her. Don't worry, though — you can be direct while still being romantic and compelling. Try these phrases if you're at a loss for words:

• "I'd love nothing more than to kiss you right now."
• "I'm sorry if this is too forward, but I'd really like to kiss you."
• "I want to kiss you so much that it is just about killing me."