How to Get Better Sleep with These Foolproof Formulas

Black man in jean jacket and maroon hoodie naps on a park bench during autumn.

Anxious thoughts race through your mind; you can’t get comfortable. For the thirtieth time in thirty minutes, you check the clock to calculate how much sleep you can still get if you conk out…now.  No, wait: now. No, wait….

Everyone knows quality sleep is crucial, yet few net those six to eight hours needed for good health, improved performance, stabilize moods, and overall better stress management. If you’re struggling from sundown to sun-up, here are some foolproof formulas to get better sleep.

 

 

Pro-Sleep Daytime Habits

A bright yellow alarm clock amidst scattered objects on a white bed.

 

Good sleep actually starts while you’re still awake. Incorporating these healthy habits into your daytime routine will help you rest much better when you hit the hay.

 

  • The light of day.  Get a hefty dose of natural light early in the day. Circadian rhythms are basically internal clocks, and sunlight prompts the brain to realize, “Hey, it’s morning.” Not only will you fall asleep more easily come nightfall, but you’ll also wake more easily the next morning.

 

  • Exercise.  Like sunlight, movement prompts the brain to wake up…and tell the rest of the body to follow suit.  Endorphins also result in a better mood, and other hormonal functions will optimize with regular exercise (including melatonin).  Move your body; it doesn’t really matter how.  Aim for 20 to 30 minutes of easy exercise daily, if possible, but avoid doing it within an hour of bedtime.  This can keep your body from settling down and actually delay sleep.

 

  • A caffeine-free evening.  Keep your coffee or any other caffeinated beverage to the first part of your day (no later than noon, based on most people’s metabolisms and the half-life of caffeine).  No after-dinner s’mores when your camping so try some healthier caffeine-free options instead. Lastly, a ten-minute power nap will do way more for that afternoon slump than another espresso, anyway.

 

  • Early evening meal.  Snacks are tempting when you’re tired, but think twice: late-night meals confuse your circadian rhythm into wakefulness. Furthermore, it puts extra work on your body to digest during a time it needs to rest.  Avoid heavy dinners, too. Light and healthy options are easier on your digestive system, and will help you wake up feeling refreshed, not bogged-down and bloated.

 

A dog snuggles with his owner underneath a comforter.

 

  • An off-limits bed.  The bed may look like one big, comfy couch, but try to reserve it exclusively for sleeping (and maybe one other…ahem, activity).  Overall, you want your brain to associate your bed with sleep, not Netflix binges or answering work emails.

 

  • A focused mind.  If your brain is constantly looking for stimulation during the day, it will do the same at night. Focus on one task at a time whenever possible. Don’t interrupt your flow by checking your texts and Instagram constantly; instead, set timers so you can take breaks and switch tasks more thoroughly. Lastly, let your mind relax throughout the day.  Ten minutes of “zoning out” or meditating will prime it to shut off come nighttime.

 

  • Low-stress levels.  Identify your biggest stressors and work on reducing them. Manage your thoughts and talk to people about your stress. Delegate responsibilities to other people. Do whatever you need to lower those stress levels. If you don’t get a moment of peace during the day, you won’t find peace at night.

 

Ultimately, better sleep requires better discipline. While changing your routines will be hard, one or two alterations at a time will add up to impressive, noticeable results in the quality of your sleep.

Once your daytime habits are optimized, it’s time to take a long, objective look at your nighttime routines and overall sleep hygiene.

 

A young woman in a tank top and sleep pants stretches in the morning.

Tips to Optimize Your Sleep Schedule and Routine

Consistency is key, here. Tighten the straps on your armor, sleep warrior: you can do this!

 

  • Reduced light exposure.  Once the sun is gone, limit your exposure to all light sources. This avoids “tricking” your brain into believing daylight has magically extended, and encourages the production of melatonin.  Note: this doesn’t mean you have to live like the Amish after sundown. Simply eliminating screens (any device that emits blue light, like phones and tablets) will make a huge difference. Try to use less lamplight, too, and swap that T.V. binge before bed for some quality time with your favorite comedy book.

 

  • Consistent bedtime.  Your mom was onto something with that annoying bedtime nonsense of hers. Time to get back to your roots: set an alarm on your phone to start your evening routine at the same time, every night.

 

  • Consistent wake time.  Setting an alarm to wake you up is common. What about the weekend though? Are you letting yourself sleep in till ten? That alarm should go off every single day.  While an extra thirty minutes or so is fine, waking hours past your usual alarm sets you up for failure come Monday. If you must play catch-up on lost sleep, go to bed earlier instead of sleeping later; it wreaks less havoc on your circadian rhythm.

 

A woman with her hair in a bun sleeps peacefully in early morning.

 

  • Pre-Bedtime routine.  There are probably a few things you do every night before getting into bed. For example, you might shower, brush your teeth, and then read a book. Keep this at the same time every day and you are on your way to better sleep. Meditation, listening to calm music, or writing in a journal are also good ideas. Just pick one activity and add it to what you have now.

 

  • Notebook next to your bed.  A lot of sleep problems arise from anxiety. You might have the next day’s treacherous to-do list racing through your mind. Or maybe it is the argument you had that keeps playing over and over.

 

Grab a pencil and write down the to-do list. Write down what you want to say to your boyfriend. Promise yourself you will come back to it tomorrow. This helps to relieve yourself of the responsibility of your problems for the night.

Don’t overwhelm yourself with all of these changes at once. That will make it too tempting to give up. Add one thing at a time until your formula has given you the sleep solution you’re after.

 

Ideal Sleep Environment

A pristine bedroom in dark grays and browns with low light for ideal sleep.

 

Finally, great sleep requires the right sleep environment.  These are all the things your brain needs to finally stop the stewing, and everything your body needs to unwind after a long day.

 

  • Comfortable bed.  Backaches, knee problems, neck pain: some of these ailments might be attributable to that lackluster office chair or poor posture, but a good bed should never leave you in pain. If you wake up aching, it’s time to reevaluate your mattress.

 

Young brunette woman in bright red hoodie naps with her head on a couch armrest.

 

  • Quiet.  Some nighttime noise is unavoidable (you can’t control those rowdy upstairs neighbors), but try to eliminate any sound you can. Tighten dripping faucets, shut off the television, and crank up a white noise machine to cover the rest.

 

  • Low temperature.  Keep your thermostat at or below 68 degrees at night.  People sleep best in a cool, dark place.

 

  • Lights off.  Speaking of darkness: eliminate all sources of light from the bedroom. A blackout curtain will work wonders on those city lights (or even just the moon), and a T-shirt thrown over the pesky neon alarm clock will help, too.  And if you’re the type to sleep with the television on, that’s a definite don’t.  Even if you still fall asleep quickly with it on, you’re probably getting less REM and waking partially throughout the night. Finally, if and when you have to get up during the night, keep lights low or off to avoid waking yourself up too much.

 

  • Clean room.  A clutter-free space will help your brain associate the space with sleep, and the serenity of a clean, organized room may even help you relax faster.

 

Quality sleep may seem hopeless, but remember: it’s a science, and can therefore be distilled down to basic formulas. Just as one bad habit can throw the rest off, so can one positive change impact your entire wellbeing.

With enough practice, good sleep routines will become second nature, and you’ll get better sleep without even having to think about it.

Sources
https://www.health.harvard.edu/sleep/8-secrets-to-a-good-nights-sleep
https://www.sleepfoundation.org/articles/healthy-sleep-tips
https://www.healthline.com/nutrition/17-tips-to-sleep-better#1.-Increase-bright-light-exposure-during-the-day

4 Delicious Dinner Recipes for Cooking on A Budget

Blonde woman in an apron cooking dinner on an island covered with checkered tablecloth.

Home-cooked dinners shouldn’t be expensive. They should be delicious, straightforward, and, above all else, affordable. Additionally, many recipes are able to be tweaked to accommodate vegetarians or vegans. Here are four delicious budget dinner recipes to cook when your wallet (and stomach) is nearing empty, and that gas station snack or your favorite ramen just won’t do the trick.

 

Tortilla Pizza

Tortilla Pizza topped with sauce, cheese, and pepperoni on wooden countertop before baking.

When looking for a quick dinner, most people immediately think of ordering pizza. Sure, that $5.99 deal sounds enticing, but the total adds up quickly after delivery fees and tip.

You could always buy the dough and make a pizza from scratch, but let’s be honest: the convenience factor goes way down with a messy endeavor like that.

That’s where this tortilla pizza comes to the rescue. So versatile, incredibly quick, and requiring very little cleanup, this recipe will become a budget-meal staple in frugal households.

All you really need are 3 ingredients: tortillas, pizza sauce, and shredded cheese. That’s it! If you’re looking to get fancy, though, you can add toppings or spices for a personalized pizza that’s sure to satisfy.

 

Ingredients:

8-inch flour tortillas
Shredded cheddar cheese
Shredded mozzarella cheese
Pizza sauce
Oregano, salt, and pepper to taste

 

Directions:

  1. Turn the oven broiler on and place a cast iron skillet on a burner over medium-high heat.
  2. While the burner is heating up, place your flour tortilla onto the skillet. Take a spoonful of pizza sauce and spread it over the top of the tortilla, leaving about a half-inch from the edge for the “crust.”
  3. Take a half-handful of shredded cheddar and a half-handful of shredded mozzarella and spread it evenly around the pizza.
  4. Place the entire skillet and pizza in the oven for about 90 seconds to let the cheese melt and allow the tortilla to crunch up.
  5. Remove pizza from the oven.  Sprinkle with oregano, salt, and pepper to taste.

 

Buttered Egg Noodles

Buttered Egg Noodles on a tan ceramic plate at a table set for dinner with grapes and rolls.

Pastas (and carbs in general) are a great choice for a budget dinner. Egg noodles are some of the cheapest pasta out there, but have a delicacy and flavor that makes them an ideal match for almost any sauce, soup…or even some classic butter and salt.

 

Ingredients:

16 ounces of egg noodles
¼ cup (half stick) of butter
Salt and pepper
Parsley

Directions:

  1. Boil about 4 quarts of water in a large pot over high heat. Add a dash of salt and stir.
  2. When the water is boiling, add the egg noodles and cook until desired firmness – usually around 8 to 10 minutes.
  3. Drain the water, but do not rinse the noodles! Add the butter to the hot egg noodles and toss until the butter is melted. Season with salt and pepper to taste.
  4. Serve in a bowl and garnish with parsley.

 

Oven-Baked Chicken with Rice Pilaf

Baked chicken and rice on a white plate on top of a bamboo placemat.

Don’t assume you have to break the bank to include some meat on the menu. Chicken can be inexpensive and elegant, for savvy shoppers who know where to score good deals.

For this dish, bone-in chicken thighs are recommended: they’re a great value for the price, particularly when paired with a cheap but fancy rice pilaf.

 

Ingredients:

1 lb. bone-in chicken thighs with skin
Salt and pepper
Garlic powder
Onion powder
Paprika
Near East Rice Pilaf Mix

 

Directions:

  1. Preheat the oven to 375°F. Coat the bottom of a metal pan in olive or vegetable oil.
  2. Pat dry the chicken thighs and season both sides generously with salt, pepper, garlic powder, onion powder, and paprika. Make sure to season underneath the skin!
  3. Place the chicken onto the pan, skin-side down, taking care to not overlap the chicken.
  4. Insert the pan into the oven for 15 minutes. After 15 minutes, flip the chicken and insert for another 15 minutes or until the internal temperature reaches 165°F and the juices run clear.
  5. Turn the broiler on until the chicken’s skin reaches desired crispness.
  6. Prepare the Rice Pilaf Mix according to the box over the stove or in a microwave. Serve the chicken and rice pilaf together.

 

Fried Rice

Fried rice with vegetables in a light green bowl on a white plank table with chopsticks.

Without a doubt, fried rice is one of the best budget dinner recipes to cook at home.  Entirely customizable to your tastes and ingredients, it’s a bit of a “catch all” dish. It allows you to use those wilting veggies and random leftovers nobody seems to want. If you’re feeling extra adventurous, you can pair your fried rice with a hot bowl of ramen.

It’s also convenient, cooked in a single pan or wok and served in bowls (and less dishes is always a good thing).

Keep in mind that creativity really makes this dish. That last bit of rotisserie chicken or leftover steak from Tuesday don’t have to wait out the clock until trash day: toss them in and fry them up!

 

Ingredients:

3 cups of cooked, day-old white rice; can also refrigerate fresh rice on a cookie sheet until cold
1 bag of frozen vegetables (peas, carrots, and corn); can substitute fresh or canned, if drained completely
3 eggs
2 tbsp minced garlic
Soy sauce
Sesame oil

Directions:

  1. The day before you make the fried rice, cook your white rice and throw it in the refrigerator to dry it out. You can skip this step and use fresher rice, but beware: your fried rice may get sticky!
  2. In a large skillet over medium heat, drizzle sesame oil. Add minced garlic and stir until fragrant.
  3. Add the rice in clumps and stir.
  4. Continue frying the rice for about 5 to 8 minutes, or until the rice is warmed and very slightly browned.
  5. Mix in the frozen vegetables, then pour in about a 1/3 cup of soy sauce. Stir.
  6. After about 3 minutes, push the fried rice to the edges of the pan to create an opening in the middle. Add the eggs and beat. Stir the rice into the eggs and continue mixing until the eggs are thoroughly cooked.
  7. Add more soy sauce if needed and enjoy!

 

via GIPHY

These budget dinner recipes leave plenty of room for creativity, so the next time you’re watching your favorite food documentary and your creativity strikes, or even if you’re just feeling a little bored and you’re looking for something to do, feel free to substitute ingredients and add others when the pantry and fridge aren’t as well-stocked as you’d prefer.

 

IN THE BIG CITY

IN THE BIG CITY

Far far away, behind the word mountains, far from the countries Vokalia and Consonantia, there live the blind texts. Separated they live in Bookmarksgrove right at the coast of the Semantics, a large language ocean.

A small river named Duden flows by their place and supplies it with the necessary regelialia. It is a paradisematic country, in which roasted parts of sentences fly into your mouth.

Even the all-powerful Pointing has no control about the blind texts it is an almost unorthographic life One day however a small line of blind text by the name of Lorem Ipsum decided to leave for the far World of Grammar.

The Big Oxmox advised her not to do so, because there were thousands of bad Commas, wild Question Marks and devious Semikoli, but the Little Blind Text didn’t listen. She packed her seven versalia, put her initial into the belt and made herself on the way.

When she reached the first hills of the Italic Mountains, she had a last view back on the skyline of her hometown Bookmarksgrove, the headline of Alphabet Village and the subline of her own road, the Line Lane. Pityful a rethoric question ran over her cheek, then

Hotel construction tiltshift timelapse

Hotel construction tiltshift timelapse

Far far away, behind the word mountains, far from the countries Vokalia and Consonantia, there live the blind texts. Separated they live in Bookmarksgrove right at the coast of the Semantics, a large language ocean.

A small river named Duden flows by their place and supplies it with the necessary regelialia. It is a paradisematic country, in which roasted parts of sentences fly into your mouth.

Even the all-powerful Pointing has no control about the blind texts it is an almost unorthographic life One day however a small line of blind text by the name of Lorem Ipsum decided to leave for the far World of Grammar.

When she reached the first hills of the Italic Mountains, she had a last view back on the skyline of her hometown Bookmarksgrove, the headline of Alphabet Village and the subline of her own road, the Line Lane. Pityful a rethoric question ran over her cheek, then

Refurbishment Or Innovation

Refurbishment Or Innovation

Far far away, behind the word mountains, far from the countries Vokalia and Consonantia, there live the blind texts. Separated they live in Bookmarksgrove right at the coast of the Semantics, a large language ocean.

A small river named Duden flows by their place and supplies it with the necessary regelialia. It is a paradisematic country, in which roasted parts of sentences fly into your mouth.

Even the all-powerful Pointing has no control about the blind texts it is an almost unorthographic life One day however a small line of blind text by the name of Lorem Ipsum decided to leave for the far World of Grammar.

When she reached the first hills of the Italic Mountains, she had a last view back on the skyline of her hometown Bookmarksgrove, the headline of Alphabet Village and the subline of her own road, the Line Lane. Pityful a rethoric question ran over her cheek, then

Bibendum cursus

Bibendum cursus

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Aliquam luctus

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Fusce quis volutpat enim, quis mattis erat. Nulla facilisi. Nulla dapibus nisl a odio hendrerit, sit amet semper ex tristique. Praesent et enim erat. Suspendisse mollis tincidunt bibendum. Integer posuere tortor ac volutpat efficitur. Nunc felis augue, maximus at velit vel, pulvinar bibendum ipsum. Interdum et malesuada fames ac ante ipsum primis in faucibus. Nulla facilisi. Ut vel libero neque.

Udeko Mountain

Udeko Mountain

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