Tag Archives: pro tips

May30

What To Know About Noses

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What To Know About Noses

Have you ever considered how complex and fascinating your nose really is? From its incredible ability to detect scents and aromas to its intricate network of nasal passages used for breathing, our noses serve us in so many amazing ways! Want to know more about noses? Read on!

All About Smell:

Our noses are our primary organ for sensing scents and aromas, containing millions of olfactory receptors to pick up even the faintest traces of fragrance in the air – from delicious food aromas to freshly cut grass, our noses provide us with new experiences every day!

Different Types of Smell:

There are two primary forms of smell, the sense of smell and gustation. Sense of smell refers to our ability to detect different odors without actually tasting them, usually accomplished through inhaling air through nostrils where it passes over olfactory receptors located within our nose that identify different aromas. Gustation on the other hand refers to tasting different flavors; this occurs when food particles or liquids come in contact with taste receptors located throughout our mouth and tongue connected directly with our brain which recognize sweet, sour, salty, and bitter flavors.

How Smell Affects Our Sense of Taste:

Taste and smell are intrinsically connected. Aromas from food travel through our nostrils when we eat, altering how we perceive flavor. Without being able to smell properly or having an allergy impending this ability, identifying various tastes may become harder; scent helps build stronger associations between taste and memory. For instance, baking cookies may bring back childhood memories or coffee aroma can remind us of weekend coffee dates.

Nasal Polyps:

Nasal polyps are small noncancerous growths in the nose and sinuses that are usually found among allergy or asthma sufferers. If they become large enough, nasal polyps can block airways limiting breathing. Medication such as corticosteroids may be prescribed, with surgery also being an option in certain instances to help improve smell and taste sensations. Becker ENT & Allergy experts suggest seeing an allergist for diagnosis and treatment of nasal polyps.

Nose Hygiene:

Proper nose hygiene can help maintain clear nasal passages and prevent infections; such as by washing with mild soap or saline solution, blowing gently, avoiding inserting anything up the nostrils, and keeping your hands away from the face in order to avoid spreading germs or bacteria into the nose. It’s essential to practice good nose hygiene if you want clear nasal passages and no infections occurring!

Health Benefits of Maintaining a Healthy Nose:

A healthy nose provides numerous health advantages. From improved breathing to protecting lungs by trapping dust particles and pollutants before they enter airways. Finally, having a well-functioning nose improves the sense of smell – crucial when it comes to detecting danger or warning signals!

Your nose is an integral component of overall health and should be treated as such. Taking good care now can ensure its continued wellness for years to come!

Featured Image By: Eli DeFaria on Unsplash

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May29

Easy Ways To Help Your Child’s Social Skills

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Easy Ways To Help Your Child’s Social Skills

It is highly beneficial for your children later in life if you help your child’s social skills as early as possible. Some experts agree that it is never too early to begin teaching your kids – some evidence suggests this can begin as early as in the womb, where babies can form attachments. To help your child’s social skills blossom, you can begin with some of these ideas:

Let them Mix with Other Kids:

An isolated child will find it hard to develop the necessary skills later for mingling with others. This can mean a harder time in school, college, and even carrying on into adulthood. Letting your kids mix with other children will help give them the confidence they need to speak to others, therefore avoiding social isolation. Daycare centers like Play and Learn School offer a wide range of activities to help your children in their vital early years of social skill development.

Engage with Your Kids:

A recent study in the UK found that 10% of children struggle with learning the social skills needed for the best possible education. But simply having your children engage with others helps build confidence, teaches them social responsibilities, and develops language skills. And this is easy to do. For example, have your children converse politely when someone enters your home. Also, teach them to say please and thank you. And above all, talk to your kids often.

Help Your Child’s Social Skills with Activities:

Bonding with your kids over a shared interest is one of the greatest joys of life. But it isn’t always the case that your kids will enjoy the same things as you and forcing them to take part in activities they don’t want to will cause great distress. It helps to expose your kids to a wide range of hobbies and activities, so they can find something they enjoy. Then, you can capitalize on this since they will be more willing to engage with other kids while doing something they like.

Teach by Example:

You play a massive role in the life of your children and kids learn most of what they do from their parents. For instance, your children will speak the way you do, treat people how they see you doing it, and even swear if you speak that way. So, your responsibility as a parent goes well beyond taking care of your children. You are the prime example of their social development. Leading by example can play a key role in helping them become more socially well-rounded.

Don’t Push Them Too Hard:

As a parent, you know there is a delicate balance between trying to get your children to do something they don’t really want to do. Forcing them into a situation can cause resistance. And over time, this builds into complete refusal. It’s the same for social activities. It is a good idea to expose kids to social activities and encounters. But some children are naturally shy, and forcing them to engage will make this worse. Let them engage when they feel more comfortable.

It can be tricky to help your child’s social skills develop properly. But you can help them along by having them mix with other kids, talking to them, and being patient for them to socialize more!

Featured Image By: Pexels

May24

Breathing Better With Asthma Or Allergies

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Breathing Better With Asthma Or Allergies

Many people with asthma and allergies can find it challenging to breathe normally all of the time. Occasionally, you get flares which makes it harder to inhale and exhale easily, the way you’d like. This can be super frustrating and, sometimes, downright scary. The good news is that there are several things you can do to improve your breathing and get back on the path to better health. Here’s what you need to know:

Use A Humidifier Or A Vaporizer:

One option is to use a humidifier or vaporizer. Dry air can irritate your airways and make them more inflamed and narrow. Adding some moisture to the air can help soothe your lungs and make it easier to breathe. The range of humidifiers and vaporizers on the market is extensive. Manufacturers equip them with different humidifying rates, letting you determine the moisture content of your rooms. You can use a humidifier or a vaporizer in your bedroom, living room, or even in your office if you have one at home. Just make sure that you clean it regularly to remove any bacteria. (Germs like to grow in water tanks).

Avoid Triggers:

The next step is to avoid anything that can trigger your asthma or allergies such as dust, pollen, smoke, pet dander, mold, and chemicals. That might sound like an impossible challenge, but you can now buy air purifiers to filter out the allergens in your home or workplace. You can also wear a mask when you go outside, particularly if you live in a polluted city. Just make sure you use a mask that is able to filter particulates.

Practice Breathing Exercises:

Another option is to practice breathing. Breathing exercises can help you strengthen your diaphragm and improve your lung capacity. They can also help you relax and reduce stress, which can worsen your breathing problems. Various techniques for deep breathing are available online. Consult them and see which works best for you.

Correct Any Physical Abnormalities:

Chronic allergies and asthma can cause physical changes in the body which, in turn, can lead to additional health issues. That’s why it is essential to treat a deviated septum or remove polyps from the nose in some cases. These may narrow the airways, giving you the sensation that it is harder to breathe. They can also worsen the effects of swelling during an attack.

Take Your Medications:

If you have asthma or allergies, it’s essential to take your medications. Always take them as directed and don’t skip any doses. If you have asthma, always carry your rescue inhaler with you in case of an emergency. Don’t be afraid to use it if you need it, but don’t overuse it either.

Visit Your Doctor Regularly:

Lastly, make sure you visit your doctor regularly so that they can monitor your condition and adjust your treatment plan if needed. Physicians and medical professionals can also give you more advice on how to breathe better and prevent complications. If you notice a change in symptoms, tell them immediately so they can respond accordingly.

Breathe better with the tips above so you can get back to fully enjoying your time indoors and out!

Featured Image By: Unsplash

May10

How To Take Better Care Of Your Hair

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How To Take Better Care Of Your Hair

Taking care of your hair is crucial if you want it to look good and feel healthy. However, it might surprise you to learn just what really goes into looking after your hair, and it might be a little more work than you think. Once you start a new routine and get into the habit of taking better care of your hair, it won’t seem so hard. Read on to find out what you should be doing to take care of your hair in the best way:

Wash Your Hair:

It might seem obvious, but the first thing you need to know about when it comes to taking care of your hair is that you need to wash it. You don’t need to wash it quite as often as you might think, and too much washing is just as bad as not enough. When you wash your hair more than you need to, you’ll strip away all of the natural oils that protect it, leaving it dry and brittle. If you don’t wash your hair enough, you’ll have a build-up of these oils, which makes it greasy. Because all hair types are different, you’ll need to experiment to determine how long your hair can go between washes, but once you know, you’ll be able to keep it a lot healthier.

Condition Your Hair:

Do you always condition your hair? Although shampoo and conditioner go hand in hand, not everyone uses both for every wash. If you want to keep your hair soft, shiny, and manageable, conditioner is going to be one of the best products you can use on a regular basis. Make sure you choose a conditioner that works for your hair type for the best results, and never condition your roots, as these are already the oiliest part of your hair. Instead, use the conditioner part way down the hair and down to the tip.

Brush Your Hair:

It’s likely that you brush your hair every day, perhaps multiple times a day. That’s a good thing, as it will keep it looking nice and shiny and remove any tangles, ensuring it has a sleek look. Make sure you choose the right brush to make your hair look great. For example, if you need a luxury brush for waves, that’s exactly what you should be using – compromising in any way will ruin your look and could cause damage to your hair. You should also be careful not to brush your hair when it’s wet because this is when it’s at its most fragile, and brushing could damage it and cause it to fall out.

Protect Your Hair From Heat:

Many of the tools we use on our hair use heat to give you the style or result you want. Of course, heat is highly damaging to hair, so these tools should only be used when absolutely necessary. If you have to use heat tools like straighteners or a hairdryer more often, and especially if you use them every day, you’ll need to add serum or a heat protection spray to your hair first. Although it’s still better to let your hair dry and style naturally, these products will be helpful and are certainly better than not using any product at all.

Keep your locks looking luscious with the tips above!!

Featured Image By: Andrea Piacquadio

May9

Content Creating 101

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Content Creating 101

Hello!! This past week, I shared my pro tips for working from home and self employment that were very well received. So, I decided to do one more 101 post with a focus on content creating. For almost four years, I have been creating daily content for lifewithlilred and I am very determined to continue this streak for as long as humanly possible! These are some of the tips that help me stay motivated and creative and maybe they’ll be helpful for you too:

Patience is a virtue:

Over the past several years, influencers and content creators have made a big splash online and I’m sure we all have a favorite personality with millions of viewers. It might be easy to think that you can immediately start publishing content and hit it big but that is far from the case more often than not. Every popular influencer started off with minimal views and they worked hard to increase them. As a content creator, it is important to be patient and continue posting even if you think no one is seeing it. At the end of the day, this is what you have to do to boost your visibility so stick with it and don’t compare yourselves to other people – nothing good ever comes out of that!

Content is everywhere:

Chances are, you are not going to stumble upon instantly viral content and if you have, then you are SO lucky! Although you might not come across million view worthy things when you are out and about, there is still content everywhere. Sometimes, it helps to think small instead of big in terms of content, especially when you are feeling uninspired. Then, you can appreciate all of the little things that are just as post worthy too. This always helps me! Take a walk and post about how you felt in nature, write about your favorite knick knack at home; if you think that it is worth writing about, then it is. Simple as that. 🙂

Never stop learning:

There is, truly, a lot more to content creating than meets the eye and the online world is changing constantly. There are always going to be new social media platforms, trends, and techniques to learn and it’s important to stay up to date with them. Myself, for example, didn’t get an Instagram until the end of 2021 and I regret that because it’s literally the easiest platform ever and I just said “hard no” lol. Educate yourself by learning about SEO, analytics, trending topics, and ways to increase your visibility and incorporate it into your content. There are so many tools out there to help you, but they’re only going to help if you familiarize yourself with it first.

Have fun:

At the end of the day, I genuinely think that content creating is fun. I love to write, take pictures, explore, and I enjoy being on social media. If you are not feeling the joy of creating something, then it might be a good time to reevaluate what you are currently doing and see where you can improve. It’s okay to take breaks and give your mind a chance to refresh so you can get back to creating and having a blast while doing so.

Stay organized:

I cannot recommend a publishing schedule enough, especially when you are first starting out. This helps your viewers know when to expect your posts, look forward to them, and keep checking in. When I first began lifewithlilred, I was posting willy nilly with no set schedule and I quickly learned the benefits of establishing one. I went from twice a week content to every other day to every day in the near decade of my page’s existence. Having this set in stone schedule definitely assisted my page’s visibility. Create a schedule that works well for you and commit to it. Content is being created every second of every day all over the world. Random postings are very easy to get lost among the crowd!

When it comes to content creating, be patient with the process of it, stay motivated, and have fun. Whether you are getting one view or a million, you created something you were proud of and that’s the best thing of all!

What is your favorite social media platform? What are some of your content creating pro tips? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

May8

Ways To Help Someone During A Tough Time

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Ways To Help Someone During A Tough Time

Hello!! As you know, it has not been sunshine and rainbows in Lil Red’s world as of late. I have basically been a dual citizen between Akron and Cleveland while a loved one is a long term patient at the Cleveland Clinic. During this difficult time, I have been so thankful to everyone who has reached out to me in case I need anything. In this post, I thought I’d put together a few helpful and not so helpful things that you can do if you would like to offer assistance to someone you know who is going through a hardship too. I know firsthand the merits and annoyances of a few of the following so let’s discuss:

DO – Let the person know you are here:

Sometimes, the most comforting thing that you can do is to just let someone know you are here. You are available to chat on the phone. You can be there in a flash if needed. Help is available if you ask. This puts the ball into the recipients court and gives them the opportunity to take you up on your offer if they choose. Which leads me to my next point:

DON’T – Bombard the person:

One of the absolute best things that you can do is to not bombard your loved one during the hardship they are experiencing. Constantly asking for updates, if they need help, and checking in is coming from a good place, of course, but it can also be a lot. I would highly recommend keeping check ins to a minimum unless asked for it because lots of calls and messages can be extremely overwhelming.

DO – Be empowering:

As much as it is appreciated to receive offers of assistance, there are some approaches that work better than others. I, personally, don’t like when it is implied that I can’t do things like maintain my household, grocery shop, or cook. Be mindful of your phrasing and try to empower the person instead. Something like “you have been doing so much, would it be helpful if I did XYZ?” goes a much longer way than “have you even been able to do XYZ?”.

DON’T – Pressure the person:

I have talked with SO many people during my “residency” at the Cleveland Clinic and one thing that we have all agreed on is how sick we are of hearing “take time for you”. The running joke is that we all reply with “how?” lol. It almost just feels like one more thing that we have to do on top of everything else. It sounds weird, but it is somewhat pressuring when you are hearing it from everyone and their brother! Once again, phrasing is important. “Can I do XYZ for you so you can take a break?” gives you the chance to say yes or no instead of a question mark.

DO – Be understanding:

I have become the queen of sending texts a week after receiving one, ignoring phone calls, and simply not replying back period. This is not coming from a place of being mean – just tired! Of course, I don’t love doing this but what was helpful for me was letting people know that if anything important was happening, they would know too. Your texts and calls might go unanswered and that’s okay! Be understanding of it and try your best to not blow up anyone’s phone in the process. ❤

At the end of July, it will be a year since my hardships began and these are all just things I noticed for myself personally. What is in this post might not be the case for you, but I thought I would pass it along anyway in case anything is remotely helpful!

Are you good or bad at accepting help? What was something that was beneficial or annoying during a difficult time? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

May6

Self Employment 101

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Self Employment 101

Hello! In a recent post, I shared my pro tips for Working From Home 101 and I thought I would share my thoughts on self employment as well. For close to a decade, I have been working under the best boss in the world – myself! At times, it is stressful and difficult, but it is also so rewarding and I truly couldn’t imagine working under someone else ever again. I love what I do as an Independent Provider for people with special needs and as a Content Creator and I have had years to perfect my method. All of the following works for me and maybe it will be helpful for you too:

Organization is ESSENTIAL:

When you are self employed, it is up to you to handle everything and if you struggle with organization, it can be a struggle. Thankfully, I live to organize and thrive with a fairly strict schedule, making this aspect of self employment one of my favorite things. Sticking to a schedule and staying on top of things eliminates any surprises from interfering with your work flow. To keep myself in check, I follow these steps:

Paperwork: Getting behind on your paperwork is one of the absolute worst things that you can do. This is why I refuse to end a day without completing all of my forms both tangible and online. I also set aside time at the end of every month to complete my mileage log for my taxes. I am very meticulous about my paperwork and keep everything organized in a filing cabinet in my office. It just makes things easier to have everything I might ever need at the ready and even if it is annoying sometimes, my businesses wouldn’t thrive otherwise.

Scheduling: One of the benefits of self employment is making your own schedule. This freedom can be utterly intoxicating if you are used to waiting around for a schedule from a previous job. However, don’t enjoy it too much! Falling into the trap of “I’ll do it tomorrow” or “I have plenty of time to get it done” sets you up for failure. Creating a schedule that works for you and that you know you can commit to is only going to help you!

Taxes: Filing your taxes is going to be different than usual when you’re self employed and I cannot recommend getting familiar with this process enough. All year, my “tax” file in my cabinet gets a lot of use and by the time tax season rolls around, I have nothing left to do but schedule an appointment. When you learn what things can be “written off”, you can not only save money but step up your record keeping game. It’s a win/win and, of course, if you have any questions along the way, call the person who does your taxes!

Stay Cool:

When you are self employed, you are making the plunge from “employee” to “business owner”. It is very easy to get overwhelmed by this and the best thing that you can do is to keep a level head. Staying cool, calm, and collected allows you to make rational decisions for your business and it’s never good to make these calls when you’re stressed. As the owner of two businesses, I know firsthand that juggling so many different things can be intense. Whenever I notice that I’m feeling the pressure of this, I allow myself to take a break, clear my head, and start fresh.

Keep Learning:

Even if you are your own boss, you should never stop trying to learn new things to improve your business. Find a mentor, take classes, do your own research, and ask questions. You don’t want your business to plateau, but grow! My mentor has helped me SO much in skill development, educating myself, and mastering new things. Finding someone to take you under their wing or at least brainstorm with can boost your business in ways that you might not have even considered. Be curious, ambitious, and willing to learn – it will take you far!

Enjoy Yourself:

Being self employed is something that not everyone has the luxury of doing and it’s something that I feel very lucky for. I remember this often and even on crazy busy days, I am still happy that I am doing it all by myself. Shifting your mindset from “this is too much” to “this is pretty awesome” will make your days so much more enjoyable, even under stress. On rollercoaster days, just put your hands up and enjoy the ride because you never know where your business will take you!

My businesses have thrived from being highly organized and highly motivated and I feel so proud of that. These tips help me out every day and gives me the drive to keep going forward in my own self employment!

What are some of your self employment pro tips? What is your dream job? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

May1

Working From Home 101

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Working From Home 101

Hello! One of my goals for 2023 was to gain more opportunities to work from home. On January 3rd, this was answered through a partnership with a tech entrepreneur and I have been his in house writer ever since! It is the absolute best and now I spend my mornings working from home doing what I do best: Content creating and social media. At first, this new job was a bit stressful on top of my work schedule as an Independent Provider for people with special needs. However, I have gotten my work from home flow down pat and these simple adjustments keep my days running like a fine tuned machine:

Sticking to a schedule:

This seems like a no brainer, but a solid schedule is how I achieved optimum success. Once I learned that my mornings were going to be different, I immediately formed a schedule and a new wake up time based on how long it takes me to complete everything else I need to do. Unfortunately, this meant starting to get up at five AM every morning and that was really hard at first! However, after about a week, my body adjusted to the “early bird” BS and I am so thankful for that lol. I was able to work out to the minute how long it would take me to take care of Mel and Pen, shower, write for lifewithlilred, eat breakfast, and start WFH while still making it to all of my afternoon clients on time. In writing, it seems like a lot but this schedule sets my day up to run smoothly and I would be lost without it!

Break time:

I am an on the go type of gal and one mistake that I made when I began WFH was not allowing myself a break or two. This is why I now eat breakfast almost every day and when I have spare time, I watch an episode of Assassination Classroom on CrunchyRoll. It might not seem like it, but sitting in an uncomfortable chair in front of the computer for hours on end can be really draining – especially when you have another job to go to after! Whenever I am feeling stiff or my brain needs a breather, I know it’s time to get up and stretch or tool around on Facebook for five or so minutes to get myself back in check. All work and no breaks leads to burnout and I now know that taking a ten doesn’t hurt my work flow but help it drastically.

Communication is key:

When you work from home, obviously, your boss isn’t in the next room over so you can ask questions. Therefore, communication is key to WFH success. My boss and I are essentially on the same schedule in the morning, which means that we can hop on a conference call, game plan, and I know he’s just a call away if something doesn’t make sense. Working from home does give you some free reign, but that means nothing if you didn’t do what needs to be done correctly. I used to not be the fondest person of asking questions and now I know that this is a no no and I highly encourage check ins so everyone is on the same page.

Don’t forget to end your day:

When your home is your office, it is SO easy to forget to stop working lol. The saying goes to not bring your work home but what if your work is already at home?! Believe you me, whenever I get a new email or message from clients after hours, I want nothing more to respond immediately and that’s not good! Like any other job, clocking out at the end of the day means that you are done and it is important for your own well being to respect that. Unless it is an absolutely urgent matter, I consider my work day done at five o’clock and I am so glad for it. If you struggle with not being able to turn your work mode off, I cannot recommend setting up an out of office email enough and setting limits for yourself because you are only going to end up exhausted.

I have been working from home for five months now and it took some time for me to get the hang of it. All of the above helped me out so much and I hope some of these tips work for you too!

What are some of your own WFH tips? Do you prefer going to work in person or virtually? I want to hear from all of you, so leave me a comment and let’s chat! Much love. -Sarah

Apr29

Better Design Your Family Home With These Tips

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Better Design Your Family Home With These Tips

When it comes to designing a family home, you want to get it just right! There will be many different things that you need to take into consideration, one of them being the safety of your kids. You shouldn’t buy things for your home that are risky to them like breakable vases or sharp corners. If you are looking to design the perfect home for your family, this post will help get you started:

Add Plenty Of Textiles:

A family home won’t feel like home unless you add in some textiles. You should think about including curtains, cushions, and throws in most rooms in a range of materials so you can create a warm and inviting space. Steer clear of natural materials as these can soak up stains and that’s not what you want with children in the house. Try not to add expensive rugs or sentimental soft furnishing in the main rooms where the kids are because no matter how hard you try, something will always get spilled!

Think About The Maintenance:

One of the best ways you can look after your family home is to think about the maintenance that will be needed when you are designing it. For example, if you are adding an AC system, you need to remember that you will need to add AC maintenance to your yearly list of tasks to get done in order to look after your home. The same applies to things such as your outdoor space. Always think about what it will take to look after the features you are adding to your home before you commit to them.

The Ideal Furniture:

Finding furniture for your family home can be difficult. You want it to look great, however, you don’t really want to spend too much on it. As your family gets older, you will be able to upgrade and buy more expensive pieces, but there is no point while the kids are young. The same applies if you also have pets. Try to avoid any jagged edges and lighter colors. Young children are prone to walking into sharp edges and making a mess on light-colored furniture.

Using Non-Slip Mats:

If you have hard floors around your home, then you should really think about adding some non-slip mats. They will help to prevent slipping from your children. They run around a lot so you need to make sure you add some protection for them. If not, hard floors can spell disaster and they could seriously injure themselves. Make sure to try to cover as much of the floor as possible, non-slip mats aren’t overly expensive and they will make sure your kids are kept safe.

Bring In The Sunlight:

You really want to bring in as much sunlight as possible to your home. If you blackout your windows or dress them wrong you could be creating a dark home. Ideally, you want to create a bright and airy space to enjoy. It will not only create a more positive environment but will boost everyone’s moods. With energy prices continuously going up at the moment, letting in natural sunlight will also help to heat up your home. If you struggle to get more light into your home, think about adding blinds where you can control both the privacy and the light coming in. You could also think about changing the type of bulbs you are using so you can get the vitamin D that you need.

Creating More Privacy:

Your home is supposed to be the most private place that you can be. This means that you definitely don’t want anyone to be able to walk past and see inside. Think about adding some trees to your front garden, or even a fence or trellis. You are only going to feel comfortable in your home if it is private so make sure you put the steps in place to ensure that you get the privacy that you and your family need. If you are thinking about planting trees, make sure you use semi-mature trees so you don’t have to wait years for them to give you the privacy that you are looking for. Consider the point above, about letting in more sunlight to your home. You need to ensure that the trees or fences that you are putting in aren’t preventing the natural light from entering your home. It’s about the right balance.

When designing a family home, it is all about the steps you can take to keep your kids safe, cut costs, and keep upkeep and maintenance low key. These tips will all help steer you in the right direction!

Featured Image By: Paige Cody on Unsplash

Apr27

Top Tips For A Great Night’s Sleep

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Top Tips For A Great Night’s Sleep

There are so many things that get in the way of a good night’s sleep. From work stress and the responsibilities of your family, to illness and everyday life, it’s very difficult to get that quality sleep that you need. You may not be able to control factors that can interfere with your sleep, but there are habits that you can take on to encourage your sleep to be better.

You deserve to sleep through the night, and that means looking at the ways that you can upgrade your space. Whether you change your bedding from cotton to linen bedding, or you choose to get thinner bedding so that you can feel more comfortable, you need to look at what you could be doing right now to change your sleep situation. Let’s take a look at some tips to help you sleep better at nighttime:

Put yourself on a schedule:

Yes, children are the ones that often are on a schedule, but that doesn’t mean that you can’t too! Set aside no more than eight hours for sleep and try to get at least seven. A healthy adult needs to have at least seven hours of sleep per night, but most people don’t need more than that to be very well rested. If you go to bed at the same time and you set an alarm for the same time every day, you will be consistent in your body’s sleep and wake cycle. If you’re not falling asleep quickly when you go to bed, leave the room and do something relaxing. You could read or you could listen to music, and then you can go back to bed when you feel fully tired. Eventually you’re going to get your body into the right cycle.

Pay attention to your diet:

If you go to bed hungry, you’re not going to be able to rest. If you go to bed too full, you’re going to feel like you’re trying to digest while you are laying down which is not good for you or your stomach. Make sure that you are leaving at least an hour or so after you eat before you go to bed and try to avoid too much in the way of caffeine or alcohol right before bed. Nicotine and caffeine can stimulate, where alcohol can make you feel sleepy but it can disrupt your sleep later on.

Be in the right environment:

Your room should be kept cool and quiet but it should also be quite dark. Too much light can make it more of a challenge to fall asleep and you should avoid prolonged use of your phone or your tablet when you should be going to sleep. Calming activities like yoga or taking a warm bath can help you to promote better sleep and feel more comfortable.

No matter what you do, pay attention to the way your body feels after trying these new things and you will be able to ensure that you are getting the best possible night’s sleep!

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