Racheal Ayoola

At one point or the other in our lives, we have all experienced lying awake in bed, tossing and turning, staring at the space in your room, with different thoughts running through our minds. It is frustrating, right? You are tired, and your body needs rest, but for some reason, sleep is playing hide-and-seek with you. Whether it is stress from a busy day, an overactive mind, or not having the right environment for rest, many of us struggle to get the quality sleep we need. In this blog post, you will be guided through some practical, easy-to-follow tips for getting a good night’s sleep. We will dive into the world of sleep hygiene and provide simple, and actionable steps you can take to help you rest better. Ready to sleep like a baby? Ride along with me. What is Sleep Hygiene? You may have heard the term sleep hygiene, but what does it actually mean? Sleep hygiene is not just about taking a bath before bed, it isn’t about making sure your bedsheets are colourful. It is a set of practices and habits that you can follow to help your body and mind prepare for rest, thereby improving the quality of your sleep.  In simple terms, it is a personal routine that involves creating an environment and a routine that signals your body that it is time to relax and sleep deeply. It is meant to help you prepare for bed in the most restful way possible so that you can wake up feeling refreshed.  1) Create a Sleep-Inducing EnvironmentYour place of worship shouldn’t only be your place of sanctuary. Your bedroom should be your sanctuary as well – a place of rest, relaxation, and peaceful sleep. A bright, noisy, and cluttered room may keep you restless and awake. You can change that by doing the below: 2) Turn off the LightOur brains are wired to associate darkness with sleep. Even the brightness of your phone can interfere with your sleep. Hence, block out light with blackout curtains or eye mask, or just totally turn off the light. 3) Choose a Cool RoomIf your room is excessively hot, you may find it hard to get good sleep. A cool room will help lower your body temperature, which in turn will give a signal to your brain that it is time to relax. A room that is too hot or cold will keep waking you up intermittently. 4) Keep it QuietNoise affects a proper rest. If you have noisemakers as neighbours, or traffic keeps you up, you may consider using earplugs or a white noise machine. 5) Stick to a Sleep ScheduleWe have all stayed up late either watching one last episode of our favourite series, speaking with loved ones, or just randomly scrolling through social media spaces. However a consistent sleep schedule is crucial for setting your body’s internal clock. Here is how you can achieve that: 6) Go to Bed and Wake Up at the Same Time EverydayThis should be done even on weekends. It will help to regulate your sleep pattern and make it easier to wake up feeling refreshed.  7) Be PatientRome was not built in a day so do not expect miracles to happen overnight. Gradually shift your bedtime until you find the perfect routine for you. 8) Create a Relaxing Pre-Sleep RoutineAs you know, your mind and body need time to wind down before heading into dreamland. Here’s how to set the mood: 9) Ditch the ScreensAs tempting as it may be to fondle with your phone, either to check your favourite’s tik tok page or binge-watch your favourite show, the blue light from your screen will mess with your melatonin production, the hormone that helps you sleep. Ensure that you turn off your electronic devices at least 30 minutes before bed. 10) Unwind with a BookReading a book before bed can be relaxing. Reading a non-stressful material can help your mind to drift into a place of rest. 11) Try Relaxation TechniquesGentle stretching, meditation, and deep breathing can help to calm your nerves. You can download some apps that can help to guide you through a short relaxation session. 12) Watch What Goes Into Your Mouth and StomachWhat you take into your body during the day can affect your sleep at night. Some foods and drinks are best kept away from your bedtime routine. Avoid Heavy Meals Close to Bedtime. Taking heavy meals before bedtime can leave you uncomfortable and feeling sluggish. Ensure that you eat at least 2-3 hours before going to bed. 13) Reduce Caffeine and AlcoholCaffeine is known to disrupt sleep, so avoid taking coffee, tea, and even chocolate at night. Alcohol, though may make you feel drowsy, can disrupt your sleep cycle as time goes on. 14) Stay Hydrated Drink water but don’t drink too much before bedtime. You don’t want to visit the bathroom incessantly in the middle of the night. Find a balance between not thirsty and not over-hydrated. 15) Be Mindful of NapsAlthough napping can recharge your energy, too long a nap during the day can interfere with your nighttime sleep. To keep things balanced, do these: Keep Naps Short: 20-40 minutes nap enough. Any longer than that may make you feel groggy or lack sleep later at night. No Naps After 3 PM: If you have had a long day and need to nap, try to take it earlier in the day to avoid interfering with your nighttime rest. 16) Get Active During the DayRegular physical activities can help you enjoy a faster and deeper sleep at night. But do not exercise right before bed, it can make it harder for you to fall asleep as it raises your heart rate and energy levels. Here’s what you can do: Morning or Afternoon Workouts: Schedule workouts and activities earlier in the day. A brisk walk can help release tension in your body and help you sleep better at night. Avoid Late-Night Activity: Late-night exercises and activities should be avoided because it can make it harder for you to sleep as it raise

The contribution of positive affirmations to our health is robust. Incorporating practices to take charge of our inner mind is one of the most effective tools to master our psyche and boost our performance, success, and personal happiness.  In this article, we will dig into how we can use the power of positive affirmations to affect our health positively, and getting clear on what works and what doesn’t.  So relax and let’s dig in. What Has Science Said About Self Talk? Oftentimes, when we engage in positive affirmations, the brain releases neurotransmitters that enhance our well-being feelings. Research shows that regular practice of positive affirmations can lower stress hormones like cortisol and increase the production of endorphins. Positive self talk can serve as a powerful tool for stress management by helping to break the cycle of negative thinking that often accompanies stressful situations. Regular practice of positive affirmations has been linked to improved immune system function, better sleep patterns, and reduced inflammations in the body. Internal Dialogue: You Talk To Yourself.Self-talk is something that is done by everyone. It is the systematic use of cue words in a silent or vocalised dialog with oneself. Here, the sender of the message is also the receiver. Everyone of us has an internal monologue that we engage in from time to time, either to give ourselves instructions, to motivate ourselves, or even to evaluate ourselves. Oftentimes, our inner voice may be mostly an echo of the voices of the people closest to us. If you used to be spoken to in a disapproving way, then your inner voice may probably reflect negativity. On the other hand; if you are often praised, then your inner voice may generally be more positive. These people who played important roles in your life may have impacted the way you communicate with yourself. But regardless of who or what shaped your self-talk, one clear thing is that self-talk have a measurable impact on your overall disposition and performance. Impact Of Positive Thinking On Physical Discomfort.People who practise positive self-talk often experience reduced pain levels and better coping mechanisms. Research has proven that positive thoughts can help modulate pain signals in the nervous system, hence some healthcare providers incorporate positive affirmations into their comprehensive pain management strategies. Impact Of Positive Thinking On Building Resilience.Constant practice of positive affirmations contributes to greater psychological resilience. By consciously choosing positive and encouraging self-talk, one can lay a stronger emotional foundation that may help to navigate life challenges. Improved mental resilience often translates into better and stronger physical health outcomes.   Three Steps To Take Charge Of Your Mind Get to know your own inner voice.To change anything about your self talk, you have to be aware of what you actually feed your inner mind. Be aware of when you typically speak to yourself either silently or loud. Know what you say to yourself and situations that make your inner voice critical. Pay attention to the people your inner voice reminds you about. With all of these, would your inner voice be called grumpy? Griff? Or assertive? As you get more familiar with your inner voice, include the next step Broaden your view of yourself.Anytime your inner voice makes you feel like you are inadequate or falling short in your health or body, it helps to be deliberate about expanding your view of yourself by focusing on your strengths and the other roles you play out beautifully well. So whenever you are having a difficult moment in the context of your health, you can momentarily recall the other aspects of your life that seemingly lifts your spirit. Doing so will swiftly nip the potential damage negative self-talk could do to your overall self-worth and well-being. And finally, you can put your self-talk to good use by Rephrasing your self-talk the right way.Whenever your inner voice tends to be excessively criticising or negative in tone, be deliberate about rephrasing what it tells you. That way you can turn it into a tool that fosters your joy and success little by little. Talk to yourself from a psychological distance. Rather than speaking from a first person perspective, use your first name instead. Address yourself as “you”.  Also, instead of using negative phrases, use positive and constructive phrases that avoid all forms of negation. For instance, it’s better to say “stay fit” instead of “don’t get fat”, “not bad, but you need to focus better next time” rather than “I wasn’t focused enough”, ”I look okay, but i can even even look better” rather than “I look like a gluttonous pig”.  Do not try to force feed yourself with lies by trying to believe something your subconscious mind already knows is not true- you may never be able to convince yourself, but you may hint yourself about what you want to see from yourself as opposed to what you do not want to see. Practical Applications To Incorporating Effective Affirmations into Daily Health Routines Implementing positive affirmations into daily lifestyle requires thoughtful planning and strategic implementation.  Rituals – it presents an opportunity to be intentional with affirmations that promote healthy choices, such as “Florence, you are nourishing your body with healthy foods today”. These can be paired with specific health-related activities such as “Florence, you are making mindful choices about your nutrition today”, “Florence, you handle challenges with calmness and clarity”. Creating environmental triggers – it helps to establish consistent practice. This may involve placing affirmations cards by your bed stand, setting phone reminders for mid-day emotional check-ins, or keeping a wellness journal. The most important thing is to align affirmations with existing health behaviours, making them a natural extension of self-care routines rather than an additional task to remember. For maximum impact, health affirmations should be tailored to specific wellness goals while maintaining realistic expectations. If you are working on stress reduction, you may want to use words like “Florence, you choose peace in moments of pressure”, while someone who wants to focus on physical recovery might affirm “Florence, your body has an amazing ability to heal

When we think of gratitude, we think of the action of saying “thank you” to someone for something they’ve done for us that made our life better. There are several instances for expressing gratitude but that one example speaks volumes if you read it again to understand.  Gratitude is more than just a polite “thank you.” It’s a powerful, transformative practice that can profoundly impact your mental, emotional, and even physical health. While modern medicine addresses specific ailments, gratitude helps nurture the whole person—mind, body, and soul. When you say “thank you” to someone for doing something for you or giving you something, whether you expected it or not, the person feels good, and you feel good for making them feel good. In order words, gratitude has a repule effect. What goes around comes around.  Gratitude is the act of recognizing and appreciating the good in your life, no matter how small or simple. It shifts your focus from what you lack to what you have, fostering a positive outlook that can improve overall well-being. Have you ever considered expressing gratitude to yourself for your health? For the actions you take daily that keep you healthy and sane? Have you ever said outwardly to yourself; “(Your name), thank you for showing up for your health and well-being yesterday (or today- depending on when you are saying it). Thank you for drinking water first thing in the morning, for exercising, for the nutritious breakfast, the balanced lunch, the mindfulness exercise, the breathing exercise, etc. I felt so good afterwards and those activities made the day super easy, I was able to focus on my goals better and work towards my vision. Thank you for staying strong and committed to being healthy. You truly deserve it!” Try this easy activity while standing in front of a mirror.  You don’t have to use my exact words verbatim, you speak according to the reality of what you did for your health.  This is a new year and one of the ways to accomplish all you’ve set out to, is to diligently pursue all that will get you there, and that includes expressing gratitude to God, yourself, the things and people that matter to you, and everyone who deserves it.  Gratitude is a cherished gift worldwide and one that in this new year, I encourage you to give yourself as much as you give others. Saying “thank you” to yourself often enough will: Build your self esteem Improve your confidence Encourage you repeat the process Help you stay grounded in what truly matters Elevate your emotions by activating your happy hormonesBoost your immunity Improve your sleep Support your heart healthLower your blood pressure Encourage other healthy behaviors  Practical Ways to Cultivate Gratitude Incorporating gratitude into your daily life doesn’t have to be complicated: Start a Gratitude Journal: Write down three things you’re thankful for each day.Practice Mindful Appreciation: Take a moment to acknowledge the beauty in your surroundings, like a sunrise or a warm cup of tea.Express Gratitude to Yourself and Others: Let someone know you appreciate them with a note, text, or verbal acknowledgment. Remember the gratitude acknowledgement shared earlier, practice saying that to yourself often.  Conclusion By cultivating a thankful heart, you can lower stress, enhance physical health, and deepen your relationships. It’s not just about what happens to you but how you respond with a grateful attitude that transforms your life from the inside out. This year, commit to loving yourself more by telling yourself the simple words “thank you” daily and watch how your mind, body, and soul will transform in a couple of months. Don’t keep this to yourself, share it with your loved ones.