People all around the world suffer from stress, which means they can never have a restful sleep. This may be due to work pressures, lots of family commitments or trauma. In any case, without sleep, you can become unfocused and irritable, and you are also leaving yourself vulnerable to developing severe mental health problems. It can be easy in these times to seek help from traditional medications, but there are also some equally as helpful ways you can have a better night’s sleep. These methods are praised by health professionals, simply because large changes can come about from making some small changes to your lifestyle.

Exercise regularly

Exercise is universally known to improve your lifestyle, but regular sessions can also help you sleep better at night. This is because your body needs time to recover, and will need the energy sleep provides to help with this process. Ideally, you should exercise a few hours before bed, or exercise will have the opposite effect. Participating in a short yoga session will also calm your mind of any worries before slipping into bed.

Avoid caffeinated foods

Caffeine is something many people rely on to keep them alert during the day. However, consuming too much of it can result in restless sleep and irritability. You may think you cannot last a day without caffeine, so you should work on cutting down on your intake until it is minimal. Some people find that substituting coffee with drinks like green tea allow them to experience a small, healthy caffeine boost, which allow them to cut out caffeine more efficiently.

Consider a new mattress

One thing that people never think to change about their sleep routine is their mattress. You may have had your current mattress for some time, which can lead to it feeling uncomfortable. When this happens, you should spend some time mattress shopping for a new one, and this should improve your sleep from the first night. If you have little time to put aside for finding one, you can check review sites like Top 10 Today to see which mattresses help the most people.

Sleep in a cooler room

There is nothing better than falling asleep when you feel cosy and warm. Although having a warm house can facilitate a better fall into sleep, it prevents you from having a good sleep the whole night through. There is much evidence to suggest that sleeping in a cooler room allows you to reach the stages of REM sleep more effectively than if your body felt hot. When you can pass through all sleep stages without being disturbed, you will likely feel more rested and readier to take on the day when you wake up.

Try natural remedies

Lots of people resort to using heavy medications to help them sleep better. While there are some people who will need these, you can feel the same benefits from using some naturally occurring remedies. Arguably the most helpful is Valerian Root, which is known aptly as nature’s tranquiliser. Taking valerian root tablets or steeping it in hot water to make tea is the best way of taking it.

This summer we were lucky enough to take an amazing road trip to the West Coast of the USA. Myself and my daughters were looking forward to vest tops and shorts, or summer dresses but my partner who lives in jeans and t-shirts, definitely wasn’t looking forward to being so hot. As a big man, he often struggles to find clothes that fit properly, which is one of the main reasons he sticks to what he knows. However jeans were definitely not an option for this trip so we needed to put some better thought into it.

Having previously bought items from Jacamo, we felt very lucky when they offered us some items for review. We picked out some shirts and some shorts, both of which we knew we could dress up and down. Both shirts were short sleeved and light. Chris was happy to wear them by themselves as shirts, or over the top of t-shirts and open. The shorts were both knee length pairs, as he doesn’t like them shorter than that. And yes, you may notice that they are mostly dark colours and how this isn’t ideal for summer and sun in general. However there is only so much I can do to change a person’s style! He still needed to feel comfortable at the end of the day haha!

Our trip consisted of visiting places like Vancouver, who have a very similar summer temperature to what we’re used to – and then the total opposite end of the scale – Las Vegas in summer, which was around 45 degrees. We needed pieces that could be adapted to all these variations and these items did exactly that. Of course, we’ll get much more use out of them in years to come, but these were really great for this particular trip.

The thing we really like about Jacamo is that they offer big sizes (such as 3XL) which is rare in a lot of shops. They also offer items in different lengths, such as short, regular and long. This is also great because so many shops expect everyone to be the same and that just isn’t the case. My partner who usually wears around 40 inch waist, struggles to shop in most high street stores and yet Jacamo stock loads of items in bigger waist measurements.

Not only did we have a fantastic holiday but the great thing about these picks, he’s getting plenty of use out of them still, even now we’re hope. With the weather getting colder, the shirts are always a throw-on overshirt and the shorts are great for lounging around in on days off and evenings. The shirts are a really nice fabric too, so much so he might even be wearing one to a wedding tomorrow – so it will be great to see it all dressed up with a tie as well.

If there’s one season families all over the world likely look forward to, it’s probably Christmas. Aside from presents and Christmas pudding, it’s a chance to share intimate moments with your family. One of the other rituals most people do in their homes and even in workplaces is an exchange of gifts. This means that if you don’t want to end up with a dented bank account come January, financially planning for what can sometimes be steep spending is essential. There are simple ways that you can plan, so you save as much as possible. You’re going to discover how you can budget for Christmas in the below mini-guide.

Decide How Much You Want to Spend

Christmas can be one of the most tempting seasons in terms of spending. During this time, all shops seem to be playing your favorite songs, the ambiance can be inviting, and everything can seem to be begging you to buy it. However, if you don’t want to end up spending all of your money, it may be best to avoid impulse shopping and first decide how much you want to spend. The best way to do this is to see how much cash you can afford to spare after subtracting your core expenses from your income.  Also, remember that it’s better to save for Christmas than borrow and put yourself in debt you’ll find hard to repay because of interest and fees.

Create a List of Expenses

Once you’ve worked out what you can afford to spend, you should create a list of expenses. This means listing out all of the potential things you’ll spend money on as a result of the season. Here are a few potential expenses you may encounter.

Gifts – Buying gifts for people can be one of the biggest expenses during this season. Write down every person that you want to buy something for and ideas of items you can get within your budget. It’s okay to leave people out if you absolutely can’t afford it as there’s always next time.

Decorations – One of the fun parts of Christmas is the chance you get to transform your house. Common decorations include a Christmas tree, lights, and stockings. Write down which ones you’ll be buying this time around and don’t forget to make use of what you already have.

Family Activities – Unless you intend to lay around all day, you and the family will likely engage in activities during the Christmas period. Write down potential things you may be getting up to such as playing games indoors and the cost of such games. You may also decide to go out and see a theatre show, so research the cost of some of the best Christmas 2018 shows you and the family can see.

Food – Seeing as you’re unlikely to be working and the family plus guests will be home around this period, you’re probably going to consume more food than usual. Think about what items you’ll need and create a grocery list ahead of time.

Look for Bargains

After you’ve successfully done all of the backend work, it’s time to bargain hunt. You want to ensure you stay within your budget and one of the most practical ways to do so is by looking for bargains. There will likely be several during the Christmas period, so check for discount codes, look in clearances, and check your email for any promos. You may also find that when looking for cheap buys if you shop online and look for free delivery options, you save a significant amount. Also, the earlier you buy, the better in most cases, the better so don’t leave it until the last minute.

Budgeting for Christmas may seem hard, but it’s possible. You’ve just got to put a practical plan in place and make up your mind to stick to it. Doing so should increase the chances of you ending Christmas on a good note financially.

Although healthy eating can be a challenge, it is one of the best life-changing resolutions that you can ever make. Your body will surely thank you for committing to a healthy diet and you will even feel better by eating healthy foods. By balancing a proper diet and limiting unhealthy foods, your body will benefit in different ways. Here are top reasons why you should eat healthier;

For better sleep

Eating healthier can help get a better night of sleep and studies have been done to prove it’s true. Also, healthy eating habits will go a long way to boost general wellness. Some of the foods linked to better sleep include nuts, fish, dark leafy greens, and whole grains etc. A Taiwan study revealed that a group of people fell asleep faster and more soundly after eating two kiwis before bedtime. Also, the universities of Pennsylvania and Rochester established through a study that tart cherry juice improved the quality and quantity of sleep.

Weight loss

Healthy eating habits help to boost weight loss. Unhealthy foods like junk food are packed with empty calories that only increase energy without boosting the nutrient stores. Replace unhealthy foods with healthier alternatives like lean meats, vegetables, fruits, and nuts. Switching to a healthier diet is considered one of the easiest ways to lower calories intake while boosting weight loss. Develop a habit to drink plenty of water and lower alcohol intake since it slows down the weight loss process. Find the best way to stop drinking and replace alcohol with healthier drinks like smoothies.

Improved mood

Studies have found that foods high in omega 3 fatty acids, vitamins and minerals help to enhance mood while keeping stress in check. Fatty fish, salmon, nuts, vegetables, and whole grains are some of the best foods that help to improve mood. Healthy foods impact your brain and some mood regulators, while they help to reduce stress by regulating cortisol. Eating foods rich in proteins and omega 3 fatty acids helps to restore your protein count and lower the levels of your stress hormones.

Increased productivity

To function properly, your brain needs the right nutrients. An improved diet can aid fuel the brain properly which will increase your productivity. Population Management Study conducted a study in 2012 that revealed that unhealthy eating can increase the risk of unproductivity by a whopping 66%. An independent study carried out by the Journal of Occupational and Environmental Medicine showed that out of the 19 factors of possible risk of productivity loss, unhealthy diet ranked the highest.

Bottom line

Healthier eating will go a long way to improve your life because your health impacts it directly. Making small changes on what you eat in the right direction will help improve not only your health but also other major areas in your life. Drink less wine and drink water instead, make a good nutritious meal at home and ditch the fast food joint you always love going to and you will be surprised by how much better you will feel.

The current generation of young, high-spirited individuals is notorious for living an edgy lifestyle characterized by drugs, booze, hard partying and unhealthy habits. Ironically, the same people often justify their sketchy lives by saying YOLO, or you only live once. Although there’s no harm in having some fun, it becomes worrying when you start jeopardizing your health while at it. The choices we make in life not only determine our health but also define the direction our lives will take.

It’s important to live a healthy, sober lifestyle free from negative vibes and damaging habits. You might be wondering: how do I go healthy?

Here are 5 ways you can improve your health:

• Eat healthy

Be choosy about the type of food you eat. If you prefer eating hot dogs, French fries and other junk meals regularly, it’s time you eliminated these meals from your diet. Your body accepts and reacts to whatever you feed it – just like a computer executes a unique program you’ve coded. When you feed it with nutritious, high-fiber meals such as peas, beans, kale and broccoli, you’ll feel satisfied for longer periods. Adding fruits and nuts to your diet offers your body the nutrition it needs to keep diseases at bay. If you love vaping, you’ll be delighted to discover the best e juice varieties in town.

• Be proactive throughout the day

Exercise is good for your heart and overall wellness. When you work out, the body releases endorphins, the hormones responsible for making you feel happy. You also break down excess fat cells within your body, helping you to achieve your ideal weight. Too much fat isn’t good for you, especially if it’s in the belly area (visceral fat). This fat could trigger a variety of ailments such as hypertension. Therefore, it’s important to keep yourself moving as the day progresses.

• Get enough sleep

Most people find it hard to sleep for seven hours. After all, our fast-paced society rarely awards us enough time to rest. Sleep is extremely crucial to our bodies – getting six hours of sleep or less can have adverse effects on our wellbeing. During sleep, your brain gets rid of beta-amyloid and other toxins, helping to rejuvenate the body. It also commences the body’s repair process, helping you to “reset”. Make sleep your top priority if you wish to lead a healthy life.

• Practice mindfulness

Stress is a chronic mental condition that affects most people today, and it has terrible repercussions. Stress not only contributes to rapid weight gain but also leads to poor productivity, low self-esteem, anxiety issues and even depression. However, practicing mindful meditation is an effective strategy to combat stress. Take some time to be thankful about everything you have, including your friends and family. Spend some alone time meditating, praying and listening to motivational pieces.

• Spend time with loved once

Talking to someone is immensely therapeutic. Don’t let yourself wallow in pain or emotional turmoil – get a friend you can talk to. Be close with your partner and share important life issues with them. Connect with your children and remind them of how much you love them. Remember, it’s the small gestures that make the biggest difference.

These 5 tips will help improve your health dramatically.

Whether it is a family vacation, a honeymoon or a trip alone, traveling to Ireland, just like any other destination, can put you through a lot of pressure. You need to know what the essentials are and what you need to avoid when preparing for and during your trip. Read on to see 5 helpful tips to booking your tip;

Research your vacation company options well

When booking your Ireland trip through any vacation company, you need to ensure that you get the most value for your money. Don’t just choose any company before making a comparison with a few more to see the one that has the best deals. Most of the deals you will get will be determined by a few factors before and once you are there so make sure to look out for a company that will offer you the best kind of experience during your tour.

A well-planned itinerary

Before setting on for your trip, you need to have a well-planned itinerary. This will ease your trips to Ireland especially if you plan to drive yourself or use public transport while there. While your itinerary may depend on your stay period, it is good to note that a light itinerary is convenient if you are working with a small budget. Plan for your drives well and make sure you know what attractions and destinations you will want to visit in Ireland.

Book a hotel or AirBnB

In Ireland, there are more hotels than there is the demand for them. This means that booking hotels there is quite affordable and with most of the hotels having websites, getting yourself a room is just one click away. Also, another affordable and convenient option is renting out an AirBnB. Although it is next to impossible to find an AirBnB with a website, you can find tons of them in the official AirBnB website. An advantage of AirBnBs is that you can rent a single room space or a whole property for yourself.

The season you plan to make your trip

A clever way to book your trip is to first consider when you want to make the trip. If you are planning to make your trip during peak seasons, booking your flight tickets and accommodation early in advance will save you a good sum of money. While the months of April, May, and September are the best to visit Ireland, you can schedule your visit during lower tourist seasons and still have a good time. Also, airports tend to be a buzz of activities during the weekends especially on Fridays, Sundays, and Mondays.

Don’t forget the essentials

When packing your travel bags, there are items that should sit at the top of your packing list. It is important to get a good travel insurance cover and to carry it with you during your trip, and make sure your passport is up-to-date. Carry your medication if you have any and ask your doctor to prescribe travel medication in case anything happens during your trip. Put together a packing list of all the essential things you will require and make sure you tick off all items before going for your trip.

Having a family can be a special thing, especially when you’re able to bond and develop strong relationships. They can feel like your safe place as well as something to look forward to at the beginning and end of every day. In light of this, it’s likely that you want what’s best for your family and always looking for ways to improve their wellbeing. One of the ways you can do so is by staying healthy and keeping fit as often as you can. On that note, you’re going to find three tips regarding how to do so in this article.

 

• Try Practicing Yoga

 

To begin with, if you want to stay fit with your family, try starting with activities that everyone can partake in. One that fits this description worth considering is yoga. If you’ve never tried it before, yoga can be therapeutic, relaxing, and also very good for your health. Also, it’s something that can be done in the comfort of your own home as well as with others in classes. You can start by buying a few yoga mats and watching YouTube videos so you can learn new poses together. Also, if you find you or anyone in your family is experiencing pain in the sciatic nerve, you can try yoga for sciatica because there are several poses that can help relieve the discomfort.

 

• Use Everyday Activities

 

Have you ever thought about how many fitness opportunities are staring you in the face on a daily basis? You should think about elements of your daily routine and how you can use them to your advantage. One gym-free exercise that you could do with one another is cycling. See if you can find affordable bikes for both you and the kids and cycle to school as well as back home as a way of working out the lower body and cardiovascular system. In addition to this, dancing while cooking, cleaning up the garden together, or having a chore competition could also get your hearts moving.

 

• Learn a New Sport

 

Although not everyone is into sports, when you choose to do it together as a family, it can be a lot of fun. You should, therefore, choose a sport that you’d all like to learn and play it during weekends. One sport to consider playing is ice skating. It’s suitable for both parents and kids, so try dedicating time to doing so a few times a month. In addition to this, indoor climbing and tennis could be great sports to do as a family as well. If you want something outdoors, horse riding will give you the chance to take in nature as well as interact with horses while you’re at it.

If you want to stay fit with your family, you’ve got to make a conscious effort to do so. This means making the most of the time that you’ve got and seeking opportunities to turn everyday activities into fitness. Hopefully, after reading this article, you have some ideas regarding how to keep your family fit in the near future.

Attending food festivals is the perfect way to eat something new while having a good time with friends and family. There are countless events that happen all over the world, and it is thus up to you to choose which to attend! With so many options available, how do you choose the best one? In fact, how do you even budget for it in advance? To start, determine which one you are attending and set aside a budget that fits the timeline. Moreover, consider making extra money in order to make saving easier and remember that once you attend, you should try eating something different to your normal meals! Here are the four steps on how to budget for food festivals that you must always follow.

Determine the date

Every year, there are food festivals held all over the world, with many options available, even in the United Kingdom, and The Telegraph has comprised a handy list of the top 20. Determine which ones you plan on attending and know your dates ahead of time. This will make setting the necessary budget much easier, and you will gather the funds for it more quickly as well.

Set aside a monthly budget

As soon as you know where you are going, set aside a monthly budget for attending and follow it. The reality is, festivals are expensive! It’s not something you can do every weekend due to the fact that they put a dent in your pocket. Still, the environment and food you eat is always worth it, so long as you start saving.

Make extra money

In the event that your current full -time job is not enough for you to pay your way through festivals, you will have to make money on the side. Many people opt for freelance or part-time work they enjoy that helps them financially. Some even make their hobbies their source of extra income.

It all depends on the type of person you are and what you are good at. While some may make money by taking photographs, others can do the same thing when they gamble. Of course, if your endeavour has more risks associated, such as gambling with money, you will need to think very carefully about what type you are doing. You will have to be very strategic and never spend more than you can, as you can both win some and lose them. The online site, Unibet, offers people the ability to bet on their favourite sports teams to earn some extra cash, as well as has a long list of casino games that further help you make money.

Eat something different

Once you properly budget your money before the festival, it is time to set your budget boundaries while there. A good rule of thumb to follow is that you should eat something different to what you normally do. The Independent conducted a study that found most British people eat the same food every single day, but this hardly makes mealtime exciting.

The reasons for attending a food festival are plentiful; it’s simply a matter of saving the money to attend. Whether you choose to attend only one throughout the whole year or you go to several, it is worth the life experience to try it out. Who knows? You may even fall in love with them.

With 2019 bringing the big “40” for me, it makes me realise just how many decades I’ve lived through. While I might not have seen much of the 70’s, being born in 1979, I can at least say I’ve seen all the 80’s, 90’s, 00’s and the current decade so far. I catch myself saying to the kids, “when I was younger”, even though I swore I would never be one of those people, but it always does amaze me, just how much life has changed over those years.

When I was their age (10 or 13), we didn’t have the internet for socialising and doing our homework. Long gone are the days of heading to the Library and sitting with the reference books (that couldn’t be checked out) and doing your homework there and then, or photocopying a page or two for 10p. What happened to Blockbusters and renting videos, in the days before online purchases and streaming services like Netflix. I remember getting my first mobile phone at age 18 and it was such a big deal, but nowadays kids have phones before they’re even 10. I remember the change from having a “boombox”, to having a walkman, to a personal CD player and then an iPod. In less than 40 years, life has changed so much that it sometimes hard to believe just how it used to be when I was younger.

So when this “The Generation Game: When was it most expensive?” quiz came across my path, I just had to give it a go. Compiled by Age UK Mobility, this quiz is a fun little test for you to guess when exactly things were more expensive – ranging from the 60’s right up till now. Try and guess when a Big Mac was most costly, or when a mobile phone would have cost the most. There are 10 to get and I have to admit I got a dreadful 2 when I did it. I’ll give you a little hint about one of them though, the cost of a train ticket probably surprised me the most!

No matter how long you’ve lived for, I suppose you will always think about how things once were compared to how they are now. I can’t wait to look back in another 40 years time, perhaps even at this post and reminise about how different things are again.

Managing a team is not a one time event and is something that you need to face as a challenge, every day at the workplace. It is also one of the most important duties of a manager and higher management in any business. A well managed team is able to work together, effectively and efficiently.

Any team in any line of work, needs to work together if they are going to achieve the goals of the company. None of the team members can exist in a vacuum. All team members are indirectly or directly dependent on each other. So it is important that a team not only works together but also works better towards a goal.

Team building activity and team building exercises have proven as excellent ways to get the team to bond and get them working together towards a goal. There are several ways of building a team, and a team building activity or exercise, is one such effective way to get the team onboard a common goal.

Work productivity refers to how much work an employee is able to do in a given time. How closely do team members work together can affect the work productivity of team members a lot. Find out how team building activities can increase work productivity and be beneficial for your business.

• 1. Get The Team Members Up and Close With Each Other
  A team is like a family and this family needs to work together. For a family to be able to work together and better, they need to know each other well enough. A team building activity ensures exactly this. The daily work environment doesn’t give the team members much chance to get to know each other personally. But, during a team building session, everyone is in a more relaxed mood and it’s easier to get to know each other. Knowing the team members better, helps in the team working together. They get rid of any inhibitions and preconceived notions and work better together.

 

• 2. Comfort and Open Communication
  As is common knowledge, open communication between team members is very essential along with a certain level of comfort among all team members. Team building games and activities open the route for open communication among team members and also gets the team members comfortable with each other. For increased work productivity, open and effective communication is very important among all team members. Effective communication ensures that the team members are able to resolve issues and face challenges together, which automatically results in a higher work productivity. An employee facing a work challenge all alone, without any assistance will lead to a prolonged or no resolution. Whereas, the same team member taking assistance from another team member will lead to the challenge being overcome quickly and effectively. However, to achieve this, it’s important that team members be comfortable with each other and have an open communication. This can be effectively achieved with team building.

 

• 3. Break
  A team building session also acts as a great break from the monotonous work life. It brings all the team members together for a fun session of activities and games while also bonding with the team members and working together. A break that a team takes together, will ensure that all members of the team come back to work refreshed and rejuvenated, together. So this will lead to all members of the team working at the same pace after a good break and hence increase productivity. Research has supported the fact that employees taking a break at regular intervals have higher work productivity, so why not take the entire team on a break, together?

Conclusion

A team building session could range from the team members travelling together to indoor activities. There is a diverse range of team building ideas that you could choose from, depending on the time and budget that you have set aside for team building. Most of the successful companies with high work productivity have some kind of team building efforts in place and it has resulted in higher work productivity, so it’s definitely worth a try for your business as well.