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Strategies for Better Sleep
Sleep is one of the BIG 5 items we need to take care of for ultimate health (Sleep, Nutrition, Exercise, Hydration and Mindset)
Sleep is one of the most essential parts of leading a healthy lifestyle. It will not only make you feel better physically, it will also make you feel mentally and emotionally stronger. Sleep rejuvenates all the cells in your body, gives brain cells a chance to repair themselves, and helps wash away toxins that build up during the day.” It’s easy – get great sleep to cultivate a great life!
Set a Schedule
As far as great sleep goes, consistency is key. Ideally, you want to be waking up and going to bed at the same times every day, including weekends. This allows your body to adapt to certain times and makes it easier to go to bed and wake up at the times you’ve set for yourself.
The Dark is Your Friend
Even the slightest bit of light filtering in from outside can affect the quality of your sleep and your ability to fall asleep. Sleeping in full darkness allows you to fall asleep a lot faster and stay asleep throughout the night.
Technology Free / Blue Light Free
This one is critical. The blue light that comes off phone screens can actually stop melatonin production in the body – an essential part of your body’s recovery process. Make sure to be technology free for at least 1 hour before going to bed. By doing this, the brain tells the body that it is ready to go to bed and will allow for proper recovery during sleep.
Caffeine and other stimulants only in The A.M
If you’re going to have some form of caffeine, make sure it is before noon. Having caffeine in the evening will not allow your body to power down into a relaxing state. Make it a point to only drink water in the evening to get your body and mind ready to fall into a deep sleep. Watch out for stimulants. Don’t drink any caffeinated beverages and avoid chocolate, nicotine, and alcohol in the late afternoon or evening.
Alarm Out of Reach
It’s simple, you can’t hit snooze if you can’t reach your alarm clock. Whether it’s your phone, or an actual alarm, put it on the other side of the room. This will make you get up first thing and start to oxygenate your whole body. Movement is one of the fastest ways to wake yourself up in the morning.
Move Your Body
Exercise in the morning is one of the most effective ways to wake you up both physically and mentally. Studies have been done that show people that work out on a regular basis experience overall better sleep. So get out there and get active!
Morning Ritual and Evening Ritual
Another major key to have great sleep is having a great morning routine. Whether it’s working out, reading, going for a walk, or even having a cold shower, do something in the morning that is going to get you out of the sleep state into one that engages your mind, your body, or both.
Create a soothing night-time routine. A warm bath, meditation, or massage can help you relax.
Eat Light at Night
Going to sleep on a full stomach can make it hard on your body to shift from being alert to being relaxed. Make sure you eat a light dinner (2-3 hours before going to bed) so that you are able to properly digest before heading to bed. This will not only help you sleep better, it can promote weight loss too!
Keep the Room Cool
Pay attention to your environment. Your bedroom should be comfortable. Control the temperature so that your room isn’t too hot or too cold.
Other Tips:
- Use a Weighted Blanket (see article below)
- Drink Chamomile tea
- Practice Deep Breathing on a daily basis
- Use sound therapy. Soothing nature sounds, soft music, wind chimes, white noise makers or even a fan can induce a very peaceful mood and lull you to sleep.
Check our Empowerment section on our website with resources we have shared over the years.
Other Resources - (we are not associated to any of these organizations, this is just information we thought could be useful):
Have a good night sleep!
Tips written by Juan Bendana and Lola Bendana. These are just tips for your benefit, they should not be considered professional or healthcare advice.
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Multi-Languages Services Offered
Update as of today April 1, 2020:
Please note that even though our physical office is closed, our staff is working from home, we have VoIP - Voice Over Internet Protocol (we can answer the phone from our computers) and access to all our email address.
We have reduced our email response time to clients from 30 minutes to 5 minutes
We ARE offering the following services:
- Translation services: Corporate, Government, Non-Profit.
- Remote Simultaneous Interpretation via KUDO
- Remote Consecutive Interpretation via ZOOM
- Remote Consecutive Interpretation via phone
- Interpreting evaluations remote
- Multilingual Design /Layout / Desktop Publishing - DTP
- Coaching/Consulting services via phone or ZOOM
- Accessibility services remotely
We are NOT offering the following services:
- Translations of personal documents that required hard copy certification
- Face to Face Community Interpreting (hospitals, courts, law offices)
- Coaching/Consulting services in person
- American Sign Language
- Voice Over
- Interpreting evaluations in person
- Translations in Aboriginal languages
Note: for Coronavirus translations, we can handle rush in most languages, however, for certain languages (i.e. Bengali, Somali, Amharic, Tigrinya), it may take longer, please submit your requests ASAP, our translators are working around the clock to support the urgent communication.
For questions, please email us at wecare@multi-languages.com
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We are the very First KUDO Studio in Canada. KUDO is a powerful cloud-based platform that allows people and businesses to collaborate and meet more effectively across geographic and language barriers. KUDO streams real-time language interpretation for web meetings and live conferences.We appreciate working with the KUDO team. Their professionalism, expertise in simultaneous interpreting and innovative technologies make them #1.
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We stand behind our Outstanding Quality Guarantee and take pride in being the Bugatti of the Translation and Interpreting industry. We are committed to providing massive value to those in our care.
We love to hear from our clients, translators, interpreters and colleagues from the sector. Please leave a Google Review so others can learn about your experience while working with us.
If for any reason your review is not 5 Stars, we would love to hear your suggestions and feedback. We will make your next experience a 5 Star.
We appreciate YOU!
Note: to write a review, select write review at the right hand side of the page (under the Review block).
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We are here to listen and support you:
Lola Bendana - Ext.0222
Director
Sergio E. Bendana - Ext.0227
VP Innovation and Business Development
Conference Interpreting
Remote Simultaneous Interpreting - Webinars / Live
Ann Menoudakis - Ext.0223
Community Interpretation
Marcela Cartie - Ext.0224
Translation / Revision / Braille / Transcreation / Adaptation
Desktop Publishing (DTP) / Audio / Video / Transcription
Sepideh Salimi - Ext. 0226
Translation / Revision / Braille / Transcreation / Adaptation
Desktop Publishing (DTP) / Audio / Video / Transcription
Cristina Alvaradejo - Ext. 0226
Translation / Revision / Braille / Transcreation / Adaptation
Desktop Publishing (DTP) / Audio / Video / Transcription
Adriana Bendana
Client Care Team
Juan Bendana
Web Design - Social Media
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We would like to thank YOU! Our clients, translators, interpreters, staff and colleagues. Thanks to you, we have become who we are: one of the most trusted translation agencies and proudly Canadian.
More importantly, the Multi-Languages culture is about making the world a better place! We are a force for change, transforming the world one person at a time.
We transform organizations and individuals by breaking the language barrier and making communication accessible to all in over 100 languages.
Because of what we do, people are happier, wealthier and healthier. After two decades in business, we still believe in giving back, and we want people to feel happy and help others to achieve the same. It is a privilege to carry on this mission. Helping others is what inspires us, we can't do this without YOU!
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