Try these strategies for improved sleep.

10 Tricks Every Insomniac Needs To Try For A Sweeter Slumber

Try these natural strategies and techniques for relaxation and improved sleep.


Sleepless nights, tossing and turning, and endlessly counting down the minutes until your morning alarm goes off. Sound familiar? If you suffer from difficult sleep or insomnia, then you might feel like you've tried everything or read every blog and book about how you can fall asleep faster and feel more rested. Not getting enough sleep seriously impacts your overall health and ability to function day-to-day, so make it a priority to set up a night routine and catch those z's! Disclaimer: If your sleep troubles persist beyond natural interventions, visit your doctor. You may require testing for sleep disorders or additional medical attention.

1. Gentle stretching or yoga

Gently stretching and moving the body helps ease any physical tension or areas of soreness and pain from your day.

2. Self-myofascial release

Using a foam roller or lacrosse/tennis balls to release any knotty areas like in the upper back/trapezius muscles and at the lower back and hips.

3. Journal your worries away

If part of your difficulty in falling asleep is related to your on-going to-do list or general anxiety, then getting everything out of your head and onto a nonjudgmental piece of paper can be helpful. If you're more of a talking it out kind of person, see if you can spend a few minutes venting to a supportive friend or family member.

4. Drink an herbal tea

Herbal tea blends targeted for improved sleep and dreaming include lavender, mugwort, holy basil, gotu kola, and valerian root. These powerful herbs can induce sleep and promote relaxation, and additionally, drinking a warm cup of tea can be a soothing and cozy part of your night routine.

5. Listen to relaxing music or white noise sounds

Listening to one of the relaxing or sleep playlists on Spotify may help get you in a more calm state of mind. If you like to sleep with white noise in the background, try a sleep machine or ambient noise station that can play through the night.

6. De-clutter around your bed

Even if your room is on the messy side, try and at least clear the clutter directly surrounding your bed. This is calming to the nervous system and creates less visual stimuli that can capture your attention.

7. Read something light

Read something that won't bog you down or be on your mind the rest of the night, like an easily digestible magazine or your favorite blog.

8. Upgrade your bed

Try adding a mattress topper or getting a new set of silky soft sheets if your bed itself is uncomfortable and difficult to relax in. You might also try a different pillow if you have neck discomfort or pain.

9. Keep your room dark

Try to avoid electronics late at night whenever possible. If you need to be working on a paper or studying on your laptop, try wearing a pair of glasses that block blue light. You might also invest in a pair of blackout curtains if your room gets a lot of bright natural light in the early morning, or if any street and city lights seep in overnight.

10. Create a sleep log

Start to track exactly how often you have difficulty sleeping and what your average hours of sleep per night are. It doesn't have to be anything intricate, and there are apps you can download that make tracking your sleep simple and effective. This way, when you implement new relaxation strategies and techniques, you can see what led to the most dramatic improvement in your quality of sleep.

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A list Of 15 Inspiring Words That Mean So Much

A single word can mean a lot.

Positivity is so important in life. A lot of times we always go to quotes for empowerment but I have realized that just one word can be just as powerful. Here is a list of inspiring words.

1. Worthy

Realizing your self-worth is important. Self-worth can really make or break a persons personality. Always know that you are worthy of respect. And also, never compare yourself to others.

2. Courage

Be courageous in life. Life has so many opportunities so do not be scared to grasp any opportunity that comes your way. You have the ability to do anything you have your heart and mind set to do, even the things that frighten you.

3. Enough

When you are feeling down and feeling that nothing you do is ever good enough, know that you are more than enough. And yes there is always room for improvement but when it comes to my self-worth I always have to remind myself that I am enough.

4. Blessed

Be thankful. A lot of times we forget how blessed we are. We focus so much on stress and the bad things that are going on in our lives that we tend to forget all of the beautiful things we have in life.

5. Focus

Focus on your goals, focus on positive things, and focus on the ones you love. Do not focus on things that will keep you from not reaching your goals and people that do not have good intentions for your life.

6. Laugh

Laughing is one of the best forms of medicine. Life is truly better with laughter.

7. Warrior

Through the good and the bad you are a warrior. Be strong, soldier.

8. Seek

Seek new things. Allow yourself to grow in life. Do not just be stuck.

9. Faith

During the bad times, no matter the circumstances, have faith that everything will be all right.

10. Live

Start living because life is honestly way too short. Live life the way you want to live. Do not let anyone try to control you.

11. Enjoy

Enjoy everything that life has to offer. Enjoy even the littlest of things because, as I said before, life is short. And plus, there is no time to live life with regrets.

12. Believe

Believe in yourself and never stop. Believing in yourself brings so many blessings and opportunities in your life.

13. Serendipity

A lot of times we look for things to fill an empty void that we have. Usually what we are looking for comes when we are not looking at all. Your serendipity will come.

14. Create

Share your ideas with the world. Creativity brings change to your life. However you chose to use your creativity do not be scared to show your intelligence, talent, and passion.

15. Love

The world is already full of so much hate, so love unconditionally with all your heart.

Cover Image Credit: Tanveer Naseer

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Internet outraged at Delhi Aunty for Sl*t Shaming

Public outrage - justified or an overreaction?


When the topic of sexual violence against women arises, women are often held responsible - because of how they dress, or how they behave, or even if they have a voice. A recent incident in Delhi showed that the mindset of people has not changed. In a video posted by Shivani Gupta, a middle-aged woman is seen defending her claim, "Women wearing short dresses deserve to be raped."

This backward mentality surrounding rape and rape culture is horrifying to see. The middle-aged woman first shamed them for wearing short clothes and when she was confronted, she told them "they deserved to get raped." She made things worse when she told other men in the restaurant to rape such women who wear short clothes.

Shivani and her friends later confronted this woman while taking the video. They wanted a public apology for her statement and followed her around. The older woman stood by her statement. Fair enough. They felt threatened by her statements and wanted an apology for her actions. The older lady, however, was brazen about her ideologies and refused to apologize. In fact, she threatened to call the cops for harassment.

The woman who made the regressive statements. Shivani Gupta

While the anger and outrage by the women who uploaded this video are justified, several questions are being raised on whether the older woman was later harassed for her statements. Public shaming is not the way to solve this issue.

"We cannot dismantle a culture of shaming by participating in it." - Rega Jha.

Now, I believe that nobody must engage in victim shaming. Nobody has the right to police the outfit one wishes to wear. It is astonishing to believe that even in the 21st century, people still believe that an outfit determines the morality and character of a person. That older woman was wrong to sl*t-shame the girls for wearing what they want. That being said, even though what that woman did was horrible, public shaming will not work. It will not change the mindset behind these ideologies. What that older woman did was akin to bullying. Publicly shaming her, stalking her facebook account or posting comments or by coercing her, you are also behaving in the same manner of bullying.

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