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Women’s Health: What You Need To Know

Posted on by Aditi Malhotra

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Health, it’s a minefield, right? Well, as women, not only do we have all of the general areas of health to be concerned about, we also have a few specialist areas that we need to learn to master over the years. Sometimes, when you think of it all from the start, it can all feel like a bit much. How are you meant to be able to get a grip with it all? It may seem impossible, but you can not only understand your health as a woman but also master it. There is a lot to learn, that’s for sure, but it will all start to come easy to you.

If you want to be able to enjoy good levels of health, feel good in your body, and benefit from a long and happy life, you need to start taking action. But before you can take control of your own health, you have to know a bit more about what that really means. Women’s health is made up of so many different areas; it’s not always easy to understand them all. But, by getting a bit more information on each, you should start to find it easier to look after your body, be sure that you are healthy, and know what to do if you’re worried that you’re not.

General Health

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Women are human, meaning that a huge part of our women’s health is focused on everyday health. This takes into consideration things like diet and exercise, but also your mental health, stress, and also your lifestyle choices too. Read on for tips and ideas on how to get better levels of general health.

Fitness & Nutrition

For your body to be able to function properly, you need to be fueling it right and exercising. But this isn’t only good for your physical health, but your energy levels and happiness too. If you’re suffering from any kind of ailment, a good diet and plenty of exercise may not cure it, but it will make a significant improvement on how you feel.

Mental Health

But nailing your physical health isn’t all. You need to be able to ensure that your mind is in a good place too. Because mental health makes a huge contribution to your overall health levels and can affect how you feel physically. Be sure to be aware of how you feel mentally, listen to your mind and do what you can to de-stress on a regular basis to stay healthy.

Lifestyle Choices

Every single choice we make with regards to our lifestyles will also have some kind of impact on our health. So choose wisely. This concerns the alcohol your drink, whether you smoke, and even drugs. All of which can negatively impact your health. But that’s not all. You also have the places you live and the amount of stress and toxins you expose yourself to on a regular basis.

Menstruation

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From our teenage years until menopause, every woman goes through menstruation. It’s not something that we all like to talk about, but it’s a huge part of female health. Sometimes, you may have questions or fears, or even worries that you may want to work through. And to make sure that you’re healthy, you’re going to need to do that.

Regularity

What constitutes a normal period to you will be completely different to someone else. So, it’s important that you only use the information you find as a rough guide. You should get to know your body and your own flow. You need to know what is normal and regular for you, so that you can look out for any changes should there be any.

Pain

Most women will have some form of pain when they menstruate. It can be frustrating, but it’s often completely normal. Again, this will be personal to you, but you may suffer from cramping around your abdomen or lower back. Pain relief and even a hot compress may help. But if your pain is strong or persistent, be sure to speak to your doctor about prescribed solutions to ease the pain.

Hormones

Then comes those dreaded hormones. Most of us are far too familiar with PMT and the joys it can bring us. During our menstrual cycle, our bodies are filled with different hormones at different times, meaning that we can feel a range of different emotions at any given time. They’re not always easy to handle, but the first step is recognizing when you’re hormonal and accepting it, then learning to distinguish between real emotions and hormone-induced ones.

Pregnancy

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Firstly, pregnancy is not always something that some of us will experience, or even want to. But, it does make up a huge part of a woman’s health naturally. So whether you’re looking to get pregnant and want to make sure that you have a healthy pregnancy, or you want to avoid that, here’s the lowdown on what to do.

Contraception

Whether you do plan to have children at some point in the future or not, contraception is something you may want to consider. Not only will it keep you safe from getting pregnant, but some forms can also protect you from STIs. There are lots of forms to consider, from birth control pills to reversible contraception and even permanent forms. Be sure to discuss your options and which may suit you best with your doctor.

Fertility

Then there are your fertility levels to consider. If you are trying to get pregnant or thinking about it, speak to your doctor. There are things that you can do to boost your fertility, as well as different tests and checks that can be carried out if you find it hard to conceive naturally after a set period.

Healthy Pregnancy

When you get pregnant, or when you’re trying to conceive, you’re going to want to do everything you can to have a healthy pregnancy. Not only does this mean feeling comfortable and content, but you should look to eat a balanced diet that can fuel your body and help the baby grow, take your vitamins, try to stay active and even take care of your emotional health.

Menopause

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As women, we also have the menopause to look forwards to. Now, some people handle this better than others, but it all comes down to your body and how it deals with the menopause process individually.

Noticing The Signs

Whether you’re still young or approaching middle-age, it’s important to know what to look out for when it comes to the menopause. There are a lot of common symptoms that can identify the onset, such as hot flushes, so be sure to know what is normal for your body, so that you can get an indication of what’s changing.

Getting Treatment

When you do hit menopause, and you find that you’re struggling, you don’t have to suffer in silence. There are treatment options to ease the symptoms and make the process easier to live with. Types of hormone replacement therapy (HRT) are often quite common, so speak to your doctor about options.

Helping Your Body

You should also aim to help your body as much as you can during this process. It’s always important to stay healthy as you age, but if you look after your body during the menopause, you may find that you can relieve some of the symptoms. In particular, you could find that a good diet and plenty of exercise helps your body through it.

Screening

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It’s important for us all to get check ups every now and again. The screening process is often something that is vital to keep you safe and protected. But you’re going to want to make sure that you do your own research and know how to make sure that you’re covered too.

The Tests Available

So, first of all, you should speak to your doctor about the screening tests that are available to you. As women, we need to make sure that we get screened for two important female cancers as a minimum – cervical cancer and breast cancer. But some of these have age limits, so be sure to discuss your options with your doctor.

Your Medical Rights

Now, at this point, you may also find that you need to find out what you are entitled to receive as a part of your medical care. Different providers will have different options, and it may also depend on the policy you have. Screening isn’t always covered. So, if you want to make sure that you can get the screening you need, you need to check out cancer screening coverage and either upgrade your policy if it’s not included, or switch if you can.

Knowing Your Own Body

As with many other areas, for screening, it’s so important that you know your own body. If you know what is normal to you, you will be more aware should anything change. When it comes to breast cancer, there are checks that you can carry out. You should also know what to look out for with regards to both breast and cervical cancer symptoms to hope to catch anything early should you be affected.

 

 

Grow Old Healthily, Not Just Gracefully

Posted on by Aditi Malhotra

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When it comes to aging, we all want to make sure that we handle it well. Not only do we want to make sure that we feel as good as we can, but we often want to look it too. And hey, there’s nothing wrong with that. You’ve got to look after the skin you’re in if you want it to stand the test of time. And that means starting now. In order to age well, and that means healthily and not just gracefully, you’ve got to start doing things that are going to help you as you age – both inside and out.

Stay Active

Firstly, you’re going to want to make sure that you stay active. Even if you’re young now, be sure to keep up your exercise and stay that way until you physically can’t. When you start to get lax, your body knows. A lot of older people find that they’re unable to do things because they’ve stopped being as active. Therefore, their muscles find it hard to start again. But, if you keep your body agile, it should serve you well.

Stay Out Of The Sun

If you’re worried about the visible signs of aging, you’re going to want to avoid the sun as much as possible. Of course, you’re going to want to get a healthy dose of vitamin D, but be sure to wear sunscreen and avoid midday sun. That way, you can avoid drastic procedures, or opt for just an upper face lift if you do need it later in life, rather than having to undone too much damage. The sun is a huge cause of premature aging, so remember that prevention is better than cure.

Get Your Omegas In

You should also make sure that you’re caring for your joints. We all know that they can cause you problems later on in life, so you should do what you can to care for them now. These tips on healthy joints should help you, but also remember to get your Omegas in. Whether you eat more oily fish or choose to take supplements, it’s just one way that you can keep your joints supple and healthy for longer.

Keep Your Mind Calm

But aging is also about your mind and not just your body. Although some things can’t be avoided, you should aim to keep yourself as calm and as stress-free as possible throughout your life. It’s not always something you can start to implement yourself, so be sure to look into ways that you can calm an anxious mind. Exercises will often help you to gain better mental clarity and enjoy a happier and healthier life because of it.

Avoid Toxins

And finally, you should try to make a conscious effort to avoid toxins is you want to age healthily and gracefully. You may not realize it, but the chemicals caused by stress, found in some foods, and even in your beauty products can be bad for your health and even bring on early signs of aging. But, by doing what you can to avoid them, you’ll be helping your easy aging process.

 

 

Getting Involved in Cycling To Pedal The Pounds Away

Posted on by Aditi Malhotra

It’s difficult to make a lifestyle change, especially one which hurts you in order for you to start getting better. Millions of people around the world say ‘this is the year is the year I start getting serious about my fitness.’ However, many fall short, and many don’t even begin their journey. The first hurdle individuals have to jump over is the fact that they will undoubtedly look like an amateur. Many also feel incredibly self-conscious of how they look. Lots of people just want to hide from sight, so they don’t feel like they’re judged. Obviously, an embarrassment of one’s own body keeps people from changing and remaining in a sedimentary and introverted lifestyle. However, there are sports which you can take part in, exercise for and do so in your own time. The key is to take is steady, because slow is smooth and smooth is fast.

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Why cycling?

Cycling is a great sport to burn fat because you’re literally moving your entire body weight, and bike’s and you’re pushing against the forces of nature. Cycling is one of those sports that cuts directly to the bone and goes for the jugular regarding fat loss. It attacks your body mass index, and extra pounds you’re carrying. This is achieved because when you cycle, you’re in a concentrated posture that mimics that of squatting. The largest muscles in your body, the quadriceps are then forced into action, along with your calves. Research has shown that a waistline of over 35 inches for women puts them at serious risk of heart disease. So when your legs are working extremely hard, the fat on your thighs, waist, and stomach are the first to feel the burn.

Photo credit – Jeremy Jenum

Modern equipment

First thing’s first, you could start cycling at the gym, but if you wouldn’t feel comfortable with people looking at you, perhaps the au naturel route is better for you. You’ll need information on equipment because the sport requires you to be careful of what you’re getting on and what you’re wearing. A versatile road bike, with a smooth frame that absorbs bumps in the street, is the best option. Modern bikes have over 20 gears, which can behave like your marker in a way. If you’re a novice, start on a higher gear, and work your way down. To get the best out of your bike, it needs to last. Read up on how to maintain your bike, so any problems can be attended to before they start to impact your bike. Certain guides will give you information on how to grease your chain, so if you’ve been riding in rain or through mud, the mechanism doesn’t start to lock up and erode. You’ll also get proper information about tyres pressure for different surfaces, which could potentially save you from a nasty fall.

Health and safety first

Before jumping into the sport, you need to make sure you’re in no danger of getting seriously hurt. The proper, bubble spot grip gloves will allow you to grip the handlebars no matter how fast you’re going and how rough the road is. It goes without saying that a rigid bike helmet is imperative to protect your skull should you fall off or be involved in an accident. Adults don’t have to, but knee pads would also be a great way to protect vulnerable joints.

 

 

 

Been Let Down By Your Medical Care? Here Are Your Options

Posted on by Aditi Malhotra

We live in a very fortunate time, in 2017. The quality of medical care in most western countries is very high, and whether you have public healthcare or rely on your insurance, you can usually find the help you need fast. We put our trust in those working in the healthcare profession, simply because we have few reasons not to. After all, these people are trained professionals, so most of us have no qualms putting our health in their hands. But what do you do when something goes wrong? Of course, all medical procedures go exactly as they should 99.9% of the time – however, if you are one of the rare few who experiences a fault with your procedure or service, this can be little consolation. Receiving a botched treatment, or having your time wasted with the wrong type of treatment or medication can be incredibly infuriating, not to mention potentially dangerous to your health. If any of these scenarios happen to you, here are a few options you will want to take into consideration.

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Try not to lash out

When something has gone wrong with your medical treatment, it is fairly likely that it happened either because of human error or because of a data mix-up (i.e. the electronic system that processes patient information failed in some way). Neither is excusable, but they DO happen – some medical professionals have even expressed concern that longer working hours are resulting in more slip ups from staff. Either way, a mistake that affects you can quickly leave you feeling angry, let down, and distrustful of the system. You may find yourself shouting down the phone at your hospital receptionist and writing angry posts on local forums. While making formal complaints is advisable, try and remain calm for the most part. Your complaints will be taken much more seriously if you do, and you will also put your health under much less strain too.

Find an alternative doctor

If you have suffered a botched surgery, going in for further surgery may be the last thing on your mind. But usually, it takes a subsequent surgical procedure to fix the mess created by the previous one. A common example of this is breast implant revision surgery, which many women go through each year. Paying for cheap cosmetic surgery overseas might seem more friendly to your budget initially, but remember, these types of surgeries can easily come back to bite you.

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Claim compensation

As the saying goes, when there’s blame, there’s a claim; and you may be entitled to a payout to compensate for any mistakes made by your doctor/surgeon. Check your health insurance policy to see what you are covered for. Normally, you should be able to (at the very least) claim for things like missed wages while you are in recovery. Or, depending on the situation, you could even have a potential medical negligence case on your hands, meaning that you could be owed a huge sum of money for the inconvenience.

Fitting Fitness Around You: Building A Happy Relationship With Exercise For Busy Women

Posted on by Aditi Malhotra

We all appreciate the importance of regular exercise. But, to be completely honest, finding time for those physical activities can be very difficult. Even if you love workouts, they are often the first thing to be sacrificed as you juggle the various responsibilities of modern life. Changing this immediately should be a goal shared by all women.

The only way to achieve that target is to embrace a healthy relationship with fitness that is built exclusively around your aims and needs. Here’s all you need to know.

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Appreciate Your Limits: It’s easy to feel envious towards the gym buffs seen on social media. However, you cannot expect to match their bodies or their routines. While you want to push yourself to the limit, it’s always important to walk before you run. Moreover, you must learn to take injury recoveries and time limitations into account. Sadly, if exercise starts causing problems in other aspects of your life, giving up is inevitable.

Incorporate Fitness Into Daily Activities: Time is the main hurdle standing in the way of our fitness goals. However, gym workouts aren’t the only source of exercise. Getting a little creative by cycling to work or holding yoga sessions after work can be very useful. You’ll be getting a full workout while only adding a few minutes to your day. And when regular activity doesn’t prevent you from achieving other life goals, you’ll find that long-term success is more likely.

Turn Holidays Into Adventures: Vacations are a great opportunity to let our hair down. While throwing your diet out of the window for a few days is nothing to worry about, you should still stay active. Combine the trip with a charitable endeavour such as the Mount Toubkal Trek, and you’ll be sure to do just that. Alternatively, if you’re on a city break, walk or cycle instead of taking the bus tour. Either way, it’ll stop your body from regressing whilst you’re away. In turn, this should allow you to get back into the swing of things far easier. Besides, it’ll improve the holiday too.

Exercise With Others: Human interaction is an integral part of human life, which is why time with loved ones is so important. Starting an amateur sports team or simply attending the gym together can make a world of difference. Or if you are someone that prefers to exercise alone, you can maintain a social vibe with a FitBit watch. Track your progress and compare against your nearest and dearest for that extra motivation and something to talk about in person. Perfect.

Choose The Best Routines Possible: By now, you should realise that fitness needs to be fun. Having said that, if you only have limited time in the gym or on the track, you must make it work harder. Finding a suitable HIIT strategy could see you burn twice as many calories and build twice as much muscle. Apart from anything else, seeing those positive results in the mirror is sure to put an even bigger smile on your face. What more could any woman ask for?

 

 

 

Health? It’s Only Skin Deep!

Posted on by Aditi Malhotra

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Our skin is the one sure sign of age. There is nothing worse than looking older than your age and looking after our skin, and our body is the best way of fighting off old age. Eating processed foods and indulging in bad habits over the years will do a lot of damage outside and in, but here are some easy and effective methods to looking after your skin and reversing the clock.

Losing Weight

If you carry the unaffectionately named “spare tire” around your belly, losing it is always one of the best places to begin to help you look and feel younger. There are plenty of ways to do it, from eating the right foods to methods like cold laser fat reduction treatment and making sure you exercise, but the best thing is to have a combination of methods with the right lifestyle choices. A diet always sounds like a temporary measure, but it’s a lifestyle choice you need to make so you can keep the weight off. The effects of excess fat increase stretch marks, and if you find yourself with more stretch marks post weight loss, then having a diet rich in collagen will help you to regain that elasticity. Collagen is found in heavy amounts in foods like bone marrow, so you can make a healthy bone broth to drink, or make into gravy using the bones of the animal.

Reducing Stress

Not an easy thing to do in the modern world, but stress will show up in lines on your face and inside too. Too little stress is bad, but too much stress can result in elevated levels of cortisol which will impact on your ability to grow muscle and put you in a constant state of anxiety. We can all do with giving our lives a makeover to give our skin a makeover! By learning stress-controlling techniques that work for you, you can begin to make your life, overall, a better one and by cutting down on unnecessary extra activities and begin to focus on what makes you happy it will have a massive benefit, inside and out.

Rejuvenate

Recharging isn’t just about getting the right amount of sleep, but it’s about understanding when to take a step back and get a mental break or physical break from things. As mentioned, stress is the big one to cut back on, and by making sure you can recover in ways that benefit you, you will be a much healthier person inside and out. Exercise is a very basic way to rejuvenate and to encourage the body to perspire, getting rid of toxins, but you can also find ways to cleanse your body by detoxifying. And this can be by having a glass of water with a bit of lemon in the morning, or by engaging in activities that reduce stress and anxiety, such as yoga or Pilates. But while one of these methods will work, it’s best to try a combination, and combined with a healthy diet, you will be cleansed, and it will show on your face.

 

 

Fast Ways To Eliminate Stress

Posted on by Aditi Malhotra

Stress is something that we all go through at one time or another. It is that uncomfortable feeling of being under pressure and not knowing whether you will be able to come through and achieve what you want. Unfortunately, stress is an ever-present part of modern life, and this doesn’t look as if it’s going to change anytime soon. However, there are some things that we can do to manage our stress in the here and now. Read on to find out what they are.

Meditation

Meditation is a great way to manage stress. This is because it is all about focusing in the now. The point is to just experience what is happening right at the time without controlling it, something which can help alleviate stress. By just letting it be you give it the chance to work itself out, and pass, instead of clamping down on it and making it stay for longer. 

Meditation can also help you slow down and listen to your own thoughts. This is useful as you can make calm decisions even if you are feeling stressed. Something that can help you get a positive outcome no matter what your internal state is.

Exercise

Exercise is also a good quick remedy for stress. When we are under pressure our bodies often coil and constrict as if they are ready to pounce into action. This is because stress stimulates the old fight, fight, or freeze response that comes from our lower brain.

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Exercise can help alleviate this, as it provides somewhere for all of that nervous energy to go. So next time you are feeling stressed take a walk, or head to the gym and work out some of the symptoms physically. You will be surprised by how good it can make you feel.

Water

Drinking lots of fluids can also help you beat stress. This is because your brain is 85% water, and if it’s not properly hydrated it’s not going to work right. Also when we are stressed the body releases a hormone called cortisol. By drinking lots of water, we can keep this diluted in our bodies; negating some of the effects.

But what sort of fluids should we drink? The answer is and always will be water. Why? Well, water is the most natural fluid. As well as the purest, especially if you use a system like this Everpure water filter to remove any contaminants from the stuff you get out of your taps.

It’s also easier on the body because you actually have to use more fluid to expel caffeinated drinks than you gain from drinking them. Something that often leads to dehydration.

Therapy

Lastly, if stress is a constant issue in your life, you may want to consider some counseling or therapy. This is because many people suffer from what are known as cognitive distortions, or a skewed way of looking at the world.

This can cause them to interpret situations as stressful when they are not. However, by learning to recognize these issues, you can have a more balanced reaction to them, decreasing your stress.

 

 

Bad Gut Health Gets In The Way Of The Rest Of Your Life

Posted on by Aditi Malhotra

Bloating. Constipation. Stomach aches. Gas. They are all very annoying in their own way, but gut health is about a lot more than just how often you encounter those issues. It’s about enjoying your life, getting in better shape, avoiding sickness, and even dealing with long-term health issues. Here, we’ll look at why you should be more concerned about your gut health.

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It might be more than a tummy ache

If you experience the problems mentioned above on a more regular basis, then there might be a couple of reasons. For one, you might eat gassy foods that get in the way of your digestive system working properly. Stress might be shutting down that system. Or you might be dealing with irritable bowel syndrome. The word syndrome makes it sound scary and chronic, but it can be easily dealt with through an IBS natural treatment that targets not only the symptoms but the causes. If you’re dealing with gut problems often, it’s best to get it diagnosed as quickly as possible so you can take preemptive action against it.

Sleeping issues

Poor gut health often plays a key role in insomnia, as well. In return, not getting the correct amount of sleep then makes your digestive system less effective at its job. The two issues need to be tackled together. For one, schedule your meals more regularly and give yourself two-to-three hours between your last meal and bedtime. Improve sleeping habits by tracking your sleep cycles and using therapeutic methods like lavender scents to easier fall asleep at night.

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Get more good

Your gut is the key to the rest of your health. That’s because your stomach and intestines are the stars of the show when it comes to absorbing nutrients from the stuff that you eat. Find out what probiotic and prebiotic foods you can include more of in your diet. These foods help create a home for the helpful bacteria that assist in breaking down food properly, allowing your body to better absorb them. If you’re not looking after your gut health, you will never get the full effects of a nutritious and well-balanced diet.

Stop reaching for those tissues

Good gut health also plays a role in helping you stay healthy in general. It’s no understatement when experts say that the gut is where sickness begins. Bacterial diseases, colds, and the flu all have their beginnings here. By helping promote your gut health, you are also promoting a more effective immune system. Beyond the aforementioned healthy foods, you should also look at increasing the amount of vitamin C you get and consider taking fish oil. You’ll start seeing the effects when you breeze past all the bugs and maladies that seem to get everyone else in the family and the workplace.

Foster healthy bacteria in your gut. Avoid foods and habits that get in the way of a healthy digestive system. Sleep better, get better results from health pushes and get sick less often. These are all the things that good gut health can help you with.

 

Foods To Include In A Diet Made To Accelerate Your Metabolism

Posted on by Aditi Malhotra

There aren’t any shortcuts to losing weight, the body is too complex and by its design, has not evolved to take on massive changes so suddenly. As we get older, although in our youth we may have been spritely and full of energy, a more mature body slows down. Metabolism is the process in the body which breaks down chemicals in order for life to be sustained. Exercising regularly and getting plenty of sleep, are ways which control your energy consumption needs at a molecular level. However, not everyone can lead an active lifestyle and have the time to workout to keep those extra pounds off. But there are certain foods which speed up metabolism, thus accelerating the breaking down of the food you eat, making the energy more viable to be used than be stored; these foods support the mechanisms that will aid in burning fat.

Source – Steve Johnson

Spice

Hot peppers such as jalapeno, green Indian chillies, cayenne and spicy Italian red chillies directly tell your metabolism to speed its circulation. The spicy nature of these vegetables also reduces cravings, for sugar and fatty foods. It’s because the compound capsaicin stimulates the body’s pain receptors and the body reacts to this by increasing blood circulation and the metabolic rate. Some studies have shown that if you eat a chilli dish, that makes you profusely sweat to the point you get a runny nose, it boosts your metabolism by nearly 20% and can last for 2 hours.

Softly softly approach

If you would really not go down the no pain no gain route, whole grains can act just as effectively but in different ways. Oatmeal and brown rice complex carbohydrates which force the body to speed up metabolism by stabilizing your insulin levels. Because, of their slow burn nature, they’re great ingredients for a meal to have with supplements such as HCG Triumph. The body’s natural processes of burning fat are combined with a low-calorie intake diet, that spikes your consumption rate. This the two methods balance each other out by the complex carbohydrates releasing slowly, yet the supplement hastening digestion.

Acidic fruits

Knowledge coming out of the State University of Rio de Janeiro has found that women who eat three small apples, pears, tomatoes and oranges lost more weight than those who did not. The obvious reason is because of the acidity of the fruit, reacts with the stomach’s own acid, creating a calm but turbulent metabolic rate. Whipping into action are enzymes which break food down, and the faster that happens, the quicker the nutrients enter into your intestines. Organic apples are one of the most available fruits in any shopping market, so you can’t complain about not have access to a simple solution to burning fat.

Credit – Robert Judge

Broccoli soup

Rich in calcium

Getting the Right Amount of Sleep

Posted on by Aditi Malhotra

When you head to bed, how many hours of sleep do you aim for? Are you trying to go for the standard 8 hours, do you get by with 5, or are you one of those people that try to sleep for as long as possible? Whatever your sleeping pattern is, there are most likely a few ways to optimise your sleep schedule so that you’re more likely to wake up feeling refreshed and ready for the next day.

Contrary to popular belief, recommended amounts of sleep don’t make much sense. Everyone’s body is different and, as a result, everyone sleeps a different amount every night. There’s a reason why some people sleep in for many more hours than others, and there’s also a reason why everyone manages to get by with however much sleep they get. There could be lifestyle decisions or health issues that affect how much sleep you actually get, and it’s possible that you’re sleeping too little or too much.

There are a couple of ways that will help you get the right amount of sleep, but it takes a little trial and error and it does involve some experimentation. So to help you get the most out of your bedtime, here are a few tips.

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Start with your bedroom

First of all, we need to remove any suspicion that it’s your bedroom that’s causing your lack of sleep. There are several issues that need to be taken care of before we can start experimenting with how much sleep you get each night. First of all, remove any kind of electronics in the room. For instance, if you find yourself lounging in bed at night watching late night television, then you want to remove the TV and watch all of your shows before bed. You want your body to associate sleeping with the bed, not films.

Next, visit a mattress comparison site like ChooseMattress and pick something that’s fairly expensive and meets your needs. We sleep on our beds for roughly a third of our lives, so make sure you’re not cheaping out and getting a budget mattress—your back will thank you in the future. Try to remember that your bed frame also matters.

The sleep experiment

So to start, set a baseline of around 7 hours. Set your alarm to when you want to wake up, count back 7 hours, then sleep at that time. Sleep means you’re in bed and already closing your eyes by the time that time strikes, so don’t delay it too much. If you manage to wake up on time consistently for a couple of days, then that’s your target bedtime. If you find yourself waking up consistently before your alarm, then you can reduce your sleep needed by around 10-15 minutes. If you find yourself snoozing more often, then add 10-15 minutes.

Keep repeating this process until you’ve completely grown used to a certain sleep time. It’s important to practice this experiment for at least a week until you’re comfortable sleeping and waking up at the same time. Remember a lot of sleep problems can be solved with a regular schedule that you stick to so that it adjusts your body’s inner clock. Sleeping the correct amount can solve everything from weight issues to managing your chronic pain, so make sure you’re sleeping the correct amount each night.

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