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Personal Development Articles

  • 10 Things to do Right Before Bed for Excellent Sleep


    Exhaustion makes the wimp out of us. We would all want a good sleep after a tiring day. However, we tend to be so engrossed in our social lives that we fall asleep to it and wake up to it. Indirectly, we end up disturbing the entire biological clock and lose out on good sleep.  A good sleep makes you more productive and agile.

    Instead of crashing on the bed and engaging yourself in the usual movie or series marathon, take a look at these 10 things and decide for yourself.

    1. Unplug

    One of the most important aspect that should be included in our lives. By Unplug, I mean keeping ourselves away from the virtual world for a 30 minutes at least before we go to sleep. You owe it to yourself. One must not forget that before anyone else, we must always love ourselves and give some exclusive “me time” to ourselves. We owe it to ourselves. This way, we give our mind the much needed pull to slow down and relax for sometime.


    2. Read a book

    Michael Kerr, an international business speaker and author of “You Can’t Be Serious! Putting Humor to Work,” says he knows numerous business leaders who block off time just before bed for reading, going so far as to schedule it as a “non-negotiable item” on their calendar. A book is a man’s best friend. It opens our world to endless possibilities. We always gain something out of reading. You can also browse something useful online and read. This way you also develop a healthy reading habit and make the best of the time.

    3. Write a journal

    There are days when you just want to shut yourself and get sombre about things that have been bothering you. Sometimes, we capitulate to our emotions and feel paralysed by it. There are also times when you don’t want to share it with anyone yet you want to vent it out. Trust me; we all have been through it. Pen it down. Maintain a journal. Talking from experience, when you maintain a journal you will eventually find out how well you have grown as a person. It does not have to be long and beautifully written as shown in movies but something short and simple to describe your personal moments. It might get long if you want to rant your agony or frustration that is even better. You will find some amount of peacefulness after writing down. After all, it is rightly said, decisions made in anger are bad decisions and this way, you might also prevent yourself from doing so.

    4. Prepare for tomorrow- A To-DO List!

    We have all had the habit of ‘procrastinating’! Isn’t it? Leaving things to get done in the twelfth hour. But how about making a slight change and including some small changes into our lifestyle. Let’s start with writing about two things to do the next day and then get on to doing it. Let the two tasks be as simple as picking up laundry or cleaning your wardrobe. List it down and act accordingly. You will surely love this routine.

    5. Asses you day

    What have you accomplished during the day? Some of you will say none because they don’t think they are productive on the day.  You cannot prepare for tomorrow unless and until you have assessed your ‘Today’ well. Small achievements like finishing a few pages from the novel you are reading can be assesed. Begin with little things and clear a path for greater objectives.


    6. Drink Water

    The golden rule applied by our fathers, father’s father and maybe even their forefathers – Drink Loads Of Water. It is great for the system. It is human tendency to gulp down some water whenever we feel uneasy. We end up feeling much better after drinking.However, Drinking water before bed is not a good idea for people suffering from kidney or heart ailments. This is because the excess water intake will put additional pressure on the kidney, which are already weakened and are not efficient in fluid removal from the body. For people who do not have this problem, can opt for drinking water as it promotes a good sleep, clears off toxins, burns off calories and keeps you hydrated.

    7. A Warm Shower

    It is the best way to relax your entire body to ensure a great sleep. Taking a shower before sleep is an amazing stress buster. According to Web MD-When you come out of a warm shower into a cooler bedroom, your body temperature will drop. That drop in temperature signals your body that it’s time to rest, slowing down essential metabolic functions including heart rate, breathing, and digestion.

    8. Spend Quality time with family and friends

    Designating a considerable amount of time from your every day routine towards family is a positive endeavor . In case you’re staying away from your family, then call them often and converse with them. Communicating with people you cherish, people you look upto is amazing and your brain responds well by releasing the upbeat hormone-oxytocin. Converse with your sibling or mom – whoever is close to you from your family and share your worries and accomplishments of the day. A hearty chuckle and a decent rest are the ideal antidotes for your tiresome day. All things considered, Success and Happiness begins from inside.

    9. Meditate

    Another awesome thing you might need to hone during the night. Meditation is useful for both your psychological wellness and physical well being. Meditation fills in as an energizer for your vitality and gets you focused. You feel profoundly peaceful after a tiring day. It is the ideal opportunity for you to stay relaxed for both your psyche and your body. So learn how to practice meditation each night before you rest. You can begin with just five to 10 minutes.

    10. Take 10 minutes to tidy up so you wake up to a neat space.

    Haven’t you heard that cleanliness is next to Godliness? Haha. Well it is true. Waking up to a clean surrounding drives in a lot of positivity.  Make your bed. Change the pillow covers and bed sheets regularly and ensure that you have a good sleep. According to a survey conducted by WebMD, Seven out of 10 people said they made their bed every day or almost every other day. The bed-makers were 19% more likely to report getting a good night’s sleep on most days.

     Source: -

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  • Top 10 Hobbies that can help you with Depression


    Come what may do not ignore depression! I repeat, do not ignore depression.

    At some point in life, all of us have looked for signs of depression. It isn’t something to be embarrassed about. I am saying this because realising your state is absolutely necessary. If we don’t realise that we are depressed, we can never get back to our former, happier lives. There has to be a moment of realisation followed by the application of a set of strategies that would reverse the depression. The World Federation for Mental Health has called it a ‘common disorder that presents with depressed mood, loss of interest or pleasure, decreased energy, feelings of guilt or low self-worth, disturbed sleep or appetite, and poor concentration.’ Its symptoms include anxiety. On becoming chronic or recurrent, the person’s ability to take care of his/her responsibilities becomes impaired. And, what makes it extremely alarming is that it could lead to suicide!!!

    10. Run for your life

    “Every morning in Africa, a gazelle wakes up, it knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn’t matter whether you’re the lion or a gazelle-when the sun comes up, you’d better be running.”

    ― Christopher McDougall

    Running, my friend has numerous benefits and trust me when your life is in danger, you have to make a run for it. Depression is that danger. Running adds on to your life qualitatively. It not only prevents heart disease, but also helps you gain confidence. When in doubt or in stages of self-reflection, put on your headphones and go out for a run. When in a park, you could even try running with closed eyes and feel the wind banging against you. It’s like flying and closest to freedom. Running will help you take off your mind from extraneous subjects.

    9. Swim and remain buoyant

    “Water was something he loved, something he respected. He understood its beauty and its dangers. He talked about swimming as if it were a way of life.”
    ― Benjamin Alire Sáenz

    Move that lazy body of yours and hit the pool. If there’s a shortcut to bliss, this is it. Besides making you feel upbeat at all hours during the day, you’ll also gain a beautifully sculpted body. The resistance offered to you by water enables you to work harder inside water than outside. When you’re at a pool, you are usually not alone. This way you could meet more people as well.

    8. Dance to get addicted

    “We should consider every day lost on which we have not danced at least once.”
    ― Friedrich Nietzsche

    Don’t need a club or a fixed set of conditions to dance. You can dance at all times and everywhere. Once you begin tapping that foot of yours, you can never stop. You’ll be dancing to the beats of life and with a smiling face. When you’re home, put on some loud music and just dance. Move your body freely and let go of yourself. Dance brings in happiness into your life. You could also try learning a new dance form; this would be a big distraction. You could also join Zumba or Aerobics classes. I can’t think of anything else that is more fun to do. After all, aren’t we all dancing to the same music called life?

    7. Read someone else’s life

    “Do not read, as children do, to amuse yourself, or like the ambitious, for the purpose of instruction. No, read in order to live.”
    ― Gustave Flaubert

    Oh don’t ask me questions about this one. Reading allows one to move into another situation. You simply won’t remember your miseries any more. The idea is to keep busy and divert your thoughts and reading does exactly that. We mustn’t get too involved in our own lives because we tend to complicate it. Reading offers us another life to be read. Why not indulge into another life and get a taste of it?

    6. Write to tell your story

    So, delve into any of the hobbies mentioned below to snap out of your depression:-

    “There is no greater agony than bearing an untold story inside you.”
    ― Maya Angelou, I Know Why the Caged Bird Sings

    Sometimes it gets really hard, but we have to go on right? Pen down your thoughts, not necessarily in a journal format but do it. This is particularly useful when you have no one around to speak to. The diary in this situation could indeed be more useful than your friend.

    5. Travel for change

    “Wherever you go becomes a part of you somehow.”
    ― Anita Desai

    You do need change. Change from your tiresome lives especially in today’s world. In a world where every penny counts, we push ourselves toward the precipice. And, only when we are inches away from falling down, we realise that all the work is taking a toll on our body, mind and soul. But there are several occasions when we are not in such a terrible situation and still we feel so. Travelling is your escape and your realization. If on a bad ride at home, you’ll get the much needed break. Otherwise you’ll learn to appreciate all the advantages you have at home. You’ll value what you already have and you will also learn to adapt. This is not some sort of forced adaptation, you will see yourself naturally transforming.

    4. Play music that calms

    “Ah, music,” he said, wiping his eyes. “A magic beyond all we do here!”
    ― J.K. Rowling, Harry Potter and the Sorcerer’s Stone

    Music brings you tranquility. You could listen to music anywhere. Plug in those earphones while on the move, or play some soothing music after work. Music therapy has been used to counteract depression.  Playing musical instruments also helps one vent out damaging emotions and thoughts.

    3. Puzzle solving

    “Why should things be easy to understand?”
    ― Thomas Pynchon

    Exactly. Life is a puzzle sometimes very easy to solve and too complex at other times. But this doesn’t imply that we stop solving it. Ask those who wrack their brains after reading the morning newspaper. Reading is not the end for them. They get down to solve the puzzles, crosswords and Sudoku present in the paper. Solving puzzle is something is a dying phenomenon today and we must re-ignite it. Puzzle solving is a brilliant way to take off your mind. It whets one’s intelligence and also makes you happier. Who doesn’t feel accomplished after solving a puzzle. We are born to feel great, and not be suppressed by our own thoughts. So, gravitate your energies toward puzzle solving and your life won’t be a labyrinth anymore.

    2. Add colour to your life

    “If you hear a voice within you say you cannot paint, then by all means paint and that voice will be silenced.”
    ― Vincent Van Gogh

    For me painting is no different from writing. Both are remarkable in nature. The next time you feel that you can no longer put up with the your surroundings, sit in front of a canvas and just paint. Another fun thing could be painting your room. A thing as simple as changing the colour of the walls of your room could do wonders to your life.

    1. Bring in some adventure in your life

    “Never fear quarrels, but seek hazardous adventures.”
    ― Alexandre Dumas, The Three Musketeers

    Nothing comes free of cost. The cost in this case would be the dangers that come along with adventure sports. However, what would the adventure be in it if it didn’t have risks. To list a few are rafting, bungee jumping, trekking, sky diving, scuba diving, and paragliding. Not all these are too perilous. Anyway, most of these perils lie in our thoughts, for they are the most dangerous. Why must we only be adventurous when young? Get out of that thought bubble. Your age depends on what you do. All you need is a little adventure to age backwards. You can undo anything, from depression to the life you didn’t want.

    source: -


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