May 2022 - Sparks and Roses

9 Midnight Snack Foods To Help You Fall Asleep

We’ve all heard about foods and drinks that make it hard to fall asleep—caffeine, alcohol, and sugar included. But did you know that some foods can actually help you catch some zzz’s? If you regularly struggle to fall asleep, try snacking on one of these sleep superfoods before bed to see if they help you get some much-needed shuteye!

Turkey

Ah, the source of the famous post-American-Thanksgiving snooze. Turkey is rich in tryptophan, an amino acid which helps produce melatonin, the sleep hormone. Additionally, some studies indicate that eating protein before bed can help you to sleep better.

Chamomile Tea

This common sleep remedy isn’t just an old-wives tale—it’s actually proven to help with sleep! Chamomile tea contains apigenin, an antioxidant that can help you sleep. Additionally, drinking anything warm before bed—milk, tea, or even warm water—can promote feelings of calm and comfort, making it easier to fall asleep.

Kiwi

Eating fruit before bed might sound strange, but in the case of kiwi, the benefits outweigh the weirdness. Kiwis are rich in the chemical serotonin, which helps to regulate sleep. In one study, people that ate kiwi before bed fell asleep 42% faster than those who didn’t.

Tart Cherries

Since we’re on the fruit train, why not try tart cherries before bed? They’re another melatonin-heavy food and can regulate your circadian rhythm. If you’re not into eating a handful of cherries late at night, you can simply drink their juice instead.

Salmon

Salmon before bed sounds gross, right? Thankfully, you don’t have to eat it minutes before your head hits the pillow to get the benefit. Salmon and other fatty fish contain high amounts of omega-3 fatty acids, which can regulate your body’s natural serotonin levels and improve sleep.

Almonds

Almonds also promote melatonin, which can help improve sleep quality. They also contain magnesium, which can help reduce insomnia, and they reduce stress hormones, making sleep more restful.

Lettuce

Ever feel like a midnight snack with a little crunch? Turns out lettuce is rich in lactucarium, a nutrient that may help you feel more relaxed and sleepy. Steep a few leaves in hot water (with a little milk and honey, of course!) for a calming evening tea.

Tofu

If you’re not into meat, tofu is another protein source that can promote healthy sleep. It also contains high amounts of calcium and isoflavones, which can help increase serotonin levels.

Dark Chocolate

Finally, a midnight snack we actually want to eat! Dark chocolate contains magnesium, so it can help boost your sleep. Just don’t go too crazy with your snacking—dark chocolate does also contain some caffeine, and you don’t want to wake yourself up while you’re enjoying your tasty treat!

The Key To Great Sleep Might Be in Your Pantry

If you struggle to sleep, try a few sleep-promoting foods before bed to support your body’s natural wind-down cycle and help you rest deeply all night long. Just remember to stay away from foods and habits that will keep you up, like caffeine, blue light, and stress.

Update Your Home—No Renovation Required!—With These 6 Tips

Whether you’re moving into an outdated home or just looking to refresh your current space, there are tons of changes you can make to brighten up your favorite rooms and make your home more cozy. Try these 6 simple tips to redesign your home and make it your own!

Paint, Paint, Paint

There’s nothing like a fresh coat of paint to instantly transform any space. And it doesn’t have to be on the walls—painting kitchen cabinets, doors, bathroom tile, or furniture like dressers and sideboards can make a huge difference in the feel of your home. You can even repaint your home’s exterior for a full-on home facelift!

The key with choosing paint colors is to find something cohesive that will blend the rooms of your home together. If you like bold colors, pick a palette of a few favorites that pop in every room. If you’re more neutral, choose a few quiet shades and a subtle accent color to peek throughout your home. You’d be surprised how a crisp white paint can brighten a room or a moody jewel tone can amp up the coziness!

Switch Out Light Fixtures

If your home has any larger fixtures, like chandeliers, vanity lights, or hanging lamps, try switching them out with something new for a fresh, modern vibe. This simple swap is inexpensive, easy, and impactful. Plus, it allows you to infuse your home with some of your personal style and character!

Replace Cabinet Hardware

Old cabinet hardware can instantly date a kitchen or bathroom. But swapping them out with sleeker handles (or going completely hardware-free!) can easily refresh your kitchen or bathroom. Pair new hardware with freshly painted cabinets for a transformative new look!

Get Some New Blinds or Curtains

If you’re stuck with stuffy old curtains or crinkly plastic blinds, it might be time for an upgrade. Install some fresh curtain rods or hooks and buy some light, airy curtains to make your home feel more warm and inviting.

Rethink Your Layout

This life hack costs absolutely nothing, and it’s a fun exercise in creativity! Have you ever thought about changing which room you sleep in? Or moving your couch to a different area of the living room? Even—wait for it!—turning your spare bedroom into a workout space?

There are many ways you can change up your home’s current layout, from swapping rooms to simply shifting around furniture. Without buying a thing, you can create new room combinations that can revive your home.

Recover Your Furniture

OK, this one takes a little sewing know-how, but if you’ve got a knack for DIY projects, it’s a fun one to try! Sewing new covers for old furniture isn’t as complicated as you’d think—really! Just search for a pattern online—and they allow you to completely customize old furniture. Tired of that stained, dirty old tan couch? Liven it up with a fresh fabric cover in your favorite shade.

In Just a Few Days, Your Home Could Feel Totally Different

It doesn’t take much to revitalize an old space. With a few trips to the hardware store, a couple of thoughtful purchases, and a little elbow grease, you can transform your home into a space you adore!

4 First Date Warning Signs To Watch Out For

Let’s face it—first dates are complicated. Not only are you trying to figure out if you’re attracted to one another, if you have anything in common, and if your personalities and life goals could someday intertwine, but you’re also trying to figure out if the person sitting across the table from you is really who they seem to be.

Too many of us end up investing in relationships that are toxic, abusive, fake, or frustrating. Next time you’re on a first date, watch out for these 4 warning signs that might point to an unhealthy relationship from the start.

They Seem To Be Your Perfect Match

Do they agree with everything you say? Do you have all the same hobbies, like the same food, and cheer for the same teams? You might think a partner like that is too good to be true…and you might be right.

Sure, there might be a few people out there who love pineapple on their pizza just like you, but your date’s willingness to agree to everything you say could be a way for them to hide sharing anything about themselves. If you find your date is similar to you to the point of being almost strange, proceed with caution. It might just be coincidence or good luck, but it could be a sign your date is attempting to force intimacy with you.

They Won’t Discuss the Past

First dates are all about the future, right? But your past is a part of who you are, for good or for bad! If your date is unwilling to share things about their past, including their previous relationships, family, or upbringing, it could be a sign they’re hiding some bad behavior.

If they are uncomfortable when you discuss your past (even if you’re not!), it’s another red flag. This could be a sign they’ll be overly jealous of your past flames or your friends in the months or years to come.

They Won’t Stop Discussing the Past

Sure, you want to know if they’ve ever been in a serious relationship before. But are they harping on and on about their first love? If so, they might still be navigating unresolved feelings from an old relationship, and you should stay away—you’re only going to get your heart broken if you step between two people with history.

If they can’t stop saying bad things about an old partner, it’s another red flag. After all, they barely know you! Sharing excessive criticism of someone they used to love shows that they might be narcissistic, self-involved, or immature.

They Keep Checking Their Phone

It might seem obvious, but then again, most of us are willing to overlook a lot in the name of love! If your date keeps constantly checking their phone, responding to texts or calls, or just generally acts distracted during your time together, it’s a good idea to make your first date your last date.

These behaviors indicate a lack of interest and commitment in your potential relationship. After all, they might even be checking their dating profile or texting other potential dates while they get drinks with you! You deserve to be someone’s first choice, and if they can’t see that, they’re not worth your time.

Your Perfect Partner Is Out There

Don’t settle for a bad date just to be with someone. If you see warning signs, get out—and trust that the next one might be the one!

Wondering Why You’re So Tired? It Could Be One of These 5 Reasons

Tiredness after waking up early to catch a flight or at the end of a long day is completely normal. But if you find you’re chronically tired no matter how much sleep you get, there might be something more serious going on.

Chronic fatigue can occur because of several different things, including medical conditions, diet, and other lifestyle factors. If you’re struggling with constant tiredness, keep reading to find out what might be causing it.

You’re Only Getting Low Quality Sleep

Maybe you’re laying in bed for a solid 8 hours a night, but are you actually sleeping? Many things, including insomnia, checking your phone in bed, alcohol and caffeine intake, and eating before bed can make your nighttime hours less than restful. If you’re struggling to sleep well, try experimenting with your diet and evening activities to see if they make an impact on your quality of sleep.

You’re Too Stressed

Ever feel like your mind is racing at night? Not only does chronic stress make it difficult to fall—and stay—asleep, but it can actually change your brain, making you feel exhausted no matter how much sleep you get.

Learning to manage stress through exercise, fulfilling activities, or lifestyle changes including career or relationship change can help you regain energy and calm your busy mind.

Anxiety or depression can also cause fatigue. If you’re chronically stressed and worried something deeper might be going on, it could be a good time to talk to a mental health professional about your concerns.

Your Diet Has Nutritional Deficiencies

What we eat has a huge bearing on how we feel throughout the day—so it makes sense that an unbalanced diet could make us feel tired and sluggish. Deficiencies in vitamins such as vitamin B12, vitamin D, and vitamin C as well as nutrients like iron and magnesium have all been shown to cause tiredness. If you think vitamin deficiency might be the culprit, try taking multivitamins for a few weeks to see if you experience an energy boost.

Taking vitamins can’t solve all the problems with a poor diet, however. Diets low in protein and high in processed sugar can not only cause weight gain and high blood sugar, they can also cause fatigue, depression, and insomnia. Nourish your body with energy-rich foods like lean protein and legumes supplemented with fresh fruits and vegetables for a diet that keeps you healthy and active all day long.

You Have Sleep Apnea or Another Medical Condition

Sleep apnea, in which your breathing stops and starts repeatedly during sleep, can obviously cause you to get poor sleep. But there are many medical conditions you might not even know you have that could also cause you to sleep poorly or feel exhausted during the day.

Mental health conditions can cause tiredness, as can hypothyroidism, some types of cancers, and diseases like kidney disease and diabetes. If you’re not feeling right but can’t pinpoint an obvious cause, getting tested for some common medical conditions might help you determine what’s going on.

You’re Drinking All the Wrong Things

What you drink has a counterintuitive impact on your energy level. For example, too much caffeine can actually cause exhaustion, not energy, and drinking alcohol can tire you out too, even though for a few hours it might make you feel like the life of the party.

The best energy drink? Water! Staying hydrated can combat the effects of dehydrating beverages like coffee and alcohol, and it can help boost your energy levels and improve your concentration.

If You’re Concerned About Chronic Tiredness, Talk To a Medical Professional

Chronic exhaustion isn’t normal. If it’s plaguing you, talk to a professional about it so you can get back to feeling like yourself again.