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Good sleep can be elusive; from children who suffer from anxiety to adults who can’t unwind after a long day, rest can be difficult. The longer it goes on, the less resilient our bodies and minds become. A lack of sleep can negatively affect our ability to manage our feelings and emotions, as well as our problem-solving skills, impacting how productive we are at work and school. High blood pressure, a low sex drive, obesity, and diabetes are just a few of the health issues that can affect us when our sleep habits suffer, so it’s important to learn how to rest without worry. 

Fortunately, there are many ways you can help your body and mind wind down at the end of the day for a good night’s sleep, and none of them will compromise the way you feel. In fact, sleeping well and for the right amount of time will help boost your energy and your mental health, which can positively affect many other aspects of your life, from your self-esteem to your ability to socialize. Keep reading for some great tips on how to find wonderful sleep habits.

Make Your Bedroom an Oasis

For many of us, the bedroom is just a place for sleep. Many individuals don’t give much thought to the layout of their room or the color palette. However, these are just two of the factors that can determine whether you’re getting adequate sleep, and they’re important ones. If your room is cluttered, or if it’s a small space crammed with a large bed and big pieces of furniture, it may be making you anxious. Bright colors — especially reds and whites — can make sleep elusive because they are too energetic. Try neutral shades or calming tones of blue and green. You can also consider removing the television, especially if you tend to leave it on at night before bed; the blue light emitted from the screen can have a negative effect on your ability to fall off quickly. The same rules apply to your children’s bedrooms. Keep it neat and clutter free, decorate it in calm colors, and lose the electronics. 

Alter Your Diet

Sugar, carbs, and caffeine can all make a big difference when it comes time to sleep, so it’s important to alter your diet to help you relax at the end of the day. Change out soda for water, and add dark leafy greens, lean protein, berries and nuts to your daily menu. These can help give you energy when you need it and won’t keep you awake when you don’t; plus, you’ll get the bonus of a boost to your immune system and keep inflammation down. Many multivitamins contain potassium, iron, calcium, and vitamin D, all of which can aid sleep. These vitamins also boost immune and digestive health. 

Get in Some Exercise

Exercise is important at every age, every day, but did you know it can help you sleep better? Using your energy for something productive, like moving your muscles and staying fit, can have a huge impact on your ability to rest easy at night. You don’t have to join a gym or alter your schedule too much either; 30 minutes of workout per day is a great start, and you can break up that time if needed. For instance, go for a brisk walk for 15 minutes on your lunch break, then have another after dinner with the dog.
Finding good sleep can be tricky, and it may take some time for your body and mind to get on the same page. Help yourself out by creating a sleep routine that will be easy to maintain, and remember to take care of yourself at the same time. Relax before bed with a hot shower, read a book, and take time out for your mental health. These are all great steps toward a healthier you.

Photo via Pixabay by Sferrario1968

One-third of adults over 50 use up 30 percent of their income for home costs, according to a report by the Harvard Joint Center for Housing Studies and AARP Foundation. This often forces them to dip into retirement funds. With such a frightening prospect ahead, you wonder, is it too early to consider downsizing to a less expensive, smaller home?

The Benefits of Downsizing Early

There are lots of advantages to downsizing earlier than expected. If you are still in your 40s, you can make a greater impact on your retirement savings than if you wait longer. For example, if you downsize to a home that costs $100,000 less than your current mortgage, you can have up to $75,000 for savings, according to the Center for Retirement Research’s Using Your House for Income in Retirement report. 

Some of the benefits of downsizing, all of which have a cost saving attached, include:

• Moving closer to work and activities.
• Lower utility bills in a smaller space.
• Lower homeowner insurance and property tax fees.
• Lower Homeowner Association (HOA) fees.
• If you move to a condo or co-op, the HOA fees may cover things such as lawn care, landscaping and snow removal. That will save on costs, as well as the headache of finding reliable service providers. 
• Some condos include the benefit of a  gym membership or pool privileges, saving you even more.

Use this calculator to estimate how much you can save if you downsize now. 

Best Practices for Downsizing Early 

Downsizing will take time and investment. Use these tips to get started:

Get Organized

The first thing you’ll need to do is declutter your home. When sorting through the years of things you’ve built up, be ruthless with removing it. You can be sentimental but you don’t need to keep every craft and science project that your children have made. You can always take photos of their projects and create an online scrapbook. 

Remember, too, that you can donate items, too: 

• Old clothing in good shape to homeless shelters
• Unused furniture to Goodwill
• Books to your local library
• Toys to daycare centers and Sunday schools

You may be able to deduct some of those as well or sell them at yard sales. Check out the IRS’ guide to “Determining the Value of Donated Property” and the IRS guidelines for donating to Goodwill.

Be sure to enlist your children. They might be hoarding old toys or have buckets of broken crayons and dried up old markers. Be sure to throw out their outgrown clothing as well. 

Take Stock

Once you’ve gotten rid of most of the items, determine what to leave behind, sell or donate once you move. That will give you an idea of how much square footage and closet space you’ll need in your new home. 

Next, do a deep cleaning. You may want to hire a professional. Review it – inside, outside, landscaping – with a critical eye for resale. Does your home have curb appeal? Do you have water damage anywhere? Are your appliances in serviceable condition? Keep in mind that a beautiful kitchen is one of the top-selling features in a home. Read more ideas in “8 Ways to Boost Your Home Value.”

Budget For Change

Now that you know size requirements and costs, you can start budgeting for your downsize. Repair and/or replace any items that could hinder a sale. Remember that a good coat of paint can make any room look better, but it won’t repair any damage. Remodel only if necessary or if you can dramatically increase home value with little investment.

Because you’ve already pared down on “stuff,” your home should be easy to create a blank, clean canvas with small touches like flowers to attract people during an open house. Your realtor will appreciate the work you’ve done. And, your retirement account will appreciate the investment.

Photo credit Pixabay