You know the daily episode where you wake up so exhausted and tired then you promise yourself that the next night will be different and you’ll go to bed super early this time! But next minute midnight rolls around and you’re mindlessly scrolling or binge watching a tv show. We know it all too well! But here are our top 5 tips & tricks to implement into your night time routine. These 5 simple tips have made a huge difference for us and now we’re falling asleep faster and our quality of sleep has improved so much!!!
1. Set Up A Relaxing Environment
Creating a relaxing calm environment is key to helping unwind after a busy day. Setting up a diffuser with some essential oils is so soothing! Our personal favourite is Lavender.
2. No Blue Light
Blue light signals to your brain to wake up and it’s not time for bed. Whereas when it’s dark our brain produces more melatonin, the hormone that makes us sleepy. Your phone is definitely one of the main culprits that can keep you up all night, most phones have a “night mode” that you can set to automatically turn on once night-time hits. This basically turns off the blue light and switches it to a warmer tone. This will then stop the blue light keeping you alert and awake. Also try turning the brightness on your phone right down, which will also reduce the strain on your eyes. This tip is a GAME CHANGER!
How To Turn on Nightmode for iPhone:
Go to settings
Click Display & Brightness
Go to Night Shift
From there you can either turn it on/off or schedule it to turn on and off at certain times.
3. Get Some Exercise During The Day & Limiting Your Caffeine intake
Exercising regularly can result in deeper, more restorative sleep, it is also amazing for your body and mind, even just getting a light walk in will have a positive impact on your sleep quality. Another big thing we have noticed is limiting our caffeine intake as it is a stimulant, which can cause wakefulness and disrupt sleep patterns. Therefore, it is best to avoid caffeine for at least 4 hours before going to bed.
Instead of reaching for an afternoon coffee we have been loving a particular herbal tea called ‘sweet dreams’ by higher living. You can buy it online here https://www.aussiehealthproducts.com.au/higher-living.php or any Coles or Woolies. Another favourite is our citrus flavoured collagen powder, we get ours from (https://mysite.mynuskin.com/content/nuskin/en_AU/mysite/mysite-home.mysite.tinafk.html?storeId=ASW9127015#home)
Both these alternatives have amazing health benefits & we have noticed a huge difference in our skin appearance which is a win win!! Glowing skin & better sleeps!
4. Avoid Napping Throughout The Day
Having naps during the daytime, particularly those that last longer than 2 hours, can also disrupt the circadian rhythm. If you nap during the day, it could throw off your whole sleep cycle. So, if you can it is best to avoid day napping, but if you do need to rest try just laying down and reading a book.
5. Read A Book Or Listen To A Podcast
This one is a personal preference whether you would prefer to read or listen. Incorporating this into your night time routine can help reduce any anxiousness and we also find it stops you from thinking about all the things that happened that day. If you find that your mind can’t stop thinking about what you need to do the next day, we suggest that you write everything down as this will ease your mind. Top tip, if you are reading a book make sure it’s not a genre that creates anxiousness or makes you alert. If you’re reading an e-book make sure your night mode is enabled too!
Good-quality sleep makes a big difference to how you feel, mentally and physically, so it's SO important to get enough! Let us know if you try any of these tips in your night time routine! We love hearing from you!
Love Paris & Sammi XX
Women’s Health Week With
Paris & I
Here at Paris & I, we are encouraging women to put their health first and book appointments with their GP.
It’s women’s health week...
So we are asking you to use this week to check in and consider your mental health.
We know since the pandemic there are a lot of women out there feeling stressed and anxious. We also know that it's in our nature to put our loved ones before our own wellbeing.
This week is about you, so stop putting your health last and put yourself FIRST.
How are you suppose to help and support your loved ones if you’re struggling yourself? Helping yourself is actually the best way to help others.
We are not health experts here at Paris & I, we have both gone through our own personal battles and know a thing or two about getting back on track. However, what we do know is that we are devoted in helping our Paris & I family. So if you’re reading this and need to talk to someone (it can be anything) we are here for you.
How you can get help
See your GP
Talk to a friend
Talk to us
Our Mental Health Tips
Exercise and move the body
THIS WORKS- Did you know exercise is the best NATURAL way to help with depression
Eat a balanced nutritious diet
Picture From: http://garnishedwithgratitude.com/mood-food-the-depression-diet/
Get outdoors or in the sun
Do things that you love and make them a priority
Lower your alcohol consumption or drink sensibly
Do something you’re good at
Talk about your feelings
Keep in touch
Accept who you are and love yourself
We have all been in dark places but there is always light on the other side. Ask for help and put yourself first as it is worth it and you are worth it.
Always here if you need to chat.
Email us email@example.com
Send us a DM on any of our socials (We run all our socials so you're only ever going to be talking to Sammi or Paris AKA us)
We will leave the links below
Love From Sammi & Paris XX
5 Easy Breakfast Recipe Hacks!
A gourmet breakfast isn’t a realistic everyday goal. If you’re like us and always in a rush but need to eat, these 5 yummy on-the-go EASY breakfasts are for you! Most importantly these recipes are nutritious, keeping your body fuelled for longer!
1. Boiled Eggs
There’s so much you can do with a boiled egg and they're an easy way to get your protein intake in and packed with healthy fats! You can keep these guys ready to go in the fridge and eat them on the go. Or to spice your boiled egg up, our favourite way is to sliced them on toast with avocado, salt and pepper. DELISH!
2. Greek Yogurt & Berries
Another great on the go breakfast! You can easily prepare this the night before. Not only is it super easy to throw the yoghurt and berries in a container to-go. You can also add a scoop of protein powder of your choice and mix it in. Adding the extra protein will keep you fuller for longer. Berries are an amazing source of fibre & full of antioxidants.
3. Oats or Proats AKA (Protein Oats)
Oats are a go-to, they are SO many ways to enjoy them! In Winter we love making warm protein porridge! All you need to do is add half a cup of oats into a bowl cover oats with water or milk and microwave for 1 min 30 sec. Keep an eye on them so they don’t overflow, then mix in a scoop of protein powder and add any topping’s you would like! YUM!
Smoothies are amazing if you’re not a huge breakfast lover but need to get something in. You can jam pack them with so much GOODNESS! Our favourite smoothie go to recipe:
Cup of blueberries
Tea spoon of peanut butter
Sprinkle of cinnamon
Almond milk or water
Scoop of protein powder (optional)
5. 2 Ingredient Banana Protein Pancakes.
Protien pancakes can be prepared and stored for an easy on-the-go breakfast. All you need is 2 eggs, 1 whole banana and you can always add a optional scoop of protein powder.
Peel and mash banana in a bowl until it resembles a paste.
Crack eggs into a separate bowl and whisk (whisk or fork is fine!)
Add eggs to banana and combine.
Use a lightly greased pan on low heat to gently fry pancakes
Serve by themselves, or add your favourite toppings such as berries, yogurt, maple syrup ect.
ENJOY! We hope this helps to make your morning routine as smooth as possible. Easy, yummy and nutritious breakfast meals for the everyday women on the go.
Love Paris & Sammi xx
1. Don’t snooze your alarm & give yourself enough time to do the following steps
Why start the day off with a fight against your alarm clock, where you eventually concede defeat. By snoozing your alarm, you are adding stress by cutting your morning short. And what for, 5-10 extra minutes of laying there?
Tip: Only set one alarm! If you set more, you won't get up on the first alarm. Multiple alarms is the same thing as hitting snooze, but you're setting yourself up for failure before the morning even hits.
Tip: Put your phone on the other side of the room so you have to physically get out of bed to turn it off.
2. Drink some water, let the sun in, open a window & make your bed straight away (that’s already one task completed yay!)
Why drink water? Well, aside from having a head start in activating your brain's functionality, drinking water will also help you eliminate waste products and toxins from your body built up during your sleep. AKA helps you poo
Why make the bed? It may be a small accomplishment, but this can set the tone for the day.
Naval Admiral William McRaven, the commander of U.S. Special Operations quotes,
“If you make your bed every morning you will have accomplished the first task of the day. It will give you a small sense of pride and it will encourage you to do another task and another and another," he said. "By the end of the day, that one task completed will have turned into many tasks completed. Making your bed will also reinforce the fact that little things in life matter.”
3. Get dressed into something you can freely move your body in & have a coffee or tea
Coffee is a personal choice, but it can energise and motivate you before exercising.
Wearing a cute exercise outfit also motivates you to train. If you’re looking for Australian made activewear by women for women head to www.parisandi.com.au
4. Exercise! Gym, yoga or walking. Get the blood flow moving
Exercise is so important as it is an all-natural treatment to fight depression. Exercise also improves your sleep, boosts your mood, reduces anxiety, stress and more.
Tip: you will never feel worse after exercising, so why not do it?
Tip: Make an exercise date with a friend. This reinforces you to show up as you don’t want to let them down.
5. Learn something new! Listen to a podcast or read a book (listen while you’re exercising).
Learning something new is so rewarding, even if it’s something small like hacks when cleaning. Exercising the brain makes you feel happy and accomplished. Listen to something that motivates YOU, e.g. a success story, self-improvement or an educational podcast/ book. However, whatever you choose to read or listen to, make sure it positively impacts you.
6. Have a cold shower for at least 30 seconds
There are hundreds of studies as to why cold showers benefit you. I will list a few benefits below;
Increases energy levels
Reduces swelling, inflammation and muscle soreness