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Waves of Thoughts

Hello hello there! 

One topic you might hear people frequently complain about is poor sleep: inability to fall asleep, not feeling tired when the time to sleep arrives, not having a proper rest, still waking up feeling tired... 

For the longest time, I also suffered from insomnias myself. Nonetheless, after having both done a lot of research and being a psychology student, I have learned a lot about sleep, the processes that occur in the brain and how external factors can influence it. 

Therefore, in today's post, I will be sharing some advice on how to have a better night's sleep!


Caffeine
We are all aware that this substance is a stimulant. What you might have not known is that it can take up to 12 hours to be eliminated from your system. That means if you drink coffee at11am, caffein could still be present on your body at 11pm! Essentially, caffeine blocks adenosine receptors in the brain, which are responsible for informing the body that it needs to rest. 


Warm bath/ shower
A warm shower will allow your body to slightly decrease its temperature when faced with the room temperature afterwards, slowing down the metabolic rate and thus helping initiate a feeling of drowsiness and relaxation.


No technologies
I am sure you've heard before that you should not use any technologies before going to sleep. The reason behind this is the blue light it emits. When the receptors in our eyes' retinas are exposed to it, the production of melatonin, a hormone responsible for promoting alertness and regulating our circadian rhythms (your biological clock that coordinates many physiological processes), is suppressed. Thus, if at night you continue being presented with blue lights, melatonin won't be produced, making it harder to fall asleep. In addition, even if you are able to do so without any problems, your sleep won't be as deep and restoring as it could have been. So, what can you do to limit blue light exposure? My answer is: restricting the use of technologies, reducing screen brightness, using yellow lightbulbs and using apps such as f.lux two hours before going to bed.


Read
Research has shown reading to be more effective in reducing stress levels than listening to music or even drinking tea. In fact, this opportunity to mentally escape any daily worry into another world only requires 6 minutes to calm you down!


Declutter your mind
One of the best things to free your mind is to write down about your day. What did you do? How are you feeling? What are you grateful for? What went right or wrong? Your favourite part? Anything you learned? 
You should also write down any to-dos and plans for the following day. This way, when you go to bed you're not spending your time thinking and planning, which will impede you from falling asleep.


Meditate
When we finally stop after the day's unsettledness, that's when the mind has the most tendency to start racing through trillions of thoughts simultaneously. The practice of meditation can act as a natural sleeping aid by allowing you to both rest the mind and the body. The point of meditation, contrarily to common belief, is not to control your thoughts, but to observe and let them go, without attaching any emotions to them. If you are a beginner, I would recommend trying some guided meditations: the app Stop, Breathe & Think is my all-time favourite.


Stretch/ bedtime yoga
You can definitely incorporate some yoga or stretches into your bedtime routine. However, you should not opt for energising poses but for light and restorative ones such as the baby pose, cat-cow pose and child's pose.


Essential oils

Some scents such as lavender and chamomile have calming and soothing properties that will help you fall asleep. You can either put some drops in a diffuser or create your own mix to spray directly on your pillow or onto the air. Another option is to use scented products such as cremes on your body or apply the drops in places such as your wrists and forehead.


Create a routine
Regardless of the steps you take, before bed should be a time of self-care that ultimately allows you to unwind. I always defend that creating a routine will allow you to feel more organised and in control. Not only this, but as you continue doing these steps every day, your brain will associate them with sleep, increasing their effect.



I hope you found these tips helpful and you've learned something new. Tell me in the comments below what is the one thing you always have to do before going to sleep that helps you have a good night! 

I will see you next week x

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Hello hello there!

The other day I realised that we have less than one month to go until the end of the year. I definitely don't want to sound cliche but where did this year go?? Life is passing way too fast. 

So, with the new year approaching us, I thought I would share some things for you to do before 2018 is over, so that you can make the most of this year's final weeks and enter 2019 on the right foot.


1. Read a book
Cozy up with a blanket, a hot cocoa and a good book. 


2. Explore a new place
Go outside and explore! This definitely does not mean you have to go crazy and have a full-on road trip. Just try out a new café or visit a museum you've never been to before.


3. Be present
Really, the point of the holiday season is to express love, kindness and gratitude. Spend quality time with your loved ones. I believe we tend to take those closest to us for granted, so take a moment to let them know how much they mean to you.


4. Disconnect
Unplug and take a break from the unending hustle of information constantly being bombarded at you. Even if for a day, have a social media detox. You can read all about my thoughts on social media and experiences with social media detoxes here.


5. Be grateful
Write down a list of the things you're grateful for in your life. Really take a moment to appreciate even the smallest things such as a bed to sleep.


6. Reflect
Think about the year that is coming to an end. Think about your accomplishments and adventures lived. Write down a list of who you are at the present moment. What are your goals in life? What are your current favourite things? What are your fears and desires? What are you grateful for? It will be interesting to re-read this list in a few years time and make comparisons on how far you've gone.


7. Set goals
Start thinking about your 2019 Resolutions and annotate even if just a few. They will be extremely helpful guidelines and motivators for you to accomplish your goals.


I really hope you enjoyed today's post. I have a really exciting announcement to make: I will be posting twice a week until the end of the year! I know I have not been that active on the blog so I hope this will help you forgive my absence! Posts will go up on Wednesdays and Sundays at 6pm GMT.

See you then xx

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On Wednesday 31-10-2018, I went to a talk as part of the THINK series at my University. The panel discussed a topic that I am very passionate about: mental health and the aspects of our society that might influence people's issues and illnesses.


One of the many things mentioned was the impact of social media on people's mental health. And while on that topic, the audience was asked if they have ever done a what is called 'social media detox'. I raised my hand and gave a quite spontaneous (and slightly confusing, ugh nerves) response. I will come into more detail about this method later.


Nevertheless, this question actually made me reflect on the effect of social media in my own life. Of course, because I have a blog and an instagram account, I am somewhat 'required' or expected to be constantly present online. Now, don't get me wrong, I absolutely adore photography, editing and writing. I am doing what I am doing on these platforms because it both allows me to be able to creatively express myself, but also gives me the opportunity to advise and assist people in similar situations.


However, I believe that the problem nowadays is that people tend to forget the real reason for being present online. What used to be a creative or learning outlet became a race for who gets the most likes or followers or brand sponsorships. We follow influencers and passively believe everything they post. We forget that what is on social media is usually not the reality. People choose what to post and hide their insecurities behind a filter. They only tell you what they want you to know about them. But in reality, nothing is all sunsets and pretty donuts.


And if social media becomes that toxic that you no longer have fun with it or it starts feeling like a compulsory task or a requirement, step back. While you might want to grow and be able to reach out to more people to share your message, this should only be accomplished in a healthy way. 


Obviously, social media has a tremendous impact on peoples' beliefs and actions. How many people have gone vegan because of a youtuber claiming the health and ethical aspects of it? How many people have developed self-esteem issues due to the 'idealized' standards of beauty portrayed online? How many people have bought a product they did not need just because they saw it becoming a trend? How many people have compared themselves and their lives to the apparent 'perfect' ones of others? How many people forget to make the most of every moment just to be able to record it in order to then share it online? How many people are hiding behind a screen?


Someone in the audience even mentioned that they have contacted the author of some photos portraying a perfect moment. What they learned was that the person behind those posts was actually feeling lonely and suffering from severe mental health issues. This makes us think, doesn't it?


What is the solution, you ask?
Be conscious of both what you post and what you see others posting. 
Be transparent. 
Do not hide behind social media. 
Do not compare yourself to others. 
Do realise that people have the power to share only what they want.


If you realise that you're not taking the healthiest position towards yourself, you might want to consider a social media detox. 
For those that are not acquainted with the term, it basically stands for a period of time disconnected from social media. 
I am actually constantly engaging in these, simply because of how overwhelming social media can become, both from a creator and a follower perspective. 


How can you do a social media detox?
Consider the reasons for why you want to do it. 
Write down how you are feeling at the point before starting.
Delete the unhealthy apps from your phone, if you need to.

You do not have to establish a deadline beforehand, just go with the flow. Disconnecting online will help you connect with yourself in real life. You will feel calmer and with less pressure on you. On top of this, time away from your phone means you will be have SO MUCH availability to do other things you've always wanted to do but never had the time to.

Once you feel like returning online is no longer a threat, then you can do it, with moderation. I recommend that you also write down how you are feeling after the 'rehab' period in order to compare the progress you've made.


I hope you enjoyed reading about my thoughts on social media and their impact on people's wellbeing and mental health. Let me know in the comments what your views on this topic are! 


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As the weather gets colder and colder, what better than try to savour the season with some autumnal treats? 
I grew up to the delicious smell of bakes throughout the house during this time of the year. So this recipe not only brings me many memories but it also represents a seasonal staple to me. Because this is my second autumn away from home, I have decided to recreate the recipe my mom always makes: baked apples. 
It is a very straightforward, easy and quick recipe that anyone can make, but it sure promises all the autumnal flavours in each bite. 

So, let's get to the recipe:

Ingredients

Apples: any kind, any size (I recommend smaller ones)
Sugar
Cinnamon 
Recipe

1. Wash the apples 

2. Cut the stems off and peel the top


3. Place on a baking tray

4. Pour about a tablespoon of both sugar and cinnamon on top



5. Add some sugar and cinnamon to the bottom of the tray as well

6. Place in a preheated oven to 160 C (320 F) 



7. Wait around 15-20 minutes



8. Enjoy!

As you can probably tell from the previous photo, my excitement won and I took the apples way too soon out of the oven. This meant that there was not much syrup formed (melted sugar). The apples were, nevertheless, delicious! An incredible autumnal treat.

If you recreate this recipe do let me know what you thought of it!
See you next week,
Irene xx


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Having routines might help you feel more organised or as if you have your life together. Although I like some types of change and cannot have some things constant for a very long period of time (such as my room, I keep modifying it every two weeks ahhhhh), I also have the need for balance. Developing routines helps me keep on track with my goals as it allows me to incorporate little things into my life that I would otherwise just forget about.

1. Waking up early
Sleeping in when I am very tired might be a good option but only sometimes. If I constantly keep doing that, I end up feeling awful about myself and as if I had wasted my time (which I probably did, oh well).

2. Drinking water and taking vitamins
I usually drink way less water than I am supposed to. Drinking some as soon as you wake up not only makes you feel refreshed and great, but it is also a way of instantly getting some inside your body. As for vitamins, I decide to take some just as a way of making sure I am consuming everything I need to.

3. Connect with yourself
Since I started meditating I have felt more connected. I usually do this at night before going to sleep but I really want to incorporate it into my mornings. Being aware of how you are feeling and mentally preparing for another day can be done quite quickly and effortlessly. If you are not a fan of meditation, maybe try writing down your goals for the day or something you are grateful for. Or perhaps do all of these!

5. Workout or yoga + shower
Depending on the day and whether I have any yoga class, I might work out either in the morning or at night. If during the weekend I don't do this in the morning I will most likely end up being too lazy  and not doing it (uppppssss).

6. Breakfast
Yes, by now we all know that the breakfast is said to be the most important meal of the day. But it depends on your body: some people might not particularly feel good if they eat something right after waking up. I personally don't have any problems with that and I actually have the need to eat as soon as I wake up. I might make a post about my favourite recipes, including breakfasts if you're interested! I like varying what I eat, otherwise I will just get tired of it.

7. Plan your day
Bullet journals, to do lists, calendars, planners, online... There are so many alternatives (bullet journaling is my personal favourite) and it will definitely make a difference in your life. In fact, you will (most likely) not forget about important dates or things you need to do if you write them down.

8. Get ready 
Choose your outfit, have a skin care routine, put on some makeup if you feel like it, maybe do your hair and go have an (hopefully) amazing day.

Now, this is all ideal: it does not mean that there is the need to do all of these things everyday (I am definitely not working out every day #lazylife). Nonetheless, creating a routine that suits you and your personal needs might help fight some demotivation and/ or lack of self care!

Hope you enjoyed this post, I will see you next week,
Irene xx




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I cannot recall the last time I decided to set up yearly goals. However, this year I felt the need for a 'challenge' and guidelines to follow in order to keep myself motivated. I started by writing down just a few things I really wanted to work on and just kept adding more whenever they appeared on my mind. I wrote them in a way that would allow me to complete them all - can you spot how I achieved this??

These are my 2018 Resolutions:

HAVE MORE SELF RESPECT

Sometimes I put myself in situations where I put others first to the point of either feeling uncomfortable or questioning my worth. Although I always try to help when asked to, it is important to learn to understand when to say no.

BE MORE CONFIDENT

Realize my worth and not being afraid of doing little simple things such as participating in lectures. I have been getting better and better at this, though. I feel that coming to a place where I did not know anyone forced me to get out of my comfort zone and now I am easily able to start conversations with strangers and do many things on my own.

TAKE BETTER CARE OF ME

Engaging in healthy habits in order to:

WORK ON MY POSTURE

I have been hearing for years to 'stand straight' or to 'straighten my back' because it will impact my future's health. However, I have quite a lot of trouble doing this to the point where, when I realize it, my back is not as straight as it should be. This is something I really need to work on!

WORK ON MY SLEEP

I have had sleeping issues and insomnias since I was born. Falling asleep has always been a daily challenge for me. So I decided that it is high time I engaged in a routine and healthy habits to help me control this issue. 

MEDITATE MORE

Sometimes my mind gets very occupied and busy, which also impacts my sleep. I want to meditate more so as to, in addition to improving the previous aspect, working at the same time in my overall physical and mental health. 

WRITE MORE

I have kept a little notebook where I write about my day since I was in elementary school (sort of a 'diary'). I want to make this a frequent practice just because of how interesting I find reading past notes and comparing them to the present, seeing the progress and what has or has not changed.

START MY BLOG

Hurray! One to cross over already. To be honest, I have been wanting to start an online platform or something along those lines (such as a youtube channel) for the longest time but I have just always put it off due to insecurities and lack of concrete goals/ideas.


To conclude, there is one simple thing to keep in mind whenever writing down goals - not being too specific. This means that instead of saying 'I want to workout everyday', saying something more realistic like 'I want to workout more' is a better option. Why? Because this way, the use of the word 'more' will not transmit impossible goals which in turn will not demotivate you.

You can expect some resolutions progress tracker throughout the year as well as more in-depth posts concerning some of those topics!

And of course, as this is my first post, if you do not yet know me click here! 

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About me


Hi! My name is Irene and I am a Portuguese 20 year-old who is currently living her dream of living and studying in the UK

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