Everybody wants to have the perfect eyebrows; not too bushy, not too empty, just perfect with the right curves. Well, since you looking good and your wellbeing is our concern, we are going to share tips with you on how to achieve those perfectly carved eyebrows. Do you know the best part about it all? The steps to achieving this are very easy. Just relax and read along.

1. Leave them to grow
Allow your brows to grow to the fullest. Experts recommend that you let the brows grow for six to eight weeks to its full potential. This gives the opportunity to see the natural shape of your eyebrows and know how to go about with the shaping.

2. Find the shape
You can find the shape of the eyebrow by using a brow pencil. If properly done, you should be able to tell where your brows start from, the arc and the end of the brows. You just have to hold the pencil vertically at the middle of each nostril and then mark that spot for later reference. You then pivot the pencil to the outside of your iris to find the arch, mark again. Finally, still having the pencil at the middle of your nose, you slant it till it grazes the outer corner of your eye, then mark it again.

3. Trim them
You should trim the brows while repeating the steps mention in number 2. To easily cut down the long hairs without shaving off too much, brush the hair up with a spoolie and then trim only the very long hairs, one hair at a time.

4. Prep them for plucking
It is recommended that to prep for plucking, a generous amount of your favourite facial oil be massaged on the brow bone. This will help to lubricate your skin and prevent the hair from breaking while taking the edge off the skin’s sensitivity from tweezing.

5. Pluck away
For eyebrows that are not fussy, skip hot wax and make use of a set of tweezers, Rubis preferably. To get the most painless pluck, tweeze the hairs in the direction of the hair growth while holding the skin. Make sure to always natural light and avoid magnifying glasses. Pluck the eyebrows in a way that removes the hairs out the marked area, so that the real shape of your brows can be achieved.

6. Calm your skin
The plucking may really have effects on your skin, so be sure to resolve any irritations and tighten your pores by applying a cooling gel to the brows.

7. Perfect it with a brow pencil
If after the whole process, you still have some spots that are sparse, you make use of a brow pencil to fake a bolder brow by feathering in some ‘hairs’ in a shade that matches your naturals brow colour on those areas and then comb through with a clear brow gel.

8. Repeat Step 1
After getting this perfect shape for your brows, you keep all tweezers away from them for six to eight weeks again to allow them once again grow to their full potentials. Then you repeat from steps 2 to 7 again.

Have you found this article helpful? Do you have any or tip or suggestion that other readers may find useful? Feel free to drop them in the comment section below.

Ever wondered why you always feel your hair is better washed whenever you take a trip to the salon to have it washed than when you wash it yourself? The answer is simple. It is because the pros who handle your hair know the right steps and follow them judiciously to make the hair well shampooed. Since we have a team of the pros with us, we decided to consult them to share these tips with us, so that we can in turn, share them with our dear readers to take your shampoo game to the next level and leave you with silky shining beautiful hair.

1. Avoid washing your hair often
Contrary to popular belief, those with the best hairs do not actually wash their hairs as often as you think they do. Sometimes, the reason you feel unsatisfied after washing your hair is actually not because you do not wash it well, but because you wash it too often. According to studies, your hair produces more oil when you wash it too often, so the best way to wash your hair may actually be by not washing it too frequently.

2. Always make use of lukewarm water
We know how relaxing a steaming shower can be and we also know how dangerous it is to your hair. Apart from the fact that the high temperature makes the hair look dry and lifeless, they also make dyed hair fade faster. Though the ideal temperature for the hair has not been ascertained, it’s best to use cool water because while warm water opens up the cuticle, cool water seals it shut, helping in locking the moisture and benefiting the hair in the long run.
Also, avoid using water that has chlorine and synthetic materials to wash your hair. If possible, invest in water filters. It won’t only leave your hair healthier, but also give you skin the glow it deserves.

3. Massage the scalp and roots of your hair gently
The health of the hair begins at the scalp, so it is only right that you exercise the utmost gentleness when washing the root and scalp. Avoid using your nails or massaging the scalp too harshly. Your scalp may feel like it needs the pressure, but trust us, it usually isn’t as dirty as you think. So when next you are washing your hair, dedicate one or two minutes to massaging your scalp. It also helps boost blood flow to the scalp, thereby stimulating hair growth.

4. Select a shampoo that suits your hair type
Always know the type of hair you have and go for the one that suits your hair type the most. Contrary to popular belief that the shampoo leaves the hair immediately it is washed, it actually stays on for a bit longer than you think. So if you have a dry hair, go for shampoos that are smooth, moisturizing formulas. You don’t want to use shampoos that are not hydrating for your hair. If you have fine hair, a gentle shampoo should work just fine for you. And for those with bleached hair, a clarifying shampoo would work best for you, as it prevents unwanted yellow tones.

5. Give your conditioner enough time in your hair
The key to properly conditioning your hair is patience. Unlike shampoo, it doesn’t require a quick massage and rinse. Leave the conditioner in your hair for about 5 to 7 minutes to condition it properly. You can also use a comb to detangle the hair while the conditioner is still in. Getting the timing right is really important, as leaving it longer than that will leave residue in your hair.

6. Properly towel-dry your hair and apply protectant
After washing the hair, always endeavour to towel-dry it properly and apply some sort of heat protectant to it, especially if you plan on using a hot tool afterwards. It is no news that your hair needs to be totally dry before applying any heat on it. Never make use of any hot tool is the hair even slightly damp, you have no idea the harm you’re causing to your hair and the follicles if you do.

While we assure you that these steps we have given you above will your hair washing game a facelift, we also believe you may have some other potent tips that we did not mention in the article. Kindly do well to share them with us in the comment section, so other readers can see and learn from it too.

Having a conversation is something that every living human must do during the course of living. No man can stay without having a conversation with the next man throughout his life. And sometimes, during very sensitive conversations- like conversations with suicidal people or people going through tough times, we run out of things to say and the atmosphere becomes very awkward. How does one deal with that so as not to end up saying the wrong thing? How does one scale through such a situation? What does one say to salvage such a situation and take away the awkwardness? Not to worry, we’ve got you covered. Today, we’ll be telling you things you can say when you find yourself in such a situation.

1. Use open questions
Open questions are questions that do not give room for a yes or no answer. They give people to say more. So when next you’re struggling with what to say, try asking them an open question for them to reveal how they feel. Questions like, “What’s going on for you at the moment?”How are you feeling?” usually help to salvage certain situations when you run out of things to say. It also shows that you care about the person. This style of saving a conversation is not guaranteed to work every time too.

2. Summarize and repeat what the person is saying
It is usually best to let someone know that you really have been paying attention all he has been saying because it goes a long way in making them feel better. One of the ways to do this is to summarize the person’s comment and reflect it. Something like, “It sounds like you really have a lot on your plate and have no idea how to deal with all of it, is that?” should do the trick.

3. Know your limits
You cannot have a solution to everybody’s problem. Neither can you have the ability to pull everyone from whatever situation they are in? In such a situation, you do not need to put yourself under pressure to keep on talking. It is okay to not know how to help certain people sometimes. All you have to do is recommend someone that you think would be able to help them pull through. “You really have me worried now and I want to make sure you have all the support that you need the moment. Please, consider contacting any of the organizations that can help” is usually a very useful thing to say when you don’t know what direction to keep the conversation going or when you feel the depth of the conversation is too much for you, or when the person is suicidal. Remember, it’s okay if you don’t know how to help the person. Just make sure you get the person help elsewhere.

4. Say short words of encouragement
Letting someone know that they are not alone in what they are going through and you care for them will go a long in making them feel better. Telling them that you have heard what they have said and that you have them in your heart can be a magic worker sometimes.

Also, try to build a context around the comment you’re making, so the person feels more assured of what you’re saying and why you are saying it. “Sending you big hugs. You’re stronger than you know and I know you’ll get through this.” is enough to warm a person’s heart and get them to be more confident about themselves.
We hope you find these tips very useful in your conversations with people who are walking on a rail.

In case, you have more suggestions that could be of help, feel free to share them in the comment section for other readers to read and learn.

Just when men think that they have gotten the most knowledge of women, women somehow always come up with new ways to surprise them and leave them astonished. As awesome and relevant as women are to life and mankind, there are some fun facts we have discovered about them and would love to share with you- just for fun.

1. It is believed that the word ‘woman’ was derived from ‘wyfman’ which means the wife of man. The word ‘wyfman’ is a Middle English term which was used to describe women and ‘man’ was used to describe a person. So next time you hear the word woman, say a quick thank you to us for letting you know where the name was gotten from.

2. ‘Maiden’, ‘Mother’ and ‘Crone’ were all terms that were used to describe women at different stages of life. A young girl who was not married was referred to as maiden, a woman with children still in her child-bearing age was referred to as mother and a post past menopause was referred to as crone.

3. As absurd as it sounds and as hard as it is to believe, women are usually excited by the smell of a newborn baby. This excitement can be likened to an addict’s excitement for drugs and the excitement men have at the mention of football or machines. Now, you know why women are quick to say “Oh, my ovaries” whenever they see babies whether in pictures or in real life.

4. Now this one is going to sound very weird, but in the 1600s men used to wear high heels and were the first to wear them. Women only started wearing them in a bid to look more masculine. Today, all over the world, high heels are associated with only women and seeing a man wearing high heels would only make one raise eyebrows.

5. As a woman, it’s best if you do not snore while pregnant. Why? Studies have shown that pregnant women who snore are very likely to give birth to small babies. So when you see a woman with a small baby, you’ll have a possible reason why the baby is small.

6. Have you noticed that men suffer from heart attacks more than women? Want to know why? It is because women have more chances of suffering from indigestion, nausea and shoulder aches more than men. While men are more prone to heart attacks, women are prone to indigestion, nausea and shoulder aches.

7. This one doesn’t need even any scientific proof as it is very obvious and is not even debatable- Women cry more than men. On average, men cry between 6 and 17 times a year, while women cry between 30 and 64 times a year. We wonder why men find it difficult to cry.

8. According to studies, women speak more than men. Women speak about 20,000 words a day which is even 13,000 words more than the average man. What activity do you think gives women the avenue to speak more words than men?

We bet you found most of these facts on women interesting and funny. However, there are still some facts we have probably failed to mention above. Kindly do well to point them out in the comment section for other readers to see and react.

During holidays and their free time, some parents usually find it difficult to come up with tasks, games and activities to engage in with the children. Spending time and carrying out activities with your children have a lot of positive effects on the children. Apart from keeping them out of trouble and keeping them safe, such activities with your children usually help them learn more, improves their cognitive processes and boosts their confidence in solving real-life issues. The bond and trust it establishes between parents and their children can also not be overlooked. Seeing how important these activities are in fostering good relationships between parents and children, we have decided to enlighten you on activities and tasks that you could embark on with your children in your free time or during the holidays.

1. Hide And Seek
This game is dependent on the size of your backyard and can be more challenging and fun if you include the indoors of your house. Be sure to set ground rules and guidelines to guide the children during the course of the game, so that no one gets lost or hurt. This game can come in handy in cases of emergencies when the child’s life may be threatened and requires him or her to hide in safety.

2. Bike Riding
Can you think of something more bonding than biking with your family? We bet you can’t. It is always safe to start in restricted areas first where the safety of the kids can be guaranteed before moving out to larger areas to cover. One parent at the front, the kids in the middle and the other parent at the back is probably the safest and best way to go biking. In case you’re thinking of how to make the biking more fun, you can invite another family to join yours.

3. Gardening
Imagine the joy of teaching your children how to recreate life by planting. It’s on a whole new level. You can start by allowing them to pick the seeds or ready-made plants at the markets. Then the backyard of the house can come in handy for the planting. In a situation where you do not really have a backyard, you could do indoor planting with vases and nurseries. Fun games like plant racing, a competition in which the children compete with each other which of their plants will grow the fastest, can even be added to the gardening to make it more fun and challenging.

4. Monopoly
This is an indoor board game that basically teaches the kids a lot about spending in real life. It is just as time-consuming as it is fun and educating and would be an awesome way for parents to bond with their kids. The more competitive your family is, the more challenging the game will be and the more fun you’ll get from it.

5. Tug of War
This one game, as fun as it still requires a decent level of energy and physical strength. Families with a considerable of children can decide to play this game with both parents acting as the captains of both teams. It is advised that utmost care is taken while playing this game with your family as there is a slim chance of getting physically injured as a result of the tugging of the rope during the course of the game.

While nobody is an expert with children, many people have other ways to keep their children company and strengthen the bond between themselves and their children. In case you have any idea or suggestion that will come in handy in hanging out with kids, feel free to share them in the comment section for other readers to see and take note.

Almost everyone has an interest in growing long natural hair is real but sometimes, some people usually do not get the desired hair growth they want- their hairs appear to stop growing after a while. If after measuring your hair, it is still the same length as the last time you measured it (a couple of weeks before), we are displeased to tell you that your hair is suffering from stunted growth.

Chill! Before you start panicking and coming up with assumptions on why you’re experiencing stunted hair growth, there are a plethora of reasons why your hair may have stopped growing and also a myriad of ways to tackle and solve the issue of stunted hair growth. Not to worry, we are going to be bringing all of that to your knowledge in the subsequent paragraphs; it is why we are here for you.

Dirty Hair
Sometimes, why your hair stops growing is because your scalp is being suffocated by oil and dirt, giving very little breathing space to the scalp for the good of the hair follicles. It is advisable that you carry out deep cleaning on your hair at least once a week to get off any dirt that may be making its way to your scalp to block the pores and prevent the hair follicles from being healthy and functional.

Lack of Exercise and Healthy Diet
As absurd as it sounds, eating and exercising right actually help the hair grow healthily. Always drink enough water to avoid getting dehydrated and eat foods that are rich in omega-3s like fish and nuts. The importance of these to hair growth cannot be overemphasized and so, it is only right that you pay very close attention to them.

Lack of Protein or Too Much Protein
Depending on the situation, protein treatments can either be good or bad for your hair. Protein treatment can make your hair soft helping it to hold on to moisture and can also make your hair hard, making it break off easily, so it is important to always balance protein treatment with water-based treatments.
Do not jump into protein treatments because it is working for your neighbour. Both of you may not have the same hair type and so, your hair may not react to the treatment the same way your neighbours did. Monitor your hair while on protein treatment so as to know when to cut down or increase the treatment.

Styling and Maintenance
Harsh styling of the hair and treatment can also result in stunted hair. Avoid using styles that require excessive heating or tightening of the hair as they make the hair dry and are very unfavourable to the hair follicles.
Also, it is best to sleep with a silk or satin scarf or pillowcase to avoid your hair from getting broken. Pillowcases made from cotton and polyester usually dry out the hair and moving your head on it has more chances of making you snag your hair.

Wrong Regimen
Most times, people do not buy products that suit their hair types. If you have oily hair, avoid shampoos and hair products that are for dry hair. Always read the labels on products and make sure they suit you perfectly before buying.

Now that we have shared what we know about stunted hair growth, we are sure that some of our readers have experiences and suggestions that they would love to share with other readers. Feel free to take to the comment section to share your suggestions.

Take a deep breath in. Now, let it out. Take another deep breath in. Let it out. What do you smell? Nothing? How can you smell nothing? It’s the fourteenth day of the month of February and still cannot smell love in the air? Wow! For those who were able to smell the love in air, congratulations. This article is definitely for you. You’ve probably been thinking of the right way to spend the special day set aside for love with your loved one(s) and have been able to come up with nothing. Worry not, we’ve got you. We’ll be giving you tips on how to have a memorable Valentine’s day and secure the bag or in this case, the heart of your partner.

1. A Romantic Dinner
Yeah, we know! It’s old fashioned, nobody does this anymore, blah blah blah. But that’s the point- deviate from the norm. While everybody’s is busy visiting eateries and going back home, you could make it more than that. How do you think your partner would feel if you invited her over to the house and cook her dinner? It’s not every day she gets to see men on aprons making a dish specially for her. You’re sure to earn a few points from her if she happens to be a hopeless romantic and your food is actually good- yes, your cooking has to be nice too.
Don’t forget to add a bottle of red wine to the occasion. It works every time, adding a spice of romance to the atmosphere.

2. Movie Dates
A whole lot of cinemas are going to have movies lined up for a showing tomorrow and our best guess is- they are going to be romantic movies. And if you want something indoor, you’re still covered with Netflix and Chill. There is absolutely no reason why you should spend your Valentine watching movies the same way you’ve watched them on other days- ALONE! Come on, pick up your phone there’s a whole of movies online waiting to be researched on and seen. Those romantic movies were made to get you mushy and they aren’t going to watch themselves.

3. Romantic Strolls
Many people underrate the power of taking a long stroll with their partners. Only recently, I have come to understand that taking strolls with your partners is not only beneficial to your health, but also to your emotional well-being. There is a lot of fun in holding hands while walking and finding out new things about your environment with your loved one.
So while you’re at work getting all stressed up with whatever it is your job entails, you could spend the closing of your day taking romantic strolls with your partner and buying whatever snack, ice cream or junk that comes your way.

4. Outings
This is probably the one ladies fancy the most- taking them shopping, to the latest confectionery in town, to the best restaurant, to the salon to get your partner looking dapper, etc. Apart from the joy of going out and buying things, you also get to ‘show off’ your partners to everyone who cares to see. The level of romance this carries depends on how you plan it. Pick really romantic places, have a couple of conversations that’ll suit the situation at the back of your mind to discuss with your partners and make plans for the future. This option doesn’t only give you an avenue to have fun, but also an avenue to get to know your partner better.

While these are the tips we have to offer, we are sure readers have other awesome ideas they’d like to share with us. Feel free, make use of the comment section. We can’t wait to read what you have.

According to statistics, just 10% of the world’s population is left-handed, and as expected many theories and myths about this rare type of people. As attractive and scary as some of these rumours may be, many of them are false and have not been proven scientifically. Without further ado, here are some of the rumours you may have heard about left-handed people.

1. Left-handed People are More Creative
In 1995, a study showed that left-handed men tended to think more creatively when solving problems, but there was no difference in thinking between female lefties and righties. This, however, there still is no scientific proof that links creativity and being left-handed, and all the suggestions that left-handed people are more creative than right-handed people are merely a myth.

2. Left-handed People are More Intelligent
The world is not left-handed friendly and most of the things being used in it were designed for right-handed people, so left-handed people have to think of ways to improvise and make use of these things. This has led to the assumption that they are more intelligent than right-handed. However, no scientific link has been made between intelligence and being left-handed so far.

3. Left-handed People May Have More Sleep Disorders:
A study monitored the rhythmic movement of limbs of right-handed and left-handed people while they slept. While 69% of right-handed people had movement, a whopping 94% of left-handed people also did. This can be an indicator of periodic limb movement disorder which could also result in sleep disorders.

4. Left-handed People are Introverted
Among the most popular myths concerning left-handed people is that they are introverted. This stereotype doesn’t in any way affect reality as it is just a mere farce. A study carried out in 2013 went on to dispel this rumour, having found no differences across any of the five personality measures tested between right-handers and left-handers.

5. Lefties are More Likely to be Leaders
While many past leaders of top world countries like America were left-handed, it is purely coincidental and has nothing to do with facts that left-handed people have more leadership abilities.

6. Lefties are More Likely to Have Mental Disorders
Studies have shown that left-handed people are more likely to develop psychotic disorders when compared to right-handed people who are likely to suffer from mood depression more. Further studies have been dedicated to finding out the part of the brain left-handed and right-handed people use to ascertain why this happens to be so.

We know that look on your face, we have ruined your fantasies about left-handed people. We are sure you have heard some rumours about them too. Feel free to share them with other readers in the comment section.

There are many theories about success and everybody seems to have an idea of how success can be attained, but ironically, not all of these people have been able to achieve the said success. It is true that there is no particular formula to success; there is no laid down rule that one can follow to ensure that he or she is successful, but then there are traits or habits that successful people share. If these habits are why they have managed to attain success, we can’t say for sure but we are going to be exposing to these habits, so you could try them and see if it works.

1. Focus
This is perhaps the most common trait among successful people. They get ideas, make plans to bring the idea to fruition and then stay dedicated to the cause. The drive to succeed is always there. Obstacles are only stepping stones to them and unlike other people who usually get distracted from their ideas a few days or weeks after conceiving them, successful people pursue theirs to the end.

2. Passion for Success
Successful people are always hungry for success. They are always enthusiastic about embarking on new projects and succeeding at them. The thought of success always motivates them to work hard and bring thought to life.

3. Time Consciousness
Successful people are adept at time management and are highly time conscious. Since they always work with a plan, time is a luxury to them and so they do all that they can to make the most of it.

4. Eager To Learn
Successful people are always open to new tricks and ways to get to their dreams. They are usually very open-minded and are looking for new ways and things to learn. Little wonder why they are very knowledgeable about a lot of things and find it easy to surmount obstacles.

5. Proactive
Successful people never rest on their oars, they are always working towards something new that would bring them success instead of waiting for it to come them. It is part of what sets them apart from normal people. This trait helps them get ready for whatever opportunity that comes their way and make the most out of it.

Like we mentioned at the beginning of this piece, no one has the definite formula for success, but there are traits or habits that successful people have in common. And if you adopt them, you just may find yourself being successful as well.

A popular nursery rhyme says “Early to bed, early to rise. Makes a man healthy wealthy and wise.” The importance of sleep and its health benefits have even been disclosed to us since as way back as our childhood. Many people feel that sleep is mostly for those who work extra hard and are badly in need of help, but in truth, sleep is necessary for everybody as even scientists have recommended an average of 8 hours sleep per day for healthy living.
However, as important as sleep is and with its many benefits, there are certain factors which pose a threat to some individuals enjoying this benefits as they prevent them from sleeping. This inability to sleep properly is usually caused by conditions that are known as Sleep Disorders. How does one know that he or she is battling sleep disorders? Are there any symptoms to show? How does one go about solving this issue of sleep disorder? These and many more of the questions in your mind will be answered in the subsequent paragraphs.
There are several ways to know if you are suffering from sleep disorders. Like so many other disorders and sicknesses, it also has symptoms. These symptoms include:
1. difficulty falling or staying asleep
2. daytime fatigue
3. strong urge to take naps during the day
4. irritability or anxiety
5. lack of concentration
6. depression.

These symptoms do not just appear without causes as there is no smoke without a fire. There a plethora of reasons why one can develop a sleep disorder. These causes include:
1. Stress and Anxiety
When one is extremely stressed or emotionally disturbed, it is usually difficult for one to sleep at night as they usually have a negative effect on sleep, preventing one from falling and staying asleep. All these could come in form of nightmares, sleepwalking or sleeptalking to disrupt your sleep.
2. Chronic Pain
Extreme pain can undoubtedly keep you awake, wake you up or prevent you from staying asleep. Chronic pain as a result of arthritis, chronic fatigue syndrome, persistent headache, inflammatory bowel diseases and fibromyalgia can prevent one from sleeping right. In a situation where one already suffers from a sleep disorder, chronic pain can go on to worsen the sleeping condition of the person.
3. Allergies & Respiratory Problems
Allergies, cold and other respiratory issues make pose as breathing problems and prevent one from sleeping. When one cannot breathe properly, one finds it challenging to sleep and thus, could be said to be suffering from a sleep disorder.
4. Nocturia
Hormonal imbalances and infection of the urinary tract can cause frequent urination, hence disrupting sleep by making one wake up at night. Ensure to visit a doctor if the frequent urination is accompanied by pain or bleeding.
Sleep disorders come in many types. They include:
1. Insomnia
This is the inability to fall asleep or remain asleep. It usually caused by jet lag, stress, hormone, anxiety or digestive problems.
2. Parasomnia
This is a class of sleep disorder that causes abnormal behaviour or movement during sleep. This behaviour includes; sleepwalking, sleeptalking, groaning, nightmares, bedwetting, etc.
3. Restless Leg Syndrome
This is usually as a result of a sensation in the legs which gives an overwhelming urge to move the legs. Although it happens during the day, RLS is prevalent at night.
4. Sleep Apnea
This is a serious medical issue that results in pauses in breathing during sleep. It makes the body takes in less oxygen and thus, causes one to wake up at night.
5. Narcolepsy
This is characterized by sudden periods of sleep during the day. One suffering from this disorder usually gets extremely tired and falls asleep without warning. It could also lead to sleep paralysis; the inability to move right after waking up. Although this disorder can happen on its own, it also sometimes associated with certain neurological disorders.
Sleep disorders are usually cured with either of two processes or a combination of both; medical treatment or lifestyle changes.
Medical treatment for sleep disturbances might include any of the following:
1. sleeping pills.
2. melatonin supplements.
3. allergy or cold medication.
4. medications for any underlying health issues.
5. breathing device or surgery (usually for sleep apnea).
6. a dental guard (usually for teeth grinding).
Lifestyle adjustments can greatly improve your quality of sleep, especially when they’re done along with medical treatments. You may want to consider:
1. incorporating more vegetables and fish into your diet, and reducing sugar intake.
2. reducing stress and anxiety by exercising.
3. creating and sticking to a regular sleeping schedule.
4. drinking less water before bedtime.
5. limiting your caffeine intake, especially in the late afternoon or evening.
6. decreasing tobacco and alcohol use.
7. eating smaller low carbohydrate meals before bedtime.

If you have any other suggestions that we left out here, feel free to share with the other readers in the comment section.