How A Career Woman Can Sleep Better at Night Naturally

Career Woman Sleeping

A lack of sleep can result in a wide variety of physical and mental health conditions. Interestingly, women are ate higher risk of developing health conditions as a result of too little sleep than men. Cardiovascular disease, diabetes as well as mood disorders are just some of the most common side effects. Women who don’t sleep enough are also more likely to gain weight and become obese further increasing the risk of developing type II diabetes.

To top this off, women struggle to create a balance between work and home life and find themselves juggling too many balls. This juggling act often leaves too little time for adequate sleep or difficulty falling asleep and staying asleep when there is time to rest.

How to Sleep Better at Night Naturally

1. Make Time

Making time to rest and sleep is critical. The latest research shows that the average adult requires around 7 hours of sleep a night to function optimally, preferably continuously. However, this differs from person to person and gets shorter as we age.

It is recommended to put aside 8 hours for sleep a night to provide the time the brain and body needs to calm down, relax and enter sleep mode until you know exactly how much sleep you actually need. There is such a thing as too much sleep and this can be just as bad for you. If everything that needs doing isn’t done before bedtime arrives, leave it.

2. Keep A Sleep Diary

This may seem like an unnecessary additional chore but will help to understand your unique sleep routine much better. Write down what time you get into bed and how long you think it took you to fall asleep. Every time you wake up during the night, write this down and the reason for waking. Write down the time you wake up every morning without an alarm. After about two weeks, you should have a good sense of how much natural sleep you need and what is waking you during the night. Doing so will help you find out what are your obstacles  and hence help you to sleep better very quickly.

Woman keeping a sleeping diary

You can use this information to put aside the ideal amount of time for sleep as well as take steps to eliminate the reasons why you are waking.

3. Establish A Bedtime Routine

That hour extra that you have put aside for sleep time is for your bedtime routine. So an hour before bedtime, turn of the TV and other devices, dim the lights and do a calming or relaxing activity like meditation, playing tranquil music or reading for 15 minutes to half an hour. Dim lighting activates the sleep response to darkness which is part of your circadian rhythm. You sleep diary should let you know how long it takes you to fall asleep so make sure that you are snuggled up under the covers to allow for enough time for sleep to come naturally.

4. Early Mornings And Late Nights

As a career women, early mornings and late nights are sometimes simply unavoidable. However, it is best to avoid these as much as possible. Don’t work yourself to a state of exhaustion where you pass out when your head hits the pillow. And don’t think that it’s a good idea to wake-up an hour early to catch up on work or other tasks.

The whole point to getting better sleep is to establish a routine that lets your body know when it is time to sleep and when it is time to wake up. Once this routine is established, you will start to feel sleepy at bedtime when you are out late and find it more difficult to wake earlier in the morning. Once you have established a routine, a late night here and there isn’t going to kill you. But for the time being, stick to your schedule, even on weekends.

5. Food, Beverages And Lifestyle

Don’t drink anything but water before bedtime. Coffee, tea and other caffeinated beverages should not be consumed after 2 o’clock in the afternoon. Caffeine can keep giving you a buzz up to 8 hours after being consumed. Sugary beverages are going to give you a burst of energy making it more difficult to fall asleep. Alcohol may initially make you feel sleepy but it will wear off quickly letting you wake-up during the night. If your sleep diary shows that you are waking up to urinate, it may best to forego that glass of water before bed as well.

Female drinking coffee

Smoking before bedtime is also not recommended. Nicotine stimulates the nervous system which will make it more difficult to fall asleep before it acts as a nervous system depressant and gives the calm that you crave and think is going to help you sleep. Eat at least 2 hours before bed time and avoid foods that have stimulating properties like candy.

Apart from those 5 tips, the most important thing you can do to improve your sleep is to schedule for it.

Every minute of every day counts for a career women and every detail of your life should therefore be scheduled. A schedule will help reduce stress which is one of the main causes of sleeplessness as well as allowing you to plan in order to create that perfect balance between home, work, social life, anything else you have going on and of course, most importantly, sleep.…

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The 7 Best Careers For Women In The United States


Woman looking for a job

In the 1950’s, women made up only a third of the work force, however, times have drastically changed. Now, women make up almost half of the entire work force in the U.S. Some of the traditional careers women have typically dominated include teaching, office work, nursing etc. However, there are many other careers that women are dominating. With that said, we will now look at 7 of the very best careers for women that can help you to decide on which career path to take.

1. Speech Language Pathologists

The expected growth in this particular career is exceedingly high with an expected growth rate of 27% between 2018 to 2028. Due to this, it makes it it a very promising career for women since approximately 96% of all speech language pathologists are also women. The typical annual pay for this career is $77,510 and you will need a Masters degree as well as a state license in order to practice. A Speech Language Pathologist works with both children and adults who have speech impediments due to various health conditions such as dementia, stroke etc.

2. Dietitians/Nutritionists

Next, becoming a dietitian or nutritionist is another fantastic career path for women that has an expected growth rate of 11% for 2018 to 2028. This job involves helping people to create a healthier diet to prevent and treat diseases such as obesity, diabetes etc.

3. Computer Systems Analysts

Computer Analyst Jobs

The Information Technology field has always been dominated by men, but women are entering this field at a high rate. One particular role that is perfect for women is the Computer Systems Analyst which is responsible for creating I.T. solutions for companies to improve efficiency while keeping costs down. This career is projected to grow as much as 21% from now to 2024. The typical annual salary for this job is $60,288.

4. Marketing & Sales Managers

Marketing is another excellent field that many women excel in. As a result, becoming a Marketing & Sales Manager is certainly one of the best careers for women. This particular manager is responsible for creating and implementing the marketing and sales strategy for a company’s line of products and services. This is a critical role since it determines the actual profits and sales of the company. Most Marketing & Sales Managers are well paid and women typically earn approximately $65,000 per year.

5. Computer Programmers

Another excellent field for women is programming. Now, you should know that there is a pay gap between the genders where women typically earn only 80% of what men earn. However, female computer programmers usually earn 87% of what men earn which is significantly more than the average. Computer programming on the whole is a field that is growing with an increasing demand for programmers. This is because programmers are necessary to create code for various software and apps.

6. Engineers

Next on our list are Engineers. This particular field has the lowest pay gap between men and women where women earn 94% of what their male colleagues earn. The great thing about being an engineer is that there are so many different types and specialties available. Some of these include Petroleum engineering, Process engineering, Civil engineering, Electrical engineering etc.

7. Technical Writers

Lastly, the final career we will look is Technical Writing. This job involves writing technical materials such as operating instructions for various machinery, equipment manuals, appendices and much more. This field is dominated by women and it is quite well paid where the typical annual salary is $71,388.


To wrap things up, we have just covered 7 of the best careers for women in the United States. So, if you’re a woman and you’re looking for a good career, then be sure to consider the options listed above.…

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Highest Paying Occupations For Females

The question of how much money women earn remains a major problem in the world of work.

Although the modern approach focuses on how wages compare to men’s, there are also discrepancies between what women in different professions do compare to themselves in the same profession.

There is a diverse range of high-paying careers for women: occupations in health, law, management, and technology jobs are among the highest-paying jobs.

Read on to see the ranking of the highest-paid careers for women, based on average annual salaries.

General Manager

General Managers plan, coordinate, and supervise the operations of a company. Even though they earn, on average, the highest salary of all management positions, they also work extremely long hours and are essentially responsible for the success of their companies.


Pharmacists administer and dispense drugs to patients who have received a prescription from their doctors. They also offer advice on the use of medications.

While most pharmacists work in retail pharmacies or the pharmacy section of supermarkets, others work in hospitals or clinical settings.


Nurses coordinate patient care. Working independently or in collaboration with physicians, nurses provide primary or specialty medical care.

They are also known as advanced practice registered nurses and must have a master’s degree in the field and a state license.

IT Systems Manager

Information technology managers, also known as information technology managers, design, coordinate, implement and analyse computer-related projects.

Their responsibilities may include direct work in software and hardware, database development to web design, and designing a company’s IT strategies and approaches.

Most IT managers have a bachelor’s degree in a related field, although many have more specific graduate degrees.


Attorneys advise and represent clients, businesses, non-profits, or government organizations on legal matters or in legal disputes. Becoming a lawyer requires a four-year bachelor’s degree and more years of law training.

To work professionally, they must take and pass the bar exam in their country.

Software developer

Software developers create and help design computer programs. They do everything from analysing user needs to designing applications to helping write code to improve current software.

Medical Doctor

Doctors examine patients, diagnose medical conditions, prescribe medications, and design treatment plans.

They intervene to treat emergencies, revive accident victims, and stop bleeding.


Engineers design, modify and repair chemical, electrical, computer, mechanical, and other physical structures. They specialize in areas such as civil, mechanical, computer, electrical, and chemical engineering.

Human Resources Manager

Human resource managers are responsible for recruiting, interviewing, and hiring new members of a company’s employees’ team.

Additionally, they may be involved in other aspects of employee relations, including payroll, benefits, and training. Human resource workers must also be equipped to handle conflict in the workplace and resolve disputes.

Marketing and Sales Manager

Engineers design, modify and repair chemical, electrical, computer, mechanical, and other physical structures. They specialize in areas such as civil, mechanical, computer, electrical, and chemical engineering.

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3 Female Trailblazers In Industries Dominated By Men

Tips from Successful Women in the  Home Construction Industry

There can be no doubt that females working in the remodeling and building sectors are confronted by a distinct series of challenges. We spoke to some accomplished professional women to determine which factors they believe contributed most to their success.

Below are the insights and observations they shared:


1. Mimi Kress, Co-owner of D.C.-area custom homebuilder Sandy Spring Builders

What got you started in the construction industry?

My father was a builder by trade, so I was raised around construction projects. This was during the 1960s and 70s, so females were not a significant presence in the industry at the time. After finishing college, I was undecided as to my career path, so I did an apprenticeship with an area builder. That is how I began to learn about every facet of the residential building business. My mentor placed me on site at construction jobs and recommended courses at our local university. It was not terribly long until I realized that building was something I truly loved and that I wanted to continue doing.

What would you say is an obstacle you have conquered?

I would have to say that I have had to work hard to have confidence in my talents and know-how. A distinct recollection of mine has to do with being at a construction site when I was in my 20s and being asked by an inspector about how something had been installed. Though I was completely certain things had been done properly, I stated that I would check with my supervisor. Put in the same situation today, I would confidently respond that things were done right and that the burden to demonstrate otherwise was his.

What have been the most pivotal skills in your rise to success?

Being willing to accept my strengths and weaknesses has been key. On the positive side, I know I am capable of operational management and making sure things run smoothly. However, I am not necessarily the utmost authority on state-of-the-art construction methods and technologies. Therefore, I place great value in assembling a strong team comprised of members to whom I can freely delegate.


2. Angela Taylor, Co-owner, 24/7 Water Damage Atlanta, a water repair and damage restoration company headquartered in the north west of Atlanta in Georgia.

Name a personal challenge you have been able to overcome.

I would have to say that making people see that my insights have real value has been something I have had to fight to to successfully. It took time to demonstrate my knowledge and skill sets so that others would understand all that I have to offer.

Which have been your most crucially important skills?

My upbringing was not one in which I felt limited in my career options simply because I was female. Therefore, it has never been terribly difficult for me to speak my mind, even when surrounded by males with far more industry experience than my own. If I feel someone is minimizing my input because I am a woman, it is easy for me to simply make my point in a stronger, more authoritative voice than before in order to make certain I am heard. If you are timid when it comes to saying what you think in front of men, it will be almost impossible to achieve success in any industry primarily occupied by males.

What do you suggest to other females within your industry sector?

To those who are new in the business, make sure to gain experience working in administrative capacities as well as on actual construction sites. In fact, we were recently contacted by a young female high school graduate who was seeking an internship in the construction field. We engaged her services for the summer before she started college, and she was able to work in several Atlanta home water damage restoration and repair projects  as well as in the administrative office, gaining invaluable exposure to what she sees as her future career.



3. Beverly Kruskol, Owner of Los Angeles-based M.Y. Pacific Building, Inc.

Tell us about a challenge you have managed to overcome?

Because ours is an industry overwhelmingly populated by men, there are times when contractors on our sites will approach one of my male staffers and assume that he owns the company. While I have come to accept this as an unfortunate reality, I make certain that the mistaken belief is immediately rectified. I feel comfortable in my own skin and in my own abilities. The key is to step into the fray with confidence and demonstrate your skills.

What do you suggest to other females in your industry?

Never feel a sense of intimidation or fear. Provided you are well-trained and have the necessary skills, you can do great things. There is no need to be overly-aggressive and too eager to prove yourself, but you should take initiative wherever possible.

What are your proudest accomplishments?

I have been able to add real diversification to our firm. We now encompass drywall, lacquer, electrical, Venetian plaster, carpentry, painting and more. Being a general contractor, it is been possible for me to hire highly qualified tradespeople who bring specialized expertise to what we do. Furthermore, I am proud of my company’s track record of winning repeat customers and a great deal of personal referral business. This has helped us thrive in what has otherwise been a very difficult economic environment.

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Become a Paralegal – Why I like this profession as a woman

The paralegal professions are being counted as one of the most lucrative starting professions in the US today. The job allows people to get acquainted with the legal field because they work under the surveillance of a certified attorney or lawyer, which enables them to come up, close and personal with the legal profession and at the same time not get too much involved in it. Paralegals themselves do not need any license to provide their services and that is one of the reasons there is great demand for this profession. The other reason is that the pay is good, considering this is a starting out profession. A paralegal with the right degree stands to earn $16,000 to $20,000 in his or her early twenties itself. This definitely makes the profession quite lucrative.

So what degrees must a person acquire to become a paralegal? There are three kinds of progressive degrees actually; an associate’s degree, a bachelor’s degree and a master’s degree. There is no PhD course. The subject that the paralegal has to study is the Science in Paralegal Studies. The associate’s degree takes two years to complete while the bachelor’s degree takes the standard four years. Most paralegals start out with a bachelor’s degree and then go for continuing education while they are working to acquire a master’s degree. For this reason, online schools for master’s paralegal degrees are the most popular.

If you are seeking a paralegal degree from an online school, it can be a good idea if you take care of some points. One of the most important points that you have to look into is the accreditation of the paralegal school. It is absolutely vital that the institute must be accepted by the ABA (American Bar Association). Make it a point to look at the website thoroughly. Look at the history of the school, and try to contact a few of its past students. You can even ask for references by calling them at the number displayed on their website. Since you are going to invest money and, more significantly, time into this exercise, you need to make sure that the school you are selecting is genuine.

Take a look at the subjects included in their course material too. Generally there must be subjects involving English, Finance and Social Studies in addition to Law. However, different schools come up with different syllabuses.

Paralegal degrees are enough if you want to begin with this career, you will not need added certification. But if you have some certification, it might reflect better on your standing as a professional. You can get certificates through attending examinations such as the Certified Legal Assistance (CLA) and the Paralegal Advanced Competency Exam (PACE). Both these exams are formulated according to the guidelines established by the National Association of Legal Assistants (NALA).

Getting into the legal profession is simplified through these paralegal degrees. Once you get the degree and get a hang of the profession, you can plan the direction your career will take ahead. The paralegal degree is a good way to begin and make contacts which will be important to you if you want to become successful in the legal world.…

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