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6 Things Only People Have Bad Night’s Sleep Would Understand (And Ways to Alleviate It)

6 Things Only People Have Bad Night’s Sleep Would Understand (And Ways to Alleviate It)

If you suffer from insomnia or you have to do shift work, then you will know all about a bad night’s sleep. If you have a newborn baby, the situation may be even worse. Join the club of 50-70 million Americans and 5 million in the UK who cannot get a decent night’s sleep. 20% of these are getting less than 6 hours sleep a night.

There are various causes such as too much Internet, email, stress, alcohol, and a host of other problems which are all stopping us from getting our share of sleep which is vital to proper functioning.

Most medical experts say that those who suffer from sleep problems are prone to more depression, anxiety and poorer health overall. Add in diabetes, obesity and heart problems and you will begin to see why this is a very worrying trend. The CDC estimates that this is a pubic health epidemic. Here are 6 things that only people with sleep problems will understand and also 4 ways to alleviate the problem.

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1. You know that tomorrow is going to be hell.

As you lie there tossing and turning and having tried everything from hot milk to sleep aids which become less and less effective, you wonder, why me? Then you start worrying again about how bad all this is for you and that tomorrow will be all the more difficult and stressful. You just know that you are going to get exhausted more quickly and that you will have problems in concentrating at work or in studying. You will be in a bad mood as well.

2. You love your baby but…..

If you are a new parent, the constant interruptions from the crying newborn have a detrimental effect and may be worse than getting no sleep at all. This interrupted sleep is about the same as getting 4 hours sleep and you just cannot function on that. Many parents often feel anger towards their newborn child building up and this makes them feel guilty which, in turn, disturbs their sleep when they do manage to fall into a fitful slumber.

3. You do not get much sympathy.

Everybody has their own remedy. They will recommend homeopathic treatments, yoga, melatonin and a host of other remedies which will vary from grandmother’s recipes to New Age discoveries. None of them work for you and people just shrug their shoulders and more or less tell you to get on with it! There is very little support and even doctors do not give this medical disorder the attention it deserves.

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4. You are not so sure about sleep aids.

How can you sort out the facts from the hysteria about sleep aids? You do all the research in your waking hours and you get all the scary stories about the health risks. Then you do more research and Big Pharma reassures you that disastrous side effects are few and far between. Yet, as you count the 456th sheep, you cannot dismiss the stories of the death of Heath Ledger who took an overdose of prescription meds which included sleep aids, of course.

5. You are more accident prone.

You are also keenly aware that lack of sleep causes accidents. You reflect bitterly that the some of the biggest accidents in history were caused by sleep deficits. The big ones such as Chernobyl, the accident at Three Mile Island and the Exxon oil spill all were connected with a lack of sleep. On a more mundane level, you worry that while driving tomorrow, you may become just another statistic in the annual 100,000 road accidents.

6. You may be causing irreversible brain damage.

Now I know that the latest experiments were done on mice but experts are alarmed that the same process may be happening in humans. Researchers at the Center for Sleep and Circadian Neurobiology at the University of Pennsylvania have shown that a lack of sleep in mice causes irreversible damage in certain brain cells. These cells are the locus ceruleus (LC) neurons which wakefulness seems to destroy and there is no chance that they will be reborn or replaced. Another study at the University of Surrey (UK) suggests that sleep is needed to clear your brain of all the toxins which have been linked to dementia and Alzheimer’s.

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4 Ways To Alleviate The Problem.

There are lots of sites which will tell you how many hours of sleep you should be getting. I would advise you to treat this advice with some caution because the number of hours is only a vague indicator. What counts is the quality of the sleep you are getting. If it is a deep and restful sleep, the number of hours will be mostly irrelevant. Here are 4 ways to help you sort out the problem. Unfortunately, there is no one size fits all so you may have to experiment with what works best for you.

1. Examine your lifestyle.

There is usually a compelling reason why you cannot sleep. It could be related to stress and worry. You need to look at these factors carefully. Regular bedtimes help as does a special routine which helps you wind down towards blissful sleep. Maybe you are exposed to too much artificial light just before bedtime. That may mean changing your routine a bit.

2. Change your sleeping accommodation if necessary.

As regards the bedroom, you should try and improve it as far as possible. Is it noisy and if so, could you move to another room? There may be problems with the temperature- a fairly cool one of around 18° is ideal and it should be in total darkness. Try black out curtains or a face mask if there are no real blinds on the window. The idea is to get as much sunlight during the day and as much darkness towards evening so that the melatonin substance which induces sleep can kick into action. That melatonin is vital and I can tell you that smartphones, TV and computers all interfere with its release. If you take your smartphone to bed, you are asking for trouble!

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3. Look for natural sleep aids.

Prescription sleep aids may work for a time but there is no magic cure. It may be time to look at natural alternatives. There may be something that can work for you. I take Valerian or melatonin tablets and they have usually worked. These do not work for everyone. You can try taking some warm milk before bed and/or a banana snack. Magnesium can help the brain to relax and can be found in green leafy vegetables or just by taking a magnesium supplement. Taking a hot bath with lavender oil can also help to relax and calm some insomniacs.

4. Nap wisely.

Although naps are encouraged in some workplaces to renew energy, insomniacs are advised to avoid regular napping. Experts say that when you nap for more than 30 minutes, you tend to fall into a deep sleep and when you wake up, you may feel groggy and very unproductive so it seems to have the opposite effect. Naps can be useful though when you limit them to less than 20 minutes and provided you do not take them late in the afternoon or evening or falling asleep in front of the TV near your bedtime. If you avoid these traps, you can help to keep to your regular bedtime schedule and avoid upsetting your wake sleep cycle which is essential for restful sleep.

What helps you to get off to sleep? Let us know in the comments how you deal with insomnia.

Featured photo credit: Insomnia persists/ Quinn Dombrowski via flickr.com

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on April 6, 2020

How To Be Successful In Life: 13 Life-Changing Tips

How To Be Successful In Life: 13 Life-Changing Tips

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of 13 of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More Tips for Achieve Success

                            Featured photo credit: Ryan Wong via unsplash.com

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