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Try These 9 Tricks To Sleep Better At Night

Try These 9 Tricks To Sleep Better At Night

Almost everybody has something that they are stressed about, whether it be family, work, or school. These problems can follow you all day until it is time to go to bed and affect your ability to fall asleep at night — which can make the following day a nightmare.

The Sleep Foundation states that approximately 30 per cent of the general population complains about having some sort of insomnia, whether it be acute or chronic. About 10 per cent of the general population states to have some problems with daily activities due to their lack of sleep the night before.

It is crucial for the average adult to try to get a good 8 hours of sleep at night so they can perform well at whatever the day has in store for them. If you have problems falling asleep at night, here are some tricks that may help you out.

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1. Try The 4-7-8 Breathing Exercise

The 4-7-8 Breathing Exercise claims to help people fall asleep within 60 seconds. It is an Indian method that is supposed to help calm your breathing and relax your body very quickly.

To learn more about the 4-7-8 Breathing Exercise click here.

2. Cool things down

If you usually sleep in a warmer environment, you should consider cooling down your sleeping environment. According to some studies, the best temperature for sleep is anywhere between 60 to 68 degrees Fahrenheit (16 to 20 degrees Celsius). The best way to reduce your core temperature is to turn the heat down and place a warm water bottle at your feet.

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3. Ditch the electronics

Like many people, you probably keep your smart phone, tablet, or maybe even laptop by your bedside at night, and that is likely a huge factor in why you may have trouble sleeping at night. According to the Washington Post, blue lights emitted from electronics can prevent the release of melatonin — a hormone that reduces alertness — and make it hard for you to fall asleep quickly and stay asleep.

4. Rethink your pillow placement

Sometimes something as simple as moving your pillow can help you sleep better. While it is mostly up to personal preference, sources say that moving your pillow under your stomach or in between your legs can have benefits to sleeping more soundly.

5. Create an evening routine

Just like people have a routine in the morning, it is important to have one before bedtime. It could be possible that your sleep problem stems from not having an evening routine. It’s understandable that people are so busy these days that the mere idea of this may never come to mind, but it can be very beneficial. Find whatever it is that helps you to unwind at the end of a long day, and make it a habit to do that every night before bed.

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6. Try acupressure

If you have no idea what this is, know that it’s not as scary as it sounds. There are pressure points on your body that may help promote good sleep and prevent insomnia. To learn more about acupressure, and how to do it, click here.

7. Exercise

While there are loads of other health benefits to exercising, better sleep is a good enough reason in itself to try this one out. Studies show that exercising in the mornings can help promote better sleep at night.

8. Adjust your sleeping position

There are pro’s and con’s to each sleeping position, but if you can determine what problems you have when sleeping, you can make the adjustments for a better night’s sleep.

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9. Learn from the best

There is no doubt that everyone sleeps on a different schedule. Some people like to sleep for at least 8 hours, while some people feel that they function a lot better on less. Taking a look back through history at some of the most famous and successful people and their sleep schedules may help you to find a schedule that works well for you.

Featured photo credit: https://pixabay.com/en/users/damk-61015/ via pixabay.com

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Michael Daws

Aircraft Painter, Sports & Lifestyle Blogger

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Last Updated on November 11, 2019

How to Improve Memory and Boost Your Brainpower

How to Improve Memory and Boost Your Brainpower

Have you ever noticed that some people are able to effortlessly remember even the most mundane details and quickly comprehend new things? Well, you can too!

To unlock the full potential of your brain, you need to keep it active and acute. Wasting time on your couch watching mindless television shows or scrolling through facebook is not going to help.

Besides getting out flashcards, what can you do to help remember things better and learn new things more quickly? Check out these 10 effective ways on how to improve memory:

1. Exercise and Get Your Body Moving

Exercising doesn’t just exercise the body, it also helps to exercise your brain. Obesity and the myriad of diseases that eventually set in as a result of being overweight can cause serious harm to the brain.

Furthermore, without regular exercise, plaque starts to build up in your arteries, and your blood vessels begin to lose the ability to effectively pump blood. Plaque buildup leads to heart attacks and it also reduces the amount of oxygen and nutrients that your blood carries to your brain. When the nutrients don’t make it there, the brain’s ability to function is compromised.

To prevent this from happening, make sure you get moving every day. Even if it’s just a brisk walk, it’ll help you maintain and increase your mental acuity. Brisk walking, swimming and dancing are all excellent activities. Take a look at these 5 Ways to Find Time for Exercise.

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2. Eliminate Stressors and Seek Help If You’re Depressed

Anything that causes you major stress, like anger or anxiety, will in time begin to eat away the parts of your brain that are responsible for memory. Amongst the most brain-damaging stressors is depression, which is actually often misdiagnosed a a memory problem since one of its primary symptoms is the inability to concentrate.

If you can’t concentrate, then you might feel like you are constantly forgetting things. Depression increases the levels of cortisol in your bloodstream which elevates the cortisol levels in the brain. Doctors have found that increased cortisol diminishes certain areas of the brain, especially the hippocampus which is where short-term memories are stored.

Prolonged depression can thus destroy your brain’s ability to remember anything new. Seek professional help to combat your depression – your brain will thank you.

3. Get a Good Night’s Sleep and Take Naps

Getting a consistent 7 to 8 hours of sleep each night will increase your memory. During sleep, the brain firms up memories of recently acquired information.

Getting enough sleep will help you get through the full spectrum of nocturnal cycles that are essential to optimal brain and body functioning during the waking hours. Taking a nap throughout the day, especially after learning something new, can also help you to retain those memories as well as recharge your brain and keep it sharper longer.

4. Feed Your Brain

Fifty to sixty percent of the brain’s overall weight is pure fat, which is used to insulate its billions of nerve cells. The better insulated a cell is, the faster it can send messages and the quicker you will be thinking.

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This is precisely why parents are advised to feed their young children whole milk and to restrict dieting – their brains’ need fat to grow and work properly. Skimping on fats can be devastating even to the adult brain.

Thus, eating foods that contain a healthy mix of fats is vital for long-term memory. Some excellent food choices include fish (especially anchovies, mackerel and wild salmon) and dark leafy green vegetables. Here’re more brain food choices: 12 Foods that Can Improve Your Brain Power

Deep-fried foods obviously contain fat but their lack of nutritional value is not going to help your brain or your body, so think healthy foods and fats.

5. Eat Breakfast and Make Sure It Includes an Egg

According to Larry McCleary, M.D., author of  The Brain Trust Program, an egg is the ideal breakfast. Eggs contain B vitamins which help nerve cells to burn glucose, antioxidants that protect neurons against damage; and omega-3 fatty acids that keep nerve cells firing at optimal speed.

Other foods to add to your breakfast include fruits, veggies and lean proteins. Avoid trans fats and high fructose corn syrup. Trans fats diminish the brain cells’ ability to communicate with each other and HFCS can actually shrink the brain by damaging cells.

Having a healthy breakfast in the morning has been shown to improve performance throughout the day. If you’re too busy to have a healthy breakfast, this maybe just right for you: 33 Quick And Healthy Breakfasts For Busy Mornings

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6. Write it Down

If there’s something you want to remember, writing it down can help.

It may sound like a no-brainer, but do you really know why? Writing it down creates oxygenated blood flow to areas of your brain that a responsible for your memories and literally exercises those parts of it. Here’s How Writing Things Down Can Change Your Life.

You can start a journal, write yourself emails or even start keeping a blog – all of these activities will help to improve your capacity to remember and memorize information.

7. Listen to Music

Research shows that certain types of music are very helpful in recalling memories. Information that is learned while listening to a particular song or collection can often be recalled by thinking of the song or “playing” it mentally. Songs and music can serve as cues for pulling up particular memories.

8. Visual Concepts

In order to remember things, many people need to visualize the information they are studying.

Pay attention to photographers, charts and other graphics that might appear in your textbook; or if you’re not studying a book, try to pull up a mental image of what it is you are trying to remember. It might also help to draw your own charts or figures, or utilize colors and highlighters to group related ideas in your notes.

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Here, you can learn How to Become a Person Who Can Visualize Results.

9. Teach Someone Else

Reading material out loud has been shown to significantly improve memory of the material. Expanding further upon this idea is the fact that psychologists and educators have found that by having students teach new concepts to others, it helps to enhance understanding and recall.

Teach new concepts and information to a friend or study partner, and you’ll find you remember the information a lot better.

10. Do Crossword Puzzles, Read or Play Cards

Studies have shown that doing crossword puzzles, read or play cards on a daily basis not only keep your brain active but also help to delay memory loss, especially in those who develop dementia.

So pick up the daily newspaper and work on that crossword puzzle, read a book or enjoy a game of solitaire.

Pick one to two of these tips first and start applying them to your everyday life. Very soon you’ll find yourself having better memories and a clearer head!

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Featured photo credit: Pexels via pexels.com

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