Advertising
Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Michael Daws

Aircraft Painter, Sports & Lifestyle Blogger

20 Things To Make A Relationship Last 5 Ways to Deal with Snow Runoff in the Garage 25 Different Ways To Eat Hummus. #5 Is Absolutely Authentic! 25 Creative Products That You Never Knew You Needed 10 Shocking Health Benefits of Juicing, With Recipes!

Trending in Health

1 How to Find Weight Loss Meal Plans That Work for You 2 14 Healthy Easy Recipes for People on the Go 3 How to Manage Anxiety: Sound Advice from a Mental Health Expert 4 How to Start Eating Healthy No Matter How Old You Are 5 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next