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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 September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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