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What To Do If You Can’t Sleep: 20 Easy Insomnia Solutions

What To Do If You Can’t Sleep: 20 Easy Insomnia Solutions

Can’t sleep? Don’t worry. Insomnia is more common than you think.

Since sleep is an important part of our overall health and happiness, it is essential to develop some strategies to combat insomnia. After all, we sleep for around 1/3 of our lives. So, let’s take insomnia more seriously and change some of the bad habits we have that prevent us from getting a good night’s sleep.

Here is a list of 20 easy solutions you can try to help cure your insomnia, fall asleep faster, and even wake up in a good mood and fresh in the morning.

1. Fix your sleeping schedule.

It all starts here. Our body and mind needs to know when it is time to go to bed and when to wake up. It is ideal to have a routine and go to sleep at the same time every day.

You can slowly get into the right sleeping schedule by waking up a little earlier every morning. This will make you sleepy a bit earlier.

2. Exercise.

The benefits of exercising daily, even if it’s a quick workout at home, are amazing. It has a therapeutic effect and can help make us naturally tired in the evening.

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However, try not to exercise at night. Work out in the earlier part of the day so your body has time to wind down before bedtime.

3. Have a bedtime ritual.

Have a set of actions that you can do each evening that will tell your mind it’s time for sleep.

This may be preparing your food and clothes for tomorrow, taking a long bath, or listening to some relaxing music.

4. Track your sleep.

Keep track of when you go to sleep and the time you wake up. Write down things like how you feel in the morning, what you did before bed, and so on.

Then, go back and analyze the results and see what causes your insomnia and what helps you sleep better.

5. Eat better.

Needless to say, junk food won’t help you sleep like a baby. Processed fats and sugar will ruin your rest. Instead, choose foods that give you energy and are nutritious.

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6. Try a weighted blanket.

A weighted blanket can help insomnia and anxiety. Learn more about this unusual trick, that’s backed by research, here.

7. Read to get yourself to sleep.

Going to bed with a book is a great way to finish the day with a habit that many successful people share and to let your mind turn off in a natural way. Give it a try.

8. Use apps that track the quality of your sleep and wake you up at the best time.

Sleep Cycle is one such example. It analyzes your movements during sleep and wakes you up when you’re in a lighter sleep phase.

SleepBot also keeps track of your behavior while sleeping and even records sounds to check if you have any breathing problems. Then, it makes sure you get up at the right moment.

9. Avoid caffeine in the second part of the day.

For the best results, stop drinking coffee after lunch. It may be hard for some coffee lovers to do that, so start small and ditch it just an hour earlier today.

10. Meditate.

It’s proven that meditating, even a short daily session of a couple of minutes, helps you empty your mind, alleviate stress, and leaves you feeling more peaceful in general. All of this leads to better sleep as well.

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11. Skip naps during the day.

Napping during the second part of the day in particular can lead to disturbed sleep at night.

12. Get a better mattress.

It’s crucial for your body to feel comfortable in bed so that it can rest properly. It’s worth investing more in a better mattress.

13. Don’t get too emotional in the evening.

Heavy noises and parties before bed won’t help you get to sleep anytime soon. The same goes for having important conversations or watching highly emotional movies. When you get worked up, your mind isn’t allowed to rest. So, leave it for tomorrow morning and save your peace of mind tonight.

14. Eliminate noise.

Make sure there’s no noise in your bedroom. If you can’t prevent the noise, try wearing earplugs at night.

15. Ditch technology at least an hour before bed.

Using devices right before bedtime is bad for you. The light that comes from them doesn’t let your brain turn off, and they make noise even when you’re not using them. So, make sure you put all your devices away from your bed when you’re about to go to sleep and stop using them an hour before bedtime.

16. Use a sleeping mask.

Sleeping in a quiet place is important, but so is darkness. The best way to eliminate light is to get a sleeping mask.

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17. Drink some hot tea or milk in the evening.

These two beverages can help you feel calm and get sleepy. Just make sure your tea is decaf!

18. Have a light dinner an hour or two before bed.

You won’t fall asleep easily if you go to bed on a full stomach, but an empty one isn’t the solution either. So, have a light dinner a couple of hours before bedtime for optimal rest at night.

19. Let go.

After the day is gone, make sure you leave behind all your problems, worries, and the stress of the day. Even if it was a good day, excitement can keep you from falling asleep. So, let go of all your thoughts. Accept everything that happened and free yourself from it.

20. Journal your thoughts.

You may want to write down a few things you’re grateful for or what happened during the day and how you felt about it. Share your vision for the next day too. That’s an easy practice that will help you move on and even look forward to what tomorrow might bring.

Which of these hacks will you try first to solve your insomnia problem?

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Last Updated on September 17, 2018

Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny

Why Do I Have Bad Luck? 2 Simple Things to Change Your Destiny

Are you one of those people who are always suffering setbacks? Does little ever seem to go right for you? Do you sometimes feel that the universe is out to get you? Do you wonder:

Why do I have bad luck?

Let me let you into a secret:

Your luck is no worse—and no better—than anyone else’s. It just feels that way. Better still, there are two simple things you can do which will reverse your feelings of being unlucky.

1. Stop believing that what happens in your life is down to the vagaries of luck, destiny, supernatural forces, malevolent other people, or anything else outside your self.

Psychologists call this “external locus of control.” It’s a kind of fatalism, where people believe that they can do little or nothing personally to change their lives.

Because of this, they either merely hope for the best, focus on trying to change their luck by various kinds of superstition, or submit passively to whatever comes—while complaining that it doesn’t match their hopes.

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Most successful people take the opposite view. They have “internal locus of control.” They believe that what happens in their life is nearly all down to them; and that even when chance events occur, what is important is not the event itself, but how you respond to it.

This makes them pro-active, engaged, ready to try new things, and keen to find the means to change whatever in their lives they don’t like.

They aren’t fatalistic and they don’t blame bad luck for what isn’t right in their world. They look for a way to make things better.

Are they luckier than the others? Of course not.

Luck is random—that’s what chance means—so they are just as likely to suffer setbacks as anyone else.

What’s different is their response. When things go wrong, they quickly look for ways to put them right. They don’t whine, pity themselves, or complain about “bad luck.” They try to learn from what happened to avoid or correct it next time and get on with living their life as best they can.

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No one is habitually luckier or unluckier than anyone else. It may seem so, over the short term (Random events often come in groups, just as random numbers often lie close together for several instances—which is why gamblers tend to see patterns where none exist).

When you take a longer perspective, random chance is just . . . random. Yet those who feel that they are less lucky, typically pay far more attention to short-term instances of bad luck, convincing themselves of the correctness of their belief.

Your locus of control isn’t genetic. You learned it somehow. If it isn’t working for you, change it.

2. Remember that whatever you pay attention to grows in your mind.

If you focus on what’s going wrong in your life—especially if you see it as “bad luck” you can do nothing about—it will seem blacker and more malevolent.

In a short time, you’ll become so convinced that everything is against you that you’ll notice more and more instances where this appears to be true. As a result, you will almost certainly stop trying, convinced that nothing you can do will improve your prospects.

Fatalism feeds on itself until people become passive “victims” of life’s blows. The “losers” in life are those who are convinced they will fail before they start anything; sure that their “bad luck” will ruin any prospects of success.

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They rarely notice that the true reasons for their failure are ignorance, laziness, lack of skill, lack of forethought, or just plain foolishness—all of which they could do something to correct, if only they would stop blaming other people or “bad luck” for their personal deficiencies.

Your attention is under your control. Send it where you want it to go. Starve the negative thoughts until they die.

To improve your fortune, first decide that what happens is nearly always down to you; then try focusing on what works and what turns out well, not the bad stuff.

Your “fate” really does depend on the choices that you make. When random events happen, as they always will, do you choose to try to turn them to your advantage or just complain about them?

Thomas Jefferson is said to have used these words:

“I’m a great believer in luck and I find the harder I work, the more I have of it.”

Ralph Waldo Emerson said:

“Shallow men believe in luck. Strong men believe in cause and effect.”

Your luck, in the end, is pretty much what you choose it to be.

Featured photo credit: LoboStudio Hamburg via unsplash.com

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