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Difficulty Falling Asleep? Try This To Trick Your Brain

Difficulty Falling Asleep? Try This To Trick Your Brain

Do you have a difficult time falling asleep? Is it hard for you to shut down at the end of the night and get to bed at a reasonable time? Do you lie awake in your bed only wishing that you could fall asleep soon? If you’re facing difficulties falling asleep you can try tricking your brain for a restful night.

For a trick to work, the magician needs to create a distraction. In this case, when you’re lying awake counting sheep, there is no magic wand that will make you drift into a midnight’s slumber. Turns out a distraction (or even a trick) can play a critical role in making sleep happen. You will need to create a distraction for your brain while your body can relax into a slumber.

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If you struggle with falling asleep in any shape or form, getting to bed and settling in can actually induce anxiety since you are desperately trying so hard to fall asleep. Therefore, I suggest you create a sleep routine.

Create A Sleep Routine

We all have some sort of routine throughout the day. Some of us have morning routines or routines when we finish up our day at work. Well, what about a sleep routine? For me, this is a new concept, but after reading study after study and implementing this sound advice, it turns out it’s worth its while. When you create a sleep routine and consistently adhere to the practice of your routine, your brain will produce more melatonin to help you fall asleep. This hormone helps control your sleep and wake cycles.)

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A sleep routine can consist of the following:

1.  Power Down Your Electronic Devices

When you power down electronics 45 minutes prior to bedtime, you reduce the amount of external stimuli you expose your mind to. It turns out that blue spectrum light sends certain signals to your brain that decreases the production of melatonin. Escort your electronics out of your bedroom and use an old fashioned alarm clock for a goodnight rest instead.

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2.  Lights

Keep it nice and dark in your bedroom. Eliminate any external sources of light that may pierce into your bedroom.

3.  Quiet the Mind

This can be difficult. We all have hectic days and some days are extremely difficult. Try a gratitude practice to turn off minor nuisances of your day and replace them with thoughts of what you are more grateful for. This will also help you appreciate all that you have.

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4.  Room Temperature

A warm room can make it difficult to fall asleep and stay asleep. I’m sure at some point in your life you can recall a time when you had a vivid dream, only to discover that it was really warm or hot in your bedroom. The body’s core temperature needs to drop in order for sleep to take place, so turn down the thermostat, open a window, and use appropriate bedding.

5. Training for the Mind

Training your mind for a good night’s sleep is similar to when you train a dog. Maybe you have experienced this personally. When you train a dog, whatever the trick or activity, there are associations and rewards.  An example of a well-trained dog would demonstrate running to its food dish after hearing a bell ring. The dog associates meal time with the sound of the bell and the reward is the food. The same goes for creating a sleep routine. When you begin your sleep routine the mind automatically associates it with bedtime.

Conclusion

You can train your mind to fall asleep just as if you were teaching a dog a new trick. If you have difficulties falling asleep, try investing some time in designing your own sleep routine. Create a routine that works for you and begin practicing it. Just like a dog, the mind can be trained to give you a good night’s rest.

More by this author

Tara Massan

Founder of Be Moved, Life Coach and Writer.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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