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10 Surefire Ways To Get A Better Sleep Every Night

10 Surefire Ways To Get A Better Sleep Every Night

Not getting enough sleep is a surefire way to ruin your day even before it has started. Unfortunately, restlessness, insomnia, and just plain being unable to fall asleep plague many of us almost every single night. In fact, I sleep like a baby most nights, but my girlfriend has always had a hard time sleeping. Ever since she’s tried a few of these tips, she has been able to sleep much better:

1. Fall asleep to some noise

Humans didn’t evolve to sleep in the dead silence – they evolved to sleep with large families or even tribes in close vicinity. Having some background noise can actually help our minds relax. You can get a noise machine, an app for your phone, or (this helped my girlfriend tremendously) fall asleep to an audio-book. If you do the latter, try to stick to books you’ve read/heard before or books of movies you’ve watched – she likes Harry Potter. However…

2. Keep your bedroom cool

It can be hard to fall asleep when your bedroom is too hot and stuffy. The ideal temperature for sleep is somewhere between 60°-72° Fahrenheit. Of course, you’ll be able to know the right temperature for you, so experiment a little with the temperature until you find your own ideal range.

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3. Get out of bed

If you’ve been tossing and turning for over 20 minutes, there’s no sense in lying there and stressing yourself out. Instead, get out of the bed and find something relaxing to do that won’t stimulate your mind or eyes too much, like reading a book, knitting, or listening to some soft music.

4. Set a daily sleep/wake time

If your sleep schedule changes every night, it can wreak havoc on your circadian rhythm, the internal clock in your brain that tells your body when to fall asleep and when to wake up. By setting the sleep and wake time to be the same every single day (yes, including weekends), you will find it much easier to fall asleep.

5. Sniff some lavender or eucalyptus

Lavender and eucalyptus both have relaxing properties in their scent. Try rubbing eucalyptus body cream on yourself before bed, or burning a lavender candle or oils.

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6. Get some more sunlight

Fresh air and natural sunlight help our bodies fall asleep at the end of the day. These things also help reset our bodies internal clock – the circadian rhythm we talked about earlier..

7. Drink something warm

I’m sure you’ve heard of drinking warm milk before bed, to help you fall asleep. It’s not the milk that does the trick, but the warmth it provides to our bodies. Alternatively, you can drink some hot chocolate or warm caffeine-free herbal tea.

8. Sleep with the TV (and all other lights) off

Our brains have trouble producing melatonin, the drug that helps us fall asleep, when there is a light source. The biggest culprit is the television, but nightlights and even alarm clocks can also harm us. If you need noise to fall asleep, use the alternatives mentioned above.

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9. Use your bedroom only for relaxation and sleep

Many people tend to hang out in their bedrooms – watch TV, play video games, read, etc. However, this does some harm to your brain because you’re confusing it as to what that environment means. If your brain is used to being active and stimulated in a certain environment, it will be “primed” to always want to be active and stimulated in that environment.

10. Repay your sleep debt

Sleep debt is a real thing, and if you’ve consistently gotten too little sleep, you may have accumulated a lot of it. Take a few extra hours over the next couple of nights to repay that debt!

These tips on ‘how to sleep better’ will surely help you get a good night’s sleep. Happy resting!

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Featured photo credit: Wokandapix via pixabay.com

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Bill Widmer

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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.

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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.

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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.

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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.

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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

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