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5 Sleep Hacks to Get A Better Night’s Sleep

5 Sleep Hacks to Get A Better Night’s Sleep

Stressful schedules at work, school, or even both leave many of us feeling drained during the day. Although you would think that this fatigue throughout the day would lead you to a solid sleep at night, this isn’t necessarily true. In fact, the very reason you’re so tired throughout your daily routine could be due to your inability to get a good night’s sleep.

There are many factors that could be contributing to poor sleep quality depending on the individual at hand. If you’ve found that despite your attempts to get to bed early, you’re still feeling tired each day, there are some simple hacks you can try to increase your sleep quality and feel more rested in the morning. Here are 5 things you can do to set yourself up for a better night’s sleep.

1. Develop a bedtime ritual.

It can be difficult to fully unwind from a day full of activities as you lie in your bed attempting to fall asleep. One way you can prep your body and your mind for sleep is to develop a bedtime ritual that signals to your body that it’s time to go to bed.

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You could try things like taking a relaxing bath, drinking a cup of herbal tea, listening to relaxing music, meditating, or even diffusing a relaxing essential oil in your room.

2. Check your mattress.

According to sleep experts in an article on The Huffington Post, things like excessive tossing and turning at night and increased stress during the day could mean it’s time for a new mattress. The same article addresses the issue of mattresses being too soft or too firm and suggests that you try your mattress for at least 20 minutes prior to purchasing.

Although it would be ideal to head to the store and try each mattress before selecting one, most of us don’t quite have the time for that. For those of you who are strapped for time, the sleep experts at Eve Mattress recommend checking out memory foam mattress options as these will typically provide a comfortable mix of firm and soft for most buyers.

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3. Avoid using your smartphone.

Studies continue to show that using your smartphone before bedtime can hinder the quality of your sleep. If you tend to look at your smartphone in bed before attempting to fall asleep, try placing it across the room before you get into bed at night.

If you’re like most of us who use your phone as your alarm clock, placing your phone across the room could also be a way to help you get out of bed when your alarm goes off in the morning.

4. Exercise regularly.

The benefits of exercise are basically endless. Although we typically tie our fitness efforts to weight loss, their benefits in contributing to overall wellness and a better night’s sleep are almost more important.

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Try to exercise for at least 30 minutes each day. This will help your body run off some of its excess energy before you go to bed and will also contribute to your overall health and wellbeing which will help your body maintain regularity in important functions like sleep.

5. Stick to a schedule.

Like it or not, humans are creatures of habit. This means that we work best with schedules. According to the Sleep Foundation, if you’re having trouble sleeping, a lack of routine could be the issue. Try to set a time to get to bed each night. If you have decided to start a bed time routine as suggested in tip number one, try setting that to start on a specific schedule as well.

So there you have it, 5 sleep hacks you can change your daily routine and bedroom setup to get a more restful sleep and feel relaxed and refreshed in the morning. Hopefully these tips will help you achieve not only a better sleep, but a better quality of life as well.

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If you have any additional tips or questions, I’d love to hear them. Feel free to post them in the comments below.

Featured photo credit: Pexels via static.pexels.com

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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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