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10 Strategies to Beat Insomnia and Sleep Better

10 Strategies to Beat Insomnia and Sleep Better

It has been estimated that almost 40% of people get less than the recommended amount of sleep per night, thanks to a busy schedule and a culture that never slows down. Insomnia actually affects one-third to one-half of adults in the United States, and about 15% of those people will experience severe distress because of lack of sleep.

Insomnia can have both internal and external factors, and once these factors have been identified, it becomes easier to control the problem. Here are 10 strategies to help you break the vicious cycle of sleeplessness, and start getting your best sleep without turning to medication.

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1. Stop Worrying About It

Those who struggle with sleep generally dread night time, as they stare at the clock which induces anxiety, fear, and anger. Approach bedtime with the thought that if you have a terrible night’s sleep , tomorrow night you may sleep better—rather than the thought that you’ll have a bad day because of your lack of sleep.

2. Practice Your Relaxation

When you’re stressed or feeling anxious, your body will release hormones which will make falling asleep more difficult. Instead, try to take part in relaxation techniques such as meditation or progressive muscle relaxation to help you release the tension of the day and fall asleep.

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3. Find Your Perfect Pillow

When your pillow supports your neck in the proper way, your sleepless nights can turn into meaningful rest. Those who sleep on their back will need a thinner pillow with more neck support. Side sleepers will need a firm pillow to fill the void between the ear and shoulder. Lastly, stomach sleepers will need a thin, soft pillow that won’t strain the neck. If you think you have the right pillow but aren’t sleeping well, pay attention to how you wake up and adjust your pillow accordingly.

4. Learn to Recognize Your Stress

Know when you’re starting to feel stressed out about not sleeping with indicators like rapid breathing, an elevated heart rate, and muscle tension. Once identified, aim to control these symptoms to bring your stress level down to something that is normal. You can do this by meditating, soaking in a warm bath, or reading a book right before bed.

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5. Establish Your Routine

Try to go to bed at the same time every night, and get up at the same time every morning, for the entire week. When you stick to a schedule, you’ll feel more alert than if you sleep on a varying schedule throughout the week.

6. Get Out of Bed if You Can’t Sleep

If you’re lying in bed, restless, for more than 20 minutes, go and do something else, except using electronics. This will help to break the association of the bed with negative emotions. Try to read or journal, but be mindful that you still should be relaxing.

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7. No Electronics

This includes watching television or playing on your computer, smartphone, and iPad. Though many people see these things as aids in relaxing, they actually secretly remind us of everything that you should be doing. Additionally, the blue light that is emitted from the device tells the body that it should be awake.

8. Aim to Exercise Between 5:00 and 7:00 PM

You should not be taking part in any strenuous activity before 3 hours of going to bed. The exercise will elevate your body’s core temperature for 5 to 6 hours, disallowing you to feel sleepy. A low body temperature helps to bring on the drowsy feeling.

9. Avoid Caffeine After 2:00 PM

Caffeine can affect a person for up to 6 hours after their last sip. Consuming caffeine too late in the day can wreak havoc on a person’s sleep cycle. After a sleepless night, one may feel dependent upon caffeine to survive the day, but indulging too late in the day will give you another sleepless night.

10. Keep the Room Cool

Ideally, keep your sleeping area at 65 degrees Fahrenheit. Beware, though, a room that is too cool will keep the body from relaxing as it will go into protective mode trying to defend the core temperature. If the temperature is too high, it may induce nightmares!

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Sasha Brown

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

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Featured photo credit: Unsplash via unsplash.com

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