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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 17, 2019

20 Creative Ways To Say Thank You

20 Creative Ways To Say Thank You

Saying, “Thank you,” can be difficult to do. Some things just demand a little something extra because of the magnitude of the favor or the depth of appreciation involved. But what can you do to say thank you in a meaningful way? Sometimes you have to get a little more creative than just firing off an email. Here are 20 creative ways to say thank you that your friends and family will remember and cherish!

1. Make a gift bag.

A unique, homemade gift bag with a custom label or a note is a simple but heartfelt way to show your appreciation for the wonderful things your friends or family have done for you.

2. Give a toast.

Many people fear public speaking more than death, giving this particular thank-you a little extra meaning. Composing a sincere, eloquent toast and delivering it is a nice way to show appreciation that truly comes from the heart.

3. Write a poem.

“Roses are red, violets are blue…” Uh, you could write that...but why not put a little extra zing in it? Find out what their favorite kind of poetry is: haiku, free verse, iambic pentameter, and so on. (Google them if you don’t know what they are.) Then write one that expresses why they deserve your thanks…and why you’re glad to give it!

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4. Create your own labels.

There are a number of websites that offer custom gift labels. Find one that fits your personality and that of your friends and create a personalized thank-you label!

5. Give a gift card.

Sometimes choosing what to give a friend can be tough. A gift card is a good way to get around this problem. As always, be sure to include a personalized note or card thanking the recipient for their friendship and help.

6. Send a letter.

Snail-mail is a largely lost art form. Don’t worry about how long the letter is, though. What really matters here is that you took the time to put pen to paper and express your feelings sincerely and honestly!

7. Use social media to send a special message.

If someone’s done something you think the whole world should know about, why not put out a social media blast? Use your blog, your Facebook, your Google+ account, and your Twitter to spread the word about why this person’s someone your friends will want to know too!

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8. Make your own digital greeting card.

While an email isn’t always the best way to go when saying thank you, a digital greeting card that you put time and effort into creating can really brighten someone’s day! Make the card reflect the recipient’s personality and compose a short message of thanks for their generosity.

9. Make a YouTube video.

Sometimes, actually hearing someone say, “Thank you,” can make all the difference. Why not take it a step further and create a special video of thanks for your friends, family, and those special people who helped make your day so important…or who helped you through that rough time?

10. Deliver cookies or candies.

Making something yourself is a fun and delightful way to say thank you to someone. Create a sampling of baked goods or homemade candies and decorate them with a simple message, or make them so they form letters! (Think Valentine’s candies, only situationally appropriate.) Attach a thank-you note or label and surprise those special people with the gift of your time and creativity.

11. Make surprise gifts for guests.

There’s no need to wait until “later” to send a thank-you message. Why not do it at the time? Create little gift packets or bags for your guests with surprises inside. This is a great way to say thanks to the people who attended your event, and make sure they won’t want to miss the next one!

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12. Put together a flower basket.

Whether you prefer fresh or artificial flowers, assembling a flower basket with a thank-you note is an excellent way to brighten someone’s day and show you appreciate them.

13. Take a picture.

Sometimes capturing the moment is the best way to put a smile on someone’s face. Have someone take a picture of you receiving that special gift or opening that surprise package and send the giver a copy with a quick but sincere note to say thanks!

14. Repay their generosity by paying it forward.

The best gifts come from the heart, and the best way to repay a gift is to pay it forward. If your friend has a special cause they care about or something they believe in passionately, why not make a donation in their name or volunteer some of your time to the cause? This will mean more than any number of cookies, candies, or thank-you notes because you’re taking your friend’s love and spreading it around to others.

15. Do something special for them.

Take them out to dinner. (See “make a toast.”) Give them that movie they’ve been wanting forever. Cook them dinner and give them a present when they arrive. Any of these are good options for showing someone you really appreciate them and how grateful you are to have them in your life.

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16. Reciprocate their help.

Everyone needs help sometime. Whether it’s holding their hand through a particularly traumatic incident or helping them replace the alternator in their car, being there when they need it shows you remember what they did for you and how much it meant. It also shows that you’re willing to be just as good a friend to them as they were to you!

17. Be there for them.

Not every thank-you gesture has to be a grand public spectacle. Sometimes just giving them a place to come hang out when they’re lonely or showing up to offer them a sympathetic shoulder means the world to a person.

18. Listen to them.

Listening is almost as lost an art as the handwritten letter. When your friend or family member needs to talk, listen to them. Ask questions when appropriate, but just letting them know you’re there and paying attention to them to the exclusion of all else for a little while is a great way to say thank you for the times they listened to you.

19. Say it in another language…or two…

A simple thank you is great…but why not spice it up a little? Instead of just saying, “Thank you,” write or make a video of you telling them thank you in different languages. Some examples might be, “Gracias! Merci! Danke schoen! Spasibo! Mahalo!” and any other ways or languages you can think of. (The ones listed above are Spanish, French, German, Russian, and Hawaiian, in case you were wondering.) If you want to really get tricky about it, say a short phrase in each language that conveys why you’re thanking them!

20. Show them some love.

A simple touch, a hug, or helping out when they need it without being asked may be the most powerful gratitude message you can send. Offer to take the dogs for a walk, sit for the kids for a few hours, or run to the grocery store so they don’t have to. The little things are often the most important and meaningful. That doesn’t mean you shouldn’t still send a note, but sometimes your simple presence and willingness to help is all that really matters.

Featured photo credit: Hanny Naibaho via unsplash.com

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