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10 tips to fix your sleep routine after a major life event

10 tips to fix your sleep routine after a major life event

A major life event can take a toll on almost anything – relationships, diet, daily routine, and definitely sleep. The end of one can be even worse, as you’re stuck with bad habits that have become second nature in your life. After spending my last two years of college sleeping only three to five hours a night, I knew it was a system I wanted and desperately needed to fix.

Sleep plays a vital part in our lives. Lack of sleep can lead to depression, anxiety, unhealthy eating habits, dark circles, and poor health. In extreme cases, sleep deprivation can cause hallucinations and heart disease, according to WebMD. Here are 10 ways to fix your sleep routine and get your life back in control before it’s too late. 

1. Put your devices away

An article from Sleep.org explains how a blue light emitted from laptops, computers, phones, tablets, and even game consoles can reduce your body’s natural melatonin and trick your brain into thinking it needs to stay awake. Don’t stare at any digital devices at least 30 minutes before going to sleep.

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2. Take melatonin supplements or drink tea

A natural solution to induce sleepiness is melatonin or noncaffeinated tea. Anywhere from 2-12 mg of melatonin can be taken at bedtime, but consult a doctor to be safe. Melatonin is naturally produced in our body as a hormone that controls the sleep cycle. Chamomile tea, often nicknamed the “sleep tea,” is another natural solution to bring about drowsiness. A cup daily before bedtime can relax the mind and body.

3. Have “me-time”

Instead of spending your last 30 minutes before bedtime on a device, take the opportunity to pamper yourself and de-stress. Apply a face or eye mask and lay down with a cup of tea. Avoid strenuous activity or overthinking. No matter how the day went, be thankful and forget your worries to savor this moment. You deserve it! Taking the time to switch from work to relaxation mode can help prepare you for sleep and reduce stress.

4. Tire yourself out

If you have a ton of energy around bedtime, try tiring yourself out during the day. One of the best ways to exhaust excess energy is to perform any form of exercise (my favorite is swimming.) A 2013 poll from the National Sleep Foundation found a positive correlation between exercise and a good night’s sleep. Don’t overdo yourself; if you’re not used to exercising, start with a 10-minute walk and slowly work your way up. A little exercise can make a huge impact on your sleep quality.

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5. Resist the urge to nap

A nap can be extremely tempting during a long day and is probably the cause of most ruined sleep cycles (including mine.) I repeat. Do. Not. Nap. As heartless as it sounds, a nap afternoon can disrupt your sleeping pattern and cause you to go to bed at an unideal time. A 30-minute nap can quickly turn into a three-hour nap. Break the cycle and resist the urge by going outside or planning an event with friends to keep you occupied and your mind off of how tired you are.

6. Track your sleep cycle with an app

Ever sleep for a long time and wake up more tired than before you went to bed? This is the result of waking up without completing a full cycle of sleep. Install a sleeping app to calculate what time you should wake up to ensure you don’t disrupt your sleep cycle. While these apps are not 100 percent accurate, they do a great job of helping you set an alarm depending on what time you go to sleep.

7. Change your room décor

A change in environment can go hand-in-hand with the end of a major life event. Buying a new comforter or rearranging your room can make your bedroom appear new. It’s a representation of your new life in the form of a physical change. This can trick your mind into associating old sleep habits with your past room and make it easier to implement new changes in your routine.

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8. Opt for a white or pink noise machine

Sometimes, a little noise is all you need. A white noise machine, like a fan, can block out any outdoor noise and make it easier to sleep. A pink noise, which is noise similar to a steady heartbeat, however, has been scientifically proven to help participants sleep up to 25 percent better than white noise, according to an article from AlenCorp. In the end, it’s up to personal preference. Regardless, buying a white or pink noise machine can help block out any sounds which can be disrupting your sleep.

9. Fix your diet

Your diet shows in your habits. Life events that cause stress usually create a bad diet, as well. A diet of processed, high-calorie junk food is guaranteed to make you feel lethargic and more prone to naps in the day and irregular sleep patterns. Eating cleaner, healthier options and replacing sodas and juices with water will help guarantee a good rest and will make your more active during the day.

10. Seek medical attention

If all else fails, consult a doctor. Sleep is too important to be ignored. A doctor can diagnose you if you have a medical condition and prescribe better medication or tips suited to your concerns. Don’t wait until your problems escalate. Seek medical attention if your sleepless nights persist for more than 2 weeks.

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Once you’ve regained control over your sleep, try your best not to let it go astray again. Consistency is key in keeping a proper sleep pattern going and guaranteeing a healthier life.

Featured photo credit: Benjamin Combs via hd.unsplash.com

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Fatima Puri

Journalist

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Last Updated on January 17, 2019

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

8 Simple Mindfulness Exercises to Bring Peace and Happiness to Your Life

In life, we all need to be conscientious of what we are doing. You don’t need to live a life of stress if you don’t want to. You can achieve peace and happiness in life by carefully building mindfulness exercises into your life’s routine.

Exercising mindfulness isn’t rocket science and as importantly, you can do it. It will, however, take a few tries to get into the groove of things but once you get it, it is like riding a bike, you will never lose it.

Trust me. It’s in your best interest to learn and put these mindfulness exercises into practice. In this article, I will share with you 8 mindfulness exercises that will help you to boost your energy, vitality and live a more peaceful and happier life.

Why Is It Hard to Live A Peaceful And Happy Life?

Our Habitat Has Become Too Technological

The world has accepted the idea that technology is often the cure for all evil. We have accepted, as a society, that everything technological will make us live a better life without fully investigating the many side effects that modernity brings.

There are a number of technological side effects that have a tremendous impact on your life that the media rarely tells you about.[1] Some of them include self-harm, economic inequality, having less sex, and even suicide. The global community is becoming less happy because of technology.

How can anybody live a peaceful and happy life when they are depressed? Technology advancements, ladies and gents, is a major reason for why we are living a poor life because it has infiltrated our lives too much.

According to my research, Americans spend an average of 8 hours a day looking at the computer screen — The average screen time spent on smartphones alone is about 20 hours per week. That’s a lot! No wonder why living a happy and peaceful life is so difficult these days.

Too Many People Don’t Want to Unplug

Americans check their phones an average of 80 times during vacation.[2] Some admit to checking their smartphones 300 times every single day. In countries like Brazil, India and China, the situation is no different.

The reality is that people are constantly plugged into technological devices and this behavior is literally making people all over the globe fight an inner war with themselves, which consequently makes them very sad. As we know, war is the enemy of peace which won’t make anybody happy.

Listen carefully:

We have a global anxiety epidemic because people don’t want to unplug from their smartphones and most people aren’t doing anything to fix it. It is a sad state of affairs but very real. This obsession with technology is turning us into perishable robots who live terrible lives.

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The era of anxiety is here to stay. There is little doubt about it. We can, however, fight back with the best remedy of all — We call it mindfulness!

Thank God there is an antidote to this whole technological madness. Without further ado, let’s go straight to the mindful exercises.

8 Mindfulness Exercises to Start Practicing

There are tons of mindfulness exercises available for you to engage with out there.[3] In the paragraphs below, I will include the best ones I’ve personally tried or have seen my close friends and family members try.

Are you ready for it? Let’s go!

1. Pray Daily

You should pray on a daily basis. Why is that you may ask — Well, because science has told us to do so.

When people pray, they feel peaceful, almost eliminating anxiety. Worries become secondary, and often gives people energy and hope to cope with the difficulties of life.

Prayer can make you more confident and focused. Prayer also helps you with self-control, helps to control pain, and can protect you against illnesses and disorders like cancer and high blood pressure. At least, this is what researchers from Harvard Medical School have said.[4]

Pray. You won’t regret it.[5]

2. Pay Attention to Your Inner Thoughts

A lot of people allow themselves to be influenced by their negative thoughts. Be different and resist believing in them. It is a bad habit that can lead to unhappiness.

By the way, if you do feel this way, chances are high that somebody other than you put these thoughts into your head.

Here is my secret to combat this cancer — look at things objectively. I bet that if you look at things as they are, you will realize that most if not all of your negative thoughts are only inside of your head.

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If you pay close attention, you will quickly realize that these voices aren’t worth your time. Believe me — Ignoring them and looking at things with objectivity is often the best course of action.

This article can guide you to beat negative thoughts:

How to Stop Automatic Negative Thoughts When You’re Overwhelmed

3. Smile Often

Smiling will slow down your heart. It will also relax your body because when you smile, your body releases endorphins which in itself has a number of positive benefits for you as a person.

Smile often! You may want to smile early in the morning, during the day, and late in the evening. It is amazing what happens to you when you decide to smile instead of being grumpy.

Surrender your problems to a nice smile. You will notice two things. First, most people just don’t which makes them live a miserable life. Second, if you decide to smile often, you will eventually smile unconsciously which is the ideal.

The moment that you smile unconsciously, you then know that you are truly happy.

4. Organize Your Working Desk

A messy desk will make you less productive and can agitate and overstimulate you. You don’t want that.

When you clear your desk, you engage in deep inner-thinking and your systematic decision making ends up becoming therapeutic.

Most people realize that they are most creative when their creative space is clean and organized. The former often makes people more aware of what they are doing which lends to less stress and more productivity.

Organizing your desk will also make you more energetic and focused because order often decreases chaos which is a condition that often slows down daily progress.

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5. Celebrate Your Friend’s Victories

I love this mindful exercise. One of the best ways to live a happy and peaceful life is to celebrate the victories of others. When you do that, you automatically make your friends in a better mood which makes you in a better mood, as well.

Happiness is contagious! We might as well celebrate others as much as we can. If you find out that your peer has won an award, celebrate with him! If your friend is the recipient of a local charity award, celebrate with her!

What is also awesome is that when you celebrate with others, they often celebrate with you in return. This, ladies and gentleman, will make you feel fantastic. You can’t go wrong with this one, period.

6. Listen to Your Spouse/Partner

God put someone in your life for a reason. You might as well listen to him or her.

I listen to my wife everyday. In fact, I often ask the following question to her, “Amanda, what are your thoughts about…” or “What am I missing about…” It is shocking what I hear back from her. Without her having much context and perspective, by the art of observation in my own nonverbal behavior and the behavior of others, she accurately gives me incredible insights which helps me out with living my life to the fullest.

I’m a firm believer that spouses are supposed to engage in interpersonal communication every day. I most definitely do and will continue doing it. You should do the same.

7. Give Yourself a Break from Technology

You can’t be in total equilibrium if your computerized devices control your life. You must get away from technology on a daily basis.[6]

How do you do that? This is my formula:

First, take this smartphone control test. It is only ten questions but this test will place you somewhere in the human robot cycle continuum.

If your score is between 25-30, take a break from the computer (or smartphone, pad, laptop/desktop) every twenty minutes and stop being on a computerized device after 8:00pm.

If you score between 30-35, still take a break every 20 minutes but stop being on these devices at 5:00pm.

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If you score more than 35, you need to take action immediately.

Limit computer use as much as possible throughout the day. Give yourself as many breaks from the computer as possible. Are you ready for the challenge?

8. Go Exercise

Go exercise at least three times a week. I don’t care if you need to workout early in the morning, late in the evening, on the weekends or during work days. Working out is absolutely imperative for you to live happy and peaceful life.

The stresses of the modern world are too much for you to neglect this important mindfulness exercise. When you go to the gym, you burn calories, focus on activities one step at a time, your mind relaxes, anxiety decreases, you sweat and often think about topics unrelated to your work place among many other benefits.

You must exercise at least three hours each week for optimum results. Why? Just take a look at all the benefits of regular exercising:

12 Benefits of Regular Exercise You Should Know

The Bottom Line

It’s in your best interest to learn and put these mindfulness exercises into practice. Now that our habitat has become too technological and many people just don’t want to unplug, engaging in daily prayer, celebrate your friends’ victories, and listening to your spouse are among the best ways to be mindful about what you are doing and how you are living.

It is possible to live a happy and peaceful life. It only depends on you.

Go exercise! Take a break from technology and invest in you! Life is too short for distractions.

More Resources About Mindfulness

Featured photo credit: Lesly Juarez via unsplash.com

Reference

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