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8 Proven Tips for Sleeping Better

8 Proven Tips for Sleeping Better

The role of sleep in our lives is more well-recognized than ever before. Our cells literally undergo repair and our brain recharges while asleep. And without an adequate night’s rest, we simply aren’t our best the next day. If you’re having trouble getting enough sleep at night or simply want some easy rules to stick to, here are 8 things you can do immediately with ease.

1. Create a Bedtime Routine and Schedule

Consistency is a powerful tool when it comes to sleep, and performing a daily ritual before you lay down can make a huge difference in sleep quality. Your ritual could include taking a hot bath, doing yoga, meditating or reading a book. As long as you perform the task every day at about the same time, your brain will begin to associate that particular activity or ritual with sleeping.

2. Keep Your Bedroom Dark

Light has a strong effect on your body’s circadian rhythm, and the absence of light typically tells your body and brain that it’s time to power down. You can, therefore, trigger sleepy feelings by making your bedroom as dark as possible.

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If streetlights or other light sources are visible from your bedroom window, make sure that your curtains are thick enough to block them. Even small lights, such as LEDs on your computer or other electronic devices, can keep you awake, so consider covering them with electrical tape.

3. Get More Exercise During the Day

You’ll likely have a harder time getting to sleep if the majority or your day is spent doing sedentary activities, such as sitting behind a desk for 8 hours. Try to spend at least 15 minutes every day walking or exercising. Activities that increase your blood pressure and heart rate for a short time use up energy reserves, helping you feel more tired at the end of the day.

4. Only Use Your Bed for Sleeping

If your bed is used for other activities, such as reading during the day or watching movies with your family, it’s often more difficult to associate the space with sleep. You should also avoid snacking or hanging out in bed, no matter the time of day.

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5. Clear Your Thoughts Before Laying Down

“Concentrating on things” is the top reason people have trouble sleeping, according to the CDC, behind only “remembering things.” The mind can be difficult to shut down, so instead of laying awake worrying about the future or ruminating on the past, set aside a few minutes before bedtime to sort out your thoughts.

This could mean making a list of tomorrow’s tasks or jotting down what’s on your mind, both the good and the bad, in a notebook or journal. When you integrate the practice of writing down your thoughts and fears into your bedtime routine, you may find that you fall asleep more easily and wake up less often.

6. Change Your Eating Habits

Along with your mind, your diet may be contributing to inadequate sleeping patterns. While laying off caffeine halfway through the day may be a no-brainer when it comes to getting more sleep, you may need to alter your eating habits as well.

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By integrating more fresh fruits, vegetables and whole grains into your diet and reducing sweets and high-calorie convenience foods, it may become much easier to fall and stay asleep. You should also avoid going to bed on either a stuffed or empty stomach.

7. Shut Down Your Screens Earlier

Many people unwind by watching a favorite TV program or surfing social media, but this habit can lead to restless nights. At least one hour before bedtime, turn off your screens and leave them off.

Additionally, resist the temptation to pick up your phone during the night. The bright screen may trigger feelings of wakefulness, even in the middle of the night.

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8. Find Better Ways to Wake Up

Finally, you may need to alter the way you wake up in order to get better sleep. Fully committing to the day as soon as your alarm goes off may seem nearly impossible, but it can make a huge difference when it comes time to sleep.

Avoid hitting the snooze button, no matter how tired you are. Five or 10 more minutes of sleep isn’t going to make you feel more rested, and you may have even more difficulty waking up after the second alarm. Once you’re out of bed, open the curtains. Sunlight tells our interior clock that it’s daytime, making it easier to wake up and get going.

Featured photo credit: imsa.edu via sites.imsa.edu

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Jesse Boskoff

Co-Founder and COO at Status Labs

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Last Updated on September 20, 2018

How to Stay Calm and Cool When You Are Extremely Stressful

How to Stay Calm and Cool When You Are Extremely Stressful

Being in a hurry all the time drains your energy. Your work and routine life make you feel overwhelmed. Getting caught up in things beyond your control stresses you out…

If you’d like to stay calm and cool in stressful situations, put the following 8 steps into practice:

1. Breathe

The next time you’re faced with a stressful situation that makes you want to hurry, stop what you’re doing for one minute and perform the following steps:

  • Take five deep breaths in and out (your belly should come forward with each inhale).
  • Imagine all that stress leaving your body with each exhale.
  • Smile. Fake it if you have to. It’s pretty hard to stay grumpy with a goofy grin on your face.

Feel free to repeat the above steps every few hours at work or home if you need to.

2. Loosen up

After your breathing session, perform a quick body scan to identify any areas that are tight or tense. Clenched jaw? Rounded shoulders? Anything else that isn’t at ease?

Gently touch or massage any of your body parts that are under tension to encourage total relaxation. It might help to imagine you’re in a place that calms you: a beach, hot tub, or nature trail, for example.

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3. Chew slowly

Slow down at the dinner table if you want to learn to be patient and lose weight. Shoveling your food down as fast as you can is a surefire way to eat more than you need to (and find yourself with a bellyache).

Be a mindful eater who pays attention to the taste, texture, and aroma of every dish. Chew slowly while you try to guess all of the ingredients that were used to prepare your dish.

Chewing slowly will also reduce those dreadful late-night cravings that sneak up on you after work.

4. Let go

Cliche as it sounds, it’s very effective.

The thing that seems like the end of the world right now?

It’s not. Promise.

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Stressing and worrying about the situation you’re in won’t do any good because you’re already in it, so just let it go.

Letting go isn’t easy, so here’s a guide to help you:

21 Things To Do When You Find It Hard To Let Go

5. Enjoy the journey

Focusing on the end result can quickly become exhausting. Chasing a bold, audacious goal that’s going to require a lot of time and patience? Split it into several mini-goals so you’ll have several causes for celebration.

Stop focusing on the negative thoughts. Giving yourself consistent positive feedback will help you grow patience, stay encouraged, and find more joy in the process of achieving your goals.

6. Look at the big picture

The next time you find your stress level skyrocketing, take a deep breath, and ask yourself:

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Will this matter to me…

  • Next week?
  • Next month?
  • Next year?
  • In 10 years?

Hint: No, it won’t.

I bet most of the stuff that stresses you wouldn’t matter the next week, maybe not even the next day.

Stop agonizing over things you can’t control because you’re only hurting yourself.

7. Stop demanding perfection of yourself

You’re not perfect and that’s okay. Show me a person who claims to be perfect and I’ll show you a dirty liar.

Demanding perfection of yourself (or anybody else) will only stress you out because it just isn’t possible.

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8. Practice patience every day

Below are a few easy ways you can practice patience every day, increasing your ability to remain calm and cool in times of stress:

  • The next time you go to the grocery store, get in the longest line.
  • Instead of going through the drive-thru at your bank, go inside.
  • Take a long walk through a secluded park or trail.

Final thoughts

Staying calm in stressful situations is possible, all you need is some daily practice.

Taking deep breaths and eat mindfully are some simple ways to train your brain to be more patient. But changing the way you think of a situation and staying positive are most important in keeping cool whenever you feel overwhelmed and stressful.

Featured photo credit: Brooke Cagle via unsplash.com

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