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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 May 15, 2019

How to Tap Into the Power of Positivity

How to Tap Into the Power of Positivity

As it appears, the human mind is not capable of not thinking, at least on the subconscious level. Our mind is always occupied by thoughts, whether we want to or not, and they influence our every action.

“Happiness cannot come from without, it comes from within.” – Helen Keller

When we are still children, our thoughts seem to be purely positive. Have you ever been around a 4-year old who doesn’t like a painting he or she drew? I haven’t. Instead, I see glee, exciting and pride in children’s eyes. But as the years go by, we clutter our mind with doubts, fears and self-deprecating thoughts.

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Just imagine then how much we limit ourselves in every aspect of our lives if we give negative thoughts too much power! We’ll never go after that job we’ve always wanted because our nay-saying thoughts make us doubt our abilities. We’ll never ask that person we like out on a date because we always think we’re not good enough.

We’ll never risk quitting our job in order to pursue the life and the work of our dreams because we can’t get over our mental barrier that insists we’re too weak, too unimportant and too dumb. We’ll never lose those pounds that risk our health because we believe we’re not capable of pushing our limits. We’ll never be able to fully see our inner potential because we simply don’t dare to question the voices in our head.

But enough is enough! It’s time to stop these limiting beliefs and come to a place of sanity, love and excitement about life, work and ourselves.

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So…how exactly are we to achieve that?

It’s not as hard as it may seem; you just have to practice, practice, practice. Here are a few ideas on how you can get started.

1. Learn to substitute every negative thought with a positive one.

Every time a negative thought crawls into your mind, replace it with a positive thought. It’s just like someone writes a phrase you don’t like on a blackboard and then you get up, erase it and write something much more to your liking.

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2. See the positive side of every situation, even when you are surrounded by pure negativity.

This one is a bit harder to put into practice, which does not mean it’s impossible.

You can find positivity in everything by mentally holding on to something positive, whether this be family, friends, your faith, nature, someone’s sparkling eyes or whatever other glimmer of beauty. If you seek it, you will find it.

3. At least once a day, take a moment and think of 5 things you are grateful for.

This will lighten your mood and give you some perspective of what is really important in life and how many blessings surround you already.

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4. Change the mental images you allow to enter your mind.

How you see yourself and your surroundings make a huge difference to your thinking. It is like watching a DVD that saddens and frustrates you, completely pulling you down. Eject that old DVD, throw it away and insert a new, better, more hopeful one instead.

So, instead of dwelling on dark, negative thoughts, consciously build and focus on positive, light and colorful images, thoughts and situations in your mind a few times a day.

If you are persistent and keep on working on yourself, your mind will automatically reject its negative thoughts and welcome the positive ones.

And remember: You are (or will become) what you think you are. This is reason enough to be proactive about whatever is going on in your head.

Featured photo credit: Kyaw Tun via unsplash.com

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