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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

How to Form Good Habits That Stick 7 Exercises You Can Do Without a Gym 10 Healthy Thanksgiving Recipes 8 Healthy Dessert Alternatives 7 Effective Tips for Better Sleep

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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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