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5 Tips for a Better Night’s Sleep

5 Tips for a Better Night’s Sleep

Most people have experienced at least a few nights in their life where they spend half of the time tossing and turning, frustrated by a seeming inability to fall asleep.

One of the main problems with people not being able to fall asleep is that it is a mental game. Often if people are trying to sleep, and find that they cannot, they get frustrated. This frustration causes stress and increases the heart rate. Suddenly it becomes even harder to sleep, and the cycle continues.

Fortunately there are plenty of nifty tricks that can calm the body and help create a relaxing night’s sleep. Here are five important steps everyone should take to sleep just a little better.

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1. Put your phone away

An increasing number of experts and researchers are coming out and saying that using one’s phone close to bedtime can severely affect their ability to sleep. A lot of it comes down to the light that most phones emit when they are on. The blue light that phones emit has been proven to mess with many parts of the sleep cycle. Most recommendations say to stay away from your phone at least an hour before bed, preferably two hours.

2. Eat the right food

Many people do not realize how much the food that they eat in the latter half of the day affects their sleep ability. That same caffeine that gives you a needed jolt in the morning can also give you a much less desired jolt right before bed. Many people are not aware of all the foods that they eat that contain caffeine.

In addition to caffeine, sugar can push your body into overdrive and energize it at the worst possible moments. Try to eliminate eating close to bed, but if that is too hard, then at least eliminate eating carbs and high-energy foods.

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3. Relax your muscles

There are dozens of ways that people use to relax their muscles before they get into bed. Many people do not even realize that they are tense until they do these exercises.

One that works for many people is based on a series of tensing and relaxing muscles. Start with your head muscles and make them as tight as you can. Next, move on to your chest, then arms, then legs, then feet. Once your entire body is tense, move back up, relaxing one thing at a time.

Sometimes your body just needs to be forced to relax. If you are not unconsciously doing it, then consciously doing it is the next best thing. Here are a few more details on the muscle relaxing exercises.

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4. Improve your mattress

Mattresses are something many people do not think of when they try to figure out why they can’t sleep. However there are many benefits to choosing the right mattress, and a good night’s sleep is just one.

If you find yourself often waking up stiff, or having sore muscles after a night’s sleep, then the mattress is likely the culprit. All mattresses are not created equally and it is important to have one that fits your needs and body type. Here is a great mattress guide for finding one that works for you.

5. Eliminate stress

This is obviously easier said then done. The top reason many people cannot sleep is that they lay awake thinking about their problems. When they try to think about something else, their problem just seems to come right back.

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Fortunately there are many people that suffer from those same problems. There are mental exercises that are fairly easy to do that can yield incredible results when trying to sleep while stressed.

Get into the habit of doing each one of these things each day. It may not fix your sleep issues at first, but over time habits will be developed and your body will learn to calm down and relax at night and your sleep will dramatically improve. It’s science.

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Last Updated on December 2, 2019

10 Powerful Ways to Stop Worrying and Start Living Today

10 Powerful Ways to Stop Worrying and Start Living Today

Plato knew that the body and mind are intimately linked. And in the late 1800s, the Mayo brothers, famous physicians, estimated that over half of all hospital beds are filled with people suffering from frustration, anxiety, worry and despair. Causes of worry are everywhere, in our relationships and our jobs, so it’s key we find ways to take charge of the stress.

In his classic book How to Stop Worrying and Start Living, Dale Carnegie offers tools to ditch excessive worrying that help you make a worry-free environment for your private and professional life.

These are the top 10 tips to grab worry by the horns and wrestle it to the ground:

1. Make Your Decision and Never Look Back

Have you ever made a decision in life only to second-guess it afterwards? Of course you have! It’s hard not to wonder whether you’ve done the right thing and whether there might still be time to take another path.

But keep this in mind: you’ve already made your decision, so act decisively on it and dismiss all your anxiety about it.

Don’t stop to hesitate, to reconsider, or to retrace your steps. Once you’ve chosen a course of action, stick to it and never waver.

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2. Live for Today, Package Things up in “Day-Tight Compartments”

You know that feeling: tossing, turning and worrying over something that happened or something that might, well into the wee hours. To avoid this pointless worrying, you need “day-tight compartments”. Much as a ship has different watertight compartments, your own “day-tight” ones are a way to limit your attention to the present day.

The rule is simple: whatever happened in the past or might happen in the future must not intrude upon today. Everything else has to wait its turn for tomorrow’s box or stay stuck in the past.

3. Embrace the Worst-Case Scenario and Strategize to Offset It

If you’re worried about something, ask yourself: “What’s the worst thing that could happen?” Could you lose your job? Be jailed? Get killed?

Whatever the “worst” might be, it’s probably not so world-ending. You could probably even bounce back from it!

If, for example, you lose your job, you could always find another. Once you accept the worst-case scenario and get thinking about contingency plans, you’ll feel calmer.

4. Put a Lid on Your Worrying

Sometimes we stress endlessly about negative experiences when just walking away from them would serve us far better.

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To make squashing that worry easier, try this strategy, straight from stock traders: it’s called the “stop-loss” order, where shares are bought at a certain price, and then their price development is observed. If things go badly and the share price hits a certain point, they are sold off immediately. This stops the loss from increasing further.

In the same manner, you can put a stop-loss order on things that cause you stress and grief.

5. Fake It ‘Til You Make It – Happiness, That Is

We can’t directly influence how we feel, but we can nudge ourselves to change through how we think and act.

If you’re feeling sad or low, slap a big grin on your face and whistle a chipper tune. You’ll find it impossible to be blue when acting cheerful. But you don’t necessarily need to act outwardly happy; you can simply think happier thoughts instead.

Marcus Aurelius summed it up aptly:

“Our life is what our thoughts make it.”

6. Give for the Joy of Giving

When we perform acts of kindness, we often do so with the expectation of gratitude. But harboring such expectations will probably leave you disappointed.

One person well aware of this fact was the lawyer Samuel Leibowitz. Over the course of his career, Leibowitz saved 78 people from going to the electric chair. Guess how many thanked him? None.

So stop expecting gratitude when you’re kind to someone. Instead, take joy from the act yourself.

7. Dump Envy – Enjoy Being Uniquely You

Your genes are completely unique. Even if someone had the same parents as you, the likelihood of someone identical to you being born is just one in 300,000 billion.

Despite this amazing fact, many of us long to be someone else, thinking the grass is greener on the other side of the fence. But living your life this way is pointless. Embrace your uniqueness and get comfortable with who you really are: How to Be True to Yourself and Live the Life You Want

8. Haters Will Hate — It Just Means You’re Doing It Right

When you’re criticized, it often means you’re accomplishing something noteworthy. In fact, let’s take it a step further and consider this: the more you’re criticized, the more influential and important a person you likely are.

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So the next time somebody talks you down, don’t let it get to you. Take it as a compliment!

9. Chill Out! Learn to Rest Before You Get Tired

Scientists agree that emotions are the most common cause of fatigue. And it works the other way around, too: fatigue produces more worries and negative emotions.

It should be clear, therefore, that you’ve got to relax regularly before you feel tired. Otherwise, worries and fatigue will accumulate on top of each other.

It’s impossible to worry when you are relaxed, and regular rest helps you maintain your ability to work effectively.

10. Get Organized and Enjoy Your Work

There are few greater sources of misery in life than having to work, day in, day out, in a job you despise. It would make sense then that you shouldn’t pick a job you hate, or even just dislike doing.

But say you already have a job. How can you make it more enjoyable and worry-free? One way is to stay organized: a desk full of unanswered mails and memos is sure to breed worries.

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Better yet, rethink about the job you’re doing: What to Do When You Hate Your Job but Want a Successful Career

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Featured photo credit: Tyler Nix via unsplash.com

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