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3 Sleeping Tips To Help You Get A Good Night’s Sleep

3 Sleeping Tips To Help You Get A Good Night’s Sleep

One of the common side effects of living in the twenty-first century is not getting enough sleep. Having a busy schedule, juggling work and family obligations, dealing with a health crisis, and/or coping with emotional disorders like depression or anxiety can be stressful and exhausting. Ironically, when you finally turn out the lights and lay your head on the pillow, you struggle to get a  good night’s sleep.

Everyone experiences insomnia or poor sleep at some point in their lives—before a big test or job interview, for instance. Unfortunately, not being able to get good sleep can turn into a regular pattern, with negative consequences for your health and quality of life.

According to the National Sleep Foundation, adults should get 7-9 hours of sleep every night to maintain optimum physical, mental and psychological health; children and teenagers require more than this. Try these anti-insomnia strategies to improve your sleep.

1. Practice good sleep hygiene

Most of us practice personal hygiene (baths or showers, shaving, and clean hair) and dental hygiene (brushing and flossing) on a daily basis, but we are less used to the concept of sleep hygiene—habits that help regulate our sleeping and waking. The National Sleep Foundation recommends the following:

– Go to sleep and wake up at the same time every day

Try this for at least a month—even if your schedule is so erratic that it seems impossible. Make your sleep-wake routine a priority.

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– Make your bedroom comfortable and inviting

Your mattress and pillows should feel comfortable. Adjust the temperature, humidity, light and noise levels. For some people, having natural morning light in the room helps maintain a regular waking time.

– Help your mind start winding down

Step away from any emotionally stressful worries or thoughts, and avoid angry or stressful conversations before bedtime. Relaxing yoga exercises can be useful before sleep; save the aerobic exercises for morning or afternoon.

– Avoid stimulants

Most people know that coffee or caffeinated tea will keep you awake, but nicotine is also a stimulant. Alcohol should also be avoided too since it disrupts the body’s natural sleep cycle.

– Eat your last big meal several hours before bedtime

This gives your body time to digest food before you fall asleep.

2. Change your behavior

Good sleep hygiene will help you establish an environment in your bedroom that is most conducive to falling asleep and waking up on a regular schedule. If this is not enough to solve the problem, try these simple behavioral strategies:

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– Only use your bed for sleeping

For many people, the bedroom doubles as an entertainment center. For better sleep, avoid reading, eating, watching TV or using your laptop or iPod while you are in bed. These activities stimulate the brain at a time when you want to relax. This behavior change will help you associate getting into bed with sleeping.

– If you can’t fall asleep, get up for 15 minutes

Tossing and turning and trying to force yourself to sleep can make you anxious and upset—it’s part of the insomniac’s cycle. To help break this cycle, get out of bed and indulge in a relaxing, low-stimulus activity. Read a book. Write in your journal. Close your eyes and do some deep breathing. Stay calm.

– Stop worrying

For some people, turning off the light switch at night turns on their worry switch. Chronic worriers can benefit from cognitive behavior tips. For instance, try scheduling a 20-minute period each day for all your worries. Set a timer if necessary and use those 20 minutes to run through all your worries. Then stop.

Remind yourself that you will be able to run through them again tomorrow. If a persistent worry keeps bothering you, write it down so you can worry about it at the next day’s session.

– Start meditating

You may be having trouble falling asleep because your nervous system is hyper-stimulated. Meditation reduces stress, calms the nervous system and improves sleep quality. There are many kinds of meditation practices, but most utilize a method that refocuses your attention. This focus can be your breathing, a sound or counting sheep.

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One meditative exercise that is helpful for falling asleep is to concentrate on progressively relaxing parts of your body. Lay down comfortably in bed. Starting with your toes, tighten the muscles in your feet; then release. Move up to your calves, then your thighs. As you tighten and release, make sure you breathe deeply and regularly.

3. Use sleep aids

In addition to good sleep hygiene and behavioral changes, you might find the following sleep aids helpful:

– Use a noise machine

The soothing, repetitive sounds of wind blowing or waves moving on a beach help some people relax and fall asleep. Sound generators can also block out distracting background noises like traffic. You can buy noise machines or CDs, or download MP3 selections from the Internet.

– Take herbal teas or supplements

Chamomile, spearmint, valerian, hops and lavender have traditionally been used as sleep aids. There are many teas that use these ingredients. Valerian capsules and melatonin also induce sleep.

Make sure you consult with your physician before adding any supplements to your diet. There are other medications available such as sleeping pills, (but again make sure you speak with your physician before taking them).

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– Have sex

Recent studies show that the hormones released during sex make it easier to fall asleep—so you can add sex to your list of sleep aids.

Getting a good night’s sleep is taken for granted—until you can’t get it. An inadequate amount of sleep has detrimental effects on your mood, health and energy levels. It is possible to get more sleep without using prescription medications.

It may take a while to change your habits and establish a healthier sleep regimen. Be patient and persistent. You will soon start appreciating the benefits of more sleep in all areas of your life.

Featured photo credit: Pixabay via pixabay.com

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Nabin Paudyal

Co-Founder, Siplikan Media Group

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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