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3 Actionable Tips to Get Better Sleep Every Night

3 Actionable Tips to Get Better Sleep Every Night

You definitely don’t want to stay lazy and stressed all day long. Do you?

A healthy adult requires 7-9 hours of daily sleep on average, and most of us don’t even make it to 6 hours. Some have distractions that don’t let them sleep while some others just aren’t able to sleep despite staying in bed for long.

We all keep hearing about how a healthy lifestyle consists of getting enough sleep but how many of us actually try to get these tips to work?

Unfortunately, most of us don’t!

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I am not sure about you, but I have never been able to adapt to healthy sleeping habits until I came across these simple tips.

Being deprived of a good night’s sleep doesn’t only keep you lazy and stressed all day long but it also has adverse effects on your health as well. But before you diagnose yourself with insomnia, here are some simple tips to help you improve your sleep patterns:

1. Say NO To Stimulants Before Bed Time

This is one of the most commonly made mistakes by most people with sleep disorders, including me. Intake of nicotine, caffeine or alcohol before bed time makes sure you can’t get a good night’s sleep.

Let’s talk about caffeine, which is one of the most popular drug in the world. We consume caffeine on a daily basis in things like coffee, tea, chocolate, etc. Caffeine is a stimulant that most of us use to stay alert at work all day long. But if you are going to have a cup of tea or coffee right before jumping to bed, you are just getting one step closer to a poor night’s sleep. You will stay up longer in bed, staring at the ceiling or even playing games on your phone.

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Similarly, alcohol and nicotine are also stimulants and excessive routine use of nicotine can cause insomnia and other sleep disorders.

Stop caffeine or nicotine intake at least 6-8 hours before your bed time. This ensures that any previous intake is broken down and you are all set to get a good night’s sleep.

2. Fix Your Sleeping Environment

Do you wake up with a sore and achy body?

It’s probably because your sleeping environment is not set, be it mattress or your pillow. If you have neck pain or back pain after you wake up, you need a better pillow. Identify your sleeping position and then select a suitable pillow. If you are a stomach sleeper, get a pillow that is ideal for stomach sleepers.

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If you are a back or side sleeper, an organic buckwheat pillow can come to the rescue. A buckwheat pillow is stuffed with buckwheat hulls that adjust themselves according to the position of your neck, giving you relief from neck and back pain.

If you experience hot flashes or night sweats during sleep, try a hydraluxe pillow or any gel-based pillow that stays cool. You can also use a water-filled pillow to keep your head cool all night long.

3. Being Consistent

Being consistent is vital, be it your business or sleep. Most of us don’t understand the importance of consistency and hence get deprived of good sleep.

Make a schedule and follow it religiously. If you tend to forget things, use your smartphone and schedule it. Set an alarm at 30 minutes before your sleeping time, so you can give yourself grace time to finish things off before going to bed.

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Make sure you cancel any source of light before going to bed. Leaving lights turned on is another distraction and keeps you waking up in short intervals. If you are scared of dark, you can leave a dim light bulb turned on in a corner of your room.

I am not saying that you are going to see an 180-degrees shift in your sleep patterns, but I am sure you will be able to sleep better and longer by following these simple tips.

Featured photo credit: Healthable via healthable.org

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Kyra Taylor

Writer and Lawyer

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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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