Advertising
Advertising

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!

Advertising

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.

Advertising

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.

Advertising

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.

Advertising

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

More by this author

Kyra Taylor

Writer and Lawyer

How Much Money You Should Have Saved at Different Stages of Your Life How to Make and Freeze Homemade Ricotta Cheese Four Best Business Card Printing Sites 4 Reasons Why You Should Use a Resume Template Three Common Causes of a Slow Internet and How to Speed It Up

Trending in Health

1 9 Best Blood Pressure Monitors You Can Use at Home 2 How to Control Your Thoughts and Be the Master of Your Mind 3 Simple Hacks on How to Relieve Neck Pain Fast (and Naturally) 4 10 Best Therapy Apps to Better Your Mental Health Anywhere 5 7 Morning Rituals to Empower Your Day And Change Your Life

Read Next

Advertising
Advertising
Advertising

Last Updated on July 10, 2020

How to Take Control of Your Life with Better Boundaries

How to Take Control of Your Life with Better Boundaries

We all have them—those hurtful, frustrating, offensive, manipulative people in our lives. No matter how hard we try to surround ourselves with positive and kind people, there will always be those who will disrespect, insult, berate, and misuse you if we allow them to.

We may, for a variety of reasons, not be able to avoid them, but we can determine how we interact with them and how we allow them to interact with us.

So, how to take control of your life and stop being pushed around?

Learning to set clear firm boundaries with the people in our lives at work and in our personal lives is the best way to protect ourselves from the negative effects of this kind of behavior.

What Boundaries Are (And What They’re Not)

Boundaries are limits

—they are not threats or ultimatums. Boundaries inform or teach. They are not a form of punishment.

Boundaries are firm lines—determined by you—which cannot be crossed by those around you. They are guidelines for how you will allow others to treat you and what kind of behaviors you will expect.

Advertising

Healthy personal boundaries help protect you from physical or emotional pain. You may also need to set firm boundaries at work to ensure you and your time are not disrespected. Don’t allow others to take advantage of your kindness and generosity.

Clear boundaries communicate to others that you demand respect and consideration—that you are willing to stand up for yourself and that you will not be a doormat for anyone. They are a “no trespassing” sign that makes it very clear when a line has been crossed and that there will be consequences for doing so.

Boundaries are not set with the intention of changing other people. They may change how people interact with you, but they are more about enforcing your needs than attempting to change the general behavior and attitude of others.

How to Establish Boundaries and Take Control of Your Life

Here are some ways that you can establish boundaries and take control of your life.

1. Self-Awareness Comes First

Before you can establish boundaries with others, you first need to understand what your needs are.

You are entitled to respect. You have the right to protect yourself from inappropriate or offensive behavior. Setting boundaries is a way of honoring your needs.

To set appropriate boundaries, you need to be clear about what healthy behaviors look like—what healthy relationships look like.

Advertising

You first have to become more aware of your feelings and honest with yourself about your expectations and what you feel is appropriate behavior:

  • Where do you need to establish better boundaries?
  • When do you feel disrespected?
  • When do you feel violated, frustrated, or angered by the behavior of others?
  • In what situations do you feel you are being mistreated or taken advantage of?
  • When do you want to be alone?
  • How much space do you need?

You need to honor your own needs and boundaries before you can expect others to honor them. This allows you to take control of your life.

2. Clear Communication Is Essential

Inform others clearly and directly what your expectations are. It is essential to have clear communication if you want others to respect your boundaries. Explain in an honest and respectful tone what you find offensive or unacceptable.

Many people simply aren’t aware that they are behaving inappropriately. They may never have been taught proper manners or consideration for others.

3. Be Specific but Don’t Blame

Taking a blaming or punishing attitude automatically puts people on the defensive. People will not listen when they feel attacked. It’s part of human nature.

That said, you do not need to overexplain or defend yourself. Boundaries are not open to compromise.

Sample language:

Advertising

  • “You may not…yell or raise your voice to me…”
  • “I need…to be treated with respect…”
  • “It’s not okay when…you take things from my desk without asking…”
  • “I won’t…do your work…cover for you anymore…”
  • “It’s not acceptable when…you ridicule or insult me…”
  • “I am uncomfortable when…you use offensive language”
  • “I will no longer be able to…lend you money…”

Being able to communicate these without sounding accusatory is essential if you want others to respect your boundaries so you can take control of your life.

4. Consequences Are Often Necessary

Determine what the appropriate consequences will be when boundaries are crossed. If it’s appropriate, be clear about those consequences upfront when communicating those boundaries to others.

Follow through. People won’t respect your boundaries if you don’t enforce them.

Standing our ground and forcing consequences doesn’t come easily to us. We want to be nice. We want people to like us, but we shouldn’t have to trade our self-respect to gain friends or to achieve success.

We may be tempted to let minor disrespect slide to avoid conflict, but as the familiar saying goes, “if you give people an inch, they’ll take a mile.”

It’s much easier to address offensive or inappropriate behavior now than to wait until that behavior has gotten completely out of hand.

It’s also important to remember that positive reinforcement is even more powerful than negative consequences. When people do alter the way they treat you, acknowledge it. Let people know that you notice and appreciate their efforts.

Advertising

Final Thoughts

Respect is always a valid reason for setting a boundary. Don’t defend yourself or your needs. Boundaries are often necessary to protect your time, your space, and your feelings. And these are essential if you want to take control of your life.

Start with the easiest boundaries first. Setting boundaries is a skill that needs to be practiced. Enlist support from others if necessary. Inform people immediately when they have crossed the line.

Don’t wait. Communicate politely and directly. Be clear about the consequences and follow them through.

The better you become at setting your own boundaries, the better you become at recognizing and respecting the boundaries of others.

Remember that establishing boundaries is your right. You are entitled to respect. You can’t control how other people behave, but you do have control over the way you allow people to treat you.

Learning to set boundaries is not always easy, but with time, it will become more comfortable. You may eventually find that boundaries become automatic and you no longer need to consciously set them.

They will simply become a natural extension of your self-respect.

Featured photo credit: Thomas Kelley via unsplash.com

Read Next