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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 April 8, 2020

Why Assuming Positive Intent Is an Amazing Productivity Driver

Why Assuming Positive Intent Is an Amazing Productivity Driver

Assuming positive intent is an important contributor to quality of life.

Most people appreciate the dividends such a mindset produces in the realm of relationships. How can relationships flourish when you don’t assume intentions that may or may not be there? And how their partner can become an easier person to be around as a result of such a shift? Less appreciated in the GTD world, however, is the productivity aspect of this “assume positive intent” perspective.

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Most of us are guilty of letting our minds get distracted, our energy sapped, or our harmony compromised by thinking about what others woulda, coulda, shoulda.  How we got wronged by someone else.  How a friend could have been more respectful.  How a family member could have been less selfish.

However, once we evolve to understanding the folly of this mindset, we feel freer and we become more productive professionally due to the minimization of unhelpful, distracting thoughts.

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The leap happens when we realize two things:

  1. The self serving benefit from giving others the benefit of the doubt.
  2. The logic inherent in the assumption that others either have many things going on in their lives paving the way for misunderstandings.

Needless to say, this mindset does not mean that we ought to not confront people that are creating havoc in our world.  There are times when we need to call someone out for inflicting harm in our personal lives or the lives of others.

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Indra Nooyi, Chairman and CEO of Pepsi, says it best in an interview with Fortune magazine:

My father was an absolutely wonderful human being. From ecent emailhim I learned to always assume positive intent. Whatever anybody says or does, assume positive intent. You will be amazed at how your whole approach to a person or problem becomes very different. When you assume negative intent, you’re angry. If you take away that anger and assume positive intent, you will be amazed. Your emotional quotient goes up because you are no longer almost random in your response. You don’t get defensive. You don’t scream. You are trying to understand and listen because at your basic core you are saying, ‘Maybe they are saying something to me that I’m not hearing.’ So ‘assume positive intent’ has been a huge piece of advice for me.

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In business, sometimes in the heat of the moment, people say things. You can either misconstrue what they’re saying and assume they are trying to put you down, or you can say, ‘Wait a minute. Let me really get behind what they are saying to understand whether they’re reacting because they’re hurt, upset, confused, or they don’t understand what it is I’ve asked them to do.’ If you react from a negative perspective – because you didn’t like the way they reacted – then it just becomes two negatives fighting each other. But when you assume positive intent, I think often what happens is the other person says, ‘Hey, wait a minute, maybe I’m wrong in reacting the way I do because this person is really making an effort.

“Assume positive intent” is definitely a top quality of life’s best practice among the people I have met so far. The reasons are obvious. It will make you feel better, your relationships will thrive and it’s an approach more greatly aligned with reality.  But less understood is how such a shift in mindset brings your professional game to a different level.

Not only does such a shift make you more likable to your colleagues, but it also unleashes your talents further through a more focused, less distracted mind.

More Tips About Building Positive Relationships

Featured photo credit: Christina @ wocintechchat.com via unsplash.com

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