Advertising
Advertising

How to Cope with Common Sleep Problems: Insomnia, Snoring, and Waking Up Groggy

How to Cope with Common Sleep Problems: Insomnia, Snoring, and Waking Up Groggy

Sleep problems can take many forms, from trouble falling asleep, to having your sleep disrupted in the middle of the night, to waking up fuzzy-headed. What these problems share in common is they really and truly stink. They impact your physical and mental health in countless negative ways and can make you feel more like a zombie than a real live human being.

Improve your sleep—and your life—with the following strategies for coping with the common sleep problems of insomnia, snoring, and waking up groggy.

Advertising

How to Cope with Insomnia

Insomnia manifests as difficulty falling asleep, staying asleep, or sleeping enough to feel rested. It plagues upwards of 40 percent of American adults. If you’re one of them, then you know how debilitating constant sleep deprivation can be. The good news is a variety of strategies can help you start sleeping better. Here are several proven ways to cope with insomnia:

  • Don’t do anything but sleep in your bed. Banish late-night work sessions, screens, mail sorting, and laundry folding from the bed. When you use your bed for nothing but sleeping, your body will start to associate the bed with sleep time. There’s also evidence that dimming the lights in the hours leading up to bed can help your body gravitate toward sleep.
  • Keep the bedroom cool and dark. Studies consistently find that people sleep best in rooms that are relatively cool—anywhere from 60 to 75 degrees—and dark. That means turning off the glow of screens, nightlights, and/or streetlights from your room (even if it means investing in blackout curtains).
  • Ditch alcohol before bed. That nightcap is doing more harm than good. Drinking alcohol (whether it’s a beer or a glass of wine or spirits) before bed can make it harder for your body to fall asleep and increase your risk of waking up in the middle of the night. Abstain after 6 pm whenever possible.
  • Reduce stress in your waking life. Chronic stress is a major contributor to insomnia, so you’ll sleep better if you can get your stress under control. Exercise regularly, practice meditation or breathing techniques, and pursue hobbies that help you release tension in your daily life. This will make it that much easier to drift off to dreamland when nighttime comes.

How to Cope with Snoring

Snoring might seem like little more than an annoyance for the snorer’s bed partner. But it’s actually more serious. Snoring disrupts sleep stages, which means it seriously reduces the quality of your sleep. Over the long haul, lack of good sleep can result in physical and mental health issues including memory loss, poor concentration, and a higher risk of developing heart disease, high blood pressure, and diabetes.

Advertising

If that sounds terrifying, don’t panic. Instead, implement these strategies for coping with snoring:

  • Don’t drink before bed. Not only can nightcaps contribute to insomnia, they can also increase your risk of snoring during the night—thereby further degrading your sleep.
  • Quit smoking. There’s a strong link between smoking cigarettes and snoring. So if you need yet another reason to ditch the dirty habit, here it is: You’ll snore less and sleep better if you stop smoking.
  • Stay hydrated. There’s evidence dehydration can provoke snoring, because it makes nose and throat secretions more viscous and increases the potential for friction in these areas. (This is one of the sources of that “chainsaw” snoring sound.) In contrast, drinking plenty of water can reduce friction within and between your mucous membranes.
  • Perform throat exercises. It sounds weird, but a loose throat palate can increase your risk of snoring. Firming up these tissues can reduce the odds of them rattling while you breathe in your sleep. Practice these mouth exercises on a regular basis to help reduce snoring caused by loose throat tissue.

How to Cope with Waking Up Groggy

The fancy term for morning grogginess is sleep inertia. Whatever you call it, you know it by the feeling that your mind just isn’t quite “there” for the first 30 minutes (or more) after you wake up. Here’s how to beat back the fog as quickly as possible:

Advertising

  • Expose yourself to sunlight ASAP. Sunlight triggers our bodies and minds to wake up—so the sooner you get some sun, the sooner you’ll banish the morning fog. At a minimum, open the curtains throughout your apartment or house as soon as you wake up. Even better? Head outside for a short stroll. The combination of physical activity and sunlight is a one-two punch in the fight against morning grogginess.
  • Get a move on. Speaking of physical activity… When you’re feeling groggy in the morning, the thought of working out can seem like a mild form of torture, but it might be the best thing for you. Morning exercise helps boost circulation and increases energy levels, which can help you feel clear-headed faster. Even if you can’t muster up the energy for a high-intensity workout, consider doing a few jumping jacks or some dynamic stretching in the living room.
  • Don’t hit “snooze”. Look, I know how tempting it is to hit that snooze button and live in blissful denial of your eventual wake-up for just a few more minutes. But research says those last few minutes of rest are doing more harm than good. Because you’re likely to fall back into a deep sleep (rather than a lighter sleep stage), you’ll feel that much worse when the alarm goes off again.
  • Take a hot shower. The change in body temperature that’s elicited by a hot shower can help your body transition into alertness.

When you’re not sleeping well or you’re constantly waking up groggy, it can start to feel like you’ll never feel well-rested again. It’s important, however, not to lose hope. Instead, muster the energy to adopt these strategies. While it might take some time to turn them into habits, they’re all but guaranteed to help you feel more rested over the long haul.

Featured photo credit: Pixabay via pixabay.com

Advertising

More by this author

Kenny Kline

Entrepreneur

This Is Why You Should Sleep on Your Left Side (Backed by Science) Meatless Protein: Top 10 High Protein Vegan Foods For All The Vegan Gym People! How to Cope with Common Sleep Problems: Insomnia, Snoring, and Waking Up Groggy How to Perfect Your Squat (and Transform Your Workouts in the Process) The Unexpected Way to Improve Everything About Your Sleep Quality

Trending in Health

1 The Leading Causes of Prenatal Depression and How to Manage it Best 2 10 Benefits of Sleeping Naked You Probably Didn’t Know 3 What Causes Brain Fog? (7 Things You Can Do to Prevent and Stop It) 4 13 Brain Healthy Foods That Keep Your Brain Sharp Naturally 5 The Truth Behind Keto Weight Loss: Does This Diet Plan Actually Work?

Read Next

Advertising
Advertising

Last Updated on October 30, 2018

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1.Think big.

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2.Find what you love to do and do it.

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn how to balance life.

      Advertising

        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do not be afraid of failure.

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          5. Have an unwavering resolution to succeed.

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Advertising

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a person of action.

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renissance era Italy, we think of Michaelangelo and Leonardo Da Vinci.

              Or think about the present day:

              Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Avoid conflicts.

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                Advertising

                8. Don’t be afraid of introducing new ideas.

                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in your capacity to succeed.

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always maintain a positive mental attitude.

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t let discouragement stop you from pressing on.

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        Advertising

                        When surrounded by doubts, giving up can actually seem like a good idea.

                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        Take a look at these 5 Ways to Stop Self Doubt in its Tracks.

                        12. Be willing to work hard.

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be brave enough to follow your intuition.

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, the chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this:

                            How to Start Over and Reboot Your Life When It Seems Too Late

                            More Recommended Lifehack Experts in Success

                            • Mandie Holgate — Successful life coach in the UK, helping businesses and individuals achieve greatness
                            • David Carpenter — Lifelong entrepreneur and business owner helping others to realize the American Dream of business ownership
                            • Ray Zinn — An inventor, entrepreneur, bestselling author and the longest serving CEO in Silicon Valley

                            Featured photo credit: Ryan Wong via unsplash.com

                            Read Next