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 How to Get the Best Deep Sleep (And Why It’s Important) 2 How to Practice Meditation for Anxiety and Stress Relief 3 7 Morning Rituals to Empower Your Day And Change Your Life 4 10 Emotional Regulation Skills for a Healthier Mind 5 7 Digestive Supplements for Enhanced Digestion

Read Next

Advertising
Advertising
Advertising

Last Updated on September 16, 2019

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

How to Stop Procrastinating: 11 Practical Ways for Procrastinators

You have a deadline looming. However, instead of doing your work, you are fiddling with miscellaneous things like checking email, social media, watching videos, surfing blogs and forums. You know you should be working, but you just don’t feel like doing anything.

We are all familiar with the procrastination phenomenon. When we procrastinate, we squander away our free time and put off important tasks we should be doing them till it’s too late. And when it is indeed too late, we panic and wish we got started earlier.

The chronic procrastinators I know have spent years of their life looped in this cycle. Delaying, putting off things, slacking, hiding from work, facing work only when it’s unavoidable, then repeating this loop all over again. It’s a bad habit that eats us away and prevents us from achieving greater results in life.

Don’t let procrastination take over your life. Here, I will share my personal steps on how to stop procrastinating. These 11 steps will definitely apply to you too:

1. Break Your Work into Little Steps

Part of the reason why we procrastinate is because subconsciously, we find the work too overwhelming for us. Break it down into little parts, then focus on one part at the time. If you still procrastinate on the task after breaking it down, then break it down even further. Soon, your task will be so simple that you will be thinking “gee, this is so simple that I might as well just do it now!”.

For example, I’m currently writing a new book (on How to achieve anything in life). Book writing at its full scale is an enormous project and can be overwhelming. However, when I break it down into phases such as –

Advertising

  • (1) Research
  • (2) Deciding the topic
  • (3) Creating the outline
  • (4) Drafting the content
  • (5) Writing Chapters #1 to #10,
  • (6) Revision
  • (7) etc.

Suddenly it seems very manageable. What I do then is to focus on the immediate phase and get it done to my best ability, without thinking about the other phases. When it’s done, I move on to the next.

2. Change Your Environment

Different environments have different impact on our productivity. Look at your work desk and your room. Do they make you want to work or do they make you want to snuggle and sleep? If it’s the latter, you should look into changing your workspace.

One thing to note is that an environment that makes us feel inspired before may lose its effect after a period of time. If that’s the case, then it’s time to change things around. Refer to Steps #2 and #3 of 13 Strategies To Jumpstart Your Productivity, which talks about revamping your environment and workspace.

3. Create a Detailed Timeline with Specific Deadlines

Having just 1 deadline for your work is like an invitation to procrastinate. That’s because we get the impression that we have time and keep pushing everything back, until it’s too late.

Break down your project (see tip #1), then create an overall timeline with specific deadlines for each small task. This way, you know you have to finish each task by a certain date. Your timelines must be robust, too – i.e. if you don’t finish this by today, it’s going to jeopardize everything else you have planned after that. This way it creates the urgency to act.

My goals are broken down into monthly, weekly, right down to the daily task lists, and the list is a call to action that I must accomplish this by the specified date, else my goals will be put off.

Advertising

Here’re more tips on setting deadlines: 22 Tips for Effective Deadlines

4. Eliminate Your Procrastination Pit-Stops

If you are procrastinating a little too much, maybe that’s because you make it easy to procrastinate.

Identify your browser bookmarks that take up a lot of your time and shift them into a separate folder that is less accessible. Disable the automatic notification option in your email client. Get rid of the distractions around you.

I know some people will out of the way and delete or deactivate their facebook accounts. I think it’s a little drastic and extreme as addressing procrastination is more about being conscious of our actions than counteracting via self-binding methods, but if you feel that’s what’s needed, go for it.

5. Hang out with People Who Inspire You to Take Action

I’m pretty sure if you spend just 10 minutes talking to Steve Jobs or Bill Gates, you’ll be more inspired to act than if you spent the 10 minutes doing nothing. The people we are with influence our behaviors. Of course spending time with Steve Jobs or Bill Gates every day is probably not a feasible method, but the principle applies — The Hidden Power of Every Single Person Around You

Identify the people, friends or colleagues who trigger you – most likely the go-getters and hard workers – and hang out with them more often. Soon you will inculcate their drive and spirit too.

Advertising

As a personal development blogger, I “hang out” with inspiring personal development experts by reading their blogs and corresponding with them regularly via email and social media. It’s communication via new media and it works all the same.

6. Get a Buddy

Having a companion makes the whole process much more fun. Ideally, your buddy should be someone who has his/her own set of goals. Both of you will hold each other accountable to your goals and plans. While it’s not necessary for both of you to have the same goals, it’ll be even better if that’s the case, so you can learn from each other.

I have a good friend whom I talk to regularly, and we always ask each other about our goals and progress in achieving those goals. Needless to say, it spurs us to keep taking action.

7. Tell Others About Your Goals

This serves the same function as #6, on a larger scale. Tell all your friends, colleagues, acquaintances and family about your projects. Now whenever you see them, they are bound to ask you about your status on those projects.

For example, sometimes I announce my projects on The Personal Excellence Blog, Twitter and Facebook, and my readers will ask me about them on an ongoing basis. It’s a great way to keep myself accountable to my plans.

8. Seek out Someone Who Has Already Achieved the Outcome

What is it you want to accomplish here, and who are the people who have accomplished this already? Go seek them out and connect with them. Seeing living proof that your goals are very well achievable if you take action is one of the best triggers for action.

Advertising

9. Re-Clarify Your Goals

If you have been procrastinating for an extended period of time, it might reflect a misalignment between what you want and what you are currently doing. Often times, we outgrow our goals as we discover more about ourselves, but we don’t change our goals to reflect that.

Get away from your work (a short vacation will be good, else just a weekend break or staycation will do too) and take some time to regroup yourself. What exactly do you want to achieve? What should you do to get there? What are the steps to take? Does your current work align with that? If not, what can you do about it?

10. Stop Over-Complicating Things

Are you waiting for a perfect time to do this? That maybe now is not the best time because of X, Y, Z reasons? Ditch that thought because there’s never a perfect time. If you keep waiting for one, you are never going to accomplish anything.

Perfectionism is one of the biggest reasons for procrastination. Read more about why perfectionist tendencies can be a bane than a boon: Why Being A Perfectionist May Not Be So Perfect.

11. Get a Grip and Just Do It

At the end, it boils down to taking action. You can do all the strategizing, planning and hypothesizing, but if you don’t take action, nothing’s going to happen. Occasionally, I get readers and clients who keep complaining about their situations but they still refuse to take action at the end of the day.

Reality check:

I have never heard anyone procrastinate their way to success before and I doubt it’s going to change in the near future.  Whatever it is you are procrastinating on, if you want to get it done, you need to get a grip on yourself and do it.

More About Procrastination

Featured photo credit: Malvestida Magazine via unsplash.com

Read Next