Advertising
Advertising

10 Smart Tips To Help You Get A Complete, Peaceful Sleep

10 Smart Tips To Help You Get A Complete, Peaceful Sleep

Do you take hours to fall asleep? Have you ever had a full night’s sleep and felt completely miserable afterwards? My sister has a horrific time sleeping – she rarely does. When she manages to get some shut eye, she sneaks in either 2-4 hours… or 14 hours. It’s bad. Various therapists and sleeping experts couldn’t help. All they wanted to do was prescribe her sleeping meds.

1. The Dangers of LED

Screens (in most cases a smartphone) are the #1 reason why people can’t sleep. Blinded by the blue light in LED screens, our brain shuts down the release of melatonin. Melatonin is known as the “sleep hormone,” which controls our body clock. iPads, phones, TVs, laptops – anything with a screen must be eliminated.

If you’re prone to waking up in the middle of night, grabbing your device and checking social media for a minute or two, you won’t find it a good way to doze back asleep. Resist the urge to grab your smartphone or laptop and assess why you think you woke up in the first place.

2. Nap During The Day

Believe it or not, 20-minute power naps have been shown to drastically increase productivity in the workplace. Even if you’ve had your body’s sleeping allocation for the day, naps increase alertness, creativity and enhances our mood.

3. Stick To A Sleeping Schedule

Adjust your biological clock and help it do what it’s meant to, by going to sleep every night at the same time, if it can be helped. A stable sleeping pattern aligns your bio-clock to recognise when it is time to sleep. This is crucial towards ensuring a full night’s luxurious sleep.

Advertising

Sometimes, sleeping schedules go astray. That’s life – things happen. Try your best to get back on track as soon as time permits.

4. Chow Down The Right Foods

Serotonin and melatonin are neurotransmitters that help you sleep. To get those transmitters, your brain needs tryptophan, an essential amino acid found in turkey. Turkey is loaded with tryptophan – which could explain why you feel incredibly sleepy at Thanksgiving and Christmas dinners.

Other foods that send you to sweet dreamland are:

  • Eggs
  • Lentils
  • Beans
  • Red meat (beef, lamb, pork)
  • Reduced fat mozzarella
  • Pumpkin and squash seeds
  • Chicken breast

(Basically, all muscle-building staple foods that are high in protein.)

5. Maintain Silence

Whether your loved one is snoring away, the neighbours are noisy, your house guests are in the other room chatting away, or your family is blaring the TV, some noises never stop.

Advertising

Short of letting everybody in your house know that you’re trying to sleep, consider purchasing quality custom-made earplugs. If those are a no go, have a look for sleep-specific noise-cancelling headphones. Be sure the ‘phones are fit for sleeping in.

6. Exercise Regularly

Regular cardiovascular exercise (running, swimming, burpees, etc.) dramatically improves the quality and duration of your shut-eye time. The body needs only 30 minutes of intense aerobic exercise for our body heat to remain high. It stays high for around 4 hours.

During your body’s cool down period, your brain will be receiving frequent signals that it’s time for sleep. This is made possible through the release of melatonin, the sleep hormone (I’ve talked about melatonin so much because it is that important for a good night’s rest.)

7. Stop Worrying About The Future

Not being able to turn off our minds is a giant problem. They’re a dial that can’t be turned off. I used to worry about things like…

  • What’s going to happen tomorrow
  • Replaying conversations in my head
  • Fretting over goals I hadn’t reached
  • Wondering why am I not where I want to be in life

I’m not alone in experiencing those feelings. These fears hang in the balance of many people’s minds. A way to clear the air and form a response for them is to simply jot them down. You can jot them down in a journal, notebook, stationary pad, etc.

Advertising

Writing down every one of your woesome thoughts, by hand, empties the mental clutter so you can have a spiritually nourishing slumber. This steers your mind clear of thinking about them.

Another thing you can do (while we’re on the subject of cleaning) is to shower and brush your teeth. If you feel dirty you’re going to obsess about it – just as you would with your mental “clogs”.

8. Tense Yourself To The Limits

Relax your muscles by tensing them as hard as you possibly can (without straining yourself), holding them for a few moments, and then release the tension. This form of muscle relaxation (which also fights stress), usually accompanied by rhythmic breathing, helps relax the mind as well as your body. Try it tonight while you’re lying on your back. (You aren’t going anywhere, are you?)

9. Thermostat

Most studies demonstrate that room temperatures of between 62 to 70 degrees Fahrenheit (17-21 degrees Celsius) seem to work best for sleeping. The reason is that our core body temperature drops at night. In fact, this drop is a signal to the brain to say goodnight. A warm room can inhibit this process.

10. Optimize Your Bedroom

Where you sleep has just as much importance as what you do to prepare for bed. I’m sure you’ve heard by now that the bed should be reserved for a deep night’s natural sleeping and love-making. Which is fine – however, how much stock have you put into the rest of your bedroom?

Advertising

It’s been well-known that a messy, untidy room piles stress on our psychological well-being. Here are a few ways you can maximise your bedroom’s good vibes for a comfier sleep starting today:

  • Control your internal clock by keeping the room dark (this means NO screens of any kind). The hypothalamus (responsible for your inner clock) releases cortisol when light is detected. As a result, your body temperature raises, and your wakefulness is restored.
  • Clean the clutter: using a closed hamper to keep piles of clothes from your view does a lot for maximising your sleep.
  • Keep pillows full and fresh by replacing them every 1-2 years.
  • Use YouTube for bedroom organisation tips

Consider some of these techniques (or all of them!) when you’re about to hit the hay tonight. Don’t put yourself through another catastrophic sleep by waiting until tomorrow. Stop being miserable in your day-to-day and do something about your sleep habits. Your mind, body and life health (and friends) will thank you for choosing to make a positive difference. It certainly has in my beloved sister’s sleep schedule in no time at all.

Featured photo credit: Wokandapix via pixabay.com

More by this author

Maya Levine

Passionate Writer & Researcher

Eggs Signs You Have Too Much Protein Which Harms Your Body It’s About Getting Through It Together: How to Communicate Your Way out of Family Conflicts Teacher Appreciation Week 7 Ways To Help Your Faculty Feel Appreciated 10 Smart Tips To Help You Get A Complete, Peaceful Sleep 4 Tips To Make Your Valentine’s Day Memorable

Trending in Health

1 How to Find Weight Loss Meal Plans That Work for You 2 14 Healthy Easy Recipes for People on the Go 3 How to Manage Anxiety: Sound Advice from a Mental Health Expert 4 How to Start Eating Healthy No Matter How Old You Are 5 Understanding Intermittent Fasting Benefits: More Than Just Weight Loss

Read Next

Advertising
Advertising
Advertising

Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

Have you gotten into a rut before? Or are you in a rut right now?

You know you’re in a rut when you run out of ideas and inspiration. I personally see a rut as a productivity vacuum. It might very well be a reason why you aren’t getting results. Even as you spend more time on your work, you can’t seem to get anything constructive done. While I’m normally productive, I get into occasional ruts (especially when I’ve been working back-to-back without rest). During those times, I can spend an entire day in front of the computer and get nothing done. It can be quite frustrating.

Over time, I have tried and found several methods that are helpful to pull me out of a rut. If you experience ruts too, whether as a working professional, a writer, a blogger, a student or other work, you will find these useful. Here are 12 of my personal tips to get out of ruts:

1. Work on the small tasks.

When you are in a rut, tackle it by starting small. Clear away your smaller tasks which have been piling up. Reply to your emails, organize your documents, declutter your work space, and reply to private messages.

Whenever I finish doing that, I generate a positive momentum which I bring forward to my work.

2. Take a break from your work desk.

Get yourself away from your desk and go take a walk. Go to the washroom, walk around the office, go out and get a snack.

Your mind is too bogged down and needs some airing. Sometimes I get new ideas right after I walk away from my computer.

Advertising

3. Upgrade yourself

Take the down time to upgrade yourself. Go to a seminar. Read up on new materials (#7). Pick up a new language. Or any of the 42 ways here to improve yourself.

The modern computer uses different typefaces because Steve Jobs dropped in on a calligraphy class back in college. How’s that for inspiration?

4. Talk to a friend.

Talk to someone and get your mind off work for a while.

Talk about anything, from casual chatting to a deep conversation about something you really care about. You will be surprised at how the short encounter can be rejuvenating in its own way.

5. Forget about trying to be perfect.

If you are in a rut, the last thing you want to do is step on your own toes with perfectionist tendencies.

Just start small. Do what you can, at your own pace. Let yourself make mistakes.

Soon, a little trickle of inspiration will come. And then it’ll build up with more trickles. Before you know it, you have a whole stream of ideas.

Advertising

6. Paint a vision to work towards.

If you are continuously getting in a rut with your work, maybe there’s no vision inspiring you to move forward.

Think about why you are doing this, and what you are doing it for. What is the end vision in mind?

Make it as vivid as possible. Make sure it’s a vision that inspires you and use that to trigger you to action.

7. Read a book (or blog).

The things we read are like food to our brain. If you are out of ideas, it’s time to feed your brain with great materials.

Here’s a list of 40 books you can start off with. Stock your browser with only the feeds of high quality blogs, such as Lifehack.org, DumbLittleMan, Seth Godin’s Blog, Tim Ferris’ Blog, Zen Habits or The Personal Excellence Blog.

Check out the best selling books; those are generally packed with great wisdom.

8. Have a quick nap.

If you are at home, take a quick nap for about 20-30 minutes. This clears up your mind and gives you a quick boost. Nothing quite like starting off on a fresh start after catching up on sleep.

Advertising

9. Remember why you are doing this.

Sometimes we lose sight of why we do what we do, and after a while we become jaded. A quick refresher on why you even started on this project will help.

What were you thinking when you thought of doing this? Retrace your thoughts back to that moment. Recall why you are doing this. Then reconnect with your muse.

10. Find some competition.

Nothing quite like healthy competition to spur us forward. If you are out of ideas, then check up on what people are doing in your space.

Colleagues at work, competitors in the industry, competitors’ products and websites, networking conventions.. you get the drill.

11. Go exercise.

Since you are not making headway at work, might as well spend the time shaping yourself up.

Sometimes we work so much that we neglect our health and fitness. Go jog, swim, cycle, whichever exercise you prefer.

As you improve your physical health, your mental health will improve, too. The different facets of ourselves are all interlinked.

Advertising

Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

12. Take a good break.

Ruts are usually signs that you have been working too long and too hard. It’s time to get a break.

Beyond the quick tips above, arrange for a 1-day or 2-days of break from your work. Don’t check your (work) emails or do anything work-related. Relax and do your favorite activities. You will return to your work recharged and ready to start.

Contrary to popular belief, the world will not end from taking a break from your work. In fact, you will be much more ready to make an impact after proper rest. My best ideas and inspiration always hit me whenever I’m away from my work.

Take a look at this to learn the importance of rest: The Importance of Scheduling Downtime

More Resources About Getting out of a Rut

Featured photo credit: Joshua Earle via unsplash.com

Read Next