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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.

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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.

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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.

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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?

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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

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Maya Levine

Passionate Writer & Researcher

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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