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All You Have to Do to Sleep Better

All You Have to Do to Sleep Better

When you have a bad night’s sleep, you probably think back to the previous evening and try to work out what went wrong. You might wonder whether you went to bed too early, whether your room was too warm, or whether you need to replace your pillow. However, you might be looking for answers in all the wrong places. If you want a good night’s sleep, you need to lay the groundwork from the moment you wake up.

In this article, you will learn exactly what you must do in the morning, afternoon and evening to optimize your precious sleep time. Implement the steps in this article and you will wake feeling much more energetic every morning.

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Make your mornings count

Let’s start at the very beginning – the snooze button. Your mission is to stop using it to delay getting out of bed, because all it does is confuse your body. It’s far better to get up at precisely the same time every day, in order to set up a regular sleep/wake pattern.[1] If you need an extra boost to get you up in the morning, asking yourself a few simple questions about the day ahead can make all the difference.

Resist the temptation to down a cup of coffee just after waking up. Wait until 10am before having your first shot of caffeine, because this is when your cortisol and energy levels start to dip. However, you should definitely eat a good breakfast. Eating a meal high in proteins and carbohydrates at the same time every day helps regulate your circadian rhythm.[2] With a little foresight and creativity, anyone can put together a quick and healthy breakfast. There are lots of tasty vegan options out there too.

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Keep the momentum going in the afternoon

Choose your lunch with care. Avoid loading up on too many carbohydrates, because they will make you drowsy in the afternoon and disrupt your sleep cycle.[3] Cutting down on lunchtime carbohydrates may mean making some adjustments, but there are plenty of low and no-carb lunch solutions you can try. If you still feel the need to nap, keep them short. As the afternoon goes on you need to resist the temptation to eat lots of carbs and protein, because doing so triggers your body into setting itself up for action rather than rest.[4]

How to set yourself up for sleep in the evening

The golden rule is to go to bed at the same time every night, as this preserves your circadian rhythm. Avoid saturated fats[5], particularly during the evening, because research indicates that they have an adverse effect on your sleep-wake cycle. Meditating before you go to sleep will help you relax, and prepare your body for high-quality rest. Finally, sleeping in a cool room will also help ensure a sound slumber.

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Little hacks to help you sleep throughout the night

If you suffer anxiety or insomnia, you may want to invest in a weighted blanket – research shows that they help those with these conditions enjoy a better night’s sleep. Your sleeping position can also have a direct impact on how you feel the next day. Specifically, sleeping on your left side benefits your heart, back and digestive system. Finally, think about what you wear in bed. Did you know that people who sleep naked reap numerous health benefits such as lower rates of skin disease and a reduced risk of Type 2 diabetes? What’s more, it makes life easier. You will have fewer items to launder each week!

Follow these steps to enjoy the best night’s sleep of your life. A good rest is essential for mental and physical health, so it’s worth taking the time to review your sleep hygiene.

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Reference

More by this author

Jay Hill

Freelance Writer

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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.

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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.

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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.

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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.

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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

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