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Poor Sleep Quality Comes from All the Things You Do Since Morning

Poor Sleep Quality Comes from All the Things You Do Since Morning

When I was twenty-something, I didn’t really care much about my sleep quality because I could recover very quickly even if I had a bad night’s sleep. Since my first son was born, it became a totally different story. Partly because I’m older now, partly because I’ve had many more responsibilities. I could no longer work as productively as I could before if I didn’t sleep well the previous night.

Video Summary

To make sure I slept well at night, I started to pay attention to everything I did throughout the day.  And unlike what most people advise us, it’s not just a good bedtime routine that helps, it’s about everything we do – from the moment we wake up in the morning to going to bed at night.

    Morning (7am – 12pm)

      Wake up at the Same Time Every Day to Build Patterns

      That means even weekends and days off. Why? Because our bodies are intelligently rhythmic and thrives on consistency. By waking up at the same time, we regulate the circadian rhythm that co-ordinates hormones and metabolism connected to sleep and wakefulness. Our bodies prepare to wake up around 1-2 hours before doing so, so making sure we wake up at a consistent time will be much easier and less stressful on these important rhythms.

      Making sure you wake up (and actually get up) at the same time every day will help you get a better night’s sleep later on as you build a gradual, strong desire for sleep during your waking hours. Try consistently for 1 to 2 weeks to allow your body to create the perfect rhythm.

      Eat Breakfast First Thing to Calm Your Brain

      Fuelling yourself for the start of your day is common wisdom but did you know that it can also positively affect your sleep cycle? It’s all down to our evolution.

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      Dr. Nerina Ramlakhan believes eating first thing in the morning actually calms parts of the brain that are linked to our caveman behaviour of preserving energy and avoiding predators [1]. In other words, by eating first thing, we’re reassuring the brain that there is a good supply of food causing it to remain in a relaxed state ready for sleep, which in our modern day case, is at the end of the day.

      Step Away from the Snooze Button. It Confuses Your Brain

      As mentioned above, our sleep patterns need to be consistent and nothing ruins that more than hitting the snooze button.

      In fact, using an alarm altogether may be doing more harm than good. This is because our bodies start to reboot around an hour before we naturally need to wake up. It’s in this phase that adrenaline and cortisol is released allowing us to get into a gradual lighter sleep and prepare for waking. An alarm can jolt our bodies awake too early causing that groggy feeling we often get that takes ages to shake off.

      The snooze button is an illusion. While we think we’re getting a few extra minutes of much-needed sleep, it’s really very bad quality sleep. If you do need to use an alarm, set it for the very last time you need to get up with no leeway for snoozing.

      Afternoon (12pm – 6:00 pm)

        Avoid Napping for More Than 20 Minutes. Otherwise You’ll Enter Deep Sleep

        Napping can be a good way to recharge as long as it’s not for more than 20 minutes. This is because longer naps cause us to start entering a deep sleep which can be harder to wake up from. This is why we can sometimes rise from a nap feeling groggy. Set a timer for 20 minutes so you don’t go over. This way you’ll feel much more refreshed when you wake up.

        If you do need to nap, try to avoid laying your head down later in the day. This is more likely to make it much more difficult to fall asleep at your usual bedtime and will disrupt your sleeping patterns.

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        Protein-Rich and Complex Carbohydrate Foods Make You Less Likely to Nap

        Our diet has a massive effect on our sleep quality but we often don’t consider this when grabbing lunch or snacking throughout the day.

        Protein-rich and complex carbohydrates foods (e.g. wholewheat pasta) take a longer time to be digested and make our blood sugar level increase gradually instead of suddenly compared to simple carbohydrates foods (e.g. cookies). This makes us less likely to become sleepy after lunch.  Taking a nap which can easily affect our sleep cycle, making it harder to sleep at night.

        Get Exposure to Natural Outside Light. It Synchronises Our Master Clock 

        The light we absorb during the day plays quite a big part in our sleep cycles. It synchronises what’s called our master clock which, amongst many things, allows our bodies to enter our sleep cycles efficiently. It’s part of the important circadian rhythm that regulates the body’s daily cycle.

        Aim to get bright outdoor light exposure for 30-60 minutes a day especially around midday.

        No Midday Coffee. It Takes Longer to Wear off Than You Thought

        We might feel we need a pick-me-up half way through the day (although this won’t be necessary once your sleeping patterns are well established) and we can instantly reach for the coffee granules.

        But reaching for that midday cup of coffee can create problems later on. Caffeine has a half-life of 3 to 5 hours meaning it takes this long for just 50% of the caffeine to wear off. The rest can still stay in our bodies for longer. You can see how drinking caffeine even in the middle of the day will cause havoc for sleeping later on. Save your coffee-drinking to mornings only.

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        Don’t Eat Too Little or Too Much. It Makes You Overeat/Undereat at Night

        The amount of food we eat at mealtimes is also conducive to how well we sleep at night. Regulating our eating is crucial if we want a good night’s sleep. Eating too little during the day will more likely cause overeating in the evening close to bedtime. Our bodies don’t have enough time to digest the food meaning a night of tossing and turning.

        Alternatively, if we eat too much for lunch, it’ll be hard to resist taking a nap, which can affect our desire for sleep at night.

        Evening (6:00pm – 12:00am)

          Do Exercise If You Want. It Doesn’t Affect Your Sleep

          While exercise during the day can help towards feeling invigorated, we often think going for a run or anything rigorous in the evening will have us bouncing off the walls when it comes to getting to sleep. After all, our body temperatures and heart rates rise with exercise not to mention adrenaline.

          However, this has actually found to have no effect on our ability to sleep even right before bedtime. Exercising at any time of the day will actually help induce sleep naturally so don’t be afraid to go for that evening run.

          Go to Bed at the Same Time Each Night. You’ll Be More Successful

          Like waking up at the same time, going to sleep at the same time makes for a more efficient sleep cycle. Scientists have even found students who go to bed at a consistent hour each night were more successful and healthy while those with irregular bed times less so [2].

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          Develop Your Own Bedtime Ritual as Your Brain Loves Consistency

          Creating bedtime rituals will help your mind unwind and prepare itself for sleep. Reading and meditating are two great ways to calm the mind before hitting the pillow and in turn creates a perfect entrance into deep, good-quality sleep. Try to stick with these rituals as much as you can since your brain loves consistency.

          Keep Your Alarm Clock out of Sight (but Within Reach) to Avoid Pressure

          Lying in bed and checking the clock can be a massive sleep-killer. If we can’t sleep it can cause anxiety not to mention the artificial light beaming from the LED halting the natural melatonin production needed to send us off to dreamland. Try turning your alarm clock around or if you use your phone, keep it well away from your bed.

          No Gadgets 30 Minutes Before Bed. The Blue Light Will Keep You Awake

          The blue light from smartphones and tablets reek havoc on our brains when it comes to trying to fall asleep. They suppress melatonin and wakes our brain up because it’s busy absorbing information when we check emails or social media.

          It’s important to, not only stop checking our phones around 30 minutes before we go to bed, but to also keep it out of reach. Late night texts, emails and messages can wake us up or our constant urge to check Facebook or Twitter in the middle of the night keeps our brains active so move it away.

          Avoid Hidden Caffeine Sources Like Chocolate and Ice Cream

          Avoiding caffeine before bed is an obvious one, but it might surprise you that a lot of foods secretly contain more of this stimulant than you think.

          Chocolate, energy drinks, flavoured waters, ice cream and even some pain relievers contain enough caffeine to keep you awake. Make sure you check nutrition labels on the foods you eat around bedtime to make sure they don’t interfere with your shut eye.

          Reference

          More by this author

          Leon Ho

          Founder & CEO of Lifehack

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          Last Updated on August 10, 2020

          8 Reasons Why Goal Setting Is Important to a Fulfilling Life

          8 Reasons Why Goal Setting Is Important to a Fulfilling Life

          The importance of effective goal setting cannot be overstated on our personal journeys towards success. This is why there are countless articles out there on how to set your own SMART goals and even why it’s a skill commonly taught to a small degree in classrooms.

          Learning the importance of goal setting and the benefits of sticking to those goals can be the defining factor determining whether we truly embrace the importance of goal setting. The more willing we are to embrace this method, the more likely we become to reach our personal definitions of personal and professional success.

          Thus, today’s article is going to walk you through some of the benefits you’ll see from learning to set goals for yourself and answer the question, “why is goal setting important?”

          1. Goals Guide and Align Our Focus

          It’s hard to get to where you want to be in life if you don’t know what you’re aiming for. Some people believe avoiding goals means living a more care-free life. How many times have you heard the phrase “If I have no expectations, then I can’t be disappointed”?

          But is that really what our lives have come to? Living just to avoid disappointment? It doesn’t seem like an overly optimistic view in my opinion. And since you’re reading this article, I’m willing to bet that you agree with me.

          Without goals, we lack a degree of direction and focus. Sure you may be able to avoid disappointment, but just avoiding disappointment doesn’t mean you are necessarily happy.

          Without goals, we will pointlessly waste our time, energy, and efforts. Listen to anybody who is the top of their field and they’ll tell you something like this,

          “Yes talent is important, but often your success depends much more on what you decide to do with that talent.”

          And what you will do with your talent largely depends on your focus.

          Your goals give you direction. Your goals give you something to shoot for. This direction and target you create in your mind will help you to progress towards your main life goals rather than simply wander around aimlessly. These goals will help you align your actions and behaviors as you continue moving forward.

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          So, why is goal setting important? Because it gives you direction, alignment, and purpose!

          2. Goals Help You Avoid ‘Shiny Object Syndrome’

          Basically, shiny object syndrome is always being in pursuit of the next big thing, constantly switching your goals based on what you feel is most fun and interesting at the given moment, but never actually giving yourself time to accomplish any of those goals.

          You don’t get anywhere because you continually change the direction you are heading in. This is one of the consequences that may result if you decide to live a life without goals.

          Your goals can sometimes help you to create mental barriers, or blinders, that help you to remain focused on what you think is important and avoid the things that are second priority. When you outline goals for yourself, you are better able to avoid things that distract you from achieving and accomplishing those goals.

          Setting goals helps you to step around the other shiny objects because you’ve taken the time to make some mental notes that remind you what it is that you want from your life. Your goals act as subconscious deterrents to anything less than your main priorities. This is what helps you to reach your personal definition of success.

          So, why is goal setting important? Because not only do goals tell you what you want from life, but they also help you realize what you need to give up and avoid to achieve that.

          3. Goals Turn Our Largest Goals into Manageable Steps

          A lot of us have big hopes and dreams. It’s one of the things that make our lives exciting!

          But a lot of us never take the time to figure out how we can effectively get from point A to point B. So, sadly, we never fully achieve those goals. We look at our dreams and convince ourselves that only a select few people ever achieve them, so we write ourselves off as people not meant to reach that level of success. Looking at the end product of a goal can be intimidating, daunting, and discourage us from even pursuing them.

          Thankfully, goal setting helps us break large intimidating goals into smaller ones. These small steps and more achievable goals will help us to build momentum and will encourage us to keep working towards the next phase of our goal. The form the foundation from which we can begin building the life that we truly hope to have for ourselves, our families, and may even for our communities depending on how big your goals are!

          Whenever I get talking about this aspect of goal setting, I can’t help but think about the mountain climbing analogy, and that the easiest way to climb a mountain is simply step by step.

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          So, why is goal setting important? Goal setting gives you a list of manageable steps that you can take in order to take your life from where it is now to where you want it to go both effectively and efficiently.

          4. Goals Encourage You to Take Action

          This builds on the last benefit of goal setting. Not only does effective goal setting help you break down your larger goals into smaller, more manageable ones, but it also encourages you to actually begin taking action on those goals. After all, a plan is completely worthless if you aren’t willing to invest the effort required to execute it.

          Setting your goals and putting your plan in place motivates you to begin taking action towards achieving them. These goals give you something to plan and work towards. Essentially, they help propel you forward.

          What I like to do is write out and place my goals somewhere that I’ll regularly see them. This constantly serves as a reminder of my top priorities. It allows me to focus on taking small progressive actions towards achieving these goals daily.

          This ensures that I don’t fall into the trap of setting a goal, beginning to work towards it for a while, but then having my motivation fade resulting in me falling off track. This is exactly what many people see happen when it comes to their “New Year’s Resolutions.”

          If you want to learn about how to take action towards achieving your goal, here’s how: How To Take Action Towards Your Goals Right Now

          So, why is goal setting important? Because goal setting actually motivates you to stop thinking about your goals and actually get out there and achieve them!

          5. Goal Setting Helps You Continually Improve

          This is something that a lot of personal development and self-improvement writers talk about, continual improvement. For those of you who are not aware of the term, continual improvement is exactly what it sounds like — taking small steps towards improvement as frequently as you can to develop into the person you want to become.

          What’s the point in improving a little bit each day if you’re not improving in the areas that you want to improve in after all?

          The goals that you define for yourself will inevitably shape you into the person who you want to become. They’ll shape your character. Your goals can help you measure your progress as you strive for this type of development.

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          Essentially, having goals helps you determine where you started, where you are now, and how much further you need to go. In this manner, your goal setting can serve as milestones and benchmarks that help you determine how well you’re progressing towards your most important goals!

          So, why is goal setting important? Goal setting helps you make improvements each day that will slowly transition you into the person you want to become.

          6. Goal Setting Keeps You Accountable

          Not only does setting goals help you measure your progress, but it also is a means through which you can keep yourself accountable. Too many goals fail because they lack this crucial aspect of outlining accountability.

          For example, if I have the goal to do 50 push-ups, that’s great. Most people would support that goal. However, this goal lacks accountability. When do I want to accomplish this goal by and what steps do I take to get there? These are important questions that the original goal leaves unanswered.

          A much more descriptive and specific goal could be to do 50 push-ups within the next 3 months by starting at 5 push-ups, and then adding 5 each week. This goal outlines the deadline as well as the steps I’m going to take to achieve it. This plan will keep me accountable because if I fail to retain my progression schedule, I will know that I’m not going to achieve the goal on time.

          Additionally, it can serve as a marker helping to signify when something is impeding my progress that I may not have initially accounted for. This tells me that I need to re-evaluate what I’m doing and figure out what adjustments I can make to facilitate my success.

          So, why is goal setting important? Setting goals is key to keeping ourselves accountable and on-track towards accomplishing our goals according to the schedules and deadlines we set for ourselves.

          7. Goals Make You Feel Good

          Trust me, the progress you feel as you set and achieve goals can become super motivating and super addicting (in a good way)! The dopamine release you get from achieving your goals is like a little reward for our brains that continually motivates us to try and hit that next goal!

          Having some clearly defined goals will help you to feel better about yourself and your life in general, especially when you stick to those goals, actively work towards achieving them, and end up accomplishing and surpassing your initial expectations. I’m not the oldest book on the shelf myself, but I can attest that there are not many feelings quite like the one you experience when you truly get on a roll!

          Additionally, our goals give us an endpoint to shoot for. Rather than progress for progress’s sake, you can actually see where you’re heading! That’s so much more rewarding. Think about a long car trip as a kid. You ask “if you’re there yet?” ever 20 minutes. It seems like the drive drags on forever.

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          If you don’t know where you’re going, you risk the journey becoming tedious. It doesn’t tend to be much fun wandering around aimlessly. Goals make us feel good about where we’re directing ourselves.

          So, why is goal setting important? Because setting goals and accomplishing them plain and simply make us feel better about ourselves and our lives!

          8. Goals Help You Live Your Best Life

          I’ve talked a lot in this article about how goal setting helps us progress towards our top priorities and live the way we truly want to live. So I think it’s fit to end the article with this goal because, in the end, I feel it’s the most important one.

          Setting your goals and clearly defining what they mean to you will help you live a life that is tailored to your beliefs and values. Your life will become directed towards the things that you most want to achieve.

          Life is a tricky game and only in very rare circumstances are things handed to us on a silver platter. Often it takes a great degree of work, planning, and effortful execution of both.

          There is no point clinging on to things in your life if they don’t bring you happiness or help you accomplish something that, in some way, aligns with your goals.

          Simply put, setting goals helps us live a life that allows us to pursue the challenges and rewards that we truly want to achieve.

          So, why is goal setting important? Because our time is always limited, and setting clearly defined goals can help ensure that you make the most of your life and live to the fullest! Find out more here: How to Use SMART Goal to Become Highly Successful in Life

          Final Thoughts

          These are just a few of the benefits of goal setting that outline why it truly is so important. If you take a moment or two, I bet that you can even think of a few more benefits yourself that you could add to this list.

          If I could leave you with something, it would be this:

          Goal setting has the potential to take us to some amazing places in life because we all have talent and ambitions. To achieve your biggest dreams, you need to be willing to sit down and create a life design uniquely tailored to you that will help you achieve them!

          More Tips About Goals Setting

          Featured photo credit: Unsplash via unsplash.com

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