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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 October 15, 2019

          How To Be Successful In Life? 13 Tips From The Most Successful People

          How To Be Successful In Life? 13 Tips From The Most Successful People

          What is success to you? How to be successful in life?

          To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

          All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

          There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

          With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

          What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

          1. Think Big

            From Michelangelo Buonarroti, Great Renaissance Artist:

            “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

            There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

            Imagine then, if he decided not to work as an artist.

            Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

            Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
            Instead be ambitious.

            2. Find What You Love to Do and Do It

              From Oprah Winfrey, Media Mogul:

              “You know you are on the road to success if you would do your job and not be paid for it.”

              This is a good quote to remember and think about when you’re at work.

              Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

              If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

              Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

              Not sure what your passion is yet? You should learn about this Motivation Engine first.

              Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

              3. Learn How to Balance Life

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                From Phil Knight, CEO of Nike Inc.:

                “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

                All too often, people think that to be successful, they need to make the object of their success their life.

                If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

                However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

                If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

                In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

                To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

                4. Do Not Be Afraid of Failure

                  From Henry Ford, Founder of Ford Motors:

                  “Failure is simply the opportunity to begin again, this time more intelligently.”

                  There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

                  Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

                  His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

                  He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

                  Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

                  Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

                  If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

                  5. Have an Unwavering Resolution to Succeed

                    From Colonel Sanders, Founder of KFC:

                    “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

                    This, in many ways relates to the above quote about learning from your failures.

                    It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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                    If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

                    Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

                    6. Be a Person of Action

                      From Leonardo da Vinci, Renaissance Genius:

                      “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

                      Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

                      Think about it, picture someone like William Shakespeare:

                      When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

                      You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

                      All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

                      Applying this to you?

                      Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

                      7. Cultivate Positive Relationships

                        From Theodore Roosevelt, 26th President of America: “

                        The most important single ingredient in the formula of success is knowing how to get along with people.”

                        The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                        People liked them. They wanted them to do well.

                        This is key to good leadership.

                        It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                        But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                        What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                        As such, help people and they may help you; and be good to people, and they my be good to you.

                        8. Don’t Be Afraid of Introducing New Ideas

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                          From Mark Twain, Famed Author:

                          “A person with a new idea is a crank until the idea succeeds.”

                          It is an unfortunate truth that those with the boldest ideas are often disregarded.

                          Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                          If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                          9. Believe in Your Capacity to Succeed

                            From Walter Disney, Founder of Walt Disney Company:

                            “If you can dream it, you can do it.”

                            Success has to be something you can imagine yourself achieving.

                            It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                            Keep dreaming!

                            10. Always Maintain a Positive Mental Attitude

                              From Thomas Jefferson, 3rd President of America:

                              “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                              Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                              Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                              If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                              However with the wrong mindset of doubt, you’ll be much easier to stop.

                              11. Don’t Let Discouragement Stop You from Pressing On

                                From Abraham Lincoln, 16th President of America:

                                “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                                It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                                When surrounded by doubts, giving up can actually seem like a good idea.

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                                Don’t pay attention to the doubts. If you are discouraged, ignore it.

                                If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                                This is How Self Doubt Keeps You Stuck and How to Overcome It

                                12. Be Willing to Work Hard

                                  From JC Penny, Founder of JC Penney Inc.:

                                  “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                                  You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                                  Whichever way you frame it, they say one thing:

                                  True success comes from work.

                                  You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                                  Check out this article and you’ll understand Why Hard Work Beats Talent.

                                  13. Be Brave Enough to Follow Your Intuition

                                    From Steve Jobs, Co-founder of Apple Inc.:

                                    “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                                    In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                                    If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                                    It’s like how your body can detect danger even when things seem safe.

                                    Ultimately then, you need to trust your own instincts.

                                    Final Thoughts

                                    What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                                    Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                                    More to Help You Succeed in Life

                                    Featured photo credit: Ryan Wong via unsplash.com

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