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10 Simple Ways To Get You Better Sleep Tonight

10 Simple Ways To Get You Better Sleep Tonight

Sleep is one of the most influential things in our lives. It dictates how we feel, how we act, and it even affects our health. We spend about a third of our lives asleep. So how do we make sure we’re getting better sleep?

You may also be interested in: 10 Ways to Have Quality Sleep That You Probably Don’t Know

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1. Make your bedroom feel calm and comfortable.

The color blue is recommended for bedroom walls. Avoid painting your walls bright, electric colors, as this is jarring and can stand out too much in the dark. Make sure your room is a comfortable temperature when including things like sleepwear and bedding. A too-hot or too-cold room can leave you tossing and turning in the night.

2. Get rid of the clutter.

Messy rooms can be distracting, which can lead to less restful sleep. Consider tucking away any loose items on your floor or furniture to make your space more sleep-friendly.

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3. Take naps.

Naps can really help get you through the day. Just make sure that your naps aren’t too long, lest you feel wide awake come bedtime. The recommended length of a nap is 15 to 20 minutes. This allows the brain to rest and recharge without tinkering with the brain’s sleep cycle.

4. Make sure you’re on a consistent sleep schedule.

Good sleeping habits are key to getting a better night’s rest. Setting an alarm can do wonders for getting on a consistent schedule. Wake up at the same time every morning, and try to go to bed at the same time every night. This way, you’ll eventually feel tired when it’s time to go to bed, and wide awake during the day.

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5. Soak up some sun.

Sunlight helps your body produce melatonin, which aids in sleeping soundly at night. It can also help wake you up in the morning. Artificial light found indoors can make you drowsy, so try to recharge during the day by getting some sun. This allows you to fight daytime drowsiness and will leave you sleepy only when it’s time for bed later in the day.

6. Consider cutting down on caffeine.

Caffeine may give you the pep you need to get your day going, but it can affect the brain for up to twelve hours after consumption. So if you’re constantly reaching for a cup of coffee throughout the day, it might be hurting your sleep cycle long after the buzz dies down.

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7. Boost your melatonin production at night.

Avoid bright lights close to bedtime. Turn off the television, and consider swapping the light bulbs in your bedroom for lower wattage bulbs. If you need to get up in the middle of the night, avoid turning on any overhead lights, as this can make it harder to go back to sleep. If safety is an issue, consider carrying a small light with you when moving around in the dark.

8. Exercise and eat right.

Exercise can help regulate your body’s sleep cycle. People with better health, generally, sleep more soundly and get better quality sleep than those with health problems. Consider cutting back on big meals before bed. It is good to avoid drinking alcohol before bed, too, as this can cause drowsiness the following day.

9. De-stress before bed.

Distance yourself from work or chores as it gets closer to bedtime. Too much anxiety over things like to-do lists can leave you restless throughout the night. Try to keep work and sleep as separate as possible. Your bedroom should feel like a calm, stress-free place, so leave work in another room.

10. Keep a nighttime routine.

Maintaining a routine before going to bed will help to signal your body that it is time to go to sleep. Consider reading or knitting, as these are calming, repetitive activities. You’ll be drifting off in no time.

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Maggie Heath

Maggie is a passionate writer who blogs about communication and lifestyle on Lifehack.

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Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

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    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

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    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

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    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

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    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

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