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10 Things You Haven’t Tried To Sleep Better

10 Things You Haven’t Tried To Sleep Better

Most of us need to sleep better. Chronic lack of sleep can lead to anxiety, depression, cardiovascular disease and even cancer. The World Health Organization has even listed night work as a carcinogen.

Most people need 7–9 hours of sleep each night. When you get enough sleep, your body is able to physically and mentally recover from your day, so that you are able to face tomorrow with vigor and zest.

It’s up to you to do everything in your power to ensure you improve your sleep. Here are my top ten tips for better sleep.

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1. Have a regular sleep and wake cycle.

If you go to bed and get up at the same time every day, you will train your body to have a regular sleep and wake cycle. If you are going to bed at different times and getting up early during the week while sleeping in at the weekend, your body doesn’t know what to do. With a regular sleep/wake cycle, your body will adapt and you will have more energy in the mornings.

2. Exercise regularly.

Regular exercise burns off all your excess energy, meaning you will feel more rested in the evening. Experiment with your exercise times. Some people feel energized after exercise and can’t sleep straight away and some people are OK with exercise before bed. Try exercising in the morning and evening and see what works best for you.

3. Include regular stretching.

If your muscles and joints are sore from either lots of exercise, or not enough exercise, you may feel uncomfortable in bed. Add some stretching or even some light yoga in the evenings before bed time to help loosen your muscles and unwind from the day.

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4. Focus on your breathing.

If you are the type to toss and turn for a long time, try this simple exercise: lie on your back with your arms by your sides. Take a long full breath in and exhale slowly. Feel the air enter and leave your lungs. Repeat 10 times. By the time you get to 5 or 6 you should be feeling very relaxed, and maybe you will even have fallen asleep by then.

5. Accept your worries.

If your worries are keeping you awake at night, remember that it is OK and perfectly normal to have worries and concerns. Accept that this is normal, and it is OK to forget about them while you go to sleep.

6. Write tomorrow’s to-do list tonight.

If you have a long list of worries or things you need to do, don’t wait until tomorrow to take action. Before you go to bed, write a list of your most important tasks to do tomorrow. Once you have gotten these thoughts on paper, and you are mentally prepared for tomorrow, your mind will know it can rest now and you can get some sleep. Keep a pen and paper by your bed if you think of things in the middle of the night.

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7. Reduce caffeine intake.

We all know that we should reduce our caffeine intake in the afternoon so that it doesn’t keep us awake. Unfortunately some of us need to reduce it further or eliminate it altogether. Some people metabolize caffeine quickly. If you are one of these lucky people, then simply stop drinking caffeine after 3pm and it shouldn’t affect your sleep. Other people metabolize caffeine slowly. If you suspect you might be one of those people, try eliminating caffeine completely. Or if you can’t do that, don’t drink it after 10am.

8. Dim your lights.

Bright lights tell our brain that it is day time and we should be awake. When it gets dark outside, then you should also make it darker in your house. Have less lights on in the house, or dim them if you can. This will tell your brain that it is night time and it’s time to wind down and go to sleep soon.

9. Switch off electronic media.

The blue light that emits from televisions, computer screens, tablets and phone screens also tells our brain to stay awake. An hour or two before bed, it’s time to switch off your electronics. Spend this time with your family or read a good book. If you must use your electronics, purchase a blue light screen filter for your gadgets.

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10. Keep your bedroom sacred.

Your bedroom is for two things only: sleep and sex. If you use your laptop in bed, or your phone, or if you watch television in bed, then you are signalling to your brain that bed time is not necessarily sleep time. Train your brain to accept that bed time is for sleep and sex only. This is training your brain to relax in bed, so you will sleep better.

Now you are armed with some of the best tips for getting better sleep. Try one at a time, or try them all at once. Better sleep = Better health.

Featured photo credit: Supermoon 2013 Over NYC / Bob Jagendorf via flickr.com

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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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