I love sleep. My life has the tendency to fall apart when I’m awake, you know?
Falling asleep isn’t always a matter of relaxing and closing your eyes. Some nights, getting comfortable seems impossible. Luckily, there are ten easy things you can do to speed up how fast you’re snoozing after your head hits the pillow.
1. Keep a journal.
Writing in a journal before bedtime is a great way to get intrusive and distracting thoughts down on paper and out of your way. Anxieties in your journal are far easier to deal with than anxieties in your head. Writing down worrying thoughts is a time tested and effective way of dealing with them.
If you feel uncomfortable writing down what’s bothering you, start with a to-do list. By writing down everything you need to do the next day, you can focus on the task at hand: sleeping.Advertising
2. Sleep in the dark.
It might seem obvious, but a dark room is vital for falling asleep. Any light that your eyes are exposed to before bed impairs melatonin production in the brain. Melatonin is the hormone responsible for sleep.
If you don’t have complete control over the level of light in your room (maybe your roommate just doesn’t understand early-morning classes), consider using a sleep mask. Even if your room isn’t pitch black, a sleep mask will help eliminate unnecessary light.
3. Sleep in a quiet environment.
Unlike your eyes, which close blissfully as you float off to dreamland, ears stay wide open while you’re asleep. Sudden loud noises will wake you up, but quieter, distracting noise can also interrupt your snoozing.
Turning off the TV in the next room is the first step to eliminating extra noise. If you sleep in an area with a lot of noise (blame the neighbor’s party), try sleeping with earplugs or a white noise generator. Listening to music to relax and fall asleep can also work—just make sure the music will automatically stop after a certain time.
4. Get comfortable.
Being comfortable while you sleep has a serious impact on sleep quality. A good mattress will go a long way toward improving your rest and how long it takes to fall asleep.Advertising
Though most people have their own preference when it comes to the temperature they prefer to sleep in, a light chill will improve sleep quality, since the body experiences a drop in temperature and metabolic rate during sleep. A cold room will even make the blankets feel better, so try cracking a window next time you’re tossing and turning.
5. Make use of relaxing aromas.
Though your nose won’t channel as many distractions as your eyes and ears, the nasal passage is a direct route to the brain. Most smells won’t impair sleep, but preliminary research suggests certain aromas can help relax you and speed up the rate at which you fall asleep.
Lavender can be very relaxing. If your roommate’s dirty laundry is becoming difficult to deal with, try lavender aromatherapy.
6. Control your daily stress.
Step one, the nightly journal entry, is a good start to managing the stress of your day-to-day life. Jotting down concerns and anxieties before bed might help you relax, but if you’re not taking time during the day to reduce stress, you might be overwhelmed before you even get to bed.
Proper diet and exercise will help reduce daily stress. Many people enjoy meditation as a way to relieve stress. If you’re not willing to jump into mediation, try active relaxation. Take some time out of your day to sit or lay down comfortably and allow your mind to wander, away from the worries of work and school.Advertising
7. Time your coffee intake.
Caffeine’s ability to get you up and going in the morning will bite back when it’s time for bed. Even veteran coffee drinkers with a strong caffeine tolerance will have trouble falling asleep if too much caffeine is consumed before bed.
Caffeine is metabolized at different speeds in different people. If you’re not a frequent coffee drinker, give yourself at least eight hours between having a cup and your ideal bedtime. If you consider yourself used to coffee’s effects, try to make sure you’ll be up for at least five more hours before committing to a mug of the good stuff.
8. Rethink your diet.
You are what you eat, and what you eat will determine how well you sleep. A consistent lack of carbohydrates can impair sleep. This usually coincides with the bad mood that a lack of carbs brings. If you realize you’ve been trying to shake a grumpy feeling all day, you may also have trouble sleeping that night.
Carbs facilitate the production of serotonin, which the body uses to create melatonin. If you’re on a low-carb diet and are having trouble sleeping, try eating most of your carbs during dinner. This will provide you with enough to get through the night comfortably.
9. Treat your insomnia with melatonin.
You’ve tried all of the above, and you still find yourself staring at the ceiling for hours, unable to fall asleep, night after night. If your problem is specifically with falling asleep, supplementing melatonin can help.Advertising
Melatonin is safe and very effective at helping people fall asleep. To take melatonin, either supplement a 3mg time release capsule, or start with 500mcg capsules and find the lowest dose that helps you fall asleep. Be careful, taking too much can result in some serious morning grogginess.
10. Try other supplementation options.
Melatonin is the best option for reducing sleep latency (how long it takes to fall asleep), but if your problems concern sleep quality, you’ll need to look elsewhere. There are many sleep aid supplements on the market, but they will benefit the body in different ways.
Lemon balm (Melissa officinalis) is a popular sedative. It is not addictive, and helps calm hyperactive minds and intrusive thoughts. Glycine is a cheap and safe amino acid that can improve sleep quality when supplemented. If you wake up in the morning feeling like you need to roll over for another eight hours, glycine may help you get the most out of your night.
More things to know about sleep: 11 Sleep Habits of Successful People
Last Updated on August 6, 2018
10 Benefits of Deadlifts You Probably Never Knew
The Deadlift. It is the quintessential weightlifting exercise. According to David Robson, a bodybuilder, personal trainer and contributor to Bodybuilding.com,
“In my experience as an athlete, and based on the results witnessed by many of my personal training clients, the deadlift, if performed correctly, will build unparalleled mass while strengthening all the major muscles groups.
Yes, many will argue that the squat is the King of Exercises, and will contribute to more strength and size gains than any other exercise.
While it is true that the squat does rank as one of the best size builders (and on this basis alone should be included in everyone’s program), the deadlift, in my opinion, builds the upper and lower body like no other movement.”
The deadlift is done by simply grasping your free-weight bar (with as many weights as you can feasibly – not comfortably – lift) and lifting up until your standing up with the bar hanging in front of you, arms extended.
1. Increased Fat Burning
Alwyn Cosgrove, a personal trainer and fitness author, recently wrote about a study where: “Overweight subjects were assigned to three groups: diet-only, diet plus aerobics, diet plus aerobics plus weights. The diet group lost 14.6 pounds of fat in 12 weeks. The aerobic group lost only one more pound (15.6 pounds) than the diet group (training was three times a week starting at 30 minutes and progressing to 50 minutes over the 12 weeks).
The weight training group lost 21.1 pounds of fat (44% and 35% more than diet and aerobic only groups respectively). Basically, the addition of aerobic training didn’t result in any real world significant fat loss over dieting alone.”
Lifting weights and resistance training will burn more fat than just dieting or dieting with cardio exercise alone.
2. Better Posture
Deadlifting increases your core strength and adds to core stability, according to Robson. Deadlifting targets all of the muscles responsible for your posture and enables you to keep your back straighter during regular daily activities.
3. More Muscles Worked
The Deadlift works more muscles than any other exercise, including the squat. The lift engages all of the major muscle groups, according to exercise physiologist Kevin Farley. If you need to do one exercise, this is the one to do. The Deadlift works your lower and upper body, including your back muscles.
4. Increased Real Life Lift
When you do other lifting exercises, like a bench press, for example, you’re not doing anything you might really do in real life. When are you ever going to have the need to lay on your back and push something in the air — unless you’re giving your two-year-old “flying lessons.” The Deadlift develops the muscles you need to actually carry something, like a bucket of water, those heavy grocery bags or your neighbor’s dining room table.
5. It’s Safe
The Deadlift is one of the safest weightlifting exercises you can perform. You aren’t going to get pinned under the weight or have to worry about it pulling you over backwards. If you get into trouble, you can simply drop it…making for a loud bang, no doubt, but no damage. You also don’t have to have a spotter to perform this exercise.
6. Improved Grip Strength
According to Outlaw Fitness:
“Deadlifts are renowned for their ability to build massive amounts of grip strength, and for good reason. Your fingers are literally the only things connecting you to the weight of the bar. Your forearms have to work incredibly hard as you progress in weight to keep the bar from falling out of your hands. Subsequently your grip strength grows by leaps and bounds.”
7. Increases Hormones
Now don’t worry, these aren’t the hormones that will make you more emotional! Instead, by doing at least 8 to 10 repetitions of Deadlifts with significant weight, you can increase the amount of testosterone and growth hormone produced by your body.
Testosterone increases muscle growth and improves muscle repair while growth hormone, which is produced by your pituitary gland, promotes tissue healing, bone strength, muscle growth and fat loss.
8. Cheap and Easy
A lot of exercises require a lot of equipment, special shoes or whatever. Not the Deadlift. Just a bar with some weight. Pick it up. Simple. You can usually find freeweights and a bar at a thrift store – or being given away by a friend – making it even cheaper.
9. Increased Cardio
Believe it or not, doing 10 repetitions of Deadlifts will increase your cardiovascular ability. You might want to make sure you have somewhere to sit down when you’re done!
10. Prevents Injury
The Deadlift can help prevent injuries by increasing the strength of your muscles around critical tendons and ligaments. Supporting joints with strong muscles is crucial to preventing injury, especially in the hamstrings and lower back, according to Outlaw Fitness.
Featured photo credit: Unsplash via unsplash.com