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 March 13, 2019
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.
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.
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.
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.
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.
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.
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
- How to Get Out of a Rut and Start Living the Life You Desire
- Feeling So Stuck in Life That You’re About to Give Up? Help is Here!
- How to Get Unstuck in Life and Live a More Fulfilling Life
- How to Get Motivated and Be Happy Every Day When You Wake Up
Featured photo credit: Joshua Earle via unsplash.com