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10 Unconventional (But Great) Sleeping Tips You’ve Probably Never Heard

10 Unconventional (But Great) Sleeping Tips You’ve Probably Never Heard

Increasingly, science is showing that sleep is a basic building block for sustaining life and that sleep, like digestion, respiration and meaningful relationships, is one of the most important processes for the human body. During sleep the body heals, grows, and replenishes itself so that people can thrive with abundant, vibrant lives.

When we are children, sleep comes very naturally. The body demands it and it occurs. Children can sleep in almost any circumstance—driving in a car, with a TV on in the next room, with the dog barking. Children, teens and even young adults fall easily into sleep providing their circadian rhythm has not been disrupted. Unfortunately for adults, sleep is too often an elusive state that escapes us, causing a myriad of problems with health, happiness and productivity.

Sleep issues can arise for many different reasons, and for different reasons at different times in one’s life. Physical or emotional stress, changes in schedules and routines, dietary changes and disruptions to our natural circadian rhythm are the most common reasons that sleep problems arise. Unfortunately, when sleep problems do develop, they can become the norm rather than the exception for many people, and reversing these patterns takes some time and effort.

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Next time you’re struggling with sleep, experiment with any of the following 10 unconventional but great sleeping tips to determine what will work best for you:

1. Strategize Your Day Plan

Plan your day as closely as you can so that you follow the same pattern and routine each day. Although this may sound boring, as it lacks spontaneity, when it comes to improving your sleep, your body thrives on daily rhythms and schedules. Wake up and go to sleep at the same time and try to have your meals at the same time as well. This will allow your body, hormones and other brain chemicals to function optimally, and this will allow your body to produce the hormones needed to fall and stay asleep.

2. Move Your Body Daily

Exercise has numerous benefits, and research finds new benefits every day. Regular exercise improves heart health and blood pressure, builds bone and muscle, helps combat stress and muscle tension, improves mood, and improves sleep. Exercise helps you sleep sounder and longer and feel more awake during the day.

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When engaging in physical activity, it’s important that you choose activities that resonate with you and bring you happiness while participating. If you love dancing, try a Zumba class, if you like being outside, try running, cycling or skating. An additional benefit to exercising outside is exposure to sunshine. Twenty minutes per day of sunshine helps produce vitamin D, an important vitamin to your overall health and hormonal system. Also consider the time of day you are engaging in physical activity. Earlier in the day is better when it comes to sleep. Exercise excites the body and creates new energy, when you do this too close to bed time it could interfere with sleep.

3. Sleep Naked

The body naturally cools down as it produces melatonin and prepares the body for rest. Among other things, this process requires the body temperature to drop. When you sleep with heavy pajamas and blankets, the body has a difficult time lowering your temperature and this will wake you up. Try sleeping naked in good quality, comfortable sheets, and keep the temperature down in your bedroom.

4. Understand You Have a Circadian Rhythm

The body’s system and functions are based on rhythms. Humans have a circadian rhythm and a circannual rhythm. These rhythms control many things. The circadian rhythm—our daily time clock—is particularly important when it comes to sleep. Hormones provide signals to the body all day and all night long that control sleep and eating patterns. For this rhythm to function optimally, there are environmental components we can control to support this important process. When your sleep is compromised by work or stress, for example, you will lose this rhythm and re-establishing it can be difficult.

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5. Turn Off Your Screens

Your circadian rhythm is strongly signaled by light. The bright light of the morning produces certain hormones and signals and the darkness of the evening and night produce others. The access to 24-hour lighting has largely influenced our exposure to light and therefore our daily rhythms. The one key thing you can do is limit your exposure to light in the evening, particularly the light emitted by TVs and computers. The light produced by these devices significantly interferes with the production of melatonin, the sleep hormone produced in the pituitary gland that signals sleep to the body. It’s crucial that the amount of light the body is exposed to decreases slowly over the course of the evening. Ideally, you would turn off all screens one to two hours before you’d like to sleep.

6. Do Something Relaxing

Avoid activity that is too stimulating in the evening. The brain is wired to respond to your physical and emotional needs at any time of day. When you engage in stimulating activity such as a dramatic TV program, a heated discussion with a family member, or work-related emailing, your brain’s awareness is heightened and bringing yourself down from that will take time. Avoid that by winding down. Have a cut-off time, perhaps one to two hours before bed, in which you will not engage in anything too stimulating. Make this a daily practice and tell the people you live with that it’s a goal you have. Try something relaxing like reading a book, meditation or gentle stretching.

7. Have Sex

After a day of work, commuting and children, the last thing many people want to consider is sex. But there are many health benefits to having sex, including better sleep. Weekday sex can be a simple quickie if time and energy are concerns, and that too will provide benefit. You’ll fall asleep faster after orgasm and there’s good reason for that. The hormone prolactin is released after orgasm. Prolactin is responsible for feelings of relaxation and sleepiness. As well, following orgasm, the body produces oxytocin, the feel-good hormone that reduces stress and helps us bond with others, so the benefit extends to your relationship and your overall health.

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8. Watch Your Food Intake

The body is sensitive to all of the things you do to it, expect of it and feel throughout the day. Food digestion is a key function of the body that influences many things, including sleep. Keep your consumption of caffeinated beverages, including coffee, to a minimum and consume them before 3 p.m. if possible. Caffeine is very stimulating and interferes with the hormones required to relax the body and produce sleep.

Also, consider the type of food you’re eating. Having simple carbs in the evening has a relaxing effect on many people and helps with relaxation and sleep. Keep in mind how close you’re eating to bedtime. Ideally, you should stop eating three hours before bed. Digestion requires a lot of energy and time. If the body is busy digesting your last meal, you will have problems falling and staying asleep. Give your body the break it needs during the night to heal and repair you by allowing it to be free of the job of digesting food.

9. Drink Calming Tea After A Warm Bath

Magnesium is a mineral responsible for many functions in the body. One of its most important functions is calming muscles. By adding magnesium to a warm bath with some essential oil, you will be able to relax and drift into a deep sleep. Having a cup of herbal tea in the evening is calming and when done regularly (like turning off screens, taking a bath or reading a book), functions as an important signal to the brain and body that time for rest is near, allowing the required systems to begin their work. Chamomile tea has long been thought to be a helpful sleep aid. There are many companies producing blends that help relax the body and aid with sleep.

10. Keep Your Room Dark

Even the smallest amount of light hitting the eyelid (some research says the size of a pinhole will do it) can interfere with the production of melatonin, which would result in poor quality sleep or lack of sleep. Keeping your room both dark and cool have been shown to be imperative in regulating sleep. Invest in blackout curtains to ensure that your room is dark all night. Turn off and block the light from all electronic appliances, such as clock radios and cell phones. Better yet, remove them from your bedroom if possible. If blocking out the light is problematic, purchase a soft eye-mask that you can wear comfortably throughout the night.

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Last Updated on August 20, 2019

How to Control Your Thoughts and Be the Master of Your Mind

How to Control Your Thoughts and Be the Master of Your Mind

Your mind is the most powerful tool you have for the creation of good in your life, but if not used correctly, can also be the most destructive force in your life.

Your mind, more specifically, your thoughts, affect your perception and therefore, your interpretation of reality. (And here’s Why Your Perception Is Your Reality.)

I have heard that the average person thinks around 70,000 thoughts a day. That’s a lot, especially if they are unproductive, self-abusive and just a general waste of energy.

You can let your thoughts run amok, but why would you? It is your mind, your thoughts; isn’t it time to take your power back? Isn’t it time to take control?

Choose to be the person who is actively, consciously thinking your thoughts. Become the master of your mind.

When you change your thoughts, you will change your feelings as well, and you will also eliminate the triggers that set off those feelings. Both of these outcomes provide you with a greater level of peace in your mind.

I currently have few thoughts that are not of my own choosing or a response from my reprogramming. I am the master of my mind, so now my mind is quite peaceful. Yours can be too!

Who Is Thinking My Thoughts?

Before you can become the master of your mind, you must recognize that you are currently at the mercy of several unwanted “squatters” living in your mind, and they are in charge of your thoughts. If you want to be the boss of them, you must know who they are and what their motivation is, and then you can take charge and evict them.

Here are four of the “squatters” in your head that create the most unhealthy and unproductive thoughts:

1. The Inner Critic

This is your constant abuser who is often a conglomeration of:

  • Other people’s words; many times your parents.
  • Thoughts you have created based on your own or other peoples expectations.
  • Comparing yourself to other people, including those in the media.
  • The things you told yourself as a result of painful experiences such as betrayal and rejection. Your interpretation creates your self-doubt and self-blame, which are most likely undeserved in cases of rejection and betrayal.

The Inner Critic is motivated by pain, low self-esteem, lack of self-acceptance and lack of self-love.

Why else would this person abuse you? And since this person is actually you– why else would you abuse yourself? Why would you let anyone treat you this badly?

2. The Worrier

This person lives in the future; in the world of “what ifs.”

The Worrier is motivated by fear which is often irrational and with no basis for it. Occasionally, this person is motivated by fear that what happened in the past will happen again.

3. The Reactor or Trouble-Maker

This is the one that triggers anger, frustration and pain. These triggers stem from unhealed wounds of the past. Any experience that is even closely related to a past wound will set him off.

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This person can be set off by words or feelings, and can even be set off by sounds and smells.

The Reactor has no real motivation and has poor impulse control and is run by past programming that no longer serves you, if it ever did.

4. The Sleep Depriver

This can be a combination of any number of different squatters including the inner planner, the rehasher, and the ruminator, along with the inner critic and the worrier.

The Sleep Depriver’s motivation can be:

  • As a reaction to silence, which he fights against
  • Taking care of the business you neglected during the day
  • Self-doubt, low self-esteem, insecurity and generalized anxiety
  • As listed above for the inner critic and worrier

How can you control these squatters?

How to Master Your Mind

You are the thinker and the observer of your thoughts. You must pay attention to your thoughts so you can identify “who” is running the show; this will determine which technique you will want to use.

Begin each day with the intention of paying attention to your thoughts and catching yourself when you are thinking undesirable thoughts.

There are two ways to control your thoughts:

  • Technique A – Interrupt and replace them
  • Technique B – Eliminate them altogether

This second option is what is known as peace of mind!

The technique of interrupting and replacing is a means of reprogramming your subconscious mind. Eventually, the replacement thoughts will become the “go to” thoughts in the applicable situations.

Use Technique A with the Inner Critic and Worrier; and Technique B with the Reactor and Sleep Depriver.

For the Inner Critic

When you catch yourself thinking something negative about yourself (calling yourself names, disrespecting yourself, or berating yourself), interrupt it.

You can yell (in your mind), “Stop! No!” or, “Enough! I’m in control now.” Then, whatever your negative thought was about yourself, replace it with an opposite or counter thought or an affirmation that begins with “I am.”

For example, if your thought is, “I’m such a loser,” you can replace it with, “I am a Divine Creation of the Universal Spirit. I am a perfect spiritual being learning to master the human experience. I am a being of energy, light, and matter. I am magnificent, brilliant, and beautiful. I love and approve of myself just as I am.”

You can also have a dialogue with yourself with the intention of discrediting the ‘voice’ that created the thought, if you know whose voice it is:

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“Just because so-and-so said I was a loser doesn’t make it true. It was his or her opinion, not a statement of fact. Or maybe they were joking and I took it seriously because I’m insecure.”

If you recognize that you have recurring self-critical thoughts, you can write out or pre-plan your counter thoughts or affirmation so you can be ready. This is the first squatter you should evict, forcefully, if necessary:

  • They rile up the Worrier.
  • The names you call yourself become triggers when called those names by others, so he also maintains the presence of the Reactor.
  • They are often present when you try to fall asleep so he perpetuates the Sleep Depriver.
  • They are a bully and is verbally and emotionally abusive.
  • They are the destroyer of self-esteem. They convince you that you’re not worthy. They’re a liar! In the interest of your self-worth, get them out!

Eliminate your worst critic and you will also diminish the presence of the other three squatters.

Replace them with your new best friends who support, encourage, and enhance your life. This is a presence you want in your mind.

For the Worrier

Prolonged anxiety is mentally, emotionally and physically unhealthy. It can have long-term health implications.

Fear initiates the fight or flight response, creates worry in the mind and creates anxiety in the body.

You should be able to recognize a “worry thought” immediately by how you feel. The physiological signs that the fight or flight response of fear has kicked in are:

  • Increased heart rate, blood pressure, or surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tense

Use the above stated method to interrupt any thought of worry and then replace it. But this time you will replace your thoughts of worry with thoughts of gratitude for the outcome you wish for.

If you believe in a higher power, this is the time to engage with it. Here is an example:

Instead of worrying about my loved ones traveling in bad weather, I say the following (I call it a prayer):

“Thank you great spirit for watching over _______. Thank you for watching over his/her car and keeping it safe, road-worthy, and free of maintenance issues without warning. Thank you for surrounding him/her with only safe, conscientious, and alert drivers. And thank you for keeping him/her safe, conscientious, and alert.”

Smile when you think about it or say it aloud, and phrase it in the present tense; both of these will help you feel it and possibly even start to believe it.

If you can visualize what you are praying for, the visualization will enhance the feeling so you will increase the impact in your vibrational field.

Now take a calming breath, slowly in through your nose, and slowly out through the mouth. Take as many as you like!

Replacing fearful thoughts with gratitude will decrease reactionary behavior, taking the steam out of the Reactor.

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For example:

If your child gets lost in the mall, the typical parental reaction that follows the fearful thoughts when finding them is to yell at them.

“I told you never to leave my sight.” This reaction just adds to the child’s fear level from being lost in the first place. Plus, it also teaches them that mom and/or dad will get mad when he or she makes a mistake, which may make them lie to you or not tell you things in the future.

Change those fearful thoughts when they happen:

“Thank You (your choice of Higher Power) for watching over my child and keeping him safe. Thank you for helping me find him soon.”

Then, when you see your child after this thought process, your only reaction will be gratitude, and that seems like a better alternative for all people involved.

For the Trouble-Maker, Reactor or Over-Reactor

Permanently eliminating this squatter will take a bit more attention and reflection after the fact to identify and heal the causes of the triggers; but until then, you can prevent the Reactor from getting out of control by initiating conscious breathing as soon as you recognize his presence.

The Reactor’s thoughts or feelings activate the fight or flight response just like with the Worrier. The physiological signs of his presence will be the same. With a little attention, you should be able to tell the difference between anxiety, anger, frustration, or pain:

  • Increased heart rate and blood pressure; surge of adrenaline
  • Shallow breathing or breathlessness
  • Muscles tension

I’m sure you’ve heard the suggestion to count to ten when you get angry—well, you can make those ten seconds much more productive if you are breathing consciously during that time.

Conscious breathing is as simple as it sounds; just be conscious of your breathing. Pay attention to the air going in and coming out.

Breathe in through your nose:

  • Feel the air entering your nostrils.
  • Feel your lungs filling and expanding.
  • Focus on your belly rising.

Breathe out through your nose:

  • Feel your lungs emptying.
  • Focus on your belly falling.
  • Feel the air exiting your nostrils.

Do this for as long as you like. Leave the situation if you want. This gives the adrenaline time to normalize.

Now you can address the situation with a calmer, more rational perspective and avoid damaging behavior.

One of the troubles this squatter causes is that it adds to the sleep depriver’s issues. By evicting, or at least controlling the Reactor, you will decrease reactionary behavior, which will decrease the need for the rehashing and ruminating that may keep you from falling asleep.

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Master your mind and stop the Reactor from bringing stress to you and your relationships!

For the Sleep Depriver

(They’re made up of the Inner Planner, the Rehasher and the Ruminator, along with the Inner Critic and the Worrier.)

I was plagued with a very common problem: not being able to turn off my mind at bedtime. This inability prevented me from falling asleep and thus, getting a restful and restorative night’s sleep.

Here’s how I mastered my mind and evicted the Sleep Depriver and all his cronies.

  1. I started by focusing on my breathing—paying attention to the rise and fall of my belly—but that didn’t keep the thoughts out for long. (Actually, I now start with checking my at-rest mouth position to keep me from clenching.)
  2. Then I came up with replacement strategy that eliminated uncontrolled thinking—imagining the word in while breathing in and thinking the word out when breathing out. I would (and do) elongate the word to match the length of my breath.

When I catch myself thinking, I shift back to in, out. With this technique, I am still thinking, sort of, but the wheels are no longer spinning out of control. I am in control of my mind and I choose quiet.

From the first time I tried this method I started to yawn after only a few cycles and am usually asleep within ten minutes.

For really difficult nights, I add an increase of attention by holding my eyes in a looking-up position (Closed, of course!). Sometimes I try to look toward my third eye but that really hurts my eyes.

If you have trouble falling asleep because you can’t shut off your mind, I strongly recommend you try this technique. I still use it every night. You can start sleeping better tonight!

You can also use this technique any time you want to:

  • Fall back to sleep if you wake up too soon.
  • Shut down your thinking.
  • Calm your feelings.
  • Simply focus on the present moment. 

The Bottom Line

Your mind is a tool, and like any other tool, it can be used for constructive purposes or for destructive purposes.

You can allow your mind to be occupied by unwanted, undesirable and destructive tenants, or you can choose desirable tenants like peace, gratitude, compassion, love, and joy.

Your mind can become your best friend, your biggest supporter, and someone you can count on to be there and encourage you. The choice is yours!

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Featured photo credit: Priscilla Du Preez via unsplash.com

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