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10 Ways To Have Quality Sleep That You Probably Don’t Know

10 Ways To Have Quality Sleep That You Probably Don’t Know
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You probably spend 25-40% of your life sleeping. During that time your brain and body are busy overseeing biological maintenance that will enable you to reach your full potential.

Many of us, however, perceive sleeping as a waste of time and try to limit it as much as possible. This impacts our long term functioning. Here are some hints on how to improve the quality of one of the most basic necessities in life.

1. Make quality sleep a priority.

There are countless demands nowadays that make our life busy, and the easiest time to cut is sleep. However, to improve its quality you need to make it a priority. It won’t happen overnight and it won’t happen if you don’t perceive it as an important factor of the quality of your life. The first step to have quality sleep is to put it close to the top of your priority list. You can also start building positive habits around your dreaming.

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2. Build a quality sleep environment.

In most articles about quality sleep, you will find the usual set of rules, such as keeping your bedroom dark and quiet, having a comfortable bed, keeping the temperature low, avoiding caffeine and alcohol before bedtime, avoiding TV etc. Let’s just mention it all once – these things are very important and it really matters for your relaxing bedtime routine!

3. Observe and experiment.

Everyone is different and this is why observing yourself is so important to have quality sleep. Start a diary. Install an application on your mobile phone for sleep tracking. Try experimenting with your pre-sleep routine, timing, exercises, room temperature, and sleep length to see what works best for you. If you make it fun set of experiments, you will soon find your own, natural style and not “one fits all” solution.

4. Don’t nap for too long

Napping is actually very healthy if you do it right. There is just one rule: keep it under 25 minutes, where 10-15 minutes is best.

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Sleep unfolds in a series of recurring sleep stages: N1 (transition to sleep, usually few minutes), N2 (light sleep, usually 10-25 minutes), N3 (deep sleep, usually 20-40 minutes), REM (rapid eye movement) and then the cycle repeats itself.  The average length of the first sleep cycle is usually between 70 and 100 minutes and later cycles are about 90 to 120 minutes.

The worst thing you can do is to take a nap to enter the deep sleep and then be woken up in the middle of it. You will probably feel much worse after the nap than before! Understanding your sleep cycle is also important for experimenting, because you can plan your alarm time based on the sleep length, rather than specific hour. You can also try installing an application that analyzes your sleep patterns and tries to wake you up when you should feel relaxed the most, or invest in a special device like Jawbone UP or Fitbit One.

5. Expose yourself to light wisely.

Light exposure controls melatonin, which is a naturally occurring hormone that regulates your sleep-wake cycle. If you have problems getting up early, try exposing yourself to strong light in the morning and use dimmed light and sunglasses in the evenings. You may also like to rearrange your space to let as much light in as possible.  Spend more time outside during daylight, avoid computer, TV and backlit devices at night. The opposite will also work if you want to stay awake in the evenings – just avoid the light in the morning and expose yourself to it in the evenings.

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6. Establish a pre-sleep routine.

Establishing a pre-sleep routine can prepare you mentally for the next few hours and your body will feel it. The whole day could be crazy, but if you regularly take a short shower, make few physical and breath exercises and then go to bed, your body will start relaxing during the first moments of your shower, a long time before you are actually ready to sleep.

7. Anticipate wake-up.

Have you ever tried to wake up early in the morning to catch a flight or bus? Your sleep was probably quite short and yet the morning was energized. It is all in your head. When you anticipate wake-up and there is something important waiting for you in the morning, your energy level will be much higher. Plan a quick activity or task early in the morning that will help you achieve quality sleep.

8. Boost your morning.

Music, dance and fun will greatly help you wake up. They are very powerful mood-enhancing tools that will determine your morning state of mind. Try your best tunes, few crazy moves and some good set of jokes that will pump your blood full of positive energy to your whole body. First few moments during the day will impact the way you think about your sleep.

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9. Exercise during the day.

The worst thing that can happen when you want to go to sleep is that your mind is worried and tired, but your body has not exercised that much during the day. Physical activity is so important for your health! By exercising for as little as 30 minutes a day, you can have quality sleep, reduce your risk of heart disease and many more.

10. Take a sleep vacation from time to time.

Life is life, we don’t always sleep as much as we should and over time, we tend to create something called “sleep debt,” which is simply a cumulative effect of not getting enough sleep. Sleep debt is dangerous, resulting in impaired memory, concentration, and motor skills. Your immune system and healing process also suffer. This is why from time to time, you should take a sleep vacation and return to your quality sleep. You simply have to pay your debt back before your organism asks for it!

Sleep affects many aspects of our life. Having a quality sleep is very important to have a quality life.
If you have your own best ways to have quality sleep, share them with me!

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More by this author

Piotr Nabielec

Author, CEO, Consultant

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Last Updated on July 12, 2021

100 Incredible Life Hacks That Make Life So Much Easier

100 Incredible Life Hacks That Make Life So Much Easier
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Want to learn some quick and easy life hacks that are easy to do, low cost and saves you time?

By tweaking little things in your daily life, it can make your life much more convenient!

Here’re 100 of the most practical life hacks so you can just pick up any of them right away!

83 tie a small piece of bright colored fabric

    84 write random letter

      85 use a rubberband

        86 dorm smell bad

          87 lean your phone on your sunglassess

            89 how to waterproof your shoes

              90 take a picture of the name card

                91 iron inside out

                  92 old newspaper

                    93 tumble try shoes

                      keep a card like this

                        SONY DSC

                          94 soap bar

                            95 make a hole

                              96 drop the battery

                                97 use a coozie

                                  98 when taking a picture

                                    use a clean dust pan

                                      try a pants hanger

                                        use your cellphone light

                                          use a spring from an old pen

                                            quick and easy iphone speaker

                                              user binder clips

                                                wrap a wet paper towel around your beverage

                                                  put pancake mix in a ketchup bottle

                                                    clean out an old lotion bottle for your beach

                                                      use a muffin tin to serve condiments at a bbq

                                                        doritos are great for kindling

                                                          use nail polish to identify different keys

                                                            use a hanging shoe rack to store cleaning supplies

                                                              freeze grapes to chill white wine without

                                                                use paper clips to organize your cables

                                                                  almost finished your jar of nutella

                                                                    sick of having a box full of tangled

                                                                      unroll the rim to increase the capacity

                                                                        cut open toilet paper rolls and use as a cuff

                                                                          remove the stem from strawberries

                                                                            turn an old bottle into a simple little cord holder

                                                                              for iced coffee and iced cappuccino, use frozen coffee cubes

                                                                                how to fold a fitted bed sheet

                                                                                  tired of snoozing past your alarm

                                                                                    place a rubber band around an open paint can to wipe your brush on

                                                                                      ut a wooden spoon across a boiling pot

                                                                                        use bread clips to save flip-flops

                                                                                          take pictures of friends holding items

                                                                                            how i always know which headphone is the left one

                                                                                              put a stocking over the end of a vacuum

                                                                                                How to make sure you drink enough water

                                                                                                  user a can opener to open blister

                                                                                                    good sandwich guide

                                                                                                      turn your muffin pans upside down

                                                                                                        50 pounds of groceries and living on the 5th floor

                                                                                                          the right way to make a blt

                                                                                                            add one teaspoon of baking soda

                                                                                                              38

                                                                                                                hair straighteners equals to collar irons

                                                                                                                  stack your clothes vertically to see them all

                                                                                                                    the right way to make cookies in the summer

                                                                                                                      how to clean a blender

                                                                                                                        the right way to eat a popsicle

                                                                                                                          use bread clips to label and organize power cords

                                                                                                                            to get the built up residue off of your shower head

                                                                                                                              user a hair clip to orgainize long wires

                                                                                                                                a frozen saturated sponge in a bag

                                                                                                                                  rub stuck zipper teeth with a graphite pencil

                                                                                                                                    use a soda pop tab

                                                                                                                                      50

                                                                                                                                        51 How to multiply large numbers in your head.

                                                                                                                                          52 How to open a bottle if you dont have a corkscrew.

                                                                                                                                            rub a walnut on damaged wooden furniture

                                                                                                                                              kids fall out of bed

                                                                                                                                                use toothpaste to clear up hazy car

                                                                                                                                                  58

                                                                                                                                                    59 keep pizza out while driving home

                                                                                                                                                      60 put your straw through the tab to keep it from rising

                                                                                                                                                        hold oreos with a fork so your fingers

                                                                                                                                                          Never lose your remotes again

                                                                                                                                                            hiding your emergency money

                                                                                                                                                              use a bread tab to hold your spot on a roll

                                                                                                                                                                if you are at a hotel and run out of chargers

                                                                                                                                                                  keep a square of cardboard in a ziplock bag

                                                                                                                                                                    If you need to pee or smoke at a bar

                                                                                                                                                                      drill holes in the bottom of your garbage

                                                                                                                                                                        use an accented letter as your passcode

                                                                                                                                                                          use a squeeze ketchup bottle top with your shopvac

                                                                                                                                                                            do something unusual when locking the door

                                                                                                                                                                              when heating leftovers space out a circle in the middle

                                                                                                                                                                                dont burn yourself in those hard to reach candles

                                                                                                                                                                                  put a small amount of water in a glass when you microwave your pizza

                                                                                                                                                                                    75 use a piece of paper to organize

                                                                                                                                                                                      use half a pool noodle

                                                                                                                                                                                        pencil case to store cables

                                                                                                                                                                                          78 clothespin to hold nail

                                                                                                                                                                                            79 make blts

                                                                                                                                                                                              80 take a picture of your fridge

                                                                                                                                                                                                81 fill plastic water bottles

                                                                                                                                                                                                  82 right ways to eat chips

                                                                                                                                                                                                    99 if your plug keeps failing

                                                                                                                                                                                                      100 put the banana on the wire

                                                                                                                                                                                                        88 before you throw away a post it

                                                                                                                                                                                                          Source: Reddit LifeProTips

                                                                                                                                                                                                          There you go, 100 awesome life hacks that you can try right now to make your life a lot easier!

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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

                                                                                                                                                                                                          20 Popular Life Hacks From the Internet Debunked (or Verified)

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