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13 Things You Can Do To Help Yourself Fall Asleep

13 Things You Can Do To Help Yourself Fall Asleep

If you are having trouble falling asleep at night, it is could be due to lifestyle habits interfering with your sleep patterns. Here are 13 suggestions that you can easily put into practice. Once you find what works for you, you won’t have to take sleep aids or see a sleep specialist.

1. Always go to bed and wake up at the same time

Everybody knows about jet lag. Traveling across time zones upsets your body clock and sleep patterns get skewed. But when you go to bed at irregular hours and sleep late, you are also upsetting your sleep-wake cycle, albeit to a much lesser extent. Make sure you go to bed at the same time and get up at the same time. Avoid oversleeping when tired or because of a late night.

2. Time to get a new mattress

Most people never bother to change their mattresses very often. The result is that physical discomfort negatively impacts your sleep. Did you know that the average life expectancy for a mattress is only eight years? Choosing a new mattress can be tricky, as its comfort is very hard to judge in the shop. Ideally, one should lie on a new mattress for at least 10 minutes to get a true feeling for how it feels.

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3. Build in winding down time

Getting ready for bed means making sure there is a gradual transition from daytime frenetic activity to restful repose. Taking a warm bath helps you to relax. Some people do stretching. Switch off all electronic devices and turn down the lighting. Make reading a regular habit so that the body learns that sleep time is approaching. Some people like to use an audio podcast with music as this will not disturb their partners or other family members.

4. Ban electronics from the bedroom

If you use any electronic devices in the bedroom, you are asking for trouble. The blue light from screens tends to trick your brain into thinking that it is daylight again and this light tends to block the supply of melatonin, which induces sleep. The other problem is that once your brain starts to suffer from an information overload, it is going to go into overdrive. Some people insist on checking emails on their mobile devices while they lie in bed. A Nytol survey showed that 50% of Brits were addicted to checking their social media accounts and emails in bed.

5. Take some magnesium

Most people with sleep disturbances are suffering from a magnesium deficiency and they are not even aware of it! Typical symptoms are cold hands and feet, and excruciating leg cramps in the early morning. Magnesium is one of the essential minerals that help the Gamma-Amino Butyric Acid (GABA) receptors function. These block the glutamate and norepinephrine receptors which stimulate the brain so GABA may help the brain shut down. The recommended dose is between 400 and 500 milligrams (mg) before bed.

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6. Mental activities will help

When you cannot get to sleep, your mind may wander to thoughts of your insomnia, the causes and consequences, and how tired you will be in the morning. Start thinking about things which have absolutely nothing to do with your insomnia. Some of the following may work for you:

  • Do simple math, like counting backwards from 100.
  • Try going through the alphabet, thinking of a person’s name for each of the letters.
  • Visualize yourself in a beautiful, calm setting and picture yourself as you drift off.

7. Cut out stimulants before bed.

Most people have problems because of tea and coffee intake before bedtime. Alcohol can help you to get to sleep initially but you will be restless for the second half of the night. British researchers in one study published in the Alcoholism: Clinical & Experimental Research journal, found that alcohol upsets the thalamus area of the brain, which leads to disturbed sleep patterns. Cut out caffeine and alcohol well before evening to help yourself fall asleep faster.

8. Drink these before going to bed

One ideal nightcap is warm, skimmed milk because it has calcium and tryptophan, which can be converted into serotonin which helps you to feel drowsy. Another option is cocoa or hot chocolate, which help to produce phenethylamine. That can put you in a good mood. But chocolate has caffeine in it and some people find that it keeps them awake, so try what suits you best.  Instant malt drinks can also help, although they tend to be high in fat.

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9. Get enough daylight

Strange as it seems, you need to get enough daylight. One hour (or even 30 minutes) of natural sunlight will keep your wake-sleep cycle perfectly tuned. This really helps and it is just as important as turning down the lights an hour before bedtime.

10. Relax

One of the reasons you cannot get off to sleep is that fact you are too tense. This may be due to overwork, stress, or simply tensing up because you cannot sleep. Try relaxing every muscle group in your body. Start from the head and work down. As you do this, you will be astonished at how tense you were!

11. Exercise is great but..

Doing sports or any physical activity is great because it will make you tired. It will also get the endorphins going, which will put you in a good mood. It usually takes about four months for results to start kicking in.  The only thing you have to remember is that you cannot exercise too late in the evening, as it can to have the opposite effect of overstimulating you.

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12. Sex is good

Laura Berman, the director of the Berman Center for Women’s Sexual Health, says that people are getting less sleep and not having enough sex. Sex helps you sleep, as it releases oxytocin and endorphins. It also causes other hormonal changes which aid restful and deep sleep.

13. Make a list

Lots of people go to bed and already start worrying about the next day. They have a ton of things to do and they start fretting about everything, which leads to restlessness and poor sleep. A great idea is to make a list of all the things you need to take care of the next day before you go to bed. Writing them down gives you a sense of control and will help you to relax.

Now that you know where the problems lie, why not bookmark this page and start your plan of action. Sweet dreams!

Featured photo credit: dreaming of coffeedog/ Gregg O’Connell via via Flickr

More by this author

Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on October 15, 2019

How To Be Successful In Life? 13 Tips From The Most Successful People

How To Be Successful In Life? 13 Tips From The Most Successful People

What is success to you? How to be successful in life?

To some, when they think of success, they imagine wealth; others want power; some just want to make a positive impact on the world.

All of these are perfectly valid, indeed success is a concept that means different things to different people. Though no matter what success is to you, it almost certainly isn’t something will come easily.

There are countless guides and books to being successful, however, as success is personal and unique to each individual. The advice contained in these books can often not be relevant. Therefore following the advice of a single individual can often be unhelpful.

With this in mind, considering the advice of a great many people, people whose ideas of success were different both to each other, and quite possibly, to you can be a good alternative.

What follows is a list of thirteen of the best pieces of advice from some of the most successful people who have ever lived. If you want to learn how to be successful, these 13 tips are essential:

1. Think Big

    From Michelangelo Buonarroti, Great Renaissance Artist:

    “The greater danger for most of us lies not in setting our aim too high and falling short; but in setting our aim too low, and achieving our mark.”

    There are few artists as influential as Michaelangelo. Today centuries after his death, his work still inspires and connects to people. His work is world famous, just think of his statue of David, or the Mural in the Sistine Chapel in the Vatican.

    Imagine then, if he decided not to work as an artist.

    Being a successful artist has always been extremely difficult, imagine if he decided to give up this ambition in favour of something easier?

    Oftentimes, people often decided to put their dreams aside for something more “realistic”. To give up their dream for something easier. This quote teaches us the danger of such a point of view.
    Instead be ambitious.

    2. Find What You Love to Do and Do It

      From Oprah Winfrey, Media Mogul:

      “You know you are on the road to success if you would do your job and not be paid for it.”

      This is a good quote to remember and think about when you’re at work.

      Imagine being as successful as possible in your current job. Ultimately you’ll probably find yourself working extremely hard and this it will take up much of your time.

      If it’s a job you hate, then being successful at it might only mean filling your life with something you hate to do. What’s the sense in this?

      Instead, why not focus on doing something you love? When you’ve found what you’re passionate about, you get the motivation to keep you moving. Success at this means the fulfilment of your dreams.

      Not sure what your passion is yet? You should learn about this Motivation Engine first.

      Even if you’re not successful, you still filled your time with something you love to do. Many successful musicians spent years of their lives doing unpaid performances, the only reason they kept playing was because they loved to perform.

      3. Learn How to Balance Life

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        From Phil Knight, CEO of Nike Inc.:

        “There is an immutable conflict at work in life and in business, a constant battle between peace and chaos. Neither can be mastered, but both can be influenced. How you go about that is the key to success.”

        All too often, people think that to be successful, they need to make the object of their success their life.

        If a person thinks their job will lead them to success, then they may spend countless hours per day, and well into the evening working hard.

        However this comes at the cost of rest, your health and having an enjoyable life. Ultimately they may burn out and cease to be successful at their job anyway.

        If success comes from having a strong social life and a good group of friends, their job may suffer; meaning that they may lose their job, and then be unable to afford going out with friends.

        In these ways, success, as Phil Knight says above, is helped by balance. Think of it as a balance between rest and work, or work and play.

        To achieve that balance, this Ultimate Guide to Prioritizing Your Work And Life can help you.

        4. Do Not Be Afraid of Failure

          From Henry Ford, Founder of Ford Motors:

          “Failure is simply the opportunity to begin again, this time more intelligently.”

          There is a story, it’s unconfirmed whether it actually happened, yet the message within is none the less true:

          Thomas Edison inventing the lightbulb was the result of several hundred failed attempts. In an interview, he was asked “How do you feel after all of your failed attempts?”

          His response was great, “I didn’t fail, I learned hundreds of ways not to invent the lightbulb”

          He saw each “failure” as a lesson. From that lesson he learned what won’t work, and also might work instead.

          Each failed attempt, each rejection, were key steps on his path to success. It is easy to feel like you should give up after a failure. But perhaps in that failure is a lesson.

          Pay attention to your failures, study them. Perhaps then you’ll learn how to succeed.

          If you find it difficult to fight your fear of failure, here’s a guide for you: Why You Have the Fear of Failure (And How to Conquer It Step-By-Step)

          5. Have an Unwavering Resolution to Succeed

            From Colonel Sanders, Founder of KFC:

            “I made a resolve then that I was going to amount to something if I could. And no hours, nor amount of labor, nor amount of money would deter me from giving the best that there was in me. And I have done that ever since, and I win by it. I know.”

            This, in many ways relates to the above quote about learning from your failures.

            It’s the easiest thing in the world to give up from a failure. The only way to push on is if you have the true burning desire to succeed, to not be moved or dissuaded from your goals.

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            If you are not truly dedicated towards success, then each failure will hurt more, each set back will slow you down.

            Success is hard; without the unwavering desire to succeed, this difficulty may seem insurmountable. With the desire, it is merely an obstacle to go through.

            6. Be a Person of Action

              From Leonardo da Vinci, Renaissance Genius:

              “It had long since come to my attention that people of accomplishment rarely sat back and let things happen to them. They went out and happened to things.”

              Though it was said hundreds of years ago, it works just as much today as it ever had. It applies to literally any successful person.

              Think about it, picture someone like William Shakespeare:

              When we think of the time he lived in, we think of the time in a way shaped by him. When we think of Renaissance era Italy, we think of Michelangelo and Leonardo Da Vinci. Or think about the present day, Bill Gates or Steve Jobs. Our current way of life would simply be incomparably different if they didn’t accomplish what they did.

              You’re probably reading this article on a device by a company that they either founded or companies influenced by them.

              All these figures were proactive, they saw ways to do things differently and did them. If they let the world shape them, then they’d simply fit into the background. Instead they shaped the world.

              Applying this to you?

              Don’t be afraid of going outside the norm. If you can think of a better way to do something, do it that way. If you fail, try again.

              7. Cultivate Positive Relationships

                From Theodore Roosevelt, 26th President of America: “

                The most important single ingredient in the formula of success is knowing how to get along with people.”

                The best leaders and some of the most influential people (and Theodore Roosevelt is one of the best leaders and one of the most influential people to have lived) were not those who caused commotions, who fought with people or disregarded people; but were people who were friendly to those around them.

                People liked them. They wanted them to do well.

                This is key to good leadership.

                It’s logical. If someone likes you, they want to help you; if you give them a suggestion, they’ll gladly follow through with it.

                But if someone doesn’t like you, they may either refuse to help or actively get in your way.

                What’s more, it’s always a good idea to cultivate good relationships. You can never tell who will prove to become someone who’ll be able to help you in a big way, or even be a good and supportive friend.

                As such, help people and they may help you; and be good to people, and they my be good to you.

                8. Don’t Be Afraid of Introducing New Ideas

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                  From Mark Twain, Famed Author:

                  “A person with a new idea is a crank until the idea succeeds.”

                  It is an unfortunate truth that those with the boldest ideas are often disregarded.

                  Most of us are taught from an early age to think and do things similarly to everyone else. This can be great to fill an existing role. But to truly do things differently (and all successful people did things differently), you need to think differently.

                  If you have a new idea, don’t throw it away because it’s new and different; instead, celebrate it. Your strange new idea might one day be the one that leads you to success.

                  9. Believe in Your Capacity to Succeed

                    From Walter Disney, Founder of Walt Disney Company:

                    “If you can dream it, you can do it.”

                    Success has to be something you can imagine yourself achieving.

                    It is possible that you will come across those who doubt you and your ability to succeed. You must not become one of these people because the moment you cease believing and dreaming is the moment these dreams fall away.

                    Keep dreaming!

                    10. Always Maintain a Positive Mental Attitude

                      From Thomas Jefferson, 3rd President of America:

                      “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

                      Like the above quote says, you need to trust in your ability to succeed. This is the only way to cultivate the right mindset.

                      Replace negative thoughts with the positive ones. You need to approach problems, not as obstacles stopping you, but merely tasks that need to be completed for you to keep going.

                      If you stay positive and think like this, setbacks won’t affect you so much, people’s doubts won’t impact you and even the biggest obstacles will seem like minor problems.

                      However with the wrong mindset of doubt, you’ll be much easier to stop.

                      11. Don’t Let Discouragement Stop You from Pressing On

                        From Abraham Lincoln, 16th President of America:

                        “Let no feeling of discouragement prey upon you, and in the end you are sure to succeed.”

                        It is an unfortunate fact of human nature — all of us in some way, doubt ourselves. This can be made far worse if others doubt us too.

                        When surrounded by doubts, giving up can actually seem like a good idea.

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                        Don’t pay attention to the doubts. If you are discouraged, ignore it.

                        If this discouragement moves into your mind and you begin to doubt yourself. It is important to ignore this too.

                        This is How Self Doubt Keeps You Stuck and How to Overcome It

                        12. Be Willing to Work Hard

                          From JC Penny, Founder of JC Penney Inc.:

                          “Unless you are willing to drench yourself in your work beyond the capacity of the average man, you are just not cut out for positions at the top.”

                          You might have heard the quote that “success is 1% inspiration, 99% perspiration” or you may have heard about the 10,000 hours idea.

                          Whichever way you frame it, they say one thing:

                          True success comes from work.

                          You’ll never become successful if you don’t work towards your goal in life and keep working towards it.

                          Check out this article and you’ll understand Why Hard Work Beats Talent.

                          13. Be Brave Enough to Follow Your Intuition

                            From Steve Jobs, Co-founder of Apple Inc.:

                            “Have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

                            In ancient Greece, there was a group of Oracles who lived in Delphi. Everyone who needed advice or to know their future visited them, from the poorest of society to kings. Above the doorway of the temple were the words “know thyself”.

                            If you strongly believe and desire something, chances are that you already have an idea how to get there. If not, you may naturally know what things will help you and what things will slow you down.

                            It’s like how your body can detect danger even when things seem safe.

                            Ultimately then, you need to trust your own instincts.

                            Final Thoughts

                            What you might have noticed is that many of the above lessons are similar — most are about developing the right state of mind. This clearly suggests that the key to achieving success, in whatever you wish, comes down to the way you approach it mentally.

                            Moreover, no matter what stage of life you’re at now, you can still make a difference and pursue success. You can make resetting your life possible when you do this: How to Start Over and Reboot Your Life When It Seems Too Late

                            More to Help You Succeed in Life

                            Featured photo credit: Ryan Wong via unsplash.com

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