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15 Ways to Sleep Better, and Wake up Refreshed

15 Ways to Sleep Better, and Wake up Refreshed

We are all plagued with the modern man’s disease—insomnia.

From a combination of bad diet, lack of exercise, staring at electronic back-lit screens for hours, we have thrown our circadian rhythm clocks completely out of whack. In the last year I have been digging deep into the world of healthy habits, and have found a wealth of information from sources such as BulletProof and Fat-Burning Man. These alternative health advocates use cutting edge technology and science to help you hack your health.

And thankfully, in order to sleep well, it doesn’t really take all that much effort. Make these simple tweaks to your daily routine with these 15 ways to sleep better, so you wake up refreshed.

1. Cut back on sugary beverages.

Ah, the sugar problem. I could go on for days about how fructose corn syrups, low fat foods and soda have destroyed American health. But, in regards to sleeping better, cutting out the sugar will do wonders for your sleeping. If you consume more than 3 sodas a day (or say, 2 Starbucks Grande Lattes), try to cut that amount in half, and stop your sugar consumption after 5 p.m. This will allow for your body to detox and metabolize (or store) all those simple carbohydrates. An insulin spike right before bed is counterproductive to a good night’s rest.

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2. Cut back on the caffeine.

Just as sugar amps up your insulin levels, caffeine can up your adrenaline. If you are a heavy coffee drinker you should also cut back on the Joe, and attempt to not drink any after 5 p.m.

3. Do morning cardio.

How does exercising in the morning contribute to sleeping better? For starters, you need to develop a solid morning routine, which directly effects your evening rituals. Early morning cardio gives you a reason to get out of bed, and keeps you from hitting that snooze button, which will help you to get to bed easier the next night. Aim for 30 mins, whether its a jog on the treadmill, a walk with the dog, or a Jazzercise routine.

4. Have some fruit.

A small amount of carbohydrates before bed time will help your body to produce melatonin. Reach for a handful of grapes, an orange, or any small amount of fresh fruit to help you into La-La Land.

5. Take a melatonin supplement.

If your internal clock needs a hard reset, starting with a melatonin supplement could work wonders. Take these supplements (there is varying advice on the dosage) an hour before you plan to fall asleep. This will give you time to unwind, get on your pjs and fall asleep before you know it.

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6. Drink herbal tea.

No Sugar. No caffeine. Yes to herbal tea!

Herbals teas are a great way to unwind and relax at the end of the day. Peppermint and chamomile are some of my favorites. If you are new to tea, here is a lovely guide on how to get started.

7. Read more.

If diet and exercise contribute to sleep, so does a quiet mind. Take that cup of herbal tea and sit down with some light reading to relax your mind.

8. Start a journal.

For the supercharged and on the go person, reading at night seems impossible. Instead, I like to sit at my desk and make a list, or a short journal of all the things I accomplished that day, and then to make a small list of things I plan to do tomorrow. This allows me to worry less about remembering things, and to concentrate on unwinding.

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9. Lift weights.

If cardio is a good morning routine, lifting weights in the evening is a perfect bedtime routine. After dinner, spend sometime weight training. If you don’t have a weight set, do some Crossfit style exercises or even just a few sets of sit up and push ups. Firing up your muscles burns that lingering sugar in your bloodstream, and will help you to nod off a little easier.

10. No electronics in bed, ever.

And another topic I could go on about forever about is how smartphone and tablets have destroyed sleeping habits. I set my phone for “night mode”, meaning at precisely 11pm my phone goes silent until 6am. This has staved off the workaholic and insomnia more than any other tip I have tried.

11.  Have more sex.

The bedroom should be a sacred place—this is where you (and possibly a partner) partake in intimate activities. Orgasms are a great stress reliever and (or even something as mundane as snuggling!) release the hormone oxytocin  and sertonin, both of which help you to feel relaxed and drowsy. Take complete advantage of your partner (or porn) and jump in the sack early.

12. Never hit the snooze.

Hitting the snooze button is a way to perpetuate a bad sleeping cycle. You go to bed late because you know you will be hitting the snooze button at least 5 times. Instead force yourself to get up on the first buzzer and you WILL be exhausted. This will eventually lead to you going to bed earlier.

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13. Eat real butter for breakfast.

My boyfriend has struggled with insomnia for years. One of the best ways I have found to get him into a better sleeping pattern is that the last thing I say to him before I go to sleep, “I’m going to make you a big bacon and cheese omelet in the morning.” On those days, he is up and at ’em before me! Not only is this a great motivator to go to bed, it is a great motivator to get out of bed. And the the dose of protein and fat helps to get your brain moving quicker than a carbohydrate dense breakfast. I opt for Bulletproof coffee.

14. Drink more water.

Logical, right? Not so much. As my first few points said, we Americans like to indulge in sugar and caffeine (I know far too many people that down a Mountain Dew before bed). If you aren’t a tea drinker, than get a tall glass of ice water, or better yet, infused water, and sip on it before you head to bed. This will  help your body to detox when you sleep, to rehydrate your system and to aid digestion.

15. Switch out your lights.

Even if you swear off the TV and tablet before bed, you still need to navigate around your bedroom and home. A great way to lessen your evening light exposure is to opt for red spectrum bulbs. These simulate (you guessed it!) an evening sunset and help to sync your internal clock for sun down.

Featured photo credit: Stunt of the Litter via flickr.com

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Last Updated on March 13, 2019

How to Get out of a Rut: 12 Useful Ways to Get Unstuck

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.

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3. Upgrade yourself

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.

5. Forget about trying to be perfect.

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.

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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.

7. Read a book (or blog).

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.

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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.

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Here’re 15 Tips to Restart the Exercise Habit (and How to Keep It).

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

Featured photo credit: Joshua Earle via unsplash.com

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