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5 Effective Ways to Improve Your Sleep

5 Effective Ways to Improve Your Sleep

    It’s almost funny that in such a supposedly advanced age, we’ve gotten worse at mastering the art of sleep. More and more people have difficulty switching off at night and there are a million and one things to blame: the always-on techno-society we live in, or the always-busy capitalist society we live in, or… the list goes on, growing longer with each and every person you ask—because, of course, everyone knows exactly why this is so.

    It’s a pretty complicated question to tackle with, I’m sure, many contributing factors: why is it that society as a whole has seemingly gotten worse at getting good sleep? I don’t pretend to know exactly why, though I have my suspicions, but I do know a few tricks that can help you nod off quicker and wake up feeling more refreshed than usual.

    1. Get Up Earlier

    That’s right, you slacker: if you want to get to bed earlier and easier, set your alarm for 5am and haul yourself out of bed the second you hear it go off.

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    The catch is that for this to work, you’ve got to muster all the self-discipline you’ve got and not only get up as soon as that alarm goes off, but get up as soon as that alarm goes off every single morning. No matter what. Even if you only had an hour of sleep the night before.

    Try going for four or five days on two hours of sleep and then try to tell me you haven’t felt sleepy and ready for bed earlier than usual. This is the best way to reset your sleep schedule.

    But boy, does it require some self-discipline—more than some people have got.

    2. Read the Right Material

    I make a point never to read nonfiction before bed. I suppose I should clarify since some wise-mouthed kid reading this may reason that any time during the day is “before bed” and try and get out reading a textbook, and I don’t really need a mob of enraged parents after me. There’s a time of day when you’ve got to shut off your active mind and let the passive mind take over, and this can happen just an hour before bed or just after you get home from work.

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    In any case, you’ve got to figure out how long you need to transition out of that active mind that’ll keep you thinking and awake all night and keep yourself from partaking in any really mind-chatter-activating activities during that time.

    For me, in the past, reading nonfiction before bed killed my hopes for sleep. I’d undoubtedly begin thinking about the content I’d just consumed and how I can apply it, and this could wrap my head up for hours. Eventually I decided to enjoy only fiction works, like a good Terry Pratchett yarn, after 9pm.

    This small restriction fixed my thought-induced insomnia immediately.

    3. Extinguish All Sources of Light

    I have a Mac mini in the bedroom that I use as a media player when I’m too lazy to get up and go to the living room or office (I realize this doesn’t fit in with number one but you only need to use that technique to reset or fix your routine, not to maintain it). Like most Macs, there’s a small light on the front that pulsates on and off.

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    If you’ve seen the mini, the light is tiny. Way smaller than the lights on the old iBooks, more like a pinpoint. I started to notice that my sleep was better on nights when the mini was switched off completely, and then realized it must be the light (it is noiseless).

    I’d would never have thought that such a small light would affect my sleep if I hadn’t read a few years back that any light, even in the minutest amounts, can affect your quality of sleep. But it’s true: if there is a light source in the room, it will decrease your sleep quality. Kill it. Pitch black is the ideal situation.

    4. Sweep Your Mind for Stray Thoughts

    Often, we’re kept up by worry: did I complete all the tasks I needed to complete today? What if I forget that I need to call Bob in the morning? Oh, I need to get a brief for that article in by tomorrow evening or I’ll lose the job…

    It only takes a couple of minutes to sit down with a pen and pad (or a keyboard) and perform a mind sweep before tucking in for the night. Get every thought on your mind out of your head and into a tangible form. Afterwards, it literally feels like you’ve tipped your worries out into a bucket so that you don’t have to deal with them until you’re ready, and it’s a great habit if you want to get more organized.

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    Sweep for tasks you’ve got to complete, people you’ve got to contact, ideas you’ve had throughout the day but failed to capture (tsk, tsk) and make sure you get everything on your mind written down—no matter how insignificant it may seem.

    5. Avoid Computer and TV Screens

    While the picture on your computer screen might look like a bunch of windows and images standing still or moving the way things in real life move, the reality is that the screen is being redrawn so fast that the illusion of motion, or even solidity, is present. The same principle is at work when it comes to television; it’s not motion being shown, just static pictures being displayed in rapid succession.

    While you might not see a bombardment of repetitive flashing, your mind certainly gets hit with the strain of it, and your eyes and brain get stimulated further by it—meaning you’ll find it harder to get to sleep. If you log off the net at two in the morning and wonder why you can’t get to sleep, it’s probably because you spent too much time with your eyes glued to the screen. Steer clear of screens before bed.

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    Joel Falconer

    Editor, content marketer, product manager and writer with 12+ years of experience in the startup, design and tech digital media industries.

    How to Master the Art of Prioritization The Importance of Scheduling Downtime How to Make Decisions Under Pressure 11 Free Mind Mapping Applications & Web Services How to Use Parkinson’s Law to Your Advantage

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    Last Updated on December 9, 2019

    5 Simple Ways to Relieve Stress Effectively

    5 Simple Ways to Relieve Stress Effectively

    Everyone experiences mental stress at one time or another. Maybe you’re starting a new career, job, or business, or you feel incredibly overwhelmed between work, parenting, and your love life (or a lack of it). It could even be that you simply feel that you have way too much to do and not enough time to do it,  plus, on top of everything, nothing seems to be going the way it should!

    Yup, we all experience mental stress from time-to-time, and that’s okay as long as you have the tools, techniques and knowledge that allow you to fully relieve it once it comes.

    Here are 5 tips for relieving mental stress when it comes so you can function at your best while feeling good (and doing well) in work, love, or life:

    1. Get Rationally Optimistic

    Mental stress starts with your perception of your experiences. For instance, most people get stressed out when they perceive their reality as “being wrong” in some way. Essentially, they have a set idea of how things “should be” at any given moment, and when reality ends up being different (not even necessarily bad), they get stressed.

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    This process is simply a result of perception and can be easily “fixed” by recognizing that although life might not always be going as YOU think it should, it’s still going as it should—for your own benefit.

    In fact, once you fully recognize that everything in your life ultimately happens for your own growth, progress, and development—so you can achieve your goals and dreams—your perception works in your favor. You soon process and respond to your experience of life differently, for your advantage. That’s the essence of becoming “rationally optimistic.”

    The result: no more mental stress.

    2. Unplug

    Just like you might need to unplug your computer when it starts acting all crazy, you should also “unplug” your mind.

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    How on earth do you unplug your mind? Simple: just meditate.

    It isn’t nearly difficult or complicated as some people think, so, if you don’t already meditate, give it a try. Whether you meditate for 5 minutes, 30 minutes, or 2 hours, this is a surefire way to reduce mental stress.

    Meditation has been scientifically proven to relax your body (resulting in less mental stress), while also reducing anxiety and high blood pressure.

    3. Easy on the Caffeine

    Yes, we know, we know—everyone loves a nice java buzz, and that’s okay, but there’s a fine line between a small caffeine pick-me-up and a racing heart and mind that throws you into a frenzy of mental stress.

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    Try giving up caffeine for a while and see how you feel. And, if that’s completely out of the question for you, at least try to minimize it. You might find that lots of your mental stress mysteriously “disappears” as your caffeine intake goes down.

    4. Attack Mental Stress Via the Back Door

    That’s right: your body and mind are part of the whole being, and are constantly influencing and affecting each other. If you’re experiencing a lot of mental stress, try to reduce it by calming your body down—a calm body equals a calmer mind.

    How do you calm your body down and reduce physical stress? A  great way to reduce physical stress (thereby reducing mental stress) is to take natural supplements that are proven to reduce stress and anxiety while lifting your mood. Three good ones to look into are kava-kava, St John’s wort, and rhodiola rosea:

    • Kava-kava is a natural plant known to have mild sedative properties, and you should be able to find it at your natural health food store or vitamin store. It’s available in capsules or liquid extract form.
    • St John’s wort is a natural flower used to treat depression. Again, it’s found at your local health store in capsules or liquid. Because it uplifts mood (enabling you to see the brighter side of all experiences) it helps relieve mental stress as well.
    • Rhodiola rosea is a natural plant shown to reduce stress and uplift mood, and Russian athletes have been using it forever. Like the other two supplements mentioned, rhodiola rosea can be found at your natural health store in capsule or liquid form.

    While these supplements are all natural and can be very helpful for most people, always check with your health care provider first as they can cause side-effects depending on your current health situation etc.

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    5. Good Old-Fashioned Exercise

    This tip has been around forever because it works. Nothing relieves mental stress like running, kickboxing—you name it. Anything super-physical will wipe out most of your mental stresses once the exercise endorphins (happy chemicals) are released into your brain.

    The result: mental stress will be gone!

    So, if you’re feeling overwhelmed or just plain stressed, try using some of the above tips. You can even print this out or save it to refer to regularly.

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