Advertising
Advertising

7 Effective Ways to Get Amazing Sleep

7 Effective Ways to Get Amazing Sleep

Life seems to get more and more hectic. Our days seem to be more and more packed with demands on our time. And the one area of life where we often feel we should improve (but seldom do) is that of sleep. Nobody is still quite sure of the optimum amount of sleep, or even if such a thing exists. But one thing is for certain – there’s nothing that beats feeling refreshed after a night’s rest. So what are the ways to get the best out of a night’s sleep? Let’s take a look at some of the most effective methods:

1. Sleep hygiene

The term “sleep hygiene” might sound like it refers (somehow) to either washing or staying clean during sleep. But actually it refers to the conditions that are most conducive towards good sleep. The single most important thing you can do when addressing quality of sleep is to look at not just the physical factors (e.g. light levels in the room) but also the non-physical ones such as sleep cycles and bedtimes. Think of sleep hygiene as the overarching strategy towards a better night’s sleep, with everything else mentioned in this list as a series of actions in support of it.

Advertising

2. Respect your internal clock

To an extent, nature made us all creatures of habit. This is why, when after crossing time zones, we’re prone to jet-lag. Our habitual waking and sleeping cycles suddenly go up against a clock that seems to have its hour hand perpetually in the wrong place. You can work with your internal clock to help aid restful sleep by nit going against it. Many of us are apt to do this – and I am as guilty as anyone. The most familiar scenario is the average Friday or Saturday night. After a long week at work, you find yourself staying up later. And getting up later the next morning. By the time Monday morning rolls around, what do we have?  Yes, an out-of-sync body clock. What works for me is to ensure getting up at the same time every day (regardless of what time I went to sleep).

3. Gear up the right habits for optimum sleep

Much of what you do in the evening will likely have an effect on your night’s sleep. So – this goes without saying, really – plates of rich food, vigorous exercise, caffeine – all of these are to be avoided during the time prior to going to bed.  Chances are that after a certain time in the evening you wouldn’t feel like eating rich food or firing up the espresso maker anyway. But it’s good to be aware of the things that can boost sleep, such as being in a quiet place, being hydrated and avoiding too much ‘blue light’ (e.g. from computer screens) before bed.

Advertising

4. Ritualize and make associations

It’s amazing what the power of ritual can do to help sleep. It may be down to the fact that if you carry out a series of actions every night (say, setting the alarm clock, filling the hot water bottle, reading a few pages of a favourite book) you are sending signals to the brain that bedtime is near. It’s almost as if the subconscious starts to prepare your body for the sleep ahead. Some people use a ‘sleep aroma’ that they associate with sleep – and you can even buy dispensers that give off a calming lavender type smell. These won’t (of course) have any medical effect making you drowsy, but they really can make the bedroom smell very pleasant, and nothing wrong in that when you close your eyes at night.

5. Leverage the power of light

Our brains are actually programmed to sleep when we’re in darkness – hence presumably why as a species we tend to sleep at night (unless working shifts). So obviously it’s best to sleep in dark or near dark. But what about waking? Well, the opposite is true. Bright light aids alertness. So when the morning comes, if it’s dark outside and in the room, the sound of the alarm may be intrusive enough to make you groan. Using a dawn simulation clock can really help wake you up by degrees in much the same way as you would if sunlight started streaming in through the window.

Advertising

6. Embrace the Zen aspect of the Zzz

I used to sleep in a cluttered room. The floor was (I am embarrassed to admit) strewn with clothes. The surfaces crowded with books, empty soft drink cans, and all manner of random detritus. Then I read about de-cluttering. So I de-cluttered the room. The effect was so powerful that I could hardly believe it. The room felt calmer and it suddenly seemed to contain more space. What this made me realise is that an untidy room is like a three-dimensional to-do list – it’s a whole litany of things that need done. “Wash this garment.” “Put away this no longer required novel.” And so on. The reason you feel calmer in a tidy, ordered, Zen-like room is that it doesn’t require any action other than for you to enjoy being there.

7. Build your day around your night’s sleep

This may sound counterintuitive, as if day is somehow subservient to the night time hours. But this is not what I mean at all. If you look at all the healthy behaviours that we’re enjoined to include in our day, many of them are also very good sleep boosters. The following in particular are definitely a great help in preparing the path from wakefulness to sound sleep:

Advertising

Exercise. By getting the recommended amount of exercise you’re likely to have lower stress levels, and find that bedtime and good quality sleeping are synonymous.

Varied diet. By eating the right things (like plenty of fruit and vegetables) while avoiding the nasties (large amounts of processed, additive-loaded food) you will be less likely to spend the evening snacking and be more likely to feel calmer and happier of an evening.

No smoking, and low levels of alcohol consumption. Smoking is a no-no anyway. And those who have given up often remark on how much better they feel in the mornings. In terms of alcohol, it’s a well known fact that it impedes quality sleep. Swap that glass of wine for a cup of chamomile tea, put on some calm music, and feel the tension ease away.

Featured photo credit: peridotmaize via pixabay.com

More by this author

Sarah Anton

Editor and founder of The Fitrepreneur, aspires to improve people's living style.

25 Love Quotes from Movies That Will Inspire You 20 All-Time Best Entrepreneur Books to Make Your Business Successful This Is Why The Rich Look Poor 20 Amazing Novels You Should Read Before You Watch The Movies Based on Them 7 Effective Ways to Get Amazing Sleep

Trending in Health

1 How Many Hours of Sleep Do I Need? (What the Science Says) 2 How to Sleep Through the Night and Get Good Rest 3 How to Eat Healthy on a Budget (The Definitive Guide) 4 20 Best Guided Meditations for Sleep and Insomnia 5 8 Home Remedies to Get Rid of Constipation

Read Next

Advertising
Advertising
Advertising

Last Updated on January 21, 2020

The Best Way to Create a Vision for the Life You Want

The Best Way to Create a Vision for the Life You Want

Creating a vision for your life might seem like a frivolous, fantastical waste of time, but it’s not: creating a compelling vision of the life you want is actually one of the most effective strategies for achieving the life of your dreams. Perhaps the best way to look at the concept of a life vision is as a compass to help guide you to take the best actions and make the right choices that help propel you toward your best life.

your vision of where or who you want to be is the greatest asset you have

    Why You Need a Vision

    Experts and life success stories support the idea that with a vision in mind, you are more likely to succeed far beyond what you could otherwise achieve without a clear vision. Think of crafting your life vision as mapping a path to your personal and professional dreams. Life satisfaction and personal happiness are within reach. The harsh reality is that if you don’t develop your own vision, you’ll allow other people and circumstances to direct the course of your life.

    Advertising

    How to Create Your Life Vision

    Don’t expect a clear and well-defined vision overnight—envisioning your life and determining the course you will follow requires time, and reflection. You need to cultivate vision and perspective, and you also need to apply logic and planning for the practical application of your vision. Your best vision blossoms from your dreams, hopes, and aspirations. It will resonate with your values and ideals, and will generate energy and enthusiasm to help strengthen your commitment to explore the possibilities of your life.

    What Do You Want?

    The question sounds deceptively simple, but it’s often the most difficult to answer. Allowing yourself to explore your deepest desires can be very frightening. You may also not think you have the time to consider something as fanciful as what you want out of life, but it’s important to remind yourself that a life of fulfillment does not usually happen by chance, but by design.

    It’s helpful to ask some thought-provoking questions to help you discover the possibilities of what you want out of life. Consider every aspect of your life, personal and professional, tangible and intangible. Contemplate all the important areas, family and friends, career and success, health and quality of life, spiritual connection and personal growth, and don’t forget about fun and enjoyment.

    Advertising

    Some tips to guide you:

    • Remember to ask why you want certain things
    • Think about what you want, not on what you don’t want.
    • Give yourself permission to dream.
    • Be creative. Consider ideas that you never thought possible.
    • Focus on your wishes, not what others expect of you.

    Some questions to start your exploration:

    • What really matters to you in life? Not what should matter, what does matter.
    • What would you like to have more of in your life?
    • Set aside money for a moment; what do you want in your career?
    • What are your secret passions and dreams?
    • What would bring more joy and happiness into your life?
    • What do you want your relationships to be like?
    • What qualities would you like to develop?
    • What are your values? What issues do you care about?
    • What are your talents? What’s special about you?
    • What would you most like to accomplish?
    • What would legacy would you like to leave behind?

    It may be helpful to write your thoughts down in a journal or creative vision board if you’re the creative type. Add your own questions, and ask others what they want out of life. Relax and make this exercise fun. You may want to set your answers aside for a while and come back to them later to see if any have changed or if you have anything to add.

    Advertising

    What Would Your Best Life Look Like?

    Describe your ideal life in detail. Allow yourself to dream and imagine, and create a vivid picture. If you can’t visualize a picture, focus on how your best life would feel. If you find it difficult to envision your life 20 or 30 years from now, start with five years—even a few years into the future will give you a place to start. What you see may surprise you. Set aside preconceived notions. This is your chance to dream and fantasize.

    A few prompts to get you started:

    • What will you have accomplished already?
    • How will you feel about yourself?
    • What kind of people are in your life? How do you feel about them?
    • What does your ideal day look like?
    • Where are you? Where do you live? Think specifics, what city, state, or country, type of community, house or an apartment, style and atmosphere.
    • What would you be doing?
    • Are you with another person, a group of people, or are you by yourself?
    • How are you dressed?
    • What’s your state of mind? Happy or sad? Contented or frustrated?
    • What does your physical body look like? How do you feel about that?
    • Does your best life make you smile and make your heart sing? If it doesn’t, dig deeper, dream bigger.

    It’s important to focus on the result, or at least a way-point in your life. Don’t think about the process for getting there yet—that’s the next stepGive yourself permission to revisit this vision every day, even if only for a few minutes. Keep your vision alive and in the front of your mind.

    Advertising

    Plan Backwards

    It may sound counter-intuitive to plan backwards rather than forwards, but when you’re planning your life from the end result, it’s often more useful to consider the last step and work your way back to the first. This is actually a valuable and practical strategy for making your vision a reality.

    • What’s the last thing that would’ve had to happen to achieve your best life?
    • What’s the most important choice you would’ve had to make?
    • What would you have needed to learn along the way?
    • What important actions would you have had to take?
    • What beliefs would you have needed to change?
    • What habits or behaviors would you have had to cultivate?
    • What type of support would you have had to enlist?
    • How long will it have taken you to realize your best life?
    • What steps or milestones would you have needed to reach along the way?

    Now it’s time to think about your first step, and the next step after that. Ponder the gap between where you are now and where you want to be in the future. It may seem impossible, but it’s quite achievable if you take it step-by-step.

    It’s important to revisit this vision from time to time. Don’t be surprised if your answers to the questions, your technicolor vision, and the resulting plans change. That can actually be a very good thing; as you change in unforeseeable ways, the best life you envision will change as well. For now, it’s important to use the process, create your vision, and take the first step towards making that vision a reality.

    Featured photo credit: Matt Noble via unsplash.com

    Read Next