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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.

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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.

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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.

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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:

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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.

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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

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Sarah Anton

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

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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

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

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