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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.

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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Last Updated on February 15, 2019

Why Is Goal Setting Important to a Truly Fulfilling Life?

Why Is Goal Setting Important to a Truly Fulfilling Life?

In Personal Development-speak, we are always talking about goals, outcomes, success, desires and dreams. In other words, all the stuff we want to do, achieve and create in our world.

And while it’s important for us to know what we want to achieve (our goal), it’s also important for us to understand why we want to achieve it; the reason behind the goal or some would say, our real goal.

Why is goal setting important?

1. Your needs and desire will be fulfilled.

Sometimes when we explore our “why”, (why we want to achieve a certain thing) we realize that our “what” (our goal) might not actually deliver us the thing (feeling, emotion, internal state) we’re really seeking.

For example, the person who has a goal to lose weight in the belief that weight loss will bring them happiness, security, fulfillment, attention, popularity and the partner of their dreams. In this instance, their “what” is weight-loss and their “why” is happiness (etc.) and a partner.

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Six months later, they have lost the weight (achieved their goal) but as is often the case, they’re not happier, not more secure, not more confident, not more fulfilled and in keeping with their miserable state, they have failed to attract their dream partner.

After all, who wants to be with someone who’s miserable? They achieved their practical goal but still failed to have their needs met.

So they set a goal to lose another ten pounds. And then another. And maybe just ten more. With the destructive and erroneous belief that if they can get thin enough, they’ll find their own personal nirvana. And we all know how that story ends.

2. You’ll find out what truly motivates you

The important thing in the process of constructing our best life is not necessarily what goals we set (what we think we want) but what motivates us towards those goals (what we really want).

The sooner we begin to explore, identify and understand what motivates us towards certain achievements, acquisitions or outcomes (that is, we begin moving towards greater consciousness and self awareness), the sooner we will make better decisions for our life, set more intelligent (and dare I say, enlightened) goals and experience more fulfilment and less frustration.

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We all know people who have achieved what they set out to, only to end up in the same place or worse (emotionally, psychologically, sociologically) because what they were chasing wasn’t really what they were needing.

What we think we want will rarely provide us with what we actually need.

3. Your state of mind will be a lot healthier

We all set specific goals to achieve/acquire certain things (a job, a car, a partner, a better body, a bank balance, a title, a victory) because at some level, most of us believe (consciously or not) that the achievement of those goals will bring us what we really seek; joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

Of course, setting practical, material and financial goals is an intelligent thing to do considering the world we live in and how that world works.

But setting goals with an expectation that the achievement of certain things in our external, physical world will automatically create an internal state of peace, contentment, joy and total happiness is an unhealthy and unrealistic mindset to inhabit.

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What you truly want and need

Sometimes we need to look beyond the obvious (superficial) goals to discover and secure what we really want.

Sadly, we live in a collective mindset which teaches that the prettiest and the wealthiest are the most successful.

Some self-help frauds even teach this message. If you’re rich or pretty, you’re happy. If you’re both, you’re very happy. Pretty isn’t what we really want; it’s what we believe pretty will bring us. Same goes with money.

When we cut through the hype, the jargon and the self-help mumbo jumbo, we all have the same basic goals, desires and needs:

Joy, fulfilment, happiness, safety, peace, recognition, love, acceptance, respect, connection.

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Nobody needs a mansion or a sport’s car but we all need love.

Nobody needs massive pecs, six percent body-fat, a face lift or bigger breasts but we all need connection, acceptance and understanding.

Nobody needs to be famous but we all need peace, calm, balance and happiness.

The problem is, we live in a culture which teaches that one equals the other. If only we lived in a culture which taught that real success is far more about what’s happening in our internal environment, than our external one.

It’s a commonly-held belief that we’re all very different and we all have different goals — whether short term or long term goals. But in many ways we’re not, and we don’t; we all want essentially the same things.

Now all you have to do is see past the fraud and deception and find the right path.

Featured photo credit: Unsplash via unsplash.com

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