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7 Reasons Why You Can’t Sleep Well And How To Deal With It

7 Reasons Why You Can’t Sleep Well And How To Deal With It

If you haven’t been sleeping well, you’re not alone. 30-40% of adults experience symptoms of insomnia, says the National Center for Sleep Disorders Research at the National Institutes of Health. There are plenty of reasons you may not be sleeping well. Here are 7 of the most common.

1. You’re not exercising enough.

Research shows that exercising regularly can help ease anxiety so you sleep better. And contrary to popular belief, exercising late at night will not disturb your sleep quality. Aim for some type of exercise (even if it’s only 15 minutes) most days of the week.

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2. You’re looking at the clock too much.

Clockwatching” can result in unhealthy sleep patterns. It’s a common problem: you wake up in the middle of the night, usually around the same time, and think about how much sleep you have left before that alarm clock goes off. Here’s an idea to counter this: turn your clock around, don’t check your phone in the middle of the night, and focus on not looking at a clock until you hear the sound of your alarm.

3. You’re too stressed.

Stress is one of the most common reasons you can’t sleep. Going to bed with a head full of thoughts about your bad day at work, a tough family situation, or financial stresses can put a big-time strain on your ability to get a good night’s sleep. Here are a few ways to reduce your stress levels so you can sleep better:

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  • Burn off some steam by exercising.
  • Keep a journal by your bedside and write out your stressful thoughts to get them off your chest.
  • Meditate, do some light yoga, or try progressive muscle relaxation.
  • Listen to soft music or read a light-hearted book in bed before you go to sleep.

4. You’re distracted by gadgets in your bedroom.

For many of us, checking our phone is the first thing we do when we wake up and the last thing we do before we go to bed. Technology makes our lives more efficient, for the most part. But if you can’t sleep well, try banning technology from your bedroom. That includes your television too. One study found that watching television in your bedroom is often a major cause of sleep problems.

5. Your sleep patterns are erratic.

Getting to bed and waking up at the same time every day is one of the most important things you can do to establish a consistent sleeping pattern. If you’re accustomed to staying up until the wee hours of the morning on weekends, this can seriously impact your sleep during the week. Napping at the wrong time may be another reason you can’t sleep well. If you’re a napper, make sure you’re not dozing off for more than 30 minutes at a time. And reserve your naps for 2 to 3 p.m., which is the best time to get a quick snooze in.

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6. You’re drinking too much caffeine late in the day.

For many of us, getting that morning jolt of caffeine from our coffee or tea is crucial. However, drinking too much caffeine can keep you up at night. So limit your java drinking to the morning. Avoid drinking coffee, tea, soda or other caffeine-laden drinks later in the day (unless it’s chamomile tea, which can actually help you sleep).

7. Your room isn’t dark enough.

To sleep well, your bedroom should be dark. Any light, whether it’s from your television, windows, phone, or other device, is affecting your ability to sleep well. That’s because your body may reduce its production of melatonin, the hormone that aids in sleep, when it senses light around you (even when you’re sleeping). So invest in some light-blocking window treatments, and shut those electronics off.

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More by this author

Scott Christ

Scott Christ is a writer, entrepreneur, and founder of Pure Food Company.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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