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8 Easy Ways To Get Better Sleep Tonight

8 Easy Ways To Get Better Sleep Tonight

I was always a lousy sleeper as a child. From the age of eight on I often survived on four or five hours of (anxiety-laden) sleep a night. The last few years I’ve been making a real effort to change that though – and I give thanks to a few tricks and habits I’ve developed over the years. If you want to get serious high-quality sleep then the following tips are perfect for you.

1. Cutback caffeine.

Caffeine is one of the biggest causes of being unable to fall asleep. It also lowers the quality of sleep. My new year’s resolution this year was to cut out caffeine entirely. Save for the rare cup of coffee I have… and I’ve slept so much better for it. You wouldn’t believe the difference it makes. Without caffeine pumping through my veins, I feel like I’ve slept twice as long as I actually have.

If you can’t bare to give up caffeine at least try to cutback to a couple of cups a day, and keep it to the morning/early afternoon. Switch to decaf, there’s barely any difference in taste, and it only contains about 1-2% of the regular amount of caffeine in most cases. Click here to read more about the effects of caffeine on sleep.

2. Drink warm milk before bed.

Whenever I used to struggle to sleep as a child, my mother would always make me a warm cup of milk. More often than not, it worked! This is another classic case of “mother knows best.”

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Milk contains an amino acid called trytophan that (without getting unnecessarily sciency) is converted to serotonin and then melatonin. Melatonin is known as the “sleep hormone” and will send you off to the land of nod in no time at all. Side note: Trytophan is also found in turkey, which is why you may feel particularly sleepy after your Thanksgiving or Christmas dinner.

3. Respect the sanctity of your bedroom.

Your bedroom should be somewhere you go for two reasons. Sleep and… well, you know. If you like to take your all manner of electronic gizmos to bed to tinker on then you’re confusing your brain. You’re giving it an overdose of stimulation, and then you wonder why you can’t get to sleep for hours.

If you want better sleep every night then make your bedroom an electronic-free zone. Teach your brain your bedroom is a place of rest.

4. Buy the best mattress, pillows and PJs you can afford.

When you consider how much time we spending sleeping, it’s amazing how little money we invest into it. Most people buy the cheapest mattress and pillows they can find – and are shocked by how uncomfortable they are at night when they try to go to sleep. If you want better sleep then you should be spending as much money as you can afford on high-quality mattress and pillows. For years I slept in a single bed with wonky springs and it ruined my sleep and gave me a bad back for years.

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Now I have an amazingly comfortable king-sized mattress that I sink into, and pillows to match. Next to cutting out caffeine this is the biggest improvement I’ve made to my sleep. Don’t skimp on your PJs either, get a thick, soft pair you’d want to where all day if you could. Make sleep-time a time to look forward to.

5. Make your room as dark as possible.

Light inhibits melatonin production. That means it’s a good idea to make your bedroom as dark as possible. This ensures you’ll get a better sleep each night. You can do this by buying a thick pair of curtains to block out external light, banning electronics from the bedroom (no blinking lights), turning off all lights upstairs, and closing your bedroom door. If your bedroom still isn’t dark enough you can buy yourself a sleep mask to block out all light.

6. If you can’t fall asleep within 30 minutes do something else.

If you’re still struggling to get to sleep, don’t beat yourself up about it. Get up and take a walk around the house, go outside for a few minutes, or read a book. Take the focus off the need to sleep and sleep will soon come to you.

7. Keep a diary.

“How on Earth would keeping a diary help me get a better sleep?” I hear you ask. Well it’s really quite simple. You know all those thoughts you can’t stop running through your mind as you scrunch your eyes closed convincing yourself you’re not crazy? Keeping a diary takes all those thoughts from your head, transfers them to a page and keeps them where they can’t disturb you.

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It’s like complaining about something to a friend. Once it’s off your chest, you feel the weight off your shoulders and it doesn’t bother you as much any more.

8. Try meditation or hypnotherapy shortly before bedtime.

If you want to send your sleep to the next level then meditation and hypnotherapy can do just that. Both are very similar in that they quiet the conscious mind. In meditation you focus on one thing (and ultimately nothing AND everything), while in hypnotherapy you focus on an aspect of yourself you’d like to improve and mentally repeat suggestions to that effect.

A simple meditation exercise I use each night is to focus my thoughts on my breathing. I take mental notes of how the air feels cold as I inhale, and warm as I exhale, how my belly expands then contracts. Because I’m entirely focused on my breathing, no unwanted thoughts enter my head.

Just 10 minutes of meditation before you go to sleep makes a HUGE difference to the quality of sleep. It feels like you’ve added hours to the length of your sleep when you wake up the next morning.

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Those are eight of my favorite ways to get better sleep. Do you have any tips of your own? Leave a comment and let me know, I’d love to read them!

Featured photo credit: Sleepy Time by Alexandra Guerson via flickr.com

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Jake Rhodes

Jake is an entrepreneur and self-improvement enthusiast.

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Last Updated on January 3, 2020

The 10 Essential Habits of Positive People

The 10 Essential Habits of Positive People

Are you waiting for life events to turn out the way you want so that you can feel more positive about your life? Do you find yourself having pre-conditions to your sense of well-being, thinking that certain things must happen for you to be happier? Do you think there is no way that your life stresses can make you anything other than “stressed out” and that other people just don’t understand?  If your answer is “yes” to any of these questions, you might find yourself lingering in the land of negativity for too long!

The following are some tips to keep positive no matter what comes your way. This post will help you stop looking for what psychologists call “positivity” in all the wrong places!  Here are the ten essential habits of positive people.

1. Positive people don’t confuse quitting with letting go.

Instead of hanging on to ideas, beliefs, and even people that are no longer healthy for them, they trust their judgement to let go of negative forces in their lives.  Especially in terms of relationships, they subscribe to The Relationship Prayer which goes:

 I will grant myself the ability to trust the healthy people in my life … 

To set limits with, or let go of, the negative ones … 

And to have the wisdom to know the DIFFERENCE!

 2.  Positive people don’t just have a good day – they make a good day.

Waiting, hoping and wishing seldom have a place in the vocabulary of positive individuals. Rather, they use strong words that are pro-active and not reactive. Passivity leads to a lack of involvement, while positive people get very involved in constructing their lives. They work to make changes to feel better in tough times rather than wish their feelings away.

3. For the positive person, the past stays in the past.

Good and bad memories alike stay where they belong – in the past where they happened. They don’t spend much time pining for the good ol’ days because they are too busy making new memories now. The negative pulls from the past are used not for self-flagellation or unproductive regret, but rather productive regret where they use lessons learned as stepping stones towards a better future.

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4. Show me a positive person and I can show you a grateful person.

The most positive people are the most grateful people.  They do not focus on the potholes of their lives.  They focus on the pot of gold that awaits them every day, with new smells, sights, feelings and experiences.  They see life as a treasure chest full of wonder.

5. Rather than being stuck in their limitations, positive people are energized by their possibilities.

Optimistic people focus on what they can do, not what they can’t do.  They are not fooled to think that there is a perfect solution to every problem, and are confident that there are many solutions and possibilities.  They are not afraid to attempt new solutions to old problems, rather than spin their wheels expecting things to be different this time.  They refuse to be like Charlie Brown expecting that this time Lucy will not pull the football from him!

6. Positive people do not let their fears interfere with their lives!

Positive people have observed that those who are defined and pulled back by their fears never really truly live a full life. While proceeding with appropriate caution, they do not let fear keep them from trying new things. They realize that even failures are necessary steps for a successful life. They have confidence that they can get back up when they are knocked down by life events or their own mistakes, due to a strong belief in their personal resilience.

7. Positive people smile a lot!

When you feel positive on the inside it is like you are smiling from within, and these smiles are contagious. Furthermore, the more others are with positive people, the more they tend to smile too! They see the lightness in life, and have a sense of humor even when it is about themselves. Positive people have a high degree of self-respect, but refuse to take themselves too seriously!

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8. People who are positive are great communicators.

They realize that assertive, confident communication is the only way to connect with others in everyday life.  They avoid judgmental, angry interchanges, and do not let someone else’s blow up give them a reason to react in kind. Rather, they express themselves with tact and finesse.  They also refuse to be non-assertive and let people push them around. They refuse to own problems that belong to someone else.

9. Positive people realize that if you live long enough, there are times for great pain and sadness.

One of the most common misperceptions about positive people is that to be positive, you must always be happy. This can not be further from the truth. Anyone who has any depth at all is certainly not happy all the time.  Being sad, angry, disappointed are all essential emotions in life. How else would you ever develop empathy for others if you lived a life of denial and shallow emotions? Positive people do not run from the gamut of emotions, and accept that part of the healing process is to allow themselves to experience all types of feelings, not only the happy ones. A positive person always holds the hope that there is light at the end of the darkness.  

10. Positive person are empowered people – they refuse to blame others and are not victims in life.

Positive people seek the help and support of others who are supportive and safe.They limit interactions with those who are toxic in any manner, even if it comes to legal action and physical estrangement such as in the case of abuse. They have identified their own basic human rights, and they respect themselves too much to play the part of a victim. There is no place for holding grudges with a positive mindset. Forgiveness helps positive people become better, not bitter.

How about you?  How many habits of positive people do you personally find in yourself?  If you lack even a few of these 10 essential habits, you might find that the expected treasure at the end of the rainbow was not all that it was cracked up to be. How could it — if you keep on bringing a negative attitude around?

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I wish you well in keeping positive, because as we all know, there is certainly nothing positive about being negative!

Featured photo credit: Janaína Castelo Branco via flickr.com

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