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8 Easy Ways To Get Better Sleep Tonight

8 Easy Ways To Get Better Sleep Tonight
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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

More by this author

Jake Rhodes

Jake is an entrepreneur and self-improvement enthusiast.

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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
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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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                                                                                                                                                                                                          30 Brilliant Camping Hacks I Wish I Knew Earlier

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

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