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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 February 11, 2021

The 20 Most Creative Instagram Accounts That Will Inspire You

The 20 Most Creative Instagram Accounts That Will Inspire You

Instagram allows you to see exactly what inspires people and how creativity is drawn from their everyday life. We use Instagram to capture what makes us smile, what brings joy to our life, and what we are passionate about, and the accounts listed below are sure to inspire you in turn.

Here are our 20 top creative Instagram accounts that you should be following today.

1. Humans Of New York

Brandon Stanton walks the streets of New York City taking street photography, and he gets his subjects to open up about life details that even many family members may not know about them. It makes you smile and connect with the images at a new level.

 2.  Paris in Four Months

Carin Olsson moved to Paris and is documenting every part of her experience, from the macaroons to the Eiffel Tower with all of its shimmering lights. If you want to go to Paris but can’t get there today, Carin will take you.

3. Civilized Caveman Cooking

George Bryant offers up more than his love for cooking Paleo cuisine as he shares more about life, joy, and happiness. His coined hashtag is #hugsandbacon.

4. Andrew Knapp

Andrew has taken the world by storm with his adorable version of Where’s Waldo? His version is Find Momo, and stars his border collie.

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5. Idafrosk

Ida Skivenes has developed a knack for food art. From the world of Charlie and the Chocolate Factory to Strawberry Fields Forever, she has recreated it all with food.

6. GrandmaBetty33

Grandma Betty is fighting cancer and is inspiring others to smile and be happy in life. She brings a smile to your face instantly and is like having your grandma right beside you.

7. Maya_on_the_Move

Tania Ahsan captures the world of her cute bulldog, Maya, on her adventures in New York. Maya makes appearances that will make you smile, laugh, and inspire you to go out and create something special.

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8. Leoleoparis

Leo captures the life on the streets of Paris. Most of his work is done in black and white, offering that iconic Parisian look.

9. Jacob Santiago

Jacob Santiago creates stunning, vibrant images around New York City, showcasing the architecture and streets. I’m sure you haven’t seen the streets of NYC like this before.

10. Julie’s Kitchen

Julie Lee showcases how everyday produce can create colorful art designs. At first glance, you think it is just a design; then, a second take illustrates that it is really fruits and vegetables.

11. iloveplaymo

iloveplaymo brings together photography and Playmobil toys in action. The images are up to date with current world events and everyday life.

12. “Red” Hong Yi

Red Hong Yi loves to paint without a paintbrush. Her style uses daily items to create lovely images.

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13. Alexis Diaz

A breathtaking artist from Puerto Rico who loves to paint murals. Alexis’s work is featured all over the world.

14. Murad Osmann

Murad Osmann is a music video producer, but his claim to fame on Instagram has been his photographs with his girlfriend leading him by her hand.

15. Simone Bramate

Simone Bramate is a storyteller who just so happens to take delightful photos as well.

16. Willie Kessel

Willie Kessel brings beach life right to your smartphone. Amazing surf and lifestyle images that take your mind off of all of the work and stress in your life.

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17. Nick Ulivieri

Nick Ulivieri is a talented photographer who loves to capture the windy city of Chicago and skies, especially during storms. His images are gorgeous and make you realize how wonderful life really is.

18. Jo Jerry

Jo Jerry’s landscape photos around Santorini, Greece, make you want to book a flight immediately. The bright colors and simplicity in the images make his photos stand out from the rest.

19. GoPro

GoPro uses fan-sourced images on their account that are all captured with a GoPro. Creativity to the max is used in these images and range from the grocery store to incredible surf.

20. Vin Farrell

Vin Farrell is a creative who works on the agency side for large clients and has a knack for photography. His iPhone captures amazing aerial images around NYC and the world.

Featured photo credit: Andy via flickr.com

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