“Every day, think as you wake up, ‘Today I am fortunate to be alive, I have a precious human life, I am not going to waste it. I am going to use all my energies to develop myself, to expand my heart out to others; to achieve enlightenment for the benefit of all beings.'”
Let the Dalai Lama’s words inspire you to enrich your life. One of the best ways to develop yourself is through the information you consume.Advertising
Reading enriches life.
As you read, whether fiction or nonfiction, you expand your mind. Reading allows you to experience new worlds, perspectives and ideas.
The more you read, the better you can relate and react to the world around you. As you process all of this information, you will find it is also easier to come up with your own new, unique ideas.
It is up to you to choose reading that will enrich you.
Enriching your life with reading can also be fun and enjoyable. However, reading isn’t the only medium to enrich your life. You can also select audio and video programs that are enriching.Advertising
The question then arises, how to choose materials that are enriching. The best way to choose materials that enrich your life is to ask yourself a few questions.
Is there something new to learn?
Choosing materials that teach you something new will expand your universe.
- Watch a TV Program on how to do your next home improvement project.
- Learn about your next vacation destination through guidebooks, podcasts, articles or videos.
- Explore the culture through local legends
- Learn some phrases in the local language
- Immerse yourself in the history of the peoples, land or architecture
- If you are choosing a fiction book for your enjoyment you can still find it enriching.
- You may learn about a new place, time or even a profession the characters have.
Strive to learn at least one new thing every day. It’s easy when you surround yourself with great information and resources.Advertising
Is the material mostly positive?
This will not be everyone’s preference. However, I find that keeping the information I consume at least 90% positive makes life more enjoyable. It is easier to see the best in the people and world around you when you focus on the good that surrounds us.
- Choose news outlets that focus on more positive stories (or simply change the channel for ugly news).
- Look for sources that focus on positive news
- Read biographies of people who inspire and have accomplished great things.
- Watch movies that have a positive, uplifting message.
Am I interested in the topic?
Consuming information that isn’t of interest to you can be drudgery. Remember your school days: what was your least favorite subject? I bet the thought of having to attend that class was torture some days.
Better to find a topic or an aspect of the topic that interests you.Advertising
- Make a list of things you’ve always wanted to learn about.
- What are your favorite tv shows? They may help point you towards subjects you would like to learn more about.
- Dislike a topic? Look for a method that makes it more interesting.
- If you don’t like history, you might enjoy historical fiction or movies that are period based.
- You may find reading a nonfiction book is a challenge, whereas listening to the same book in audio format while driving is easy and enjoyable.
Reading enriches life. As you enrich your life through your entertainment choices, take a moment to journal each day about what you learned. Processing and recording your thoughts in this way will help you get even more from the material and formulate new ideas.
Featured photo credit: Ed Yourdon via flickr.com
Last Updated on October 16, 2018
The Ultimate Guide to Help You Sleep Through the Night Tonight
It’s well past midnight and you’ve got to get up in less than six hours. You toss and turn all night. Before you know it, another hour passes by and you start panicking.
“If I don’t get to sleep in the next 30 minutes, I’m going to be exhausted tomorrow!”
One thing is for sure, you’re not alone. Over 70M+ Americans have stated that they don’t get the proper sleep they need at night. So what could possibly be causing this insomnia epidemic?
Throughout my entrepreneurial journey of building my language learning company, I have experimented and researched dozens of best sleep practices. Some have flopped but a few have dramatically improved the quality of my life and work.
In this article, I’ll look into the reason why you’re sleep deprived and how to sleep through the night tonight.
Table of Contents
Why you can’t sleep through the night
The first step to improving anything is getting to the bottom of the root problem. Different studies have shown the reasons why most people cannot sleep well at night. Here are the main ones that the average person faces:
If you’ve ever stayed up at night worrying about something, know that it’s a major sleep inhibitor. When you’re feeling stress, your mind and body becomes more activated, making it incredibly difficult to fall asleep. Even when you do manage to sleep, it won’t be deep enough to help you feel rested the next day.
Exposure to blue light before sleep time
We’re exposed to harmful blue light on a daily basis through the use of our digital screens. If you’ve never heard of blue light, it’s part of the visible light spectrum that suppresses melatonin, our sleep hormones. Other harmful effects include digital eye strains and macular cellular damage.
While daytime exposure to blue light is not very harmful, night time exposure tricks our brain into thinking it’s daytime. By keeping your brain alert and suppressing melatonin, your mind is unable to shut down and relax before bedtime.
Eating close to bedtime
Eating too late can actually be an issue for many people, especially those who are older than 40. The reason is, eating before laying down increases the chances of Gastroesophageal reflux disease (GERD), in which stomach acid backflows into the esophagus.
Another reason not to eat too late is sleep quality. Even if you manage to sleep right after eating, it’s likely that you’ll wake up tired. Instead of letting your body rest during sleep, it has to digest the food that was entered before bedtime.
Rule of thumb: eat 3-4 hours before bedtime.
In some cases, it could be medical conditions that cause your sleep problems. If you can’t relate yourself to the above reasons or any of these common sleep problem causes, you should visit the doctor.
The vicious sleep cycle
The biggest danger to repeating the bad habits mentioned above is the negative cycle that it can take you through. A bad night’s sleep can affect not only your energy but your willpower and decision making skills.
Here’s an example of a bad sleep pattern:
You get a bad night’s sleep
–> You feel tired and stressful throughout the day.
–> You compensate it with unhealthy habits (for example junk food, skipping exercises, watching Netflix etc.)
–> You can’t sleep well (again) the next night.
You can imagine what could happen if this cycle repeats over a longer period of time.
How to sleep better (throughout the night)
To help you break the vicious cycle and stop waking up in the middle of the night, I’ll explain to you a list of actionable steps to solve your trouble staying asleep.
1. Take control over the last 90 minutes of your night
What you do (or don’t do) before bedtime have significant impact on the quality of your sleep. Many times, it can be the difference between staying up until 4am and sleeping like a baby.
Here are a few suggestions:
- Go from light to dark – Darkness stimulates production of the sleep hormone melatonin. Turn off unused light around the house, and think about investing into warm light that you can use in the bedroom before bedtime.
- Avoid screens (or wear blue light blocking glasses) – Keep the bedroom a technology-free zone as the light from electronic devices can disturb your sleep. If you need to work, wear blue light blocking glasses (also known as computer glasses) throughout or before you sleep to prevent sleep disruption.
- Find an activity that helps you to wind down – This could be anything that calms you down, and reduces thinking (especially unnecessary stress). Fir example, listening to soothing/good feel music, taking a hot bath, reading or meditating.
- Keep any electronics you have on the other side of the room or outside the room – One of the most harmful things that can disrupt your sleep is the notifications you get from your smartphones. The simplest way to avoid this is to keep it away from you.
- Create a bedtime routine – A night routine is a couple of things you do prior to going to bed. By doing these things every night, you’ll have a more restful and high-quality sleep. Learn how to pick up a night routine here: The Ultimate Night Routine Guide to Sleep Better and Wake Up Productive
2. Eat the right nutrients (and avoid the wrong ones)
What you eat (not just when we eat) plays a critical role in your sleep quality. If you’re ever in doubt of what to eat to improve your sleep, take the following into consideration:
- Kiwi – This green fruit may be the ultimate pre-bed snack. When volunteers ate two kiwis an hour before hitting the hay, they slept almost a full extra hour. Kiwis are full of vitamins C and E, serotonin and folate—all of which may help you snooze.
- Soy foods – Foods made with soy such as tofu, miso and edamame, are rich in isoflavones. These compounds increase the production of serotonin, a brain chemical that influences the body’s sleep-wake cycle.
- Fiber-rich foods – Eating more fiber could be key for better sleep. Eating fiber was associated with more restorative slow-wave sleep—the more you eat, the better you sleep—per a study published in the Journal of Clinical Sleep Medicine. Fiber prevents blood sugar surges that may lower melatonin. Get a fiber boost from beans, artichokes, bran cereal and quinoa.
- Salmon – Most fish, especially salmon, halibut and tuna boost vitamin B6, which is needed to make melatonin— a sleep-inducing hormone triggered by darkness.
3. Adjust your sleep temperature
Once you’ve gone through the first 2 recommendations, the last step to experiment with is temperature. According to Sleep.org, the ideal temperature for sleep is 60-67 Farenheit. This may be cooler than what most people are used to, but keep in mind that our body temperature changes once we fall asleep.
Rule of thumb: sleeping in cooler temperature is better for sleep quality than warmer temperature.
Find out how to maintain the optimal temperature to sleep better here: How to Sleep Faster with the Best Temperature
Sleep better form now on
Congrats on making it to the end of this guide on sleep. If you’re serious about taking the necessary steps in improving your sleep, remember to take it one step at a time.
I recommend trying just one of the steps mentioned such as taking a hot bath, blocking out blue light at night, or sleeping in cooler temperature. From there, see how it impacts your sleep quality and you can keep doing what works, and throw away what doesn’t.
As long as you follow these steps cautiously and diligently, I know you’ll see improved results in your sleep!
Featured photo credit: pixabay via pixabay.com