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Tonight Before You Go To Sleep, Make Sure You’ve Done These 10 Things

Tonight Before You Go To Sleep, Make Sure You’ve Done These 10 Things

Fall is my favorite season but it is no good for my sleep schedule. The early darkness and late-coming first-glimpse-of-the-sun have a way of throwing off my natural body clock. Know the feeling? We could all use a good lesson in how to sleep better. Just remember the following 10 things for quality Zzz’s that will help you wake up refreshed and ready to dominate your day.

1. Discover your natural sleeping rhythm.

Find a few days in a row where you don’t have to be awake by any particular time and forget about setting your alarm. Go to bed at the same time every night and let your body awake when it chooses to do so. Write down when you wake and write down how you feel. Repeat this exercise until you discover your ideal sleep schedule.

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2. Keep a consistent bed-time ritual.

I know this isn’t easy if you have kids, so your ritual can be as simple or as elaborate as it needs to be. Plenty of time to spare? Unwind with a bubble bath, good book, hot tea, and incense or candles. Only have a little while? Dim the lights in your home an hour before bed. After you tuck the kids in, perform a super quick consistent ritual before getting under the covers. For example: you could brush and floss your teeth, lay out your clothes for the next day, and write down the most important things you have to do tomorrow. Train your brain with a patient attitude to wire your body to sleep with ease.

3. Catch some rays during the day.

Melatonin is the hormone in your body that regulates your sleep cycle. Have you ever noticed your energy in the morning tends to increase when you take your first step into the sun-light? That’s because melatonin production is influenced by exposure to light. Make sure you catch some rays during the day because chaining yourself to your desk (and denying your body access to natural light) will make you feel groggy long before your day is over.

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4. Watch out for artificial light late at night.

The more melatonin your body produces, the sleepier you will be. Light decreases its production and darkness increases it. Unfortunately, the artificial light found on lap-tops, computer monitors, TV screens, cell-phones and so on are not excluded from this equation. Limit your exposure to all electronics within one hour of your bed-time. Dive into a book for a more sleep-friendly alternative.

5. Turn down your thermostat.

The average person sleeps best at a temperature of 65 degrees. Is it a little warm? Sleep in your skivvies and ditch the cover. A little cool? Bundle up in something comfy and warm. Adjust your attire to the temperature for a good night’s sleep.

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6. Cut the lights and eliminate the noise.

Just like distractions can wreck your productivity in the middle of a task or chore, they can also mess up the quality of your sleep. If you live in a noisy apartment or neighborhood, buy some comfortable noise reduction ear muffs or try going to bed with something relaxing like nature sounds, beach noises, or classical music playing. If there is a bright light sneaking into your window, invest in an eye mask.

7. Move your body.

How to sleep better in one word: exercise! Save vigorous workouts like weight-lifting, sprints, and physically taxing sports for early in the day because they can energize your body late at night (causing the opposite of the desired effect). Gentle yoga with conscious breathing, however, would be a perfect late-night routine to prepare your body for a perfect night of sleep.

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8. Avoid alcohol and caffeine.

It should come as no surprise that caffeine isn’t the best beverage to drink late in the day, but did you know it can cause sleep problems 10-12 hours after consumption? If you have a hard time sleeping, you’d be wise to cut yourself off by noon. Also, while alcohol might give you a vicious case of the sleepies, the benefit doesn’t last. Alcohol damages the quality of your sleep, causing you to wake frustrated and groggy before you’re anywhere close to ready to start the day.

9. Have dinner at least a couple hours before bed.

Rich foods that are full of fat take a long time to digest in your body, which could make it hard for you to fall asleep. Also, I’m sure you have a beverage or two with that dinner, and drinking too close to bed could cause you to wake up with an overwhelming urge to pee.

10. Set a bed-time alarm.

Not a wake-up alarm: a bed-time alarm! If you’re a Facebook or Pinterest user, you know it’s easy to lose track of time. Settle on a time close to lights-out (I’d suggest about an hour before) and stay on schedule. Make sure you give yourself enough time to shut off your electronics, put your kids to bed (if applicable), perform your bed-time ritual, and do anything else you need to do.

I hope this will help you figure out how to sleep better so you can feel more energized and refreshed during the day. Do you have a hard time getting a good night’s sleep? If so, why do you think that could be?

More by this author

Daniel Wallen

Daniel is a writer who focuses on blogging about happiness and motivation at Lifehack.

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Last Updated on May 28, 2020

How to Overcome Boredom

How to Overcome Boredom

Have you ever been bored? Restless? Fidgety? In need of some inspiration?

I have a theory on boredom. I believe that the rate of boredom has increased alongside the pace of technology.

If you think about it, technology has provided us with mobile phones, laptops, Ipads, device after device – all to ultimately fix one problem: boredom.

What is Boredom?

We have become a global nation that feeds on entertainment. We associate ‘living’ with ‘doing’. People now do not know how to sit still, and we feel guilty when we are not doing anything. Today, inactivity has become the ultimate sin.

You might not realize it, but boredom stimulates a form of anxiety and stress. It evokes an emotional state that creates frustration and feeds procrastination.

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It’s a desire to be ‘doing something’ or to be ‘entertained’ – it’s a desire for sensory stimulation. What it boils down to is a lack of focus.

If you think about those times when you’re bored, it’s usually because you did not know what to do. So, indecision also plays a big part.

When we are focused on what’s important to us and what we want to achieve, it’s pretty hard to be bored. So, one answer to boredom is to become focused on what you want.

Sometimes It’s Good to Be Bored

If boredom is a desire for sensory stimulation – then what’s the opposite of that? To be content with no stimulation – in other words – to enjoy stillness.

Sometimes, it’s not boredom itself that causes the frustration but the resistance to doing nothing.

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Think about it. What would happen if you were to ‘let go’ of the desire to be entertained? You wouldn’t be bored anymore, and you will feel more relaxed!

In my experience, it’s often the most obvious, simplistic solutions that are the most powerful in life. So, when you’re bored, the easiest way to combat this is to enjoy it.

It may sound weird but think of ‘boredom’ as a form of ‘relaxation’. It’s a break from the constant stimulation that 21st-century living provides – constant TVs, mobile phones, radios, internet, emails, phone calls, etc.

Who knows, maybe ‘boredom’ is actually good for us?

Next time you’re ‘feeling bored’ instead of feeding the frustration by frantically looking for something to do, maybe you can sit back, relax, and savor the feeling of having nothing to do.

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In this article, I’ll share with you my 3-step strategy on how to overcome boredom.

3-Step Strategy to Overcome Boredom

1. Get Focused

Instead of chasing sensory stimulation at random, focus on what’s really important to you. Focusing on something important helps prevent boredom because it forces you to utilize your time productively.

You should ask yourself: what would make good use of your time? What could you be doing that would contribute to your major goals in life?

Here are a few ideas:

  • Spend some time in quiet contemplation considering what’s important to you.
  • Start that creative project you’ve been talking about for the last few weeks.
  • Brainstorm: think of some ideas for new innovative products or businesses.

2. Kill Procrastination

Boredom is useful in some ways because it gives you the energy and time to do things. It is only a problem if you let it. But if you use it to motivate yourself to be productive, then you can more easily overcome boredom.

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So, the next time you’re bored, why not put this good energy to use by ticking off those things that you have been meaning to get done but have been too busy to finish? This also presents a great time for you to clear your to-do list.

Here are some ideas:

  • Do some exercise.
  • Read a book.
  • Learn something new.
  • Call a friend.
  • Get creative (draw, paint, sculpt, create music, write).
  • Do a spring cleaning.
  • Wash the car.
  • Renovate the house.
  • Re-arrange the furniture.
  • Write your shopping list.
  • Water the plants.
  • Walk the dog.
  • Sort out your mail & email.
  • De-clutter (clear out that wardrobe).

3. Enjoy Boredom

If none of the above solutions work, then you can try a different approach. Don’t give in to boredom and instead choose to enjoy it. This doesn’t mean allowing yourself to waste your time being bored. Instead, think of it as your time to relax and re-energize, which will help you be more productive the next time you work.

Contrary to popular belief, we don’t need to be constantly doing things to be productive. In fact, research has shown that people are more productive when they take periods of rest to recharge.[1] Taking breaks once in a while helps boost your performance and can help make you feel more motivated.

So, take some time to relax. You never know, you might even like it.

Final Thoughts

Learning how to overcome boredom may be difficult at the beginning, but it can be easier if you make use of some techniques. You can start with my 3-step strategy on how to overcome boredom and work your way from there. So, ready your mind and make use of these tips, and you will be overcoming boredom in no time.

More Tips on Overcoming Boredom

Featured photo credit: Johnny Cohen via unsplash.com

Reference

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