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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
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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.

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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 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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