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10 Simple Hacks To Fall Asleep In 30 Seconds, Backed By Science

10 Simple Hacks To Fall Asleep In 30 Seconds, Backed By Science

Yawn. It’s easier said than done trying to actually catch some Z’s, and there is an entire spectrum of people, all desperately trying to claim back the realm of sleep and their quality of sleep. We all want high quality of sleep, and yet so many of us find ourselves tossing and turning hours after we hit the pillow, unable to slip into the Land of Nod.

However, we all deserve to get the kind of sleep we deserve, and so we’ve rounded up some of our best and most useful sleep hacks to try and help you find it a little bit easier to curl up under the covers and nod off. So, without further ado, here are ten of our simple sleep hacks…

1. Read A Book Before Bed

One of the best and renowned sleep hacks is to turn down the lights, snuggle down, and have a quick read of a good bedside tome. It doesn’t have to be particularly highbrow reading, although reading something you find boring or stale might well induce your visit to the Land of Nod. Reading helps facilitate sleep by forcing you to remove yourself from electronic equipment – items designed to keep your mind visually stimulated – and into a relaxed activity. So, next time you’re struggling to get to sleep, try picking up one of those books on your bedside. It might just be the thing to help.

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    2. Set A Formal Bedtime

    Setting a formal bedtime – as in a time in which you force yourself to go to bed every evening – can be extremely beneficial in terms of helping you get to sleep post-haste. Not only can setting a formal bedtime help you physically, it has some strong psychological benefits. Setting a certain time for you to go to sleep helps your mind recognise that it is time for you to start unwinding and relaxing, much in the same way a child learns to sleep through the night. A regular bedtime also helps your brain adjust its levels of serotonin and melatonin, and helps balance your circadian rhythm out. In short, all good things, and essential sleep hacks that you should implement if you want to be asleep within seconds.

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      3. Eat A Healthier Diet

      We know everyone keeps extolling the virtues of a healthier diet, and believe us, we’re sick of it too. However, if you’ll hear us out, adjusting your diet to help you get better sleep, might just be worth it. Research has found that increasing your intake of fruits, vegetables, and pulses can help improve your sleep and the time it takes for you to go to sleep dramatically, thanks to enhancing your levels of magnesium, potassium, or other essential minerals that your body needs. Even incorporating more turkey – rich in tryptophan which helps induce drowsiness and sleepiness – can help make the distance between awake and sleep much easier.

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      4. Keep Your Room Cool

      The last tip we can offer to help you get to sleep quicker, is to make sure that you keep your room as cool as possible – but not too cool. Years of scientific research have found that your body temperature is key when trying to get to sleep, as your body temperature naturally drops when you start to nod off. Therefore maintaining a cool, but not cold temperature in your room is essential. Similar to the way how coming out of a hot bath makes you feel sleepy thanks to your body’s temperature drop, the best course of action is keeping a fan or a window open to keep cool air circulating, and then taking the opportunity to snuggle down. Lovely.

      5. Practice Yoga Before Bed

      If you fancy exploring something a little less orthodox, then research suggests that doing a spot of yoga can help relax your body and help you get to sleep in record time. In terms of sleep hacks, yoga has long been touted as an avenue worth exploring; certain sequences such as ‘Salute to the Moon’ are designed to be slow, gentle movements that promote a feeling of relaxation and which help relieve any bodily aches that might keep you up at night. Yoga gets a lot of attention for its health benefits, but if you’re stuck on a sleepless night, try your hand at some yoga and find yourself relaxing and nodding off immediately.

      6. Meditate

      The meditation revolution keeps on rolling through our cities and cultures, touted as a huge help for anyone who needs it – and with good reason. In terms of being simultaneously rudimentary and revolutionary, meditation has been commended as a kind of cure-all for a large swathe ofphysical or psychological ailments – in this case being unable to go to sleep. Meditation allows you to calm your restless mind and focus on the kind of slow, rhythmic breathing that helps make sleeping better. In fact one of the suggested breathing techniques, the ujjayi breath (or ocean breath), is perfect for calming you down and helping you nod off to sleep.

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      7. Drink Some Warm Milk

      Sometimes the old wives’ tales turn out to have some common sense or a grain of surprising truth in them. For example, the old adage about drinking warm milk helping you go to sleep, turns out to be not only true, but a beneficial sleep hack for anyone trying to get to sleep quicker. Warm milk, or similarly crafted milk-based beverages, may have shaky standing as a soporific thanks to the ongoing debate over the actual effectiveness of tryptophan in aiding sleep. However, psychologists have considered that drinking warm milk may have an unconscious psychological effect, and that it relates to the childhood experience of breastfeeding and the comfort associated with it. So, if you want to have a little sip of something before you hit the hay, try a glass of warm milk, rather than the traditional boozy nightcap. You’ll feel better for it in the morning – in more ways than one.

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        8. Cut Out The Caffeine

        One of the best sleep hacks out there is to cut out of the most prevalent addictive chemicals out there: caffeine. Yep, we’re all guilty of partaking in some caffeine at one point or another, whether it’s in our tea, coffee, or even out of chocolate. However, if you want to make sure you go to sleep as soon as possible, try and cut caffeine out of your diet after a certain point in the day. Studies indicate that cutting off your caffeine intake after 3pm helps improve quality of sleep, and the time it takes for you to get to sleep. So, if you want to try something to help you nod off in record time, try ditching that late evening cup of coffee, and see what happens.

        9. Turn Off The Electronics

        One of the biggest, best sleep hacks for the modern-day person, is to remove those pesky electronics from your bedroom to stop you playing with them. Numerous studies have found that the blue light from electronic devices disrupts your brain’s ability to begin relaxing for better quality sleep, as well as the likelihood of being unable to properly relax before hitting the hay, thanks to devices intended to keep you engaged. Instead, try and turn off your laptop, phone or tablet about an hour before you go to bed, so that your mind can unwind properly, and you can get that all-important quality of sleep that you deserve.

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        10. Invest In Some Blackout Curtains

        This can be an issue no matter what your bedroom situation is, but it is always worth investing in a solid pair of blackout curtains if you’re looking for a great go-to sleep hack. With more and more light pollution in the day-to-day – your neighbour’s backyard spotlight, the streetlamps outside, everyone’s car headlights coming in at 1am – it can be harder and harder to sleep with all that extra light pouring in and messing up your chance at sleep. Blackout curtains are a great preventative measure, as they’ll make sure your sleep is longer, better, and is much less likely to be disturbed.

        Featured photo credit: Cute newborn baby sleeps in a hat via shutterstock.com

        More by this author

        Chris Haigh

        Writer, baker, co-host of "Good Evening Podcast" and "North By Nerdwest".

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        Last Updated on November 5, 2019

        5 Learning Management Systems (LMS) for Effective Learning

        5 Learning Management Systems (LMS) for Effective Learning

        Businesses rely on talent to generate and sell value. Without skilled people to create its products, manage its operations and execute its strategies, a business would inevitably fizzle out of the game and leave better-staffed competitors to take the field.

        This is the reason why ambitious companies go great lengths to attract top talent,[1] shelling out millions of dollars in the process and bending traditional work policies just to bring highly skilled but demanding candidates into the fold.

        Clearly, the contours of business are changing. But so are the demographics of work.

        Millennials have become the dominant generation in the job market in terms of population, and some have already transitioned into leadership roles. Most millennials consider opportunity to learn and grow more important than overall compensation.[2]

        Companies also today expect employees to come equipped with razor sharp business acumen.[3] Unfortunately, there is an alarming discrepancy between the actual skills businesses need and those currently possessed by job candidates.

        To stay in the game, employers need to continually upgrade their training and skills development strategies to cover the entire employee lifecycle.

        What are Learning Management Systems (LMS)?

        Learning management systems are software-based solutions for authoring, presenting, consuming, storing, and tracking educational content and training materials. These systems aim to centralize all instructional content (e.g., lessons, training modules, instructional videos, presentation slides, worksheets, online quizzes, ebooks, takeaway notes, etc.) in one place.

        LMS enable instructors to design and deliver learning experiences to students, with the added capability of evaluating the effectiveness of the instructional materials and grading the learning progress of students.

        On the other side of the equation, learners use LMS to develop skills and acquire new knowledge virtually anytime and anywhere via the different channels and content formats made possible by digital technology.

        Over the years, a wide range of features and technologies have been integrated into learning management systems to help enhance the experience of training designers, instructors, and learners. These include cloud and mobile technology, artificial intelligence, responsive design, scheduling, gamification, data analytics, and interoperability with other applications.

        5 Best All-Purpose Learning Management Systems

        There are dozens of LMS vendors catering to the general market or to specific segments such as K-12 learning, higher education, and corporate training.

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        With so many options available, selecting the right LMS solution for your needs can be complicated and costly, especially when you end up adopting a platform that doesn’t exactly match your goals or requirements.

        Short of conducting a comprehensive audit of your needs and finalizing a learning roadmap, the safest bet would be to adopt full-featured but affordable LMS solutions.

        Based on user reviews, here are the 5 best LMS to help people gain knowledge, build skills, and achieve mastery:

        1. Canvas Network

        Launched by Instructure as an open source software in 2011, Canvas is an end-to-end cloud-based service originally engineered for the education sector.

        Widely adopted for K-12 and Higher Ed learning, Canvas can be repurposed for anything that involves an instructor, a subject matter, and a student.

        Used around the world by people of all ages and organizations of all types, Canvas arguably has the largest learning and support community in its class. It works on desktop computers, tablets and mobile phones.

        To get a glimpse of the platform’s fresh interfaces, you can visit the Canvas Network, a learning community that provides educational and instructional materials created by colleges, universities, corporate businesses, independent course developers, and other knowledge-sharing entities around the world.

        Hosting hundreds of interesting topics from data science to horticulture, the learning network also serves as evidence to the scope, capabilities, and popularity of the Canvas LMS platform.

        Canvas is hosted on Amazon Web Services (AWS) infrastructure, which enhances the platform’s reliability, speed, scalability, and overall online performance.

        Additionally, platform adopters enjoy a low-risk environment since cloud-based solutions require no hard stops for version updates, upgrades, or system migrations.

        The Canvas website does not show a price matrix but says the service adopts a simple formula for computing fees: a one-time implementation fee and an annual subscription fee based on total number of users. It also promises free basic services for teachers who want to use the platform.

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        In addition to Canvas, Instructure also offers Bridge (an LMS designed for corporate environments), Arc (a video platform for online learning), and Gauge (an assessment management system).

        Check out this video if you want to learn more about Canvas Network:

        2. Google Classroom

        This free service from Google aims to improve the teaching and learning process using cloud technology, web apps, workflow simplification, and seamless communication between students and instructors.

        Using Classroom, educators can easily create and schedule classes, distribute assignments, send feedback, and grade quizzes all in one place. By streamlining processes, Classroom helps teachers save time and organize classes more effectively. Both students and teachers can also work using any device anytime and anywhere.

        Classroom works perfectly with other Google tools, having been launched initially as part of Google’s G Suite for Education. This LMS solution taps Google Drive for content storage and distribution, as well as Google Docs, Sheets, and Slides for the creation and sharing of instructional materials. Meanwhile it integrates Google Calendar for scheduling and Gmail for communication.

        With G Suite, other communication channels such as chat messaging, video conferencing, and a dedicated website are enabled.

        Easy to set up and manage, Google Classroom is free to use. One of my very first courses was actually hosted on Google Classroom.

        Going beyond the classroom environment, Google offers G Suite Enterprise for Education for large institutions. This suite provides enhanced search and analytics capabilities as well as advanced tools for enterprise communications.

        3. Moodle (Modular Object-Oriented Dynamic Learning Environment)

        If budget and capability equally top your list of LMS adoption criteria, then Moodle might just fit the bill. Which is to say there’s none (i.e., bill).

        Moodle is a free and open-source learning solution for distance education, workplace training, flipped classrooms, and other pedagogical environments.

        It is also a full-featured LMS supported by a robust community and a thriving developer ecosystem. Not surprisingly, Moodle is used in more than 15 million courses by more than 130 million users in 230+ countries.

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        Among other things, Moodle enables administrators and educators to create a dynamic and dedicated website to host organic, easily accessible, and highly customizable courses that can be experienced on desktops and mobile devices anytime and anywhere.

        Moodle provides a personalized and intuitive dashboard as well as a host of collaboration tools for content designers, teachers, and learners. A universal calendar, an efficient file management system, an automatic notification system, multimedia integration, and a progress tracking tool all come with the package.

        Check out this video if you want to learn more about Moodle:

        4. Absorb

        This platform recently bagged PC Magazine’s Editors’ Choice Award for Best LMS.

        Co-designed and built by former course authors, Absorb takes learning experience to the next level. This turnkey LMS solution is responsive, full-featured, and highly customizable for maximum impact.

        Course developers can orchestrate a wide range of experiences depending on audience or learning situation. In addition to surveys, polls, and e-commerce integration, Absorb supports formal online learning and certifications standards such as AICC, SCORM, and Tin Can.

        The user interface can also be modified to match the learner’s location, group, or department, allowing for a different look and feel for customers, channel partners, management trainees, and newly hired employees.

        Absorb supports all personal computing devices from desktops to mobile phones. There are also native or hybrid apps for iOS and Android.

        The only possible drawback to the platform’s powerful feature set is its pricing. The service reportedly implements a flat, one-time setup fee depending on your business and training requirements. According to the site, any plan comes with a dedicated success team for your account.

        Although small companies are welcome to try, midsize to enterprise-scale organizations are probably the best segment to readily adopt this LMS solution.

        Take a look at some examples of Absorb in this video:

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        5. Watershed Collaborative

        Created by a group of educators, this nonprofit rethinks the priorities of an LMS, asserting that too many systems miss the most essential elements of what makes learning stick. They promise a better user experience – emphasizing Learning before Management and System.

        Watershed aims to support an inquiry-based learning experience through an integrated mix of online and in-person learning strategies and interactions designed expressly for teams – including collaboration, reflection, and dialogue.

        While Watershed was founded initially to serve the K-12 education market, the company has since expanded its scope to cater to all types of teachers and learners with its video-rich, state-of-the-art platform.

        If you’re a mission-driven educator, content creator, institution, or business, this LMS may be the one for you.

        Watershed specializes in assisting you with the instructional design of courses and provides content production services to ensure top-quality video assets with lasting value. Their LMS makes it easy for course creators to continuously update and tailor content to support small and large groups, while ensuring the technology and instructional strategy supports communities of learners.

        Pricing varies based on products and services, but revenues support the nonprofit’s ability to make its platform and courses available at little or no cost for high-need educators and educational settings.

        Honorable Mentions

        There are dozens of LMS vendors in this growing market and the brands included in foregoing list are by no means the only viable options for companies or learning institutions looking to upgrade their learning infrastructure.

        Many other excellent services are worth checking out. These include:

        1. Docebo is an LMS designed for hyper-engaging students, employees, customers, and other learners. The system helps organizations identify and resolve competency gaps with strategic learning interventions.
        2. Cornerstone OnDemand is a talent, training, and performance management solution offered as an SaaS (Software-as-a-Service). This service enables learners to create personalized playlists of instructional content.
        3. Lessonly is an LMS solution that makes it easier to recall and reinforce whatever skills or knowledge you have learned through quizzes, coaching, and constant practice.
        4. Skillsoft is an online training and corporate learning platform developed by a two-decade old and billion-dollar company with the same name.
        5. D2L BrightSpace is a learning management system that has all the basics for delivering excellent, rich-media experiences for classroom or workplace training.

        Conclusion

        There are many ways to learn but some are more effective and meaningful than others. Whether you are a teacher looking to enhance classroom learning or an HR manager creating a long-term talent development plan for employees, the key to impactful learning is to understand and bridge the needs of learners, the goals of your institution, and the actual capabilities of the learning tools you are considering.

        Note that using multiple LMS platforms is possible although not recommended. On the other hand, adopting other learning solutions beyond LMS (such as podcasts, mentoring, and onsite in-person workshops) may significantly improve learning outcomes. Always go for products and plugins that seamlessly integrate into your core LMS tool.

        Featured photo credit: Unsplash via unsplash.com

        Reference

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