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How to Battle Sleepless Nights

How to Battle Sleepless Nights

It all began with an idea I had before going to bed.  Quite excited, I turned to write it down, stressed that I would forget it.  The problem is that my enthusiasm didn’t settle down, I know that I had written everything down but I was anxious to begin and the possibilities swirled like a maelstrom in my head.  When I finished, lo and behold, I had the entire workflow in front of me and I was quite content as one might expect. But guess what? Being content was not enough to cool down my enthusiasm; I had to see it through! So I set out to battle the night, began the project and when I finished it 3 hours later, I slept like a baby.  When I woke up, I had more insight about why I had problems going to bed that night and how to avoid it in the future.

1. Deal With Issues, Ideas and Unfinished Tasks Before Going to Bed

As it turns out, when we turn to sleep, we lower our guard. Our body relaxes, our body temperature drops and, as a result, our brain’s floodgates come tumbling down, sweeping away our sleep and bringing into our conscious mind thoughts from our subconscious that lay dormant during the day.  I found out in retrospect that I was entertaining this idea the entire day and I was unaware that not dealing with it in that exact moment, (i.e. writing it down) would cause me to lose several hours of sleep! Unresolved projects, unfinished tasks, a full inbox that demands our attention – they all come back at night to haunt us. And to make things worse, if we fall asleep, those things that we were not able to solve during the day, visit us in our dreams. If you’re not suffering from insomnia or other sleep depriving medical conditions, the best way to fight sleepless nights is to process everything that needs to be processed during the day, without procrastinating or postponing to-do things that you’re already partially aware of.  This doesn’t mean you have to do it, you just have to get it out of your head and into the right list.

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2. Tackle your Tasks 2 Hours Before You Go to Bed

The phenomenon that propels this suspense/excitement/anxiety that catches us unprepared at night and prevents a much needed shut-eye is called the Zeigarnik effect.  The Zeigarnik effect is our innate tendency to remember an uncompleted or unresolved tasks rather than a completed one.  When we complete tasks and projects, they evaporate from our memory, leaving much room that is instantly occupied by unprocessed business and as a result leaves us awake at night. That’s why the things that cry for your attention on the to-do list must be closed before you go to sleep.  If you can’t close them, at least have a plan that will detail (preferably step-by-step) how you’re going to tackle that pesky task the next day.  This way your mind will know it’s taken care of. The key is to do all of this at least 2 hours before you head hits the pillow.   This will give your subconscious enough time to process that your tasks have been handled.

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3. Follow Your Real-Life Dreams

I also found the above phenomena stealing sleep from me on projects that were not that urgent, i.e. those on my someday/maybe list.  Since it’s a list of things that I dream to do one day, they have the potential to occupy the slot between dream and day time. Another dangerous side effect of not following up on your dreams (and what are someday projects if not dreams waiting for realization) can result in remorse – and remorse can and will keep you awake at night. Make sure those items are handled as well as the more pressing ones, but whatever you do, leave enough space between planning and sleep.  Cutting it too close might create an opposite effect.

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What do you do to battle your sleepless nights? Leave a comment with your own personal tips and advice on how to get a good night’s sleep.

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More by this author

Haim Pekel

Haim Pekel is an entrepreneur and shares tips on productivity and entrepreneurship at Lifehack.

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Last Updated on March 23, 2021

Manage Your Energy so You Can Manage Your Time

Manage Your Energy so You Can Manage Your Time

One of the greatest ironies of this age is that while various gadgets like smartphones and netbooks allow you to multitask, it seems that you never manage to get things done. You are caught in the busyness trap. There’s just too much work to do in one day that sometimes you end up exhausted with half-finished tasks.

The problem lies in how to keep our energy level high to ensure that you finish at least one of your most important tasks for the day. There’s just not enough hours in a day and it’s not possible to be productive the whole time.

You need more than time management. You need energy management

1. Dispel the idea that you need to be a “morning person” to be productive

How many times have you heard (or read) this advice – wake up early so that you can do all the tasks at hand. There’s nothing wrong with that advice. It’s actually reeks of good common sense – start early, finish early. The thing is that technique alone won’t work with everyone. Especially not with people who are not morning larks.

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I should know because I was once deluded with the idea that I will be more productive if I get out of bed by 6 a.m. Like most of you Lifehackers, I’m always on the lookout for productivity hacks because I have a lot of things in my plate. I’m working full time as an editor for a news agency, while at the same time tending to my side business as a content marketing strategist. I’m also a travel blogger and oh yeah, I forgot, I also have a life.

I read a lot of productivity books and blogs looking for ways to make the most of my 24 hours. Most stories on productivity stress waking up early. So I did – and I was a major failure in that department – both in waking up early and finishing early.

2. Determine your “peak hours”

Energy management begins with looking for your most productive hours in a day. Getting attuned to your body clock won’t happen instantly but there’s a way around it.

Monitor your working habits for one week and list down the time when you managed to do the most work. Take note also of what you feel during those hours – do you feel energized or lethargic? Monitor this and you will find a pattern later on.

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My experiment with being a morning lark proved that ignoring my body clock and just doing it by disciplining myself to wake up before 8 a.m. will push me to be more productive. I thought that by writing blog posts and other reports in the morning that I would be finished by noon and use my lunch break for a quick gym session. That never happened. I was sleepy, distracted and couldn’t write jack before 10 a.m.

In fact that was one experiment that I shouldn’t have tried because I should know better. After all, I’ve been writing for a living for the last 15 years, and I have observed time and again that I write more –and better – in the afternoon and in evenings after supper. I’m a night owl. I might as well, accept it and work around it.

Just recently, I was so fired up by a certain idea that – even if I’m back home tired from work – I took out my netbook, wrote and published a 600-word blog post by 11 p.m. This is a bit extreme and one of my rare outbursts of energy, but it works for me.

3. Block those high-energy hours

Once you have a sense of that high-energy time, you can then mold your schedule so that your other less important tasks will be scheduled either before or after this designated productive time.

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Block them out in your calendar and use the high-energy hours for your high priority tasks – especially those that require more of your mental energy and focus. You also need to use these hours to any task that will bring you closer to you life’s goal.

If you are a morning person, you might want to schedule most business meetings before lunch time as it’s important to keep your mind sharp and focused. But nothing is set in stone. Sometimes you have to sacrifice those productive hours to attend to other personal stuff – like if you or your family members are sick or if you have to attend your son’s graduation.

That said, just remember to keep those productive times on your calendar. You may allow for some exemptions but stick to that schedule as much as possible.

There’s no right or wrong way of using this energy management technique because everything depends on your own personal circumstances. What you need to remember is that you have to accept what works for you – and not what other productivity gurus say you should do.

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Understanding your own body clock is the key to time management. Without it, you end up exhausted chasing a never-ending cycle of tasks and frustrations.

Featured photo credit: Collin Hardy via unsplash.com

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