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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 August 10, 2020

15 Simple Things You Can Do To Turn Your Life Around

15 Simple Things You Can Do To Turn Your Life Around

Life can be difficult. It can seem like nothing goes your way and the world is against you. The world can be a very cruel and lonely place. But there are things that you can do to begin turning your life around.

Whether you’re in a job you hate, struggling with a loss, or just not on the path you expected, only you hold the key to turning your life around. Here are 15 simple things you can do to turn your life around.

1. Read Daily

Reading lets you escape to a different place within your mind. It can be relaxing and calming. And it helps stimulate brain activity and keeps you sharp.

Reading daily can help you spend time away from the problems of the day and allow you to escape into a world of endless possibilities. Changing your perspective can help you turn around your life, and reading is a great place to start.

Here’re some recommendations: 20 All-Time Best Motivational Books to Inspire You

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2. Put Your Goals in Writing

When thoughts are banging around in our heads, they can easily slip away. Walk from one room to another and you forget what you were doing!

Make sure your goals are concrete and written down. This will help you stay accountable to yourself and is the first step in completing your goal. By writing it on a piece of paper, you must put in the thought of how you should word it, what exactly you want to accomplish, and will make you consider if it’s truly worth it.

3. Prune Your Relationships

Too often, relationships can be destructive. This is often looked at through the scope of romantic relationships, but also consider life-long friends, family, and acquaintances. Are the people you spend time with bringing you down? Are they helping you achieve your goals or hindering? It can be difficult, but pruning your relationships can be the quickest catalyst in turning your life around.

4. Make New Friends

Don’t underestimate how a new person or group of friends in your life can change your outlook. Be open to meeting new people, both at work and in your personal life.

5. Get Healthy

When you feel great, good things seem to come your way. Working out helps you feel better about yourself and can help change your outlook on life. Eating right can help you have the energy to do more. Getting healthy can improve your entire outlook on life and help turn your life around.

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6. Start Saving

For many, financial struggle can weigh heavy and be the cause of many problems. Without a change of job or career, changing your financial situation will take time and effort. Start saving with each paycheck to help build toward your future. Even if it’s a small amount each check, consistency in saving can help you change your path in the future.

7. Start a Business

Working for others can be tough. You may be underemployed, under-utilized, and under-appreciated. Starting a business can help you take control of your financial future.

Understand that you don’t have to quit your current job to start a business. Find something you love and have skills at and do it in your free time. If you’re in creative services, freelance. If you’re great at carpentry, build tables to sell. If you are a talented painter or crafty, start an Etsy store.

You may find that your side passion business can turn into more. Or, if you have the opportunity and skills, take the plunge and go all in. Working for yourself is challenging, but a great opportunity to change your life.

Here’re some tips for you: How to Start a Small Business with Little to No Money

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8. Find Opportunities to Help Others

Helping others can change your outlook and help turn your life around. Changing the way you think about the world can play a part. But helping others can also open up doors you never had available. Being a good person can help you get out of a funk and can be the catalyst for change.

9. Learn a New Skill

When you have more skills, additional opportunities will be presented. If you’re tired of your blue collar job, take classes to learn computer skills. If you’re struggling to move up in your company, find a skill that makes you more valuable. And if you want financial freedom, learn a skill that can help you change your life. Knowledge is power.

10. Stop Watching TV

Watching TV can keep you distracted and take up a lot of time. Cutting out the time you spend watching TV and replacing it with more productive activities can help you accomplish more and stay focused.

11. Listen to Inspirational Content

You can learn much about yourself from others. Find inspirational and educational content that matches your needs and give it a listen. You may find that the advice from others in similar situations can give you the boost you need to change your life.

12. Stop Complaining

Negative thoughts and talk can turn people against you and make your outlook grim. Stop complaining so much and make the best out of your situation.

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13. Find or Rekindle Your Passion

Doing what you love can change your entire outlook on life. When you’re doing things you hate, you can be more stressed and make life much harder than it needs to be. Find things you’re passionate about and rekindle the love for what you enjoyed in the past. Doing what you love can turn your life around and make each day more rewarding.

14. Take a Vacation (or Staycation)

Sometimes, hitting the reset button is all it takes to improve your situation. Taking a vacation, or staycation, is a great way to get away from the stress of the daily grind and recharge your battery. A vacation can give you the perspective you need to change your life.

15. Re-evaluate Your Attitude

How you view the world will often reflect in how you treat yourself. Re-evaluate your attitude and ensure that you’re doing all you can to make the most out of every situation. A change in how you view your situation can often be the push that helps you change your life for the better.

More Tips to Help You Change Your Life

Featured photo credit: Conner Ching via unsplash.com

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