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When You Do These 10 Things, You Will Get Better Sleep, Backed By Science!

When You Do These 10 Things, You Will Get Better Sleep, Backed By Science!

When it comes to trying to fall asleep faster, people will try anything. Some will take medications while others may have a glass of wine before bed in hopes the alcohol will help. Others may try more creative things. As it turns out there are some things you can try to fall asleep faster that are backed by science! Let’s check them out.

1. Cool down your room

According to Robert Oexman, director of Sleep to Live, you should try keeping your room cooler at night. He recommends a room temperature of between 65F and 70F. He says that when we sleep, our bodies naturally cool down about a degree. If the room is too warm, it interferes with our natural cool-down process which can prevent you from getting good sleep.

2. Sleep in the dark

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fall asleep faster

    Studies have shown

    that sleeping in the dark can and will help you fall asleep faster and it will help you sleep deeper. Sleeping in darkness helps increase melatonin production which equals better sleep. Experts suggest using blackout curtains or a sleep mask. They also recommend facing digital displays away from you (or turning them off), and if you must have a nightlight then use a Blue light bulb.

    3. Sleep in a quiet environment

    It’s pretty much a no-brainer that silence helps us sleep. Experts suggest that we don’t use white noise in order to sleep better but that we actually use it to drown out other offending noises that may keep us awake. The best practice is simply to keep things as quiet as humanly possible. If there are elements outside of your control (sirens, dogs barking) then you can always use earplugs or noise cancelling headphones.

    4. Use light bedding

    We agree that nothing feels quite as good as it does when you cuddle up under a thick blanket in the middle of winter and warm up. Over the course of the night, that heavy blanket is going to actually be worse for you and your sleep. Experts recommend lighter blankets and loose clothing when it’s time to go to bed. Lighter bedding can be easily adjusted to keep your body temperature at an optimal range which experts agree will help you fall asleep faster.

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    5. Get some supplements or drink some herbal tea

    fall asleep faster

      Studies have shown

      that you can take a melatonin supplement and it’ll help you fall asleep faster. You shouldn’t make a habit of it because it can negatively affect your health long term. Every now and then in a pinch should be okay though. Another thing you can do is drink teas. Chamomile tea has long been considered an herbal treatment for anxiety, stress, and insomnia thanks to its calming properties. If brewing up a cup of herbal tea before bed helps you get to sleep, we can’t think of a reason not to do it!

      6. Control your naps

      There are times where we just need to take a nap. It’s been a long day and maybe you didn’t get that much sleep the night before. Taking a nap doesn’t usually affect your sleep unless you take one that is took long or too late. Most experts and doctors agree that 20-30 minute power naps are best for rejuvenating your energy during the day and that naps should take place no later than 3 P.M. or 4 P.M. Any later (or longer) than that and you’ll likely have trouble falling asleep later. Don’t sabotage yourself!

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      7. Hack your body temperature

      fall asleep faster

        Sleep scientist Penelope Lewis recommends that you hack your body temperature before sleep. According to studies (which I talked about earlier), your body cools down when you sleep. Knowing this, you can actually trick your body into believing it’s going to sleep by artificially raising your body temperature before going to bed. This can involve taking a hot bath or shower or just dipping your feet into hot water. When you go to bed in your cooler room, your body will believe it is ready for bed because it cools down. Just like it does when you’re asleep. Combine this with other items on this list and it actually does help you fall asleep faster.

        8. Change how you breathe

        Have you ever sat down and thought about how you breathe when you’re relaxed? It’s not the same way you breathe when you’re active or alert. We naturally take deeper breaths when we’re relaxed and much deeper breaths when we sleep. Thus, you can get your body in the mood for sleep by breathing as though you’re relaxed. Eventually, this will well your brain and your body that it is time to let the defenses down and go to sleep. Then you’ll fall asleep!

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        9. Perform light mental exercises

        Dr. Vicky Seelall recommends doing light mental exercises while you’re trying to sleep. One way she recommends is counting backwards from 100 using multiples of three. It’s challenging enough that you have to pay attention but simple enough that you can remain relaxed. Simple mental challenges like this can help take your mind off of the stuff that’s keeping you awake and help lull you into a state of relaxation. Soon after that comes the sleep.

        10. If you can’t sleep, get out of bed

        fall asleep faster

          According to Dr. Eric Olson of the Mayo Clinic and Dr. Harneet Walia of the Cleveland Clinic, you should absolutely get out of bed if you can’t sleep. They state that if you remain in bed when you can’t sleep then you’re actually training your body and mind to be awake in bed instead of sleeping in bed. If you cannot sleep for 20-30 minutes after laying down then get back up out of bed and perform an activity elsewhere. Read a book in the living room, do some dishes, or something else. After a little bit you can then go back to bed to try again.

          While there is no magic number for getting enough sleep, it is absolutely important that everyone gets enough sleep. If you want more information on sleep, here is an article from Harvard University that explains sleep, sleep patterns, and the importance of sleep. If you’re having trouble sleeping, give these tips a try!

          Featured photo credit: Wikipedia via upload.wikimedia.org

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          Last Updated on January 13, 2020

          50 Motivational Quotes for Work to Inspire Success

          50 Motivational Quotes for Work to Inspire Success

          Let’s face it – no matter how excited you are about a new project or priority in your life, there will always be days when your motivation lags. Days when – despite all the progress you’ve made in the past – it just sounds easier to sit on the couch playing video games than to buckle down and crank out the work needed to meet your goals.

          In order to be successful, you must be able to motivate yourself past these humps. Whenever you feel your drive and determination lagging, turn to these motivational quotes for work to provide the extra spark of passion needed to keep you on track.

          Quotes about Goal Setting

          Whether you’re still in the planning phases of your business or whether you’re plotting a plan of attack to bring about your long-range vision, setting good goals is a critical part of succeeding in business.

          Check out these quotes for extra inspiration on how to turn your dreams into reality:

          quote-Benjamin-E.-Mays-the-tragedy-in-life-doesnt-lie-in-106113

            “The tragedy in life doesn’t lie in not reaching your goal. The tragedy lies in having no goal to reach.”– Benjamin Mays


            “By recording your dreams and goals on paper, you set in motion the process of becoming the person you most want to be. Put your future in good hands — your own.”–Mark Victor Hansen


            “Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.”–William J. Bennett – The Book of Virtues


            “The entrepreneur is essentially a visualizer and actualizer… He can visualize something, and when he visualizes it he sees exactly how to make it happen.”–Robert L. Schwartz

            Quotes about Achieving Excellence in Work

            Once you’ve got your goals together, you’ll need to put in 110% of your effort in order to transform these visions into reality. To increase your motivation to work at a consistently high level, take a look at the following words of wisdom:

            “Excellence is an art won by training and habituation. We do not act rightly because we have virtue or excellence, but we rather have those because we have acted rightly. We are what we repeatedly do. Excellence, then, is not an act but a habit.”–Aristotle


            “If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude.”–Charles R. Swindoll

            Desire is the key to motivation

              “Desire is the key to motivation, but it’s determination and commitment to an unrelenting pursuit of your goal — a commitment to excellence — that will enable you to attain the success you seek.”–Mario Andretti


              “The secret of joy in work is contained in one word – excellence. To know how to do something well is to enjoy it.”–Pearl Buck


              “The quality of a person’s life is in direct proportion to their commitment to excellence, regardless of their chosen field of endeavor.”–Vince Lombardi

              Quotes about Determination and Persistence

              Since every business or other endeavor is bound to hit some rough patches, it’s often a person’s level of determination and patience that brings about either success or failure. These positive quotes give you an extra boost of encouragement:

              “Enter every activity without giving mental recognition to the possibility of defeat. Concentrate on your strengths, instead of your weaknesses… on your powers, instead of your problems.”–Paul J. Meyer


              “Knowing trees, I understand the meaning of patience. Knowing grass, I can appreciate persistence.”–Hal Borland


              “Nothing in the world can take the place of Persistence. Talent will not; nothing is more common than unsuccessful men with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated derelicts. Persistence and determination alone are omnipotent. The slogan ‘Press On’ has solved and always will solve the problems of the human race.”–Calvin Coolidge

              quote-Thomas-Fuller-an-invincible-determination-can-accomplish-almost-anything-92190

                “An invincible determination can accomplish almost anything and in this lies the great distinction between great men and little men.”–Thomas Fuller

                Quotes about Leadership

                Whether you use it to engage your employees, to encourage teamwork or motivate others to follow your unique way of thinking, leadership is crucial. Take your leadership cues from these renowned leaders’ famous sayings:

                “The most dangerous leadership myth is that leaders are born — that there is a genetic factor to leadership. This myth asserts that people simply either have certain charismatic qualities or not. That’s nonsense; in fact, the opposite is true. Leaders are made rather than born.” –Warren G. Bennis


                “All of the great leaders have had one characteristic in common: it was the willingness to confront unequivocally the major anxiety of their people in their time. This, and not much else, is the essence of leadership.”–John Kenneth Galbraith

                Leadership is not magnetic personality

                  “Leadership is not magnetic personality — that can just as well be a glib tongue. It is not ‘making friends and influencing people’ — that is flattery. Leadership is lifting a person’s vision to high sights, the raising of a person’s performance to a higher standard, the building of a personality beyond its normal limitations.”–Peter F. Drucker


                  “The task of leadership is not to put greatness into people, but to elicit it, for the greatness is there already.”–John Buchan


                  “High sentiments always win in the end. The leaders who offer blood, toil, tears and sweat always get more out of their followers than those who offer safety and a good time. When it comes to the pinch, human beings are heroic.”–George Orwell

                  Quotes for Success

                  Think of success as a holistic process – one which results from the combination of goal-setting, excellence, patience, determination and leadership you prioritize throughout your career. These highly successful people provide you with an excellent source of motivation:

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                  “Be patient with yourself. Self-growth is tender; it’s holy ground. There’s no greater investment.”–Stephen Covey


                  “Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.”–Norman Vincent Peale

                  Success is the ability to go from one failure to another with no loss of enthusiasm.

                    “Success consists of going from failure to failure without loss of enthusiasm.”–Winston Churchill


                    “Successful and unsuccessful people do not vary greatly in their abilities. They vary in their desires to reach their potential.”–John Maxwell


                    “Would you like me to give you a formula for success? It’s quite simple, really. Double your rate of failure. You are thinking of failure as the enemy of success. But it isn’t at all. You can be discouraged by failure or you can learn from it, So go ahead and make mistakes. Make all you can. Because remember that’s where you will find success.”– Thomas J. Watson


                    “The great successful men of the world have used their imagination.  They think ahead and create their mental picture in all its details, filling in here, adding a little there, altering this a bit and that a bit, but steadily building – steadily building.”–Robert Collier


                    “It is a paradoxical but profoundly true and important principle of life that the most likely way to reach a goal is to be aiming not at that goal itself but at some more ambitious goal beyond it.”–Arnold Toynbee

                    Sports Quotes for Athletes

                    You don’t need to be a Michael Jordan-caliber athlete to draw inspiration from the following quotes. Even if you’re just a recreational player or someone who’s using sports as a means to get back in shape after long periods of inactivity, the following motivational sports quotes will encourage you:

                    “My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.”–Michael Jordan


                    “Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”–Lance Armstrong

                    Strength does not come from winning. Your struggles develop your strengths.

                      “Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.”–Arnold Schwarzenegger


                      “I know what I have to do, and I’m going to do whatever it takes. If I do it, I’ll come out a winner, and it doesn’t matter what anyone else does.”–Florence Griffith Joyner


                      “Every time you stay out late; every time you sleep in; every time you miss a workout; every time you don’t give 100% – You make it that much easier for me to beat you.”–Unknown


                      “If you are hurt, whether in mind or body, don’t nurse your bruises. Get up and light-heartedly, courageously, good temperedly get ready for the next encounter. This is the only way to take life – this is also ‘playing’ the game!”–Emily Post


                      “We must train from the inside out. Using our strengths to attack and nullify any weaknesses. It’s not about denying a weakness may exist but about denying its right to persist.”–Vince McConnell

                      Quotes to Motivate Learning

                      Committing yourself to pursuing knowledge in a single area is a tremendous endeavor – one that often seems overwhelming given the depth and breadth of information that’s available today. Keep the following motivational quotes in mind if you’re learning:

                      “How far you go in life depends on your being tender with the young, compassionate with the aged, sympathetic with the striving and tolerant of the weak and the strong. Because someday in life you will have been all of these.”–George Washington Carver

                      quote-William-Arthur-Ward-if-you-can-imagine-it-you-can-36189

                        “If you can imagine it, you can achieve it; if you can dream it, you can become it.”–William Arthur Ward


                        “It is the mark of an educated mind to be able to entertain a thought without accepting it.”– Aristotle


                        “Success is not the key to happiness.Happiness is the key to success.If you love what you are doing, you will be successful.”–Albert Schweitzer


                        “Wear your learning, like your watch, in a private pocket: and do not pull it out and strike it, merely to show that you have one.”–Philip Stanhope, 4th Earl of Chesterfield


                        “He who asks is a fool for five minutes, but he who does not ask remains a fool forever.”–Chinese Proverb


                        “Study while others are sleeping; work while others are loafing; prepare while others are playing; and dream while others are wishing.”–William Arthur Ward


                        “Books can be dangerous. The best ones should be labeled ‘This could change your life’.”–Helen Exley


                        “A book is like a garden carried in the pocket.”–Chinese Proverb

                        All-Time Favorite Positive Quotes

                        Finally, whatever your goals are in life, you can’t go wrong by taking the advice of the following famous motivational quotes:

                        “Change your thoughts and you change your world.”–Norman Vincent Peale


                        “Your time is limited, don’t waste it living someone else’s life. Don’t be trapped by dogma, which is living the result of other people’s thinking. Don’t let the noise of other’s opinion drowned your own inner voice. And most important, have the courage to follow your heart and intuition, they somehow already know what you truly want to become. Everything else is secondary.”–Steve Jobs


                        “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.”–Maria Robinson


                        “Out of clutter, find Simplicity. From discord, find Harmony. In the middle of difficulty lies Opportunity.”–Albert Einstein


                        “Yesterday is not ours to recover, but tomorrow is ours to win or lose.”–Lyndon Johnson

                        If we did all the things we are capable of, we would literally astound ourselves.

                          “If we did all the things we are capable of, we would astound ourselves.”–Thomas Edison


                          “You miss 100% of the shots you don’t take.”–Wayne Gretzky


                          “Success is not final, failure is not fatal: it is the courage to continue that counts.”–Winston Churchill


                          “What lies behind us and what lies before us are tiny matters compared to what lies within us.”–Ralph Waldo Emerson

                          Final Thoughts

                          To use these motivational quotes effectively, find the one that speaks to you. Although all of the phrases listed above can be considered “motivational,” only you can decide which one resonates with you most directly.

                          Next, take the quote you’ve settled on and copy it onto small index cards or other pieces of paper that can be stored around your home and workspace.

                          If you’re creative, you can create inspiration boards, signs or other decorative displays featuring your favorite motivational quotes – really, though, the most important thing is that your chosen phrase be accessible in a variety of different places. This will make it easy to access and review whenever you feel your motivation slipping away.

                          More Inspiring Quotes

                          Featured photo credit: Kyle Glenn via unsplash.com

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