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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

          More by this author

          Joseph Hindy

          A writer, editor, and YouTuber who likes to share about technology and lifestyle tips.

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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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