Can’t Sleep? Here Are 7 Things You Can Do to Change That 49

what to do if you can't sleep

Can’t sleep well? Waking exhausted in the morning? Needing regular naps throughout the day? Using coffee and other stimulants to keep yourself awake?

That’s not the right way to live life.

Instead, you should be falling asleep at the same time every day, having a quality night’s sleep and waking super fresh in the morning ready to kickstart the day.

So let’s do something about it today.

What to Do When You Can’t Sleep

1. Fix your sleeping schedule.

Before anything else, we should let the brain function effectively. And for that to happen, it needs its 5-8 hours of sleep daily without being disturbed.

It needs to have a fixed sleeping pattern, to be calmed down on purpose right before bed (using the right techniques, small habits and activities) and not to have any bright light or noise around it when trying to enter the deep sleep phase.

So get up early tomorrow (even if you feel tired). That will make you go to bed earlier too. Keep doing it until you have a fixed time for waking up and going to bed and soon it will all happen naturally. Your body and mind will know when it’s time to get active (first thing in the morning) and when to prepare for sleeping (the closer the evening gets).

2. Unplug an hour or two before bed.

An awful habit most people share that ruins their quality sleep, doesn’t let them fall asleep before midnight and makes them wake up tired, is using devices before bed, or – even worse – in it.

Why are they bad for us?

The bright screens of the devices we use interfere with our body clock. This particular type of light activates the brain, it excites it and it can’t turn off so that it can rest.

So what should you do?
Turn off the laptop and TV 2 hours before bed, stop using your phone or any other device earlier too.

3. Read a book to get yourself to sleep faster.

A book is the best replacement for any technology before bed.

It’s a great way to get inspired, work on your personal development, engage your brain while reading, but to also fall asleep effortlessly.

Did you know that 39% of those who read regularly before bed sleep very well? Well, it’s not a coincidence.]

4. Remember everything you did today from the moment you woke up.

That’s an exercise that not only improves your memory (if you do it every night), but also lets you fall asleep faster.

It’s a great thing to do when you find yourself in bed but not able to get to sleep. Try to picture the day in details. Recall conversations, remember how you felt, and so on.

5. Use your bed only for sleep.

Don’t lie in it during the day, especially if you’re using your laptop there. It’s even better if you respect your whole bedroom and turn it into a sanctuary, but keeping it clean and decluttered, not bringing any food there, using better sheets so that you can feel comfortable when in bed, and so on.

6. Journal before bed.

If you can’t sleep, you can write down 3 things you’re grateful for, or the best that happened today. You can also share your thoughts, deepest fears and desires. That simple exercise is a great therapy and lets you get things out of your mind and thus feel better.

7. Prepare for tomorrow.

Taking some small actions tonight that will save you time and worries tomorrow morning (and later in the day) is another great way to show your brain that it’s time to go to sleep soon.

You can prepare your food for the morning, get your clothes ready, wash the dishes, plan the next day, empty your inbox, etc.

So that what you can do today, or start doing, to change things for the better, build good sleeping habits, and get the rest you need.

What about you? What do you do when you can’t sleep?

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10 Things Uber Successful People Do in the Morning 15

10 Things Uber Successful People Do in the Morning

Who doesn’t want to be successful? Whatever our purpose in life may be, we want to achieve success with it. Although success is usually perceived as career growth, it also encompasses personal growth. These two things go together.

So what can we do to reach the personal and professional growth of uber successful people? Maybe we can imitate some of their habits. Their morning rituals, in particular, set the pace of the day.

Did you know that the way you start your mornings affects your entire day?

You probably felt that, but guess what: science proves it as a fact, too.

In a study called “Waking up on the wrong side of the bed: start-of-workday mood, work events, employee affect, and performance,” researchers found that whatever the mood of workers was during the morning, they preserved it throughout the entire day.

So if you start off in a good mood, you have greater chances of having a great day. That’s why morning routines are so important.

Let’s learn from the ultra successful people, shall we? How do they start their mornings?

What The Most Successful Do in The Morning

1. Spend Time with the Partner.

relationships

As we said, success is not only about professional achievements. It also means having the right person by your side.

Take Mark Zuckerberg and Priscilla Chan as an example. They are both crazy successful, and they are definitely happy to have each other.

Waking up next to the person you love makes every morning special. Appreciate that moment. Have a coffee together. Talk. Be glad you’re there for each other.

2. Mindfulness.

Yes; mindfulness is a habit.

Successful people are always busy. Can you imagine a hectic morning with dozens of urgent email messages, business partners calling, and the kids yelling? And they are still in their pajamas! That’s why they practice mindfulness.

Researchers from The University of Sydney found that mindfulness reduces work-related stress and improves the mood at work. That’s why successful people always seem ready to deal with any situation.

So how do you practice mindfulness in the morning?

Just wake up. Take few deep breaths. Be aware of the present moment. Be aware of the responsibilities the day ahead will bring. Relax, and tell yourself that you’re ready.

3. Plan the Day.

A good plan will set you on the right track.

Plan your tasks for the day in the morning. When you have such an outline, it will be easier to handle all responsibilities. You’ll know you’ll have time for all tasks.

If you realize there’s not enough time, you should plan how to outsource. If, for example, you cannot complete a business report, you can hire assignment masters to write or edit it for you.

4. Exercise.

I know; it’s a cliché. However, it’s also an activity that works.

Physical exercise makes you fitter, but it also makes you happierWhen you’re done with your morning exercise ritual, you feel at ease, and things start to clear up.

Most successful people exercise. Hillary Clinton does yoga. Obama works out for 45 minutes six days per week. Mark Cuban does cardio fitness. Follow their example!

5. Practice Patience.

Too many things ahead? If your schedule is busy, you’ll be eager to get things done ASAP. The morning is the period of the day when you should practice patience. Relax.

You already made a plan. There’s time for everything. You’ll get through the day. For now, cherish this precious moment of morning relaxation.

6. Juice Up.

How to Win The 9-to-5 Battle by Staying Healthy at Work letsreachsuccess.com

It’s no wonder why so many celebrities are into the latest juice detox trend. Healthy juices give you valuable nutrients and make you feel more energized.

Have a different juice every single morning. Sure, the juicer will take some cleaning after, but the juice will certainly give you enough energy for that.

7. Eat Breakfast.

You saw this coming, didn’t you?

Uber successful people know that the breakfast is the most important meal of the day. It’s even better when it’s healthy.

Yes; the juice can be your breakfast, but it won’t make you feel full for long. If you don’t intend to have a standard breakfast, pack some fruit for work. A banana and an apple are mandatory!

8. Hydrate.

Have a glass of water as soon as you wake up. Hydration is essential for the way your entire system functions.

9. Be With the Right People.

In Tools of Titans, author Timothy Ferriss refers to a so-called “five chimps theory” in zoology. According to that theory, you can predict the behavior of any chimp if you analyze the five chimps they usually hang out with.

There’s a lot of wisdom in that theory. When you surround with nervous people, you’re nervous, too. When you surround yourself with positive characters, you reflect good vibes, too.

The first people you contact in the morning will set the mood for your day. Choose them carefully.

10. Celebrate Achievements.

When you wake up with a positive mindset, you’ll boost your chances of spending a good day.

Instead of thinking about all obstacles ahead, you should take time to think about all achievements you’ve made towards your current goals. This appreciation will convince you that you’re on the right track.

When we sum things up, all these morning habits of the ultra successful people seem pretty simple, don’t they?

However, it takes tons of persistence and commitment to stay true to them. Start by making small steps. Pick few of these activities and repeat them every day, until they turn into habits.   

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Cathy Baylis is a personal growth expert who writes insightful articles that motivate and challenge others. She has worked as a writer for a little over a decade now, and owns several blogs that she updates on her free time.