How to Get a Better Sleep: 5 Tips to Get The Rest You Need

How to Get a Better Sleep: 5 Tips to Get The Rest You Need

Wondering how to get a better sleep? It doesn’t need to be a hard task.

Too many people have sleeping problems and never take a look at the things they do daily, or right before bed. And that’s where the causes of bad sleep are.

So let’s see what we can do to start sleeping better today:

How to Get a Better Sleep Tonight

  1. Don’t eat or drink at least an hour before bed.

You can’t go to sleep on a full stomach, but you can’t do it on an empty one either. So a light dinner in the early evening is what your body needs. And no late snacks if you’re serious about getting a good night’s sleep.

As for beverages, alcohol won’t let you fall asleep anytime soon, and too much water in the evening will wake you up a few times at night and you’re less likely to fall asleep right away after that.

Simply eliminate these before bedtime.

Check out my book How to Fall Asleep Fast, Sleep Better and Wake Up Happy

  1. Let the evening be your wind down period.

Too much stress or emotions before going to bed can be another reason why you can’t fall asleep quickly, or you sleep bad in general and wake up tired in the morning.

The end of the day must be this peaceful time, when nothing bothers you, when you leave the mundane problems and other people’s issues behind, and just empty your mind and can get truly restful sleep.

What you shouldn’t do:

  • spend a lot of time in social media;
  • watch action or horror movies;
  • have arguments or emotional conversations with loved ones;
  • work out;
  • be in a noisy environment;
  • overthink everything that happened today;
  • worry about tomorrow.

And here’s what to do instead:

  • take a soothing bath;
  • stretch;
  • meditate;
  • journal your thoughts;
  • read something to get yourself to sleep faster;
  • practice yoga;
  • listen to soft music;
  • and anything else that helps you relax.

Related: Evening Routines: How to Guarantee Tomorrow’s Success Tonight

  1. Educate yourself.

Learn more about what causes insomnia and how you can cure it.

Be aware of how harmful devices are for your brain before you go to sleep, and how their light and noise prevent it from turning off.

Know that caffeine stays much longer in your body than you probably think. Read about the importance of sleep in general and how sleep deprivation affects your life.

Once you know all that, you’ll take that seriously and will know how to get a better sleep.

  1. Analyze your time.

Over the course of a week write down everything you do daily, especially before bedtime. Track the quantity and quality of your sleep. There are useful apps that can do it for you, if you need help.

Once you have enough data, analyze all that. See which days you fell asleep faster, and when exactly you couldn’t go to sleep for a long time.

You’ll see recurring themes and will be able to make conclusions on how to get a better sleep.

You’ll understand which daily habits and practices help you get a good rest at night, and what causes insomnia. Then, you can take measures.

  1. Fix your sleeping environment.

Your bedroom must be your sanctuary. Unfortunately, most people use their laptops in bed, bring food in the room, keep it cluttered, let it be too noisy and hot.

What your brain and body need to get a better sleep, however, is a sleep-friendly room, with no distractions. You must keep it cool and noise free, get a better mattress and pillow, use a sleep mask and earplugs if you have to, and keep devices away from your bed.

So that’s how to get a better sleep.

Nothing complicated, but it does require some actions and changes in your usual behavior. It’s worth it, though. Because once you start getting the rest you need, you’ll double your productivity, will improve your health and will be in a better mood and more energetic throughout the whole day.

The next time you wish you knew how to get a better sleep, simply take action upon one of the 5 tips above. You’ll see results right away.

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5 Health Hacks That Can Boost Your Creativity

5 Health Hacks That Can Boost Your Creativity

We all live such busy lives that it is totally normal to feel run down from time to time. You can’t be switched on 24/7, and if you were, you’d be burnt out pretty soon afterward!

When you’re tired and stressed, there are many things which can happen to your body and mind, but one of them will almost certainly be a waving goodbye to any creativity or concentration you were hoping to keep hold of.

Creativity is something we all need in our daily lives. But if you have a job which relies upon your ideas and thoughts when it packs up and goes on vacation for a short while, it can be super-distressing, and frustrating to say the least.

You will have no doubt heard of the old ‘writer’s block’ adage, but you don’t need to be a writer to suffer from creativity problems. The good news is that there are several things you can do to give your creativity a boost, and welcome it back into the fold. Let’s check out five of the best.

How to Boost Your Creativity

1. Reduce Stress

Stress does nothing, absolutely nothing, good for your focus, concentration, and creativity levels. If you are stressed out, you’re burnt out, and you’re not going to be able to keep your mind on anything other than the thing that’s stressing you out. Or it’s going to be flitting from one thing to another, and never doing anything productive.

Put simply, stress is dangerous on so many levels, that you need to do everything you can to reduce it as much as possible.

It’s unrealistic to say that you should kick stress out of your life for good and never feel even the tiniest amount. A little stress is good for you, it helps to motivate and push you to achieve. When stress is prolonged and severe however, it can impact every single system in your body – including your heart. It’s just not worth the hassle, so instead, look to become much less stressed than you are.

You can reduce stress:

  • by taking time for yourself,
  • enjoying social time with friends and family,
  • exercising regularly,
  • eating a healthy diet,
  • getting plenty of sleep,
  • and tackling the thing which is stressing you out, head on.

2. Incorporate Regular Exercise Into Your Routine

run fast

We just mentioned regular exercise as a way to reduce stress, but it also helps to boost your creativity too.

Exercise gets your blood pumping, your heart rate up, and it ironically also helps you to relax. You’re much more likely to get a good night’s sleep, you’ll be healthier overall, and exercise is also a known treatment method for low mood and mild depression.

If you are suffering from low mood, or if you feel like things are becoming a little too much, exercise is a great way to help boost your mood and your overall health and wellbeing. By doing this, you are giving your mind clarity, and that in turn helps to boost focus and creativity.

You will notice that when your mind is clogged up with a million worries, you just don’t have the scope to be creative. When you clear your mind, you will notice that your creativity starts to come back!

3. Try Regular Massages for Relaxation

There is a lot of evidence to suggest that having a regular massage can help to boost your overall health and wellbeing by giant leaps.

Once upon a time, massages were thought to be luxuries, things that you only indulged in when visiting up-market spas. Thankfully, all that has changed, and more and more people are noticing the extreme benefits of having regular massages.

If you can’t afford to head to a heath center or spa on a regular basis, or if you simply don’t have the time, you could instead buy a massage chair to use in your home, so you’re not missing out!

Massage can help to boost your creativity because it gives you the chance to totally relax. You hold tension in your body when you’re stressed out and over-thinking, and that adds up to not only aches and pains, which aren’t going to do much for your state of mind, but it also clogs up your mind and stops you rom thinking straight.

By allowing yourself to totally relax, you are clearing your mind and allowing you creativity to flow. You’re also getting all the other benefits of massage too, such as increased healing, increased mood, increased circulation, better sleep patterns, etc.

4. Good Quality, Regular Sleep

How do you feel when you’re tired and lacking in sleep? Do you feel like coming up with new, innovative ideas? Not likely. You’re sluggish, irritable, and snappy. Creativity disappears when you are not getting the right amount of sleep, so it’s easy to turn that back by ensuring that you do get the right amount of sleep!

The amount you should be getting depends on you as an individual, but overall, between 7-8 hours of good quality sleep per night should have you firing on all cylinders.

If you find it hard to switch off, try drinking a warm, milky drink before you sleep, having a warm bath, switching off your phone and all your social media feeds around an hour before bed, and avoiding anything which is mentally stimulating.

Massage is also something you can use to help bring a better sleep pattern into your life, so look into this option too.

5. Eat a Healthy, Balanced Diet

What you eat has a direct impact on your creativity levels, because it impacts your mind.

If you’re clogging up your body with fatty, saturated foods, full of nasties and impurities, how can you expect your mind to be clear? It’s going to be very foggy, to say the least!

Try eating a healthy diet, organic if possible, and only eat anything which is clean and has had a life itself. This will give you a sharper mind, allow you to focus better, and have a fantastic effect on your overall health and wellbeing.

If you can incorporate this with regular exercise and relaxation, you’ll be super creative before you know it!

When you’re tired and stressed, there are many things which can happen to your body and mind, but one of them will almost certainly be a waving goodbye to any creativity or concentration you were hoping to keep hold of. If you can incorporate these tips, you’ll be super creative before you know it! #healthhacks #healthtips #creativity