How to Get a Better Sleep: 5 Tips to Get The Rest You Need 47

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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10 Things Uber Successful People Do in the Morning 32

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.