If You Cant Sleep, Try these 4 Steps to Get Up Earlier So You Can Sleep Better at Night

earlier up morning

If you cant sleep at night it could be because you’re one of those people who prefers to stay up late, watching TV or playing video games. So if you want to get to sleep earlier, you need to consider altering your sleeping pattern.

Instead of staying up late at night, why not wake up earlier instead? It’s healthier, more peaceful, and those extra hours in the morning will help you to get stuff done in peace and quiet, without the distraction of the other people in your household. We all know that our day routine plays a huge factor on how well we sleep at night. But very few of us knows how waking up earlier can improve our productivity for the entire day.

“Early mornings offer a fresh supply of willpower and people tend to be more optimistic and ready to tackle challenging tasks.” says Laura Vanderkam, a time management expert and the author of “What the most Successful People Do Before Breakfast.”

Waking up early will give you more determination and drive to get your project done. It also gives you opportunity to set a positive tone to start your day and plan ahead. Waking up earlier to work is the smart alternative to staying up late, it avoids overloading on caffeine and energy drinks which just make your insomnia (and any anxiety contributing to it) worse.

Vanderkam recommends these four simple steps to help you get up earlier in the morning:.

1. Keep a time journal

People who already adapted the habit of staying up late at night are not really convinced of the benefits of waking up earlier in the morning. If you’re a “night owl” you may find it hard to wake up early in the morning. This is because it’s natural to feel tired waking up early if you’re not used to it, especially if you spent the previous night working.

Vanderkam recommends keeping a daily journal for the entire week to assess if you are really spending your nights productively or just browsing random sites and looking for any distraction other than going to bed.

2. Imagine your perfect morning

“Industrious and hardworking people wakes up earlier than the rooster.” This is what my grandma used to say whenever she wakes me up in the morning. I used to imagine my perfect morning the night before and I find it very motivating. I wake up the day after earlier than my alarm, do my exercise routine and cook breakfast. I felt lighter, healthier and get a lot of things done.

According to Vanderkam, “Getting up earlier is not about punishing yourself. You will not get out of bed if you don’t have a good reason to do it.” I love how our house smelled early in the morning and how placid and wonderful my surroundings feel. These are just a few of the many things that give me reason to wake up early.

3. Plan your morning

Arrange everything you need in the morning the night before. This includes your work clothes, a packed lunch and anything important you need to have with you that day. It is much easier to get going and keep going when you plan each day in advance. It makes you more competent and efficient and sets you up to achieve your goals throughout the day.

4. Build the habit slowly

Do not try to force yourself to adopt all these habits immediately. Changing your routine takes time before it truly takes hold and feels natural. If you used to set your alarm at 7:00 am and you want to change it to 4:00 am, you can set it up 10 minutes earlier every day until your body is able to cope with these new changes.

Once you switch to getting up early in the morning you may start to wonder how you got anything done beforehand. It will help you to feel more energized and proactive during the day. So if you cant sleep at night, start working on changing the habits or routines that are keeping you awake, so you can feel happier and healthier each day.

Are There Psychological Changes that Can Help Me Sleep Better?

is anxiety stopping you from sleepingAnother night spent tossing and turning in bed? Before you start losing hope, know that you are not alone. You might not know it, but every night there are plenty of other people begging the universe to ‘help me sleep!’

The key to dealing with your insomnia problem is identifying the cause. There are many possible reasons why sleep evades you night after night.

Sleep experts say that among the most common causes of insomnia are psychological conditions. This can mean anything from stress to depression and anxiety. In fact, most temporary insomnia attacks are tied to specific triggers such as stressing over major exams, suffering jet lag, or recovering from a painful breakup. Often, once you are able to overcome these situations, your sleeping pattern goes back to normal and you’re no longer constantly wondering ‘what can I do to help me sleep!’

How to sleep better by facing the mental causes

However, if you are suffering from chronic or recurrent insomnia, it’s possible that your sleeplessness is a symptom of a particular mental or physical issue. As mentioned, it can be caused by stress, depression, or anxiety. It may also be the result of bipolar disorder or a traumatic experience.

Instead of fretting over what you can do to help me sleep, ask yourself questions to help you determine if there are monsters in your mind that you need to battle. Are you stressed or depressed? Do you often worry about everything? Is there a recent event that triggered the insomnia attack?

As the saying goes, sometimes it’s all in the mind. Recognizing signs of a psychological issue can help you make the appropriate lifestyle changes so you can stop the nightly battle with sleeplessness. It will also help you decide if it’s time to visit your doctor. Finding out what’s causing your insomnia is the first step to knowing how to sleep better.

What can help me stop snoring? A guide to anti-snoring devices

what can help me stop snoring

Are you a Snorter? A snorchestra? Or a rattler? Snoring can be a source of amusement, but for people with a severe snoring problem it’s no laughing matter. It can disrupt your sleep, damage your relationship with your partner and even cause health problems.

Up to a quarter of people in the UK snore, with two thirds of them snoring so loudly that it keeps their partner awake and leaves them wondering nightly what can help me stop snoring? What’s more, if snoring makes you to wake up in the night, and disrupts your sleep, it can make you feel tired the next day and at a higher risk of having an accident. In fact, The Department of Transport estimates that a fifth of traffic accidents are due to excessive sleepiness.

So if your snoring is ruining your sleep and that of your partner, it’s wise to find a solution and discover what can help me stop snoring?

Why do I snore?

People snore due to vibrating soft tissue in the mouth, nose or throat. Snoring can affect anyone and to different degrees: some only snore occasionally while others snore every night.

Snoring is linked to being overweight, smoking and/or drinking alcohol. It could also be due to a response to medication, often ironically sleeping medication which causes the neck muscles to become too relaxed and allow the skin to vibrate.

Snoring can also indicate obstructive sleep apnea (OSA), where the airways might be partially or totally blocked from anywhere from 10 seconds for up to 2 minutes. This in turn can cause other problems due to the lack of oxygen to the brain. So if you wake up in the middle of the night gasping for breath it’s a wise idea to see your GP to get it checked out.

How can I stop snoring? Anti-snoring devices you can try

With three million people suffering from the problem nightly and wanting to know ‘how can I stop snoring?’, there’s a range of anti-snoring solutions you can try. Firstly, with snoring being linked to being overweight, drinking alcohol or smoking, the first step is to make some lifestyle changes to eliminate possible causes.

If you snore through your nose then the first anti-snoring devices to try are nasal strips or a nasal dilator. Nasal strips are simply self adhesive strips of tape that are placed over the nose to pull the nostrils apart so that the wearer can breathe through their nose comfortably when they sleep. Alternately, nasal dilators resemble nose rings and are placed inside the nose to push the nostrils apart to clear the airways.

If, on the other hand, you snore through your mouth, you could try wearing a chin strap to keep the mouth closed while you sleep, and so you force yourself to breathe through your nose. Another option is a vesilibutor shield which resembles a gum shield rugby players wear and blocks the flow of air through the mouth, forcing you to breathe through your nose when you sleep.

If none of these anti-snoring devices work, the absolute last resort might be surgery to tighten the tissue that’s vibrating when you sleep. Surgery, however, is far from an ideal solution for snoring and isn’t going to help in many cases, such as if you suffer from sleep apnea. Due to the nature of conducting surgery on sensitive areas, surgery can have unpleasant side effects and will only last up to two years before it will need to be repeated.

So before you think about going under the knife, try out some different anti-snoring devices to see if they can stop you wondering ‘what can help me stop snoring?’ And it’s wise to always visit your GP if snoring is harming your sleep and that of the people around you.

The Nightwave Sleep Assistant Review – Can it really help you to get to sleep?

Nightwave Sleep Assistant

Like many medical conditions, insomnia isnt the same for everyone. It can vary from occasional bouts of not being able to get to sleep for an hour to a nightly battle of stress and frustration, dreading how exhausted you’ll feel the next day. Insomnia is a common problem, with it affecting up to a third of people – half of which suffer from it nightly.

There are all sorts of solutions you can try, from herbal remedies to sleep CDs and books to practicing good sleep hygiene. But if none of these have worked and you find yourself tempted to try sleeping pills, it might be worth taking a look at the Nightwave Sleep Assistant first.

What is the Nightwave Sleep Assistant?

The Nightwave Sleep Assistant projects a blue light onto the ceiling (or a wall) which slowly throbs in brightness. The idea is that you synchronize your breathing in time with the light. As the light’s brightness begins to fade your breathing is slows with it, enabling you to reach the relaxed mental and physical state needed for you to drift off to sleep.

The Nightwave Sleep Assistant has a 7 minute and 25 minute timer and 4 different functions: sleep mode, mood light, heartbeat stress reducer and flashlight.

Essentially, the Nightwave Sleep Assistant helps you to get to sleep in three ways:

1) If you suffer from anxious or overactive thoughts, which keep you in a state of wakeful alertness, the Nightwave Sleep Assistant can distract you from these thoughts by providing you with something else to focus on.

2) It harnesses the ancient relaxation technique of deep breathing, which helps to reduce stress levels and help you feel more relaxed

3) The light tells your brain that your eyelids are begining to droop, which subconsciously tricks you into feeling tired.

Does it work? Or it just a gimmick

The Nightwave Sleep Assistant isnt exactly cheap. So it’s wise to cynical of the claims made in the carefully worded sales pitch on their website. Whilst I haven’t used it myself, the reviews are overwhelmingly positive. In fact, it’s got 3.5 stars out of 5 from 98 reviews (at the time of writing) on Amazon which vouches for the fact that, in many cases, the Nightwave Sleep Assistant has helped people get to sleep. This includes an airline pilot, used to battling an erratic sleep schedule, and someone who hadn’t had a good night’s sleep for over four years following an accident before trying out the device.

A healthier alternative to sleeping pills?

When you’re battling insomnia night after night it can be tempting to rely in medication to resolve the problem. But this can cause problems it itself, because medication can make you feel drowsy the next day and you can come to develop a reliance on medication to help you to get to sleep. Relying on medication can also get expensive. So if the Sleep Assistant can help you to get to sleep naturally it’s going to be better for your long-term health and your wallet in the long run.

Having said that, if chronic insomnia is adversely affecting your life then you should always visit your doctor for professional advice.

Disclaimer – the links in this article are affiliate links.

Help Me Sleep! – What Are The Health Risks of Not Getting Enough Sleep?

sleeping healthily is important for your mind and bodyIt’s often said that you need 8 hours of sleep every night. The truth is, different people need different amounts of sleep. You could be getting 8 hours of sleep every night but still feel sluggish in the morning, leaving you to wonder how to sleep better. So even if you clock in enough hours of sleep every night, it’s still possible that you are suffering from insomnia.

If you often wake up tired and wishing you knew how to sleep well, then it’s time to take action. Go through the insomnia checklist, do some research on possible causes of insomnia and consider whether you should see your doctor, because when left untreated insomnia can pose some serious health risks.

Healthy sleep is vital for your health

Sleeping is not just an optional activity at the end of the day. It is a crucial process that we all need to survive. During sleep, the body heals damaged muscles and tissues. It is also when we’re asleep that the nerves in our brains go on overdrive, storing our memories and helping us process our emotions. In other words, many important processes occur inside our bodies while we’re asleep. But if you spend hours lying awake thinking “help me to sleep,” your body will not be able to do its job. Restorative sleep is important.

This is why chronic insomnia could contribute to many health problems, including heart disease, high blood pressure, diabetes, obesity, musculoskeletal problems, and even psychiatric disorders. That’s a scary list that you wouldn’t want to have to deal with. So before it even gets to that point, take deliberate steps to find ways on how to sleep more healthily. Not only will you experience the immediate benefits of improved sleep, you will also help your body do its mental and physical repair work at night.

Help Me Sleep! – Which Natural Remedies Help Me to Sleep?

help me to sleep with a glass of milk

If you’ve had another sleepless night spent thinking, “How can I sleep?” then before you tear your hair out of frustration, take a deep breath and look around your home. Some natural remedies that can help you find out how to sleep better might already be in your kitchen or bathroom.

To help you battle the nightly insomnia monster, here’s a list of popular natural remedies that can help you discover how to sleep better:

Sweet foods for sweet dreams

While it is not advisable to indulge in heavy meals and high-sugar foods late at night, some experts say a small sugary snack can help. A cookie or granola bar 30 minutes before bedtime might do the trick. When taken in the right amount and time, sugar acts as a sedative. Another trick on how to sleep faster is to add a tablespoon of honey to decaffeinated tea.

The magic of milk

There’s a good reason our moms gave us a warm glass of milk before bedtime as kids. Scientists believe that the chemical tryptophan that’s present in milk helps prepare the brain into sleep mode. Warm milk is also believed to help relax the body, so drink a glass before you hit the bed.

Leave it to lavender

The wonderful smelling plant has long been used to help people relax. More recently, research has shown that it has sedative properties, making it an ideal natural remedy to help people that ask their doctor ‘help me sleep better’. Another great thing about lavender is that it works quickly. Put on some lavender oil on a burner, slip a sachet under your pillow, or put a few drops into your night-time bath for a good night’s sleep.

Here’s hoping these natural remedies will do the trick for you. Keep this list in mind and make sure you have the items in stock for those emergency insomnia nights when you’re left wondering ‘how can I sleep!’.

Top 5 Things to Do When You Can’t Sleep

woman in bed with eyes opened suffering insomnia and sleep disorder

It is frustrating when you cant sleep for hours at night. Especially when you need to wake up early the next morning to catch a flight, to go for an interview or any one of a million important tasks done better without another sleepless night.

It’s almost funny how satirical how energetic you can feel when you cant sleep but are still wide awake. So here are five things to do when you cant sleep that might help your mind and body to relax:

1. Get up and do something – If you are feeling restless, you can walk around your living room to your bedroom and reserve your bed for sleeping. Avoid watching television or eating in your bed. Instead, grab a blanket and read a book downstairs or in your living room. This help your mind to feel more at ease and make you feel relaxed.

2. Try to stay awake during the day – This is why most people miss their flights the following morning because they tend take a nap on just a few hours early before their bedtime. So the tendency is they will be widely awake past midnight and doze off a few hours before their flight.

3. Do not drink too much before your bedtime – Drinking too much alcohol and taking drugs can affect your sleeping patter. Stimulants such as nicotine and drinking too much caffeine that contained in teas, coffee and energy drinks can make you stay awake at night.

4. Do not eat too much when you know you are too close to going to bedtime – The feeling of being full is uncomfortable and you would feel that you have to stay up late just to let your food digest.

5. Dont think about the fact you cant sleep – Finally the most important one is not to think about having insomnia when you are already on your bed. Do not let your brain stay awake because you have subconsciously told it that you are expecting it to occur.

So these are 5 things to do when you cant sleep that might help you overcome your insomnia and get more hours of healthy, rejuvenating sleep at night. What things do you do when you cant sleep?

New Study Scraps Insomnia’s Link to Hypertension

bored

According to new findings, led by Dr. Nicholas Vozoris, a respirologist at St. Michael’s hospital in Toronto, insomnia does not raise the risk of hypertension. This is contrary to research published a while ago, which found that people with insomnia have higher level of stress hormones in their blood stream that would most likely elevate blood pressure. However, Dr. Vozoris pointed out that those previous studies have gathered inconsistent results. Vozoris said, “The fact that even people with more severe insomnia didn’t show a link, that finding provides impressive proof that there’s probably no real link between the two items,”

Even though, we can be at ease with these new findings, the fact remains that Insomnia can lead to several health concerns. The Centers for Disease Control and Prevention stated that more than one-quarter of the U.S. population were suffering from wakefulness disorder and 10% of American adults are experiencing chronic insomnia and the numbers are increasing every day.

Obesity, Diabetes, Anxiety and Depression are just some of the health effects of sleep loss. A person who misses a night of sleep can be expected to be exhausted the next day, reduce attention span and possible problems with short-term memory. Severe wakefulness can cause poor coordination, muscle twitching, nausea and loss of concentration as well. The various effects of sleep deprivation have yet to be fully uncovered. There are so many research and studies yet to be done to prove the hypothesis. But one thing is for sure, sleep deprivation and insomnia can pose a threat to anyone.

A healthy lifestyle and setting a regular bedtime is a key to get in sync with your body’s natural sleep-wake cycle. Try sleeping in a quieter room and settle yourself in a dark and comfortable environment. If you set a regular bedtime, then you should also set the same wake up time every day. Taking a nap on the afternoon is not a good idea, if you are following a strict bedtime rule.

Sleep Hygiene Tips to Help Cure John Noble’s Sleep Disorder

It’s been reported in the news today that filming of the sci-fi show ‘Fringe’ has been brought to a halt due to one of its star actors, John Noble, suffering from a reported sleep disorder. Reports claim that his lack of sleep has been affecting his performance, and consequently filming has been halted for nine days while he gets medical treatment.

This highlights how damaging insomnia can be to your daily life. It makes you feel tired, irritable and unable to concentrate. This can obviously have negative effects on your ability to perform in your daily job, whether you’re a teacher, builder or if you sit at a desk all day.

Sleep disorders and insomnia can be caused by a variety of mental and medical triggers. So one of the first steps to curing insomnia is to identify the underlying cause, whether it’s feeling anxious about a problem (like money) or a medical condition that needs treatment, such as heartburn.

Although the temptation might be to immediately prescribe Noble with medication to help him sleep, here are some sleep hygiene tips he can try to try and get more hours of healthy, rejuvenating sleep naturally:

1) Avoid caffeine or alcohol late at night – Caffeine will simply keep you awake while alcohol might help you sleep initially but you wont reach the deep sleep your body needs to rejuvenate.

2) Don’t watch TV, play video games or sit working on a laptop in bed – these activities will hamper your subconscious link between your bed and sleep. Beds should be just for sleep…and something else that can help cure insomnia.

3) Avoid strenuous exercise a few hours before you go to bed – your body’s activity levels aren’t like a switch that can simply be turned off when it’s time to get some shuteye. Instead, you need to start slowing down gradually

4) Have a regular sleeping routine – this might be difficult for Noble to achieve with a fluctuating film schedule to contend with, but you will find it easier to go to sleep if you have a regular routine. Try and go to bed at the same time every night, and get up at the same time (of course, late nights and late rises are allowed on weekends).

5) Avoid napping during the day – while political leaders and high powered business men like to boast of their ability to keep rolling with only a few hours sleep and a power nap in the afternoon. The problem with napping during the day is it knocks you out of your regular sleeping pattern and can leave you feeling wide awake until late into the night.

6) Try natural remedies – chamonille tea, milk and bananas are just three natural cures for insomnia that can help your mind and body to relax and to calm you down ready for 7 hours or more of peaceful slumber.

The first response to curing Noble’s insomnia might be to prescribe him sleeping tablets, which can be effective but can be addictive and can make you feel drowsy the next day. So it would be more sensible (and healthier) if Noble follows these simple sleep hygiene techniques so that he can be back on set and able to deliver fans of ‘Fringe’ the series ending they’ve been looking forward to all these years.

Do’s and Don’ts before bedtime

Help me sleep tip - dont drink coffee late at night

If you are still widely awake at past your bed time. You might be thinking of ways on how to get yourself fall asleep. Maybe you have a lot of things in your mind that’s keeping you awake. It is said that a hormone called “melatonin” is the one responsible to help you sleep. To be able to induce more melatonin into our system we need to relax our mind and body. The 2 effective ways that I know of is Deep Breathing exercise and changing those troubling thoughts with happy and positive ones. But if these doesn’t help you sleep yet, don’t be tempted to open your computer, smart phones and television. Because these electronic gadgets emits blue light that can hinder the production of melatonin in your body.

I have insomnia for years now and it has been so hard to undo everything and re-program my sleeping pattern back to its normal routine. I hate waking up the next morning feeling tired because of lack of sleep. What I did was I did not sleep for 36 hours, I fought the urge of taking naps on day time. I would either pinch myself or play some video games just to avoid sleeping. At 6 pm the following day I was really tired and exhausted that after taking a long bath I slammed my body on my bed and took the longest sleep I’ve ever had in my life!

The day after that, I feel like I was rejuvenated. I don’t feel weak anymore.  My mind was functioning really well. Now, I am still trying to sleep on my bed time.  Although, there are times that I could not help but break my bedtime rules every once in a while because I had to do some overtime work. I just read my favorite book and within minutes I’m already snoring. I don’t know if this is the same with everyone else but if you intend to sleep early and you like to doze off by reading something. Go for the hardcopy and avoid wattpad.