9 Great Tricks To Help You Sleep Like a Baby

100227695_fe83b42440_m.jpgThere was

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a period in my life where I had serious problems falling asleep at night. For anyone who ever struggled with this you know how frustrating it can be.

But there were a few tangible lifestyle choices I adopted which helped me overcome the awakefullness I so often felt in the wee hours of the night, and I would like to share them with you.

Like most recommendations pertaining to personal growth, the 9 activities I suggest below will not only help your sleep but also a myriad of other areas in your life. Enjoy!

1. Visualize the feelings of being tired

The first time someone suggested this to me, I thought they were mad. But it works, and its amazingly simple. After taking a bunch of deep breaths, use your mind and thoughts to intentionally generate the feeling of being tired. Your mind is used to reverting back to thoughts of your life, work, relationships, etc (FYI, this is why you don’t “feel” tired) but you can train your brain to create the emotion of tiredness. It is incredibly powerful, and there are also audio tools that can help you do this!

2. Wind Down: Partake in relaxing activities at night!

Many people complain to me that they have problems falling asleep, and when I ask them what they do before bed-time they say “lift weights” or “conference call for work” or “watch a thrilling movie”. When I write about it like this it seems pretty obvious that the adrenaline and stimulation these activities cause are not ideal preparation for a night’s rest. I suggest spending a few hours winding down instead: write in a journal, listen to relaxing music, meditate, or do something that brings peace and relaxation into your

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life.

3. Rise earlier

When did it become so normal for people to wake up at 10am and go to bed past midnight? As a human, the body’s natural cycle is to rise when the sun comes up, and wind down as the sun disappears into the night. Making a habit of getting up earlier will re-set your connection with natural earthly cycles, and drastically improve your quality of sleep over the long run!

4. Do work that stimulates you!

When your brain is actively engaged during the day, it will require greater rest at night. If your daily work does not stimulate you, you will be bored, anxious and even depressed. These negative feelings inhibit the release of hormones in the body that are required to generate the bodily cycle of wakefulness and rest. You need to feel alive and awake to feel tired and spent. So do work that inspires you and you will sleep like a baby!

5. Read some fiction before you go to bed

Reading is a wonderful activity as you wind your day down, but be wary of reading work-related materials or other content that might get your mind moving too fast. Even personal development and self-improvement work is not recommended before bedtime, as it gets the thoughts moving too rapidly. Fiction is ideal to read because it stimulates the more imaginative areas of the brain, and prepares the body to dream.

6. Don’t consume food after 6pm

Think about the main purpose of food: to provide the body with energy. When you stuff large quantities of food into your mouth late at night, the intelligent organism of the body processes it and activates the digestion, circulatory and nervous systems. And then you want to go to sleep? There is a dis-connect here, and if you want to start getting great nights’ sleep it is imperative to limit (or stop) eating food past 6pm.

7. Don’t consume caffeine or sugar past 3pm

On a similar note, the worst kind of food to consume at night is carbohydrates. These foods break down much faster than fats and proteins and cause a spike in energy that is hard to ignore. The worst of the worst is highly processed sugary foods that will make it almost impossible to get a peaceful night’s rest. Caffeine should also be limited because it causes a similar reaction in the body. To be safe, make a habit of limiting simple carbs and caffeine past 3pm. This one suggestion alone could be the key to healthy sleep!

8. Exercise regularly

Pushing your physical limits 3-5 times a week is an excellent way to improve your quality of sleep. Getting the heart pumping during the day generates more efficient blood flow to the brain and body parts, and allows all body parts to experience a more graceful rest period. Plus, common sense dictates that working out will simply make you more tired at night.

9. Take several deep breaths as you prepare to sleep

The easiest recommendation that most people simply do not do is breathe! If you are consistently awake at night, try taking 10 deep breaths as soon as you lie on the bed. Close the eyes, and just let the day go. Notice how immediately afterwards you are in a different state; a more relaxed one. If you are habitually anxious, this feeling may not last long, which is why visualizing being tired (point #1) is a great next step!

OK, now if you

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want to know how to get up more effectively, read the wonderful article Mind Over Mattress: How To Wake Earlier When All You Want to do is Sleep by Peter over the I Will Change Your Life.

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19 Responses to “9 Great Tricks To Help You Sleep Like a Baby”

  1. Brad Baggett says:

    Nice article Todd. I caught Peter’s yesterday and must have missed this one. I think one of the best things to do is unwind a bit. I work a lot on my computer at night and if I just jump straight into the bed, I do not sleep as well. If I take 30 minutes to relax and unwind I sleep so much deeper!

    http://www.JuiceofChampions.com

    • naomi says:

      maybe i should start that im constantly on this but the light always makes me tired but last night i tried sleeping with light on butttttt i couldnt so i got confused so then i started to think more and more but my grandma said to do hypmotizment on myself let my body get deeper xxxx

      p.s. if you have belly ache take paracetamol when u wake up count 6 hours after take your next one and then one before bed and get water bottle or a bean bag FOR 1 MINUTE xxxxx

  2. Peter says:

    I’ve been reading fiction this week for the first time in awhile – it definitely helps.

    I must say though, I’m wary of the phrase “sleep like a baby” – I’m not so sure I would use it after some of the nights we had when Xavier was a newborn.

    ps time for some March must-reads!

  3. Joey says:

    I do find that drinking caffeine in the afternoon was not helping… I have limited myself to one cup first thing in the morning and then lemon in hot water thereafter.

    It’s surprising how long it stays in your system…

    With me it’s also an active brain at night.. it helps to switch off totally from work like you say.

    Thanks for the tips..

  4. Jason says:

    Good post. A great resource for sleep treatment can be found here – http://sleeptreatment.com

  5. Todd says:

    Thanks for all the great comments….you guys are amazing! hope this article helped…its really helped me!
    Todd

  6. Mike King says:

    Great article! I find so many people struggle with this but don’t really know what to do about it. This is a big help for all of those who struggle with getting to sleep.

  7. Autumn Woods says:

    I honestly, just located this website and already the two articles I have clicked on were both written by you, and I just wanted to let you know they both gave me much encouragement and a good outlook on tomorrow–routine and meditation. I truly appreciate it as both the morning routine and help falling asleep are vital to help my mind and body as I am going though a divorce. Thank you for a sense of light.

  8. Todd says:

    Thank you for the kind words Autumn, much appreciated and SO glad I could shine some light in your life. Have a beautiful day :)
    Todd

  9. Drlazer19 says:

    number 6 that says dont consume food is the most retarded thing i have ever heard you say. Food indeed gives body energy however after consuming food the body goes into a “rest and digest” state. The body will feel very tired and wanting to relax. If anything i suggest you eat lots of food before bed for that long term energy will help you get up in the morning and not feeling tired when you actually have to be awake.

  10. jade says:

    wow this is some good stuff, ill try it tonight!
    thank you so much, you’r so helpfull!

    :-) :-) :-) :-)

  11. Howdy champion, your post is good but where are the bookmarks? I required to save your site in my bookmarks and can’t see the buttons. I use yahoo bookmarks. I bookmarked it right away per hand, but it would be a wonderful advance to put through bookmarks. Regards from Paris

  12. Lisa says:

    It’s funny that you title it “sleep like a baby” does that mean we will wake up every 2 hour crying with poop in our pant…LOL…Just kidding, but that’s what an old neighbor of mine would say!!!

    I will definitely try the “No eating after 6pm”. How many hours before bed are you referring to??? Is that for someone that is going to bed at 9pm??

    Sleepless in Houston!

  13. Paige says:

    Thanks! I’ve been having a lot of trouble sleeping, because of work and stress from CERTAIN PEOPLE! Thanks SO MUCH!

  14. naomi says:

    THANK YOU you helped me i will send a comment saying if any of your adise work ;)

  15. mike jones says:

    okay so how is this supposed to help someone when their schedule is the opposite. how am i supposed to wake up early when my shift ends at 4am yeah sure ill just fucking sleep for a couple hours no this article is fucking dumb

  16. nikhil says:

    i have sleeping problem i sleep but waked at night in 2:00am what should i try

  17. Gab says:

    Mike jones i think your post is riduculous seriously. You have to adapte this to your life if you sleep at 4am you should wake up later and do these tricks later.. Anyway..
    Thanks todd for these tricks it helps alot !

  18. Harleyjs says:

    I’ve found out that if you sexually release yourself you will fall asleep faster. Aka masturbation.

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