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17 Aug

5 Tips to Get a Great Night’s Sleep Tonight!

sleepBefore you head out, check out these tips for serene shut-eye. You’ll wake up tomorrow feeling renewed, refreshed, and ready for your weekend!

1. Eat a light dinner tonight.

Keep the portions small this evening. Going to bed on a full stomach is not healthy, and it also keeps you from getting the deepest possible sleep. You don’t have to go to bed hungry. But do not stuff yourself simply because it is now the weekend.

2. Have a glass of wine.

One fine glass will relax you and help you unwind from the week’s pressures. More than that may cause you to have intermittent sleep at best. It’s tempting to go out and let loose a bit on Friday, but practice moderation so you’ll feel your freshest tomorrow. If you’re typically a Friday night reveler, just try this – it will change your whole weekend.

3. Toss back a handful of nuts.

The magnesium and tryptophan in nuts – just before bed – can help you get to sleep faster. Just a small handful, though, and choose salt-free.

4. Write it out.

By Fridays many of us are frazzled and stressed out. We want to relax and sleep peacefully, but we’re still wired and thus wake up feeling crabby Saturday morning. Take just five or 10 minutes to write out everything from your week – the accomplishments, the tasks, the stress, the worries, the pressing concerns. It’s easier to arrive at solutions if you don’t try to consciously force them. Get them down on paper. Let your sleeping mind do the work for you. You’ll wake up feeling clearer and more positive.

5. Watch instead of read.

Reading is better for your mind than watching television. But sometimes it’s a wise idea to intentionally do something mindless. So tonight, if you were planning to dig into that new book or finish up paperwork, maybe a movie rental is in order. Of course, if reading helps you fall asleep, do what works for you.

Further Reading:

10 Easy Steps to Boost Your Serotonin

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Imagine you’re George Clooney. Take a moment to admire your grooming and wit. Okay, now imagine someone walks up to you and asks, “What’s your name?” You say, “I’m George Clooney.” Or maybe you say, “I’m the Clooninator!” You don’t say “I’m George of George Clooney Sells Movies Blog” and you certainly don’t say, “I’m Clooney Weight Loss Plan”. So while spam is technically meat, it ain’t anywhere near Primal. Please nickname yourself something your friends would call you.

  1. Nice read. I think a lot of people suffer from taking their work home and that can lead to sleepless nights. I know I have anyway.
    It’s good to get some tips on how to combat sleeplessness.

    terry wrote on August 20th, 2007
  2. Thanks Terry. You might like this stress busting guide, too: http://www.marksdailyapple.com/its-the-stress/

    Sara wrote on August 20th, 2007
  3. I have no problem falling asleep, but can’t stay asleep for more than 3 hours. I wake up, go to the bathroom and fall asleep and repeat this pattern. I’m looking for straight 6 or 7 hours of sleep. I’ve been to the doctor and nothing is helping.

    Marilyn Shank wrote on July 2nd, 2010
  4. Pretty sure it’s meant to say read instead of watch!

    Jason wrote on February 29th, 2012
  5. A shower before going to bed is really efficient for a good night sleep, Kuhne’s friction sitz bath is even better. Whenever I have problems sleeping, I have a 10′ to 15′ bath , my guarantee for a restful sleep. Works every time.

    Nadine wrote on May 8th, 2012
  6. I know I’m late to the party on this article, but I thought I’d write my 2 cents. I am a chronic snooze-button abuser and I typically wake up groggy and tired. A while back I decided to do a 28 hour fast. I went to bed at the 15 hour mark of my fast and woke up surprisingly rejuvinated. This kind of ties in with Mark’s 1st suggestion. If eating a light meal doesn’t help, try eating a large lunch and not eating anything afterwards. Fasted sleeping does wonders.

    Jacob wrote on December 19th, 2012
  7. Try an Earthing sheet on your bed; it grounds you to the earth via a grounded electrical outlet.

    Stan wrote on December 29th, 2012
  8. I’d just like to bring to peoples attention an article from the BBC that I stumbled across when researching what to do to make the transition to a palaeolithic way of living, ‘http://www.bbc.co.uk/news/magazine-16964783′. This article explained that historically our ancestors slept a segmented sleep whereby we would have periods of wakefulness, this makes sense as Grok would have probably gone to bed shortly after sunset and would have awoken prior to sunrise to make the most of the daylight. From a survival perspective this makes sense as Grok wouldn’t have wanted to be asleep and unaware of his surroundings for too long, plus, bearing in mind that Grok probably lived in Central Eastern Africa and there daytime lasts for roughly 12 hours all year round, I doubt he would have needed 12 hours of sleep a night.

    Ross wrote on January 28th, 2013

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