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Tag Archives: sleep

If you’re having trouble sleeping…

11 Friday Mar 2022

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…an exercise created by the U.S. Navy during World War II will have you asleep in 120 seconds. Do this: Totally relax your face, drop your shoulders, and let your arms and legs go limp. Then, clear your mind by picturing yourself lying under an empty blue sky, snuggling in a black velvet hammock in a dark room, or repeating “don’t think, don’t think” for 10 seconds. It has a 96% success rate after 6-weeks of practice. If you don’t remember those steps, just Google “how to fall asleep in 120 seconds.” The technique is widely-written about, and you’ll be able to find it easily. 

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Gratitude can help you sleep better!

01 Monday Nov 2021

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Here’s how to fall asleep faster and sleep more deeply without pills: Break out your gratitude journal! According to the Journal of Health Psychology, people who spent a couple minutes jotting down the things they were thankful for – even every other day – got deeper, more restful and restorative sleep within two weeks. It works because it reminds you of what’s RIGHT in your life. And that blocks negative, worrying thoughts that interfere with sleep. So try it! Every other day before bed, write down a few things you’re grateful for. Within 2 weeks, you should be sleeping better.

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How to power nap without oversleeping?

22 Friday Oct 2021

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Want to take a power nap – but don’t want to risk sleeping too long, and feeling groggy for the rest of the day? Take what experts call a “drop nap.” Sit in a chair and hold an object that, when you doze off and drop it on the floor, will make a loud enough noise to wake you. So something like a heavy book – or an empty plastic tumbler. That way, you’ll know you slept because you dropped it – and you won’t sleep too long.

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Skip your morning workout and exercise in the evening!

31 Wednesday Mar 2021

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Go ahead and sleep through your alarm and skip your morning workout. You’ll get a better workout in the evening, after work, anyway. According to research from the University of North Texas, you’ll go faster – and last 20% longer – if you exercise between 5pm and 7pm. That’s because, as the day wears on, our circadian rhythms gradually raise our hormone levels, our body temperature, and our V-O-2-Max – which is also known as our aerobic capacity. As a result – cardio workouts feel easier in the evening.

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Trouble falling asleep?

19 Tuesday Jan 2021

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If you can’t sleep? Skip the sleeping pill and TALK to your partner. You can even talk to a close friend on the phone. UCLA research found married couples reached the deepest restorative stages of sleep – and woke up better rested – when they took 5-minutes to talk before bed. Because when something’s bugging us, we can toss and turn all night. But talking helps ease our worries. Plus, discussing our feelings promotes bonding and boosts our mood. And it makes sense that if we go to bed happy, we’re more likely to wake up refreshed, compared to when we go to bed feeling bummed.

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If you’re having trouble sleeping…

13 Wednesday Jan 2021

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can't sleep, Connie Sellecca, conniesellecca, deep sleep, insomnia, intelligence for your life, intelligenceforyourlife, Navy, sleep, sleep better, sleeping, trouble sleeping, U.S. Navy

…an exercise created by the U.S. Navy during World War II will have you asleep in 120 seconds. Do this: Totally relax your face, drop your shoulders, and let your arms and legs go limp. Then, clear your mind by picturing yourself lying under an empty blue sky, snuggling in a black velvet hammock in a dark room, or repeating “don’t think, don’t think” for 10 seconds. It has a 96% success rate after 6-weeks of practice. If you don’t remember those steps, just Google “how to fall asleep in 120 seconds.” The technique is widely-written about, and you’ll be able to find it easily. 

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To fall back asleep fast – try this:

28 Monday Dec 2020

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Think about something you love. I mean, really think about it, to the point you immerse yourself in the visualization. That advice comes from sleep specialist Dr. Christopher Winter. He’s a sleep coach for professional baseball players – and tells them to visualize throwing 30 perfect pitches. Smell the grass, feel the seams on the ball, feel the sun on your face, hear the crowd – picture everything. He says his patients usually can’t make it past 5 pitches before they’re back asleep. Dr. Winter says visualization reduces anxiety and lets our brain’s sleep mechanism take over. And according to the Walter Reed National Military Medical Center, 65% of the hospital patients who used that visualization technique took less time to fall asleep, experienced significant improvement in sleep quality, and felt less fatigued the next day.

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Here’s why going to bed at the same time is good for you!

11 Friday Dec 2020

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We’ve repeatedly said going to bed at the same time every night primes your body for sleep. But now scientists say keeping the same routine for other daily tasks can help you fall asleep faster too. Things like taking a shower at the same time every day, eating at the same time, or going for a walk at the same time. The reason? According to the journal Sleep, sticking to a routine helps your body anticipate sleep, hours ahead of time, so it slows down and is ready for rest.

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You don’t need to win the lottery to feel good.

26 Wednesday Aug 2020

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Just get some decent sleep! According to the UK’s University of Warwick, better sleep triggers mental and physical advantages similar to what lottery winners feel after winning a quarter-of-a-million-dollar jackpot! The 4-year study found those who made positive changes to their sleep habits were significantly happier and healthier. Those who relied on sleeping pills had worse physical and mental health. So if you want to feel like a million bucks – or at least a quarter-of-a-million – get some quality sleep.

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Don’t go to bed if you’re not tired. Try this instead!

08 Wednesday Apr 2020

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bedtime, can't sleep, Connie Sellecca, conniesellecca, insomnia, intelligence for your life, intelligenceforyourlife, not tired, sleep, sleeping, trouble sleeping, wide-awake

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Next time bedtime rolls around and you’re not tired, don’t go to bed and lie there awake. You’ll just condition yourself to associate your bed with staring at the ceiling and frustration, instead of peaceful slumber. Instead, stay up half an hour – or an hour – later. But set your alarm to get up at the usual time the next day. According to the Annals Of Internal Medicine, that’ll help you get sleepy before you hit the hay. And then, because you missed 30 to 60 minutes of sleep the night before when you go to bed the next night, you should conk out right away.

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