Get The Most Out of the Night (TIPS)


If you want to feel sleepy when you head to bed…
Banish the blues: Avoid computer screens, TV’s and smartphones or try wearing glasses with amber-tinted lenses for 2 or 3 hours before you go to bed. These will block the blue light that stimulates your brain and make you feel especially sleepy.


If you want to feel especially refreshed in the morning…
The 90-minute rule: Decide when you want to wake up, and then count back in 90 blocks (the length of a sleep cycle) to discover the best time to head to bed. You can also find special calculator on the internet for this if you are bad at math.


If you want to fall asleep quickly…
Use positive imagery and the paradox principle: first, imagine yourself in a very pleasant scenario. Make the scenario as detailed as possible, but avoid anything that’s too exciting, perhaps planning your dream holiday or thinking about your perfect evening out. If that doesn’t work, try to stay awake. As strange as it sounds, forcing yourself to actually remain awake is one of the best ways of nodding off.


If you lie in bed feeling worried…
The list: if you have a lot o your mind, make a list of all of the things that you have to do the next day. If you are worrying about something specific, jot that down too and try to allow the thought to drift through your mind, rather than focussing on it.


If you wake up in the middle of the night…
The jigsaw method: you might be experiencing a perfectly natural phenomenon known as ‘segmented sleep’, where people sleep in two long blocks, with a gap of roughly 30 minutes between them. However, if you lie awake for more than 20 minutes, get up an do something non-stimulating for a few minutes, such as working on a jigsaw puzzle.


If you want to learn in your sleep…
The real secret of sleep-learning: Sleep glues memories into your mind, so don’t stay up late trying to cram information into your brain. Instead, study during the day, remind yourself about key points just before you nod off, and get lots of sleep at night.


If you want to boost your brainpower during the day…
Neuro-napping: Taking a catnap will help you to become more alert, creative an productive. Neuro-napping involves listening to music when you are studying or brainstorming, and then playing the same music when you nap. Napping can boots memory and creativity around 60 %.


If you are experiencing a recurring nightmare, or bad dream…
Imagery rehearsal therapy: Spend some time during the day describing your nightmare, creating a different ending for this episode, and then imagining this new and improved ending. Studies show that this simple technique stops nightmares 90% of the time.


If you want to gain an insight into your concerns and worries…
Dream work: Describe a striking dream in detail, look for ways in which it applies to your life, and then use this as the basis for change. Research shows that around 80% of people find that this yields an important insight into their concerns.


If you want to achieve a goal…
The power of pre-sleep suggestion: Just before you fall asleep, imagine doing whatever you need to do to achieve your goal. For example, if you want to go to the gym more frequently, imagine yourself putting on your trainers and heading out the house. As you drift asleep, tell yourself that you want these images to crop up in your dreams.


Source: Night School by Richard Wisemanjaneedit


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