How Can you Stay Asleep for 8 Hours?

How Can you Stay Asleep for 8 Hours?

A good night’s shut-eye is as essential as healthy as diet and regular exercise. Repeated studies show that irregular or poor sleep patterns can harm your hormones, brain function, and ability to function. On top of that, it can lead to weight gain and put you at the risk of diseases.

On the flip side, quality sleep can help you eat less, exercise better, and improve your overall wellbeing.  Still, due to the hustles and bustles of life, many people don’t sleep for the doctor-recommended eight hours.

You don’t have to be part of the statistics, though. Here’s a rundown of evidence backed tidbits to help catch a good night’s sleep.

Get a Waterbed Mattress Pad

Wait. What? Yes, a waterbed mattress pad could be the missing link to enable you to sleep for eight hours straight. For starters, it supports your pressure points from the shoulders to the knees and hips. That way, you can maintain your spinal column in its natural position during sleep.

What’s more? Well, some waterbed mattresses pads feature baffles to reduce your movement in bed at night. Keep in mind that tossing and turning is one of the primary reasons many people can’t sleep for more than five hours.

Also, the vinyl surface on these mattresses is dust mite and mildew resistant, making them an ideal choice if you have hay fever or other allergies. On that note, visit to view a collection of top rated waterbed mattresses pads and how they can help improve your sleep.

Power Down

In this era of smartphones and other mobile devices such as tablets, it is easy to get distracted once in bed. In return, developing an irregular sleep pattern becomes possible. So, switch off your cell phone (you may as well put it in silent mode) and avoid keeping a digital clock on your bedside. Turn off the TV, PC or and any other blue-light sources about 60 minutes before you go to bed. Cover the devices that you can’t shut off.

Try a Pillow for Comfort

You have to be comfortable for you to catch some sleep. One of the ways to do so is to get a pillow. While there is all manner of pillows on the market, your best bet to a cozy sleeping place is a bamboo pillow. The best bamboo pillow ought to be naturally hypoallergenic, soft, and contour to the shape of your neck. The outer fabric absorbs moisture efficiently and neutralizes unpleasant odors.

Seal Your Mattress

As time passes by, your mattress will accumulate dust mite droppings, mold, and other allergens. This may make you sniffle, sneeze, and itch, leading to loss of sleep. Seal your mattress and pillow to keep allergens at bay. You may consider using airtight, dust-proof covers. Again, this shouldn’t be a cause for concern if you have a waterbed mattress.

Seek Medical Advice at the Right Time

At times, you may try every trick in the book and still fail to get some sleep at night. If you can’t sleep for more than a month, it is time to see your doctor. Some medical conditions that may cause insomnia include asthma, acid reflux, arthritis, depression, or medication.

Keep off Caffeine Late in the Day

Sure, caffeine has a host of benefits – it’s not surprising that up to 90% of the United States population consumes it. A single dose can increase your athletic performance, energy, and focus.

However, if you consume it late in the day, it stimulates your nervous system. The ripple effect is that it stops your body from relaxing naturally at night. Even more depressing, caffeine can stay in your blood for six to eight hours. So, avoid sipping copious amounts of caffeine after 4 p.m.

Avoid Long Daytime Naps

Indeed, short power naps are good for your health. However, irregular or long daytime naps can harm your sleep. See, when you sleep during the day, you’re confusing your internal clock. By extension, this implies that you’ll struggle to sleep at night.  So, if you have to catch a quick nap in the daytime, make sure it is not more than thirty minutes.

That’s it – stick to these tips, and you’ll start to sleep for eight hours every night. Seriously!

Easy Steps to Spiritual Balance

Easy Steps to Spiritual Balance

For the most part, you can’t tell when you have “achieved” spiritual balance—but you know when you’re not there. When the anxiety is cropping up, when you’re too tired to make it through your day, when you don’t feel connected to the world around you: These are all signs that your spiritual balance is out of whack. When you don’t have balance in your life, it can be tough to do the things you want to do. You may lack creativity or motivation. You may struggle to achieve happiness. Your relationships may suffer. So, what do you do? You work on achieving a better spiritual balance so that you can be a happier, healthier you. Here’s how.

Relieve Your Pain

Whether it be emotional pain or physical pain, you cannot fully achieve spiritual balance while you are hurting. Thus, the first step towards achieving spiritual balance is to relieve any pain that you can. If you do have emotional pain, try seeking the help of a trained therapist. If you have physical pain, there are plenty of websites that can help you find the chronic pain management techniques you need to get through it.

Eat Healthily

A strong spirit begins with a strong body. If you’ve already done what you can to relieve your pain and you’re still not feeling strong, you need to work on your diet. Eating healthy means eliminating sugary foods from your diet, increasing your water intake, and focusing on whole rather than processed foods. Believe it or not, just relieving your pain and eating healthier can do wonders for making you feel more spiritually balanced.

Organize Your Life

Your mind cannot be calm if your life is chaos. The next easy step you can take to achieve spiritual balance is to get your life organized. If accumulating clutter in your home is a challenge, try a decluttering challenge or instill the one-touch rule. Starting with easy, baby steps can be exactly what you need to create new, life-long habits that you can stick with.

In addition to organizing your home, organize your time. Tricks like block scheduling can help you feel more in control of your time and even increase your productivity. But the most important thing about organizing both your home and your time is that it naturally organizes your mind as well. When you know where things are and aren’t feeling the stress of clutter and time-management issues, your mind is free to open itself up to other things—and that is when your spiritual balance can come into play.

Practice Mindfulness

Mindfulness is all about being aware of where you are presently in life. It’s about not obsessing over the past or worrying about the future, but simply living in the present. Practicing mindfulness is one of the best things you can do to achieve spiritual balance. Yoga, meditation, and journaling are all great ways to practice mindfulness every day.

Go Outside

Spiritual balance is all about lessening the divide between you and the world around you. One of the best ways to do this is to get outside. Fresh air and sunshine can clear your brain, boost your energy, and make you feel more in charge of yourself as a person and more connected to the world at large. These are key to achieving spiritual balance.


When you’re feeling out of balance, your body is begging for you to slow down and reconnect with yourself. Finding ways to relax is pivotal to reclaiming balance in your life. Try getting a massage or taking a long bath. Whatever you do, choose something quiet that will give you space to reflect and to let go of the things that are stressing you out.

Revisit Your Beliefs

Whatever your beliefs may be—Christianity, reincarnation, crystals, or something else entirely—when you’re feeling out of balance, it’s a good time to revisit your beliefs. Read any texts that give you peace, do some journaling on your belief system, and simply take some time to think about it. Whether this reflection leads to a deeper understanding of your belief or questioning of some aspect of it, it’s guaranteed to make you feel more connected and more spiritually balanced.

Turn off the Screens

It’s no secret that, between our phones, our computers, and our televisions, screens are taking over our lives. We are always on—and that’s not a good thing. When all else has failed you and you’re still out of balance, try taking a time-out from your screens. Turn them off, tell people not to contact you, and take a day or a week to just be alone with your thoughts and your books and your creativity. It can make a world of difference.

At the end of the day, achieving spiritual balance is what we’re all searching for. These easy steps can help you get closer to a balanced life. You’ll feel stronger and more capable because of them—and that is a good thing.