Do you fight to clock in the recommended 7-8 hours of sleep every night? Want to get quality sleep? Do you commonly find yourself exhausted during the day? Hoping you could take a long nap? Sleep deprivation is no joke, and it can hinder our ability to think clearly. Today, we’re going to look at some tips, tricks, things to avoid, and, life hacks to help you get better sleep!
Alright, so let’s talk a little bit more about not sleeping. Sleep deprivation is also detrimental to our health and well-being. People try all sorts of different techniques to get more sleep or even cure their insomnia. But sometimes it’s next to impossible without seeking help from a medical professional. If you’re running out of ideas and are desperate to get that full night of sleep, there are techniques out there that you can try that could help. Let’s explore some of the life hacks to get a good night sleep:
1. Exercise (At The Right Time)
This may be a little bit confusing, but we are going somewhere with this tip, trust us. Did you know that your body only repairs itself and recovers while you’re sleeping? This is why people who exercise regularly are more likely to sleep peacefully without any trouble. If you have a sedentary job, try going for a light jog, or even hitting up the gym once in a while.
You’ll notice that it works wonders in getting better sleep. There’s nothing for your body to recover except sleep. It’s possible that you may be disrupting your body’s natural sleep cycle. Just be sure that you don’t exercise just before your bedtime.
2. Keep A Routine For Quality Sleep
Here’s a life hack that’ll certainly make getting better sleep, much easier. A daily routine helps your body clock to maintain its rhythm. Routine tasks can help you get a good night’s rest. In addition to this, when you change your sleep timing by more than an hour, it breaks your circadian rhythm and ruins the quality of your sleep. A circadian rhythm is a natural, internal process that regulates the sleep-wake cycle.
It’s important that you have a regular sleeping routine, and snoozing your alarm will break your body’s sleeping pattern. In the long run, this will reduce your quality of sleep. We know how hard this can be, but following this trick is important to make sure you have a healthy sleep. Be consistent with your sleeping pattern and you will notice that your sleeping will vastly improve.
3. Eat (At The Right Time)
We know all these tricks, tips, and life hacks seem to be doing things at the correct time. But, time is an important factor to determine whether you have a good sleep or not. Food can have a tremendous effect on your quality of sleep.
Did you know that eating a big meal right before bedtime can affect your quality of sleep? This is because it takes your digestive system longer time to digest big meals, which will, in turn, affect your sleep. Also try not to sleep on an empty stomach, because empty stomachs can also affect your sleep.
Eat protein-rich foods such as chicken, tuna, eggs, and peanuts. These types of food can help produce serotonin in your body, which can help you relax. Try to avoid nicotine as well as caffeine. Both have stimulating effects on your body, in turn, affecting your sleep.
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4. Atmosphere For Good Sleep
Yes, this isn’t just a tip or trick for some exotic places, but it is a life hack to make your sleep better. Try to make your bedroom an environment that is relaxing, dark, quiet, and clean. You may not know it, but these are things that can vastly improve or worsen your quality of sleep. Also, be sure to keep your room temperature anywhere between 18 and 24 degrees Celsius.
Sleeping in the right room temperature will also significantly improve your quality of sleep. If you are a very light sleeper, you should try purchasing some earplugs to eliminate any sounds that could possibly disrupt your sleep. Try not to fall asleep with your TV on. This can also have a negative impact on your sleep.
5. Sleep In The Nude
According to some sleep specialists, sleeping naked can help improve the quality of your sleep. This is because when you sleep naked, your body temperature regulates. This helps you fall asleep faster and better. Another tip – Sleep with your head and even your arms out from under your blanket. Try your best not to cover them when you go to sleep.
If you must wear pajamas, try wearing a pajama that is loose and made from cotton. You can also try switching your sleep position. It’s also suggested that you don’t sleep on your stomach, which can cause aches and pains in your back. If you do sleep on your stomach, try doing it with a pillow below your hips.
6. Sleep Comfortable
It’s not just the atmosphere and the clothes that determine the quality of your sleep. This may sound pretty simple, but the thing you sleep on makes a big difference as to whether or not you’ll sleep well.
How old is your mattress? We bet you either don’t know or don’t care, but did you know that your mattress’ life expectancy is only 9-10 years!
Make sure that it’s comfortable and supportive(mattress). This goes the same for your pillows, which should feel like you resting your head on a cloud. Listen, this isn’t the middle ages, you don’t have to sleep on hay and in barns anymore. Treat yourself.
7. Wind Down
Your body is a complex machine. Unlike the ones we use every day, you can’t just press a button and shut it down. You need time to shift gears, to go into sleep mode. For about an hour before you want to fall asleep, do something relaxing like meditating, reading, or just sit still. This COULD be watching Youtube videos or watching Netflix, but keep in mind this doesn’t work for everyone and can actually keep you from sleeping. Try different things and see what works best for you.
Midday sleeps can be really nice, trust us, we know. There’s really nothing better on a Sunday to do except napping all day after harsh Saturday, but this can really kill your sleep schedule. By this, we mean long, irregular naps. If you feel that you need to nap, short power naps can be beneficial.
The people at HEALTH LINE report that “Another study noted that while napping for 30 minutes or less can enhance daytime brain function, longer naps can negatively affect health and sleep quality”. Like most things, it depends on the person. See what works for you and if you really can’t stop taking naps, then keep them under 30 minutes.
9. Melatonin For Quality Sleep
If you’re really having trouble sleeping, then consider taking a Melatonin supplement. The hormone is the one that tells your brain it’s time to go to sleep, and maybe that’s the thing that your body is lacking. The results speak for themselves, with studies by PUBMED saying that “In one study, 2 mg of melatonin before bed improved sleep quality and energy the next day and helped people fall asleep faster.
In another study, half of the group fell asleep faster and had a 15% improvement in sleep quality. Keep in mind that with both studies, no withdrawal effects were found. You should start with low doses to find your tolerance, and of course, speak with a health care professional before you start taking the supplement. Link for melatonin supplements are below.
10. Other Supplements
If melatonin doesn’t work for you, then HEALTHLINE recommends some other supplements that you can take:
- Lavender, which can induce a calming effect as well as many other health benefits.
- L-theanine, which can improve your ability to relax and ultimately, sleep.
- Magnesium, which not only improves sleep quality but relaxation as well.
- Valerian root, which helps you fall asleep.
- Glycine, which is said to improve sleep quality.
- And finally, Ginkgo biloba, a natural herb that helps with sleep, relaxation, and stress reduction.
To get above supplements:
For Outside India
However, the evidence is said to be limited. And that’s it for this article!
Did we help you get a night of better sleep? Which one of our tips, tricks, or life hacks did you like the best? How about you, do you have anything sleep-related you want to share with us? Tell us in the comments section below all your sleep-related life hacks, tricks, and tips! BE HEALTHY BE FIT.