Do you struggle to clock in the recommended8 hours of sleep every night? Do you often find yourself exhausted during the day, wishing you could go home and 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!
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’s sleep:
1. Exercise (At The Right Time)
This may be a little bit confusing, but we’re going somewhere with this tip, trust us. Did you know that your body repairs itself and recovers while you’re sleeping? This is why people who exercise quite often are more likely to get a full night’s sleep.
If you have a sedentary job or avoid exercising, 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. If there’s nothing for your body to recover while you’re sleeping, you may be disrupting your body’s natural sleep cycle. Just be sure that you don’t exercise too close to your bedtime, because the energy may keep you up.
2. Keep A Routine
Here’s a life hack that’ll certainly make getting a better sleep much easier. A daily routine helps your body clock gets used to regular, routine tasks and can help you get a good night’s rest. In addition to this, when you vary your sleep times by more than an hour, it breaks your circadian rhythm and ruins the quality of your sleep. So when your alarm goes off, try your best not to hit the snooze button. You must 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’ll notice that your sleeping will vastly improve.
3. Eat (At The Right Time)
We know all these tips, tricks, and life hacks seem to be doing things at the right time, but time is an important factor to determine whether or not you have a good sleep. Food can have a huge effect on your quality of sleep. Did you know that if you eat a big meal right before bed it can affect how you sleep that night?
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 turkey, tuna, 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.
Yes, this isn’t just a tip and trick for restaurants, but a life hack to make your sleep better as well. 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 disrupt your sleep. Try not to fall asleep with your TV on. This can also hurt your sleep.
5. Sleep In The Nude
According to some sleep specialists, sleeping naked can help regulate your body temperature, which can vastly improve your quality of sleep. Another tip is to 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 you wear that’ll determine the quality of your sleep. This may sound pretty obvious, but the thing you sleep on makes a big difference as to whether or not you’ll sleep well. “No duh” we hear you say, but let us ask you this: 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, and that’s it’s a quality mattress. There’s a saying that we just made up that goes like this: look for a mattress the way you’d look for a spouse: make sure that it’s comfortable and supportive.
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 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 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 reading.
This COULD be watching Youtube videos or watching tv, but keep in mind this doesn’t work for everyone and can keep you from sleeping. Try a couple of different things and see what works for you.
This mid-day sleeps can be nice, trust us, we know. There’s nothing better on a Sunday after a brutal Saturday than napping all day, but this can kill your sleep schedule. By this, we mean long, irregular naps, because sometimes if they’re needed 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.
If you’re having trouble sleeping, then maybe consider 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.
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, however, the evidence is said to be limited. And that’s it!
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 the rest of Youtube? Tell us in the comments section below all your sleep-related life hacks, tricks, and tips!