19 Sleep Hacks for a Good Night's Sleep
Don't get used to fatigue and lack of sleep. "Nasha Niva" has compiled 19 sleep hacks for improving sleep — both traditional and unconventional. What will work for you?
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Sleep Schedule
An old but effective practice is to go to bed and wake up at the same time every day. If you stick to this for a week or two, you'll notice that your body gets used to this rhythm, and shortly before your scheduled bedtime, your eyes will already be closing — provided you don't overstimulate your body with overeating, strong physical, or any other activity. You can set an evening alarm to remind you that it's time to prepare for bed.
It's advisable to stick to the schedule even on weekends, or at least not sleep until noon if you usually wake up at seven.
Drink Up
But not alcohol — on the contrary, it can harm sleep, as can nicotine. Instead, drink a glass of warm milk, or cherry juice, or a cup of chamomile tea before bed.
Warm milk is associated with substances that simulate the effect of tryptophan on the brain — a component of the hormone serotonin, which affects falling asleep. Cherry juice increases the level of the sleep hormone melatonin, and chamomile tea is believed to contain flavonoids. These can interact with benzodiazepine receptors in the brain, which also improves falling asleep.
On the other hand, some people find it better to limit fluid intake before bed, so that the need to visit the restroom doesn't interrupt their sleep later.
Get a Good Mattress and Pillow
A hard mattress, a thin or small blanket, and an uncomfortable pillow can worsen both sleep and physical well-being. Also, regularly wash your bedding: sheets and pillowcases are recommended to be washed weekly, duvet covers every two to four weeks, blankets every two to three months, and pillows (if your pillow can be washed) every four to six months.
And Also Socks
Opinions differ on whether to sleep in socks or not. Nevertheless, scientists found as early as 1999 that if our feet are warm, we fall asleep faster. So, clean and soft socks during sleep might be an option for you.
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And Another Blanket
Do you share a bed with a partner? In some cases, sleeping under separate blankets rather than one for two can positively impact sleep. According to a study published this summer, a third of Americans even sleep in different beds or even different rooms with their partners to avoid disturbing each other with snoring, insomnia, and alarms set at different times. The main thing is that both agree to such a "sleep divorce."
Put Gadgets Aside
Sorry, but there's nothing to be done about this: before bed, it's really better to put your smartphone and other devices away. The light from them disrupts circadian rhythms, i.e., our biological clock, and harms sleep. Moreover, scientists believe it can contribute to the development of cancer, diabetes, obesity, and heart problems.
What if you put your phone aside 30 minutes before bed? This text contains examples of useful things you can do during this time instead of scrolling through social media. An option for the advanced — put your phone aside an hour before bed.
Be Careful with Napping
Daytime sleep is a useful thing, but for some people, it can throw off their routine. If you sleep during the day and have trouble falling asleep in the evening, try to limit your daytime rest to 20-30 minutes, or even give it up altogether. Sometimes for healthy sleep, it's important to build a strong association between falling asleep, darkness, and the same time for nighttime rest.
More Movement
Researchers themselves don't know why, but physical activity can improve sleep. We especially note moderate-intensity aerobic exercises, as they increase the amount of beneficial deep sleep. But it's important to choose the right time for exercise: an hour or two before bed, it's better not to train at all, or to prefer low-intensity exercise, such as walking, restorative yoga (proven to improve sleep quality), or stretching.
Limit Your Sleep
And we are serious. It might be that you go to bed eight hours before your alarm, but end up sleeping only five hours, and just lying in bed for the other three. Then, according to this method, simply get up after five hours in bed. The principle is: this method will help you feel more tired the next evening, as a result, you will sleep more and will be able to increase the time you spend in bed. But before using this technique, you should consult a specialist.
The Darker, The Better
We've already said that light from gadgets harms sleep, and windows should be tightly covered at night. But experts go further and advise not to turn on the light at night if you go to the bathroom or to drink water; it's better to use your phone's flashlight. And don't worry if after such a wake-up call you take 20-30 minutes to fall back asleep, this is normal.
If You're Confused About the Causes of Insomnia
If you don't understand where your sleep problems come from, try keeping a sleep diary. After each night, record when you went to bed, fell asleep, and woke up, how you slept, and whether external factors like allergies or pain affected your sleep. In the evening, note in your diary how many caffeinated drinks you consumed, whether you exercised today, and whether you took any medications (and which ones), as well as what you did in the last 2-3 hours before bed (here is an English example of a diary). If kept diligently, over time it can suggest what and how affects your sleep.
Worry at Another Time
This unconventional, but sometimes effective life hack can help those whose sleep is disturbed by various worries. This particularly applies to people who are kept awake by a specific temporary stressor.
It's simple: set aside time during the day to solve the problematic issue, and consequently, to worry about it. It can also be helpful to keep a diary where, before bed, you write down everything that worries you, thus getting rid of these thoughts. Or, in the evening, make a plan of action for the next day — again, so that thoughts about tomorrow's worries don't hinder falling asleep.
No Place for This in Bed
People tend to do things in bed that don't always promote sleep, or even ward it off: for example, watching videos or reading. Sometimes people eat in bed or work. But, to sleep well, it's preferable to leave the bed only for two things — sleep and sex. The idea is for your body to strongly associate the bed with sleep.
Play Music
There is data that music can improve the perception of sleep quality in adults with symptoms of insomnia, but this doesn't apply to all works. According to a 2018 study, classical music is the most popular in this regard — 32% of respondents chose it for improving sleep, followed by rock (11%) and pop compositions (7.5%). The fewest people consider metal (3.3%), electronic music (2.6%), and house (0.8%) to be conducive to sleep. But find what works for you — perhaps recordings with white noise, nature sounds, or special stories for adults will help you fall asleep.
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Or Meditate
We're talking about mindfulness meditations. During these, you breathe calmly and observe your breath, body, thoughts, feelings, and sensations (such practices can be found, for example, on YouTube).
Such meditations reduce stress levels, improve concentration, and boost immunity. And according to a 2011 study, they also significantly improve the condition during insomnia.
Therapy in Reverse
The famous psychologist Viktor Frankl came up with the method of paradoxical intention. According to him, a person suffering from fear must wish for what they fear most.
Worried that you can't fall asleep? Redirect your thoughts to keeping yourself actively awake with all your might — of course, this does not mean drinking coffee or watching late-night TV shows. If you get rid of the worry about insomnia, it can help you relax and finally fall asleep.
Magnesium Helps
This mineral promotes muscle relaxation and reduces stress, so it is believed to also address sleep problems. In a 2012 study, respondents took 500 milligrams of magnesium daily for two months, which helped them improve their sleep.
In real life, men should not exceed a dose of 400 mg, and women 300 mg daily. If you experience gastrointestinal side effects, choose an even lower dose. And take a break for a few days every two weeks.
Take Melatonin
If you are looking for insomnia remedies, you have probably heard of this hormone that helps you fall asleep. According to a 2016 study, taking melatonin two hours before bedtime improves sleep quality. Choose the lowest possible dose of melatonin, as it can cause side effects, and take breaks between courses of administration. The courses themselves should not be long. Scientists currently do not know exactly how long-term melatonin use affects the body.
See a Doctor
Sometimes life hacks don't work, and it's important to support your sleep with medication or psychotherapy. If this is your case, feel free to consult a specialist, such as a therapist, neurologist, or psychiatrist. There's no need to suffer, especially since sleep problems can sometimes indicate serious illnesses.
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