Sleep should be one of your most frequent activities, but unfortunately that’s not always the case. Many people struggle with poor sleep quality, and unhealthy sleep patterns that they simply accept; overlooking its importance because it’s so commonplace. Sleep, however, is central to health and healing. That’s why we’ve assembled 10 sleep hacks to help you sleep better and beat insomnia.
If you’re having trouble sleeping, try ShutEye, a great sleep app. (Download ShutEye for Android and iOS.) It brings a wide variety of tools to help you fall asleep and stay asleep. It also creates a comfortable sleep space with relaxing sounds and ambient noise. You can also use ShutEye sleep tracker to track your sleep, and record snoring and sleep talk. Share them with your friends!
So stop tossing and turning all night, and start falling asleep healthily and naturally.
What are the 10 sleep hacks?
1. Set a Regular Bedtime
Setting a regular bedtime is the basic part of our sleep hacks.
Not having a bedtime is one of the best parts of being an adult. Sadly, it’s also one of the worst. It turns out, going to bed every night at the same time actually makes getting to fall asleep easier.
If your body associates at 11 pm with sleep, then that’s when you’ll get sleepy.
2. Stop Using Electronics Before Bed
Keep them out of your bedroom, for better sleep. Electronics, and their associated functions, promote the opposite of what you want to achieve before bed, which is calm and relaxation.
While technology is wonderful, it can be distracting and the screens alone have been shown to keep sleep at bay.
3. Use Mindfulness to Sleep Better
Mindfulness, and its companion meditation, have emerged as great tools against the battle for insomnia.
Mindfulness helps you relieve stress and anxiety, and get in the right headspace for sleep. Find an online resource or download a meditation app to try guided meditation to sleep.
4. No Late Afternoon Naps
Even though a 4 pm nap sounds delicious, it can signal to your body that sleep time is much further away than it actually is.
In order to ensure your internal clock isn’t upset, make sure that you don’t nap too close to the bed. A noonday nap would be ideal.
5. Wake Up at the Same Time Every Day
The same way a regular bedtime can help ensure that your body has a proper schedule, a regular wake-up time is just as important.
A consistent schedule is essential for ensuring your internal clock is working correctly.
6. Do at least 30 Minutes of Exercise A Day
Exercise helps your body in more ways than one. It releases endorphins and helps repair and reset the body in all sorts of other ways. Not to mention it tires you out for bed.
Further, exercise can help improve any respiration problems that might be ailing you, which also affects sleep.
Train your way – choose workouts that suit your lifestyle with no equipment, free weights or machines and express workouts when you are short on time. JustFit offers a broad suite of challenging, yet achievable workout programs.
7. Read a Book Before Bed
But nothing too interesting. Don’t indulge in your favorite series before bed, as that might have the opposite effect and energize you.
Non-fiction, particularly in a subject that maybe isn’t your style, would be a good recommendation. Something that will focus your mind away from your day, but won’t get you too excited.
8. Use a Weighted Blanket
This is one of my personal favorites. A weighted blanket can help you feel secure and safely enshrined, without overheating you.
Designed for specific issues, they have a surprisingly wide-ranging benefit and appeal. Do some research and invest in a quality blanket.
9. Don’t Toss and Turn
If you can’t fall asleep within 20 minutes of trying, do yourself a favor and just get out of bed.
Although it’s important to have a bed-time, laying in bed unable to sleep increases stress, thus pushing sleep even further and further away.
You’re better served to get up and do some other activity, and then returning to bed once you get sleepy.
10. Sleep with Relaxing Sounds
Besides, sleeping with white noise is also a good way to fall asleep.
Everyone knows about concepts such as White Noise—even brown noise if you’re particularly savvy—but they often view this as sort of a sleep aid, rather than an essential aspect.
The noises you expose yourself to in your sleeping space are part of your sensory background and can really help make getting to sleep easier.
If you want to sleep, relax, focus, study and work, try online background noise. We provide online rain sounds, forest soundscapes, peaceful ocean sounds, thunderstorm sounds for sleep, fire noise, realxing garden ambience, train sound ambience, coffee shop ambience and office sound effects.
We suggest using ShutEye, and experimenting to find out which noise and relaxing sounds work.
In conclusion, in order to improve sleep and beat insomnia, you should:
- Set a Regular Bedtime
- Stop Using Electronics Before Bed
- Use Mindfulness
- No Late Afternoon Naps
- Wake Up at the Same Time Every Day
- Do at least 30 Minutes of Exercise A Day
- Read a Book Before Bed
- Use a Weighted Blanket
- Don’t Toss and Turn
- Sleep with Relaxing Sounds
Consider good sleep an investment. If you get these sleep hacks, put in the time and effort, you will receive much more than what you put in.
A healthy mind, and a healthy body, which can improve all other aspects of your life. The 10 sleep hacks we’ve given here largely revolve around daily habits. When it comes to sleep, your night-time routine is extremely important.
But adopting new habits and practices, such as mindfulness, and exercise, are also important, and may result in more lasting changes. Don’t wait to make a change, start investing in your sleep now.
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My children are grown and gone, and my husband died a couple of years ago. Always a morning person when I had my family, I find that I’m going to bed later and later, sometimes as late as 4 A.M. How do I change this?
Thank you for your comment. You can force yourself to wake up at 7 am and do not sleep before 11 pm for 2 weeks. No matter how late you sleep, please force yourself to get up at 7 am. Don’t do anything in bed except sleep. I hope your insomnia can be improved. Moreover, we are not doctors. If your insomnia still does not improve after doing this, we suggest you go to Hospital for treatment.