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5 Sleep Hacks to Get A Better Night’s Sleep

5 Sleep Hacks to Get A Better Night’s Sleep

Stressful schedules at work, school, or even both leave many of us feeling drained during the day. Although you would think that this fatigue throughout the day would lead you to a solid sleep at night, this isn’t necessarily true. In fact, the very reason you’re so tired throughout your daily routine could be due to your inability to get a good night’s sleep.

There are many factors that could be contributing to poor sleep quality depending on the individual at hand. If you’ve found that despite your attempts to get to bed early, you’re still feeling tired each day, there are some simple hacks you can try to increase your sleep quality and feel more rested in the morning. Here are 5 things you can do to set yourself up for a better night’s sleep.

1. Develop a bedtime ritual.

It can be difficult to fully unwind from a day full of activities as you lie in your bed attempting to fall asleep. One way you can prep your body and your mind for sleep is to develop a bedtime ritual that signals to your body that it’s time to go to bed.

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You could try things like taking a relaxing bath, drinking a cup of herbal tea, listening to relaxing music, meditating, or even diffusing a relaxing essential oil in your room.

2. Check your mattress.

According to sleep experts in an article on The Huffington Post, things like excessive tossing and turning at night and increased stress during the day could mean it’s time for a new mattress. The same article addresses the issue of mattresses being too soft or too firm and suggests that you try your mattress for at least 20 minutes prior to purchasing.

Although it would be ideal to head to the store and try each mattress before selecting one, most of us don’t quite have the time for that. For those of you who are strapped for time, the sleep experts at Eve Mattress recommend checking out memory foam mattress options as these will typically provide a comfortable mix of firm and soft for most buyers.

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3. Avoid using your smartphone.

Studies continue to show that using your smartphone before bedtime can hinder the quality of your sleep. If you tend to look at your smartphone in bed before attempting to fall asleep, try placing it across the room before you get into bed at night.

If you’re like most of us who use your phone as your alarm clock, placing your phone across the room could also be a way to help you get out of bed when your alarm goes off in the morning.

4. Exercise regularly.

The benefits of exercise are basically endless. Although we typically tie our fitness efforts to weight loss, their benefits in contributing to overall wellness and a better night’s sleep are almost more important.

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Try to exercise for at least 30 minutes each day. This will help your body run off some of its excess energy before you go to bed and will also contribute to your overall health and wellbeing which will help your body maintain regularity in important functions like sleep.

5. Stick to a schedule.

Like it or not, humans are creatures of habit. This means that we work best with schedules. According to the Sleep Foundation, if you’re having trouble sleeping, a lack of routine could be the issue. Try to set a time to get to bed each night. If you have decided to start a bed time routine as suggested in tip number one, try setting that to start on a specific schedule as well.

So there you have it, 5 sleep hacks you can change your daily routine and bedroom setup to get a more restful sleep and feel relaxed and refreshed in the morning. Hopefully these tips will help you achieve not only a better sleep, but a better quality of life as well.

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If you have any additional tips or questions, I’d love to hear them. Feel free to post them in the comments below.

Featured photo credit: Pexels via static.pexels.com

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Last Updated on October 18, 2018

10 Benefits of Sleeping Naked You Probably Didn’t Know

10 Benefits of Sleeping Naked You Probably Didn’t Know

Sleeping is one of the most important things we do every night.

Getting the right amount of sleep has an untold number of health benefits and not getting enough sleep is a serious problem in many countries around the world.

So you should have heard of the many benefits of getting adequate sleep, but did you know that you can get additional benefits by sleeping naked?

Here are some benefits of sleeping in the nude:

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Video Summary

1. It is easier.

When you don’t have to worry about sleeping in clothes, things start to get easier. You don’t have to buy pajamas, which can save you money. You have less clothes to wash and less clothes to put away. You may have to clean your bed sheets more often, but not nearly as often as you’d have to wash your pajamas when you run out.

2. It forces you to be ready to go more often.

Some people get off of work, change into their pajamas, and use this as an excuse to stay home the rest of the evening. This can lead to a more sedentary lifestyle, which has been attributed to things like weight gain.[1] When you keep your regular clothes on, you tend to go out more often and that’s a good thing.

3. It can make you feel happier and more free.

Just imagine the feeling of laying in bed naked. You’re free of your pants and underwear. Women, you’re not wearing a constrictive bra. It’s just you sandwiched between two cool sheets. The feeling just makes you want to smile and it makes you feel more free. Everyone can use that kind of good feeling every now and then, and it may even help you be happier as a person.

4. Skin-on-skin contact is the best.

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    If you’re married, or living with your significant other, sleeping naked gives a greater chance of skin-on-skin contact, especially when it comes to cuddling. This kind of contact can also lead to a more active sex life. All of this releases copious amounts of oxytocin, which is the neurotransmitter that helps you feel those good feelings about your significant other.[2]

    5. It could lead to better sleep.

    Let’s revisit the scenario I described above. There are no drawstrings or clothes getting tangled in sheets. You don’t have to worry about shirts getting twisted. All of these distractions go away when you sleep naked and it may help you get better, deeper sleep. You don’t need science to tell you that better, deeper sleep only helps you be healthier.

    6. It can help your skin.

    For once your body gets to breathe. Your private parts, armpits, and feet are generally restricted all day and are often covered by multiple layers, even in the summer time. Give those parts a chance to air out and breathe. This can lower the risk of skin diseases, like athlete’s foot, that result from wet, restricted skin.[3]

    7. It helps you regulate your cortisol.

    Cortisol is a very strange chemical in the body but it can do a lot of damage. When you sleep naked, it helps keep your body temperature at the optimal ranges so your body can better create cortisol. If you sleep overheated your cortisol levels tend to stay high, even after you wake up. This can lead to increased anxiety, cravings for bad food, weight gain, and more terrible things.[4] Sleep naked so you can keep your body temperature down and sleep well so your body can properly produce and regulate cortisol.

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    8. It balances your melatonin and growth hormone.

    Continuing along that same vein, keeping your sleeping environment below 70 degrees (F) every night can help your body regulate its melatonin and growth hormone levels. These chemicals help the body do things like prevent aging and are essential to good health. When you sleep in clothes, your body heats up and prevents effective use of these hormones. In other words, sleeping with clothes on makes you grow old faster.

    9. It can keep your sex organs happier.

    For men, the cooler sleeping conditions allows your testes to remain at a cooler temperature. This helps keep your sperm healthy and your reproductive systems functioning as normal. For women, the cooler and more airy sleeping conditions can actually help prevent yeast infections. Yeast grows better in warm, moist conditions.[5] When it’s cooler and dryer, the growth of yeast is prevented.

    10. Sleeping in the summer is more bearable.

      Summertime is a tricky time to get good sleep. If you don’t have air conditioning, then you may find your bedroom a bit stuffy at night.

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      Shedding those bedtime clothes can help the bedroom feel more comfortable. You may even be able to turn the A/C off on those cooler nights, which can save you a few bucks on your electricity bill.

      Don’t wake up drenched in sweat again because your thermostat is downstairs and the hot air expands up to your bedroom where the thermostat can’t read the warm temperatures.

      Sleep well with your naked body!

      With these tips in mind, it’s time to start taking off your clothes at night!

      Of course, there are times where clothes are preferable. If you are ill or it’s cold outside, then you should sleep with clothes on to help you stay warm and prevent further illness. Otherwise, go commando!

      If you’re looking for more tips to sleep well and get up feeling energetic, I recommend you to check out this guide:

      Want to Feel More Energized Throughout the Day? Start With This

      Reference

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