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Sleep Hacks: Tips for Getting Those Crucial 40 Winks

Sleep Hacks: Tips for Getting Those Crucial 40 Winks

    Sleep is a weird thing, an elusive state that is crucial to maintaining our health and sanity. And yet, it can be so easily interrupted. If you’re like most people, you have difficulty with sleep, whether it’s falling asleep, staying asleep, or getting enough quality sleep. So what sneaky hacks can you use to get better sleep?

    Understanding Sleep

    Your body is programmed to fall into a natural sleep rhythm, known as a circadian rhythm. This “internal body clock” regulates your body’s metabolic processes: everything from sleep schedules to hormone production to blood pressure. The circadian “clock” in humans is located mainly in the suprachiasmatic nucleus (SCN), which is a group of cells located in the brain.

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    When daylight hits your eyes, cells in the retinas signal your brain, which in turn can help to keep your circadian rhythms running according to schedule. As you age, the cells in SCN part of the brain may start to die off, causing disruptions in sleep, whether its a hard time getting to bed, or more frequent sleep interruptions.

    Other things can cause interruptions in your ability to sleep include working late or irregular hours, pregnancy, jet lag, or new medications. There are also a number of sleep-related disorders that can affect a person, including Delayed Sleep Phase Syndrome (DSPS), a disorder where a patient will fall asleep at very late times and then have difficulty waking up in time for work or school.

    Tips and Tricks for Better Sleep

    1. Chill Out

    You need to control the temperature of your sleeping environment, and also be aware of the changes in your own internal body temperature. Generally speaking, your brain will cue up your sleeping desires as the air temperature dips, causing you to sleep the most soundly during the cold hours in the morning before sunrise. So, make sure that your bedroom has plenty of fans or air conditioners in hotter months to help you nod off.

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    It’s also worth noting that your body temperature tends to rise in its own circadian rhythm each day, usually nudging you back towards wakefulness between 6 and 8 in the morning.

    2. Fast

    Starving yourself is never healthy, but one of the best ways to reset your sleep-wake cycle is to abstain from food for between 12 and 16 hours. This trick is a great way to combat jet lag, as well as to reset your sleep schedule when you work the late shift, according to a study from the Harvard Medical School.

    This hard reset of your biological clock takes just one day, making it better than exposure to light or day to trick your sleep-wake cycle into doing what you want it to. Once you start eating again, your internal clock will be reset as though it is the start of a new day.  Your body will consider the time you break your fast as your new “morning.”

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    3. Invest in a Dimmer

    If you live in a big city, chances are that you sleep with heavy curtains to help block out the light from buildings and signs. But with such heavy curtains, you’ll also block out the sun as it rises, increasing the likelihood that you will oversleep.

    To combat this, invest in a timed dimmer switch for your bedroom that will gradually increase the amount of light in your bedroom, mimicking the gradual rise of the sun over the horizon.

    4. Keep it Simple

    Sometimes the simple tricks are the best ones. Try dampening a washcloth with warm water, and then place it over your forehead and eyes. The darkness will help your brain to switch off, and the gentle heat can help to relax any tension you might be holding on to after a long, stressful day.

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    5. Try Something New

    Specifically, try out a brand new style of sleep. Dustin Curtis has a great chart that breaks down the differences between polyphasic sleep, normal sleep, Everyman, and Uberman sleep patterns.

    You don’t necessarily need sleep, at least not in the traditional sense. What you need are REM cycles. Just because you are asleep for 8 hours doesn’t mean you get 8 hours worth of sleep, since you really only need four or five 20 minute REM cycles. If your work schedule allows for it, you might want to try sleeping for 6 hours, and then taking a 90 minute nap in the afternoons, or going whole hog and sleeping 90 minutes a night and taking 4 20-minute naps throughout the rest of the day.

    Conclusion

    Our own Seth Simonds once gave some excellent advice when it comes to reclaiming 10-12 hours of productive waking time each week. By sleeping on an uncomfortable bed, you’ll be less likely to sleep in, and tired enough from early rising that you will fall right to sleep at night.

    Ultimately, getting a good night’s sleep is about setting up a routine, avoiding alcohol and caffeine, and trying to minimize the amount of bright lights that you are exposed to after sundown. The method that works best for you may take some trial and error to find, but hopefully these tips will help you to get a good night’s sleep tonight.

    What do you do to get a good night’s sleep? Tell us in the comments below!

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    Last Updated on December 13, 2018

    12 Practical Tips To Stay Fit For Christmas

    12 Practical Tips To Stay Fit For Christmas

    Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

    A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

    1. Eat Before Heading Out

    First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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    2. Select The Treats

    Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

    3. Avoid Skipping Meals

    Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

    4. Drink With Moderation

    It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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    5. Be Active

    You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

    6. Get Out Of The House

    Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

    7. Don’t Skip Your Strength Workouts

    Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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    8. Set Realistic Goals

    You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

    9. Enjoy Yourself

    Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

    10. Drink A Lot Of Water

    This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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    11. Eat Less And More Often

    Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

    12. Prioritize Your Workouts

    Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

    So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

    Happy Holidays everyone!

    Featured photo credit: rawpixel via unsplash.com

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