Advertising
Advertising

10 Simple Hacks To Fall Asleep In 30 Seconds, Backed By Science

10 Simple Hacks To Fall Asleep In 30 Seconds, Backed By Science

Yawn. It’s easier said than done trying to actually catch some Z’s, and there is an entire spectrum of people, all desperately trying to claim back the realm of sleep and their quality of sleep. We all want high quality of sleep, and yet so many of us find ourselves tossing and turning hours after we hit the pillow, unable to slip into the Land of Nod.

However, we all deserve to get the kind of sleep we deserve, and so we’ve rounded up some of our best and most useful sleep hacks to try and help you find it a little bit easier to curl up under the covers and nod off. So, without further ado, here are ten of our simple sleep hacks…

1. Read A Book Before Bed

One of the best and renowned sleep hacks is to turn down the lights, snuggle down, and have a quick read of a good bedside tome. It doesn’t have to be particularly highbrow reading, although reading something you find boring or stale might well induce your visit to the Land of Nod. Reading helps facilitate sleep by forcing you to remove yourself from electronic equipment – items designed to keep your mind visually stimulated – and into a relaxed activity. So, next time you’re struggling to get to sleep, try picking up one of those books on your bedside. It might just be the thing to help.

Advertising

lifehack-30secondsleep1

    2. Set A Formal Bedtime

    Setting a formal bedtime – as in a time in which you force yourself to go to bed every evening – can be extremely beneficial in terms of helping you get to sleep post-haste. Not only can setting a formal bedtime help you physically, it has some strong psychological benefits. Setting a certain time for you to go to sleep helps your mind recognise that it is time for you to start unwinding and relaxing, much in the same way a child learns to sleep through the night. A regular bedtime also helps your brain adjust its levels of serotonin and melatonin, and helps balance your circadian rhythm out. In short, all good things, and essential sleep hacks that you should implement if you want to be asleep within seconds.

    lifehack-30secondsleep3

      3. Eat A Healthier Diet

      We know everyone keeps extolling the virtues of a healthier diet, and believe us, we’re sick of it too. However, if you’ll hear us out, adjusting your diet to help you get better sleep, might just be worth it. Research has found that increasing your intake of fruits, vegetables, and pulses can help improve your sleep and the time it takes for you to go to sleep dramatically, thanks to enhancing your levels of magnesium, potassium, or other essential minerals that your body needs. Even incorporating more turkey – rich in tryptophan which helps induce drowsiness and sleepiness – can help make the distance between awake and sleep much easier.

      Advertising

      4. Keep Your Room Cool

      The last tip we can offer to help you get to sleep quicker, is to make sure that you keep your room as cool as possible – but not too cool. Years of scientific research have found that your body temperature is key when trying to get to sleep, as your body temperature naturally drops when you start to nod off. Therefore maintaining a cool, but not cold temperature in your room is essential. Similar to the way how coming out of a hot bath makes you feel sleepy thanks to your body’s temperature drop, the best course of action is keeping a fan or a window open to keep cool air circulating, and then taking the opportunity to snuggle down. Lovely.

      5. Practice Yoga Before Bed

      If you fancy exploring something a little less orthodox, then research suggests that doing a spot of yoga can help relax your body and help you get to sleep in record time. In terms of sleep hacks, yoga has long been touted as an avenue worth exploring; certain sequences such as ‘Salute to the Moon’ are designed to be slow, gentle movements that promote a feeling of relaxation and which help relieve any bodily aches that might keep you up at night. Yoga gets a lot of attention for its health benefits, but if you’re stuck on a sleepless night, try your hand at some yoga and find yourself relaxing and nodding off immediately.

      6. Meditate

      The meditation revolution keeps on rolling through our cities and cultures, touted as a huge help for anyone who needs it – and with good reason. In terms of being simultaneously rudimentary and revolutionary, meditation has been commended as a kind of cure-all for a large swathe ofphysical or psychological ailments – in this case being unable to go to sleep. Meditation allows you to calm your restless mind and focus on the kind of slow, rhythmic breathing that helps make sleeping better. In fact one of the suggested breathing techniques, the ujjayi breath (or ocean breath), is perfect for calming you down and helping you nod off to sleep.

      Advertising

      7. Drink Some Warm Milk

      Sometimes the old wives’ tales turn out to have some common sense or a grain of surprising truth in them. For example, the old adage about drinking warm milk helping you go to sleep, turns out to be not only true, but a beneficial sleep hack for anyone trying to get to sleep quicker. Warm milk, or similarly crafted milk-based beverages, may have shaky standing as a soporific thanks to the ongoing debate over the actual effectiveness of tryptophan in aiding sleep. However, psychologists have considered that drinking warm milk may have an unconscious psychological effect, and that it relates to the childhood experience of breastfeeding and the comfort associated with it. So, if you want to have a little sip of something before you hit the hay, try a glass of warm milk, rather than the traditional boozy nightcap. You’ll feel better for it in the morning – in more ways than one.

      lifehack-30secondsleep4

        8. Cut Out The Caffeine

        One of the best sleep hacks out there is to cut out of the most prevalent addictive chemicals out there: caffeine. Yep, we’re all guilty of partaking in some caffeine at one point or another, whether it’s in our tea, coffee, or even out of chocolate. However, if you want to make sure you go to sleep as soon as possible, try and cut caffeine out of your diet after a certain point in the day. Studies indicate that cutting off your caffeine intake after 3pm helps improve quality of sleep, and the time it takes for you to get to sleep. So, if you want to try something to help you nod off in record time, try ditching that late evening cup of coffee, and see what happens.

        9. Turn Off The Electronics

        One of the biggest, best sleep hacks for the modern-day person, is to remove those pesky electronics from your bedroom to stop you playing with them. Numerous studies have found that the blue light from electronic devices disrupts your brain’s ability to begin relaxing for better quality sleep, as well as the likelihood of being unable to properly relax before hitting the hay, thanks to devices intended to keep you engaged. Instead, try and turn off your laptop, phone or tablet about an hour before you go to bed, so that your mind can unwind properly, and you can get that all-important quality of sleep that you deserve.

        Advertising

        10. Invest In Some Blackout Curtains

        This can be an issue no matter what your bedroom situation is, but it is always worth investing in a solid pair of blackout curtains if you’re looking for a great go-to sleep hack. With more and more light pollution in the day-to-day – your neighbour’s backyard spotlight, the streetlamps outside, everyone’s car headlights coming in at 1am – it can be harder and harder to sleep with all that extra light pouring in and messing up your chance at sleep. Blackout curtains are a great preventative measure, as they’ll make sure your sleep is longer, better, and is much less likely to be disturbed.

        Featured photo credit: Cute newborn baby sleeps in a hat via shutterstock.com

        More by this author

        Chris Haigh

        Writer, baker, co-host of "Good Evening Podcast" and "North By Nerdwest".

        I Hate My Life: 10 Things You Can Do Now to Stop Hating Life 20 Productive Hobbies That Will Make You Smarter and Happier Don’t Panic! 5 Things To Do When You’ve Screwed Up 8 Signs It’s Time To End The Relationship 12 Things Strong, Independent Girls Don’t Do

        Trending in Productivity

        1 15 Best Organizing Tips For Office Organization and Getting More Done 2 50 Motivational Quotes for Work to Inspire Success 3 How to Take Notes Effectively: Powerful Note-Taking Techniques 4 15 Inspiring Journal Ideas to Set You up for Success 5 11 Organizational Skills That Every Smart Leader Needs

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on September 18, 2019

        15 Best Organizing Tips For Office Organization and Getting More Done

        15 Best Organizing Tips For Office Organization and Getting More Done

        You may think that you don’t have time for office organization, but if you really knew how much time that disorganization cost you, you’d reconsider.

        Rearranging and moving piles occasionally doesn’t count. Neither does clearing off your desk, if you swipe the mess into a bin, or a desk drawer.

        A relatively neat and orderly office space clears the way for higher productivity and less wasted time.

        Organizing your office doesn’t have to take days, it can be done a little at a time. In fact, maintaining an organized office is much more effective if you treat it like an on-going project, instead of a massive assault.

        So, if you’re ready to get started, the following organizing tips will help you transform your office into an efficient workspace.

        1. Purge Your Office

        De-clutter, empty, shred, get rid of everything that you don’t need or want. Look around. What haven’t you used in a while?

        Take one area at a time. If it doesn’t work, send it out for repair or toss it. If you haven’t used it in months and can’t think of when you’ll actually need it, out it goes. This goes for furniture, equipment, supplies, etc.

        Advertising

        Don’t forget about knick-knacks, plants (real or artificial), and decorations – if they’re covered with dust and make your office look shabby, they’re fair game.

        2. Gather and Redistribute

        Gather up every item that isn’t where it belongs and put it where it does.

        3. Establish Work “Zones”

        Decide what type of activity happens in each area of your office. You’ll probably have a main workspace (most likely your desk,) a reference area (filing cabinet, shelves, binders,) and a supply area (closet, shelves or drawers.)

        Place the appropriate equipment and supplies are located in the proper area as much as possible.

        4. Close Proximity

        Position the equipment and supplies that you use most within reach. Things that you rarely use can be stored or put away.

        5. Get a Good Labeler

        Choose a label maker that’s simple to use. Take the time to label shelves, bins, baskets drawers. Not only will it remind you where things go, but it will also help others who may have a need to find, use, or put away anything in your workspace.

        6. Revise Your Filing System

        As we move fully into the digital age, the need to store paper files has decreased.

        Advertising

        What can your store digitally? Are you duplicating files? You may be able to eliminate some of the files and folders you’ve used in the past. If you’re storing files on your computer, make sure you are doing regular back-ups.

        Here’re some storage ideas for creating a smooth filing system:

        • Create a meeting folder – Put all “items to be discussed” in there along with items that need to be handed off, reports that need to be given, etc. It’ll help you be prepared for meetings and save you stress in the even that a meeting is moved up.
        • Create a WOR folder – So much of our messy papers are things that are on hold until someone else responds or acts. Corral them in a WOR (Waiting on Response) folder. Check it every few days for outstanding actions you may need to follow-up on.
        • Storage boxes – Use inexpensive storage boxes to keep archived files and get them out of your current file space.
        • Magazine boxes – Use magazine boxes or binders to store magazines and catalogs you really want to store. Please make sure you really need them for reference or research, otherwise recycle them, or give away.
        • Reading folder – Designate a file for print articles and documents you want to read that aren’t urgent.
        • Archive files – When a project is complete, put all of the materials together and file them away. Keep your “working folders” for projects in progress.
        • File weekly – Don’t let your filing pile up. Put your papers in a “To File” folder and file everything once a week.

        Learn more tips on organizing your files here: How to Organize Your Files for Better Productivity

        7. Clear off Your Desk

        Remove everything, clean it thoroughly and put back only those items that are essential for daily use.

        If you have difficulty declutter stuff, this Declutter Formula will help you throw away stuff without regretting later.

        8. Organize your Desktop

        Now that you’ve streamlined your desktop, it’s a good idea to organize it.

        Use desktop organizers or containers to organize the items on your desk. Use trays for papers, containers for smaller items.

        Advertising

        Don’t forget your computer desktop! Make sure the files or images are all in organized folders. I’d recommend you clear your computer desktop everyday before you leave work.

        9. Organize Your Drawers

        Put items used together in the same drawer space, stamps with envelopes, sticky pads with notepads, etc.

        Use drawer organizers for little items – paper clips, tacks, etc. Use a separate drawer for personal items.

        10. Separate Inboxes

        If you work regularly with other people, create a folder, tray, or inbox for each.

        11. Clear Your Piles

        Hopefully with your new organized office, you won’t create piles of paper anymore, but you still have to sort through the old ones.

        Go through the pile (a little at a time if necessary) and put it in the appropriate place or dump it.

        12. Sort Mails

        Don’t just stick mail in a pile to be sorted or rifle through and take out the pieces you need right now. Sort it as soon as you get it – To act, To read, To file, To delegate or hand off. .

        Advertising

        13. Assign Discard Dates

        You don’t need to keep every piece of paper indefinitely. Mark on files or documents when they can be tossed or shredded.

        Some legal or financial documents must be kept for specified length of time. Make sure you know what those requirements are.

        14. Filter Your Emails

        Some emails are important to read, others are just not that important.

        When you use the filter system to label different types of emails, you know their priority and which to reply first.

        Take a look at these tips to achieve inbox zero: The Ultimate Way to get to Inbox Zero

        15. Straighten Your Desk

        At the end of the day, do a quick straighten, so you have a clean start the next day.

        Bottom Line

        Use one tip or try them all. The amount of effort you put into creating and maintaining an efficient work area will pay off in a big way.

        Instead of spending time looking for things and shuffling piles, you’ll be able to spend your time…well…working and you’ll enjoy being clutter free!

        More Organizing Hacks

        Featured photo credit: Alesia Kazantceva via unsplash.com

        Read Next