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".

        10 Steps to Make You 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 11 Important Things to Remember When Changing Habits 2 How Your Attitude Determines Your Success 3 How to Ask for Help When You Need It Most 4 How Much Do You Need to Give Up to Start Over? 5 Is It Really Better to Step Out of Your Comfort Zone?

        Read Next

        Advertising
        Advertising
        Advertising

        Last Updated on March 21, 2019

        11 Important Things to Remember When Changing Habits

        11 Important Things to Remember When Changing Habits

        Most gurus talk about habits in a way that doesn’t help you:

        You need to push yourself more. You can’t be lazy. You need to wake up at 5 am. You need more motivation. You can never fail…blah blah “insert more gibberish here.”

        But let me share with you the unconventional truths I found out:

        To build and change habits, you don’t need motivation or wake up at 5 am. Heck, you can fail multiple times, be lazy, have no motivation and still pull it off with ease.

        It’s quite simple and easy to do, especially with the following list I’m going to show to you. But remember, Jim Rohn used to say,

        “What is simple and easy to do is also simple and easy not to do.”

        The important things to remember when changing your habits are both simple and easy, just don’t think that they don’t make any difference because they do.

        In fact, they are the only things that make a difference.

        Let’s see what those small things are, shall we?

        1. Start Small

        The biggest mistake I see people doing with habits is by going big. You don’t go big…ever. You start small with your habits.

        Want to grow a book reading habit? Don’t start reading a book a day. Start with 10 pages a day.

        Want to become a writer? Don’t start writing 10,000 words a day. Start with 300 words.

        Want to lose weight? Don’t stop eating ice cream. Eat one less ball of it.

        Whatever it is, you need to start small. Starting big always leads to failure. It has to, because it’s not sustainable.

        Start small. How small? The amount needs to be in your comfort zone. So if you think that reading 20 pages of a book is a bit too much, start with 10 or 5.

        It needs to appear easy and be easy to do.

        Do less today to do more in a year.

        2. Stay Small

        There is a notion of Kaizen which means continuous improvement. They use this notion in habits where they tell you to start with reading 1 page of a book a day and then gradually increase the amount you do over time.

        Advertising

        But the problem with this approach is the end line — where the “improvement” stops.

        If I go from reading 1 page of a book a day and gradually reach 75 and 100, when do I stop? When I reach 1 book a day? That is just absurd.

        When you start a habit, stay at it in the intensity you have decided. Don’t push yourself for more.

        I started reading 20 pages of a book a day. It’s been more than 2 years now and I’ve read 101 books in that period. There is no way I will increase the number in the future.

        Why?

        Because reading 40 to 50 books a year is enough.

        The same thing applies to every other habit out there.

        Pick a (small) number and stay at it.

        3. Bad Days Are 100 Percent Occurrence

        No matter how great you are, you will have bad days where you won’t do your habit. Period.

        There is no way of going around this. So it’s better to prepare yourself for when that happens instead of thinking that it won’t ever happen.

        What I do when I miss a day of my habit(s) is that I try to bounce back the next day while trying to do habits for both of those days.

        Example for that is if I read 20 pages of a book a day and I miss a day, the next day I will have to read 40 pages of a book. If I miss writing 500 words, the next day I need to write 1000.

        This is a really important point we will discuss later on rewards and punishments.

        This is how I prepare for the bad days when I skip my habit(s) and it’s a model you should take as well.

        4. Those Who Track It, Hack It

        When you track an activity, you can objectively tell what you did in the past days, weeks, months, and years. If you don’t track, you will for sure forget everything you did.

        There are many different ways you can track your activities today, from Habitica to a simple Excel sheet that I use, to even a Whatsapp Tracker.

        Peter Drucker said,

        “What you track is what you do.”

        So track it to do it — it really helps.

        But tracking is accompanied by one more easy activity — measuring.

        5. Measure Once, Do Twice

        Peter Drucker also said,

        “What you measure is what you improve.”

        So alongside my tracker, I have numbers with which I measure doses of daily activities:

        For reading, it’s 20 pages.
        For writing, it’s 500 words.
        For the gym, it’s 1 (I went) or 0 (didn’t go).
        For budgeting, it’s writing down the incomes and expenses.

        Tracking and measuring go hand in hand, they take less than 20 seconds a day but they create so much momentum that it’s unbelievable.

        6. All Days Make a Difference

        Will one day in the gym make you fit? It won’t.

        Will two? They won’t.

        Will three? They won’t.

        Which means that a single gym session won’t make you fit. But after 100 gym sessions, you will look and feel fit.

        What happened? Which one made you fit?

        The answer to this (Sorites paradox)[1] is that no single gym session made you fit, they all did.

        No single day makes a difference, but when combined, they all do. So trust the process and keep on going (small).

        7. They Are Never Fully Automated

        Gurus tell you that habits become automatic. And yes, some of them do, like showering a certain way of brushing your teeth.

        But some habits don’t become automatic, they become a lifestyle.

        What I mean by that is that you won’t automatically “wake up” in the gym and wonder how you got there.

        It will just become a part of your lifestyle.

        Advertising

        The difference is that you do the first one automatically, without conscious thought, while the other is a part of how you live your life.

        It’s not automatic, but it’s a decision you don’t ponder on or think about — you simply do it.

        It will become easy at a certain point, but they will never become fully automated.

        8. What Got You Here Won’t Get You There

        Marshall Goldsmith has a great book with the same title to it. The phrase means that sometimes, you will need to ditch certain habits to make room for other ones which will bring you to the next step.

        Don’t be afraid to evolve your habits when you sense that they don’t bring you where you want to go.

        When I started reading, it was about reading business and tactic books. But two years into it, I switched to philosophy books which don’t teach me anything “applicable,” but instead teach me how to think.

        The most important ability of the 21st century is the ability to learn, unlearn, and relearn. The strongest tree is the willow tree – not because it has the strongest root or biggest trunk, but because it is flexible enough to endure and sustain anything.

        Be like a willow, adapting to the new ways of doing things.

        9. Set a Goal and Then Forget It

        The most successful of us know what they want to achieve, but they don’t focus on it.

        Sounds paradoxical? You’re right, it does. But here is the logic behind it.

        You need to have a goal of doing something – “I want to become a healthy individual” – and then, you need to reverse engineer how to get there with your habits- “I will go to the gym four times a week.”

        But once you have your goal, you need to “forget” about it and only focus on the process. Because you are working on the process of becoming healthy and it’s always in the making. You will only be as healthy as you take care of your body.

        So you have a goal which isn’t static but keeps on moving.

        If you went to the gym 150 times year and you hit your goal, what would you do then? You would stop going to the gym.

        This is why goal-oriented people experience yo-yo effect[2] and why process-oriented people don’t.

        The difference between process-oriented and goal-oriented people is that the first focus on daily actions while others only focus on the reward at the finish line.

        Set a goal but then forget about it and reap massive awards.

        10. Punish Yourself

        Last two sections are pure Pavlovian – you need to punish bad behavior and reward good behavior. You are the only person who decides what is good and what is bad for you, but when you do, you need to rigorously follow that.

        Advertising

        I’ve told you in point #3 about bad days and how after one occurs, I do double the work on the next day. That is one of my forms of punishments.

        It’s the need to tell your brain that certain behaviors are unacceptable and that they lead to bad outcomes. That’s what punishments are for.

        You want to tell your brain that there are real consequences to missing your daily habits.[3]

        No favorite food to eat or favorite show to watch or going to the cinema for a new Marvel movie- none, zero, zilch.

        The brain will remember these bad feelings and will try to avoid the behaviors that led to them as much as possible.

        But don’t forget the other side of the same coin.

        11. Reward Yourself

        When you follow and execute on your plan, reward yourself. It’s how the brain knows that you did something good.

        Whenever I finish one of my habits for the day, I open my tracker (who am I kidding, I always keep it open on my desktop) and fill it with a number. As soon as I finish reading 20 pages of a book a day (or a bit more), I open the tracker and write the number down.

        The cell becomes green and gives me an instant boost of endorphin – a great success for the day. Then, it becomes all about not breaking the chain and having as many green fields as possible.

        After 100 days, I crunch some numbers and see how I did.

        If I have less than 10 cheat days, I reward myself with a great meal in a restaurant. You can create your own rewards and they can be daily, weekly, monthly or any arbitrary time table that you create.

        Primoz Bozic, a productivity coach, has gold, silver, and bronze medals as his reward system.[4]

        If you’re having problems creating a system which works for you, contact me via email and we can discuss specifics.

        In the End, It Matters

        What you do matters not only to you but to the people around you.

        When you increase the quality of your life, you indirectly increase the quality of life of people around you. And sometimes, that is all the “motivation” we need to start.

        And that’s the best quote for the end of this article:

        “Motivation gets you started, but habits keep you going.”

        Keep going.

        Advertising

        More Resources to Help You Build Habits

        Featured photo credit: Anete Lūsiņa via unsplash.com

        Reference

        [1] Stanford Encyclopedia of Philosophy: Sorites paradox
        [2] Muscle Zone: What causes yo-yo effect and how to avoid it?
        [3] Growth Habits: 5 Missteps That Cause You To Quit Building A Habit
        [4] Primoz Bozic: The Lean Review: How to Plan Your 2019 in 20 Minutes

        Read Next