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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.

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    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.

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      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.

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      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.

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      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.

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        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.

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        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

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        Chris Haigh

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

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        Last Updated on October 9, 2020

        Find out How to Study Effectively With These 6 Tips

        Find out How to Study Effectively With These 6 Tips

        Learning is a lifelong endeavor and one that we can all hopefully learn to enjoy. One way to boost learning is through effective study techniques and habits. Once you learn how to study effectively, learning will get significantly easier, both in the classroom and out.

        There are several study habits that are pivotal to know in order to study effectively and properly. These techniques could be the deciding factor as to whether you pass or fail or, more importantly, learn. These 6 techniques will help you learn how to study effectively.

        1. Take Notes

        In order to study, a person is required to understand what he or she is learning. A great way of understanding/learning is by making notes of the content you are reading[1]. Note-taking may including making linear notes, diagrams, charts, etc.

        The key to taking notes when learning how to study effectively is limiting your notes to the most important and complex information, and making it all as simple as possible. Trying to write down everything you hear is a recipe for disaster, as you will simply become overwhelmed when looking back at what you’ve written.

        An exceptional note making style is using summaries. Summaries are a written record of all the important points in a short and concise version. They’re excellent for using when an exam is fast approaching. However, if this doesn’t work for the subject matter or if you’re more creative, try mapping instead[2].

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        Use mind mapping when learning how to study effectively.

          2. Practice

          Studying is meant to enable you to apply your learned knowledge to real life situations, so if you want to learn how to study effectively, focus on practice.

          The best way to study is by practicing with realistic examples and questions. As one TED article points out, “Practice is the repetition of an action with the goal of improvement, and it helps us perform with more ease, speed, and confidence”[3].

          For example, if you have a big interview coming up, how will you prepare for it? You’ll likely study types of questions typically asked in interviews. The most effective next step would be finding a friend to do a mock-interview with you. One article points out that “a mock interview helps you learn how to answer difficult questions, develop interview strategies, improve your communication skills, and reduce your stress before an actual job interview”[4].

          Placing yourself in these kinds of practice testing situations will help you recreate the emotions you’ll likely feel in the actual situation, so you won’t be taken off guard when the time comes.

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          3. Improve Your Study Area

          Often enough, we study in a place that we feel comfortable in, but this has both pros and cons. Make sure that the room you’re studying in is not too cold or too warm. A cold room will make you feel uneasy, whereas an overly warm room will make you feel lethargic and lazy.

          Ensure that it’s not in an area with a lot of traffic that will work to distract you. If there is a lot of distracting background noise, consider putting on some relaxing music to drown it out[5].

          Furthermore, ensure that your study space is free of clutter. Research shows that clutter significantly increases chances of procrastination[6]. Other studies have suggested that having excess clutter can increase stress and levels of cortisol. Therefore, if you really want a productive study hour, make sure your workspace is clean first.

          4. Eliminate Distractions

          You may need to decipher between a distraction and an interruption when learning how to study effectively. A distraction can come in the form of open social media pages or a crying child, whereas an interruption can be anything from a phone ringing to an unexpected visitor showing up.

          While interruptions are nearly impossible to control, it is possible to eliminate the majority of distractions for certain periods of time. Choose a time when you’re alone or it’s quiet enough for you to study. It takes a lot of concentration to study properly, and there’s no guarantee that you can focus again once your train of thought is disturbed.

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          If you have to use your computer to study, close out of all social media pages. If you have small children, ask your partner to keep them occupied in the meantime. There is often a solution for the distractions that each of us have to deal with in life, so get creative.

          5. Set Goals

          In order to make progress with your studies when learning how to study effectively, it’s great if you set mini goals or objectives for yourself. Set out an allocated amount of work you want to complete for a day and make sure you do it. Every time you accomplish a mini goal, reward yourself with some free time. This will assure that you’re properly motivated and certainly won’t suffer from a burn out from over-studying.

          Deadlines can be hugely helpful in motivating us to get things done. One study suggests that “as we approach a deadline, or get near to completing a task, this has the effect of reducing ‘opportunity costs’ – essentially, the lure of all the other things you could be doing instead”[7].

          If you know you have a big exam coming up in a day or two, make a deadline for yourself. For example, tell yourself: “I will read these three chapters before 10 pm tonight.” You can even set a reward for when you complete your goal on time.

          You can read more on creating effective deadlines in this article.

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          6. Follow a Healthy Routine

          When learning how to study effectively, a healthy routine is important to your success. Your body needs to brace itself for intense studying, which is why you should get at least 8 hours of sleep, keeping in mind that the amount of time you sleep before 12 counts the most.

          Have a proper diet, including not living off energy drinks or takeout. A proper diet consists of 3 to 5 meals a day with average portions. If you need energy, opt for whole grains instead of processed grains to ensure your body is able to slowly process the food, offering consistent energy for the study session ahead.

          The greatest obstacle to face is having a balanced lifestyle, as studying is very time and energy consuming, which is why an overall healthy lifestyle is highly recommended.

          Final Thoughts

          Whether you’re studying for a big interview, a final exam, or a certification, learning how to study effectively is crucial to your success. Follow the tips above to ensure that the time you spend studying is time used well.

          More Tips on Studying Effectively

          Featured photo credit: Windows via unsplash.com

          Reference

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