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When You Do These 10 Things, You Will Get Better Sleep, Backed By Science!

When You Do These 10 Things, You Will Get Better Sleep, Backed By Science!

When it comes to trying to fall asleep faster, people will try anything. Some will take medications while others may have a glass of wine before bed in hopes the alcohol will help. Others may try more creative things. As it turns out there are some things you can try to fall asleep faster that are backed by science! Let’s check them out.

1. Cool down your room

According to Robert Oexman, director of Sleep to Live, you should try keeping your room cooler at night. He recommends a room temperature of between 65F and 70F. He says that when we sleep, our bodies naturally cool down about a degree. If the room is too warm, it interferes with our natural cool-down process which can prevent you from getting good sleep.

2. Sleep in the dark

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fall asleep faster

    Studies have shown

    that sleeping in the dark can and will help you fall asleep faster and it will help you sleep deeper. Sleeping in darkness helps increase melatonin production which equals better sleep. Experts suggest using blackout curtains or a sleep mask. They also recommend facing digital displays away from you (or turning them off), and if you must have a nightlight then use a Blue light bulb.

    3. Sleep in a quiet environment

    It’s pretty much a no-brainer that silence helps us sleep. Experts suggest that we don’t use white noise in order to sleep better but that we actually use it to drown out other offending noises that may keep us awake. The best practice is simply to keep things as quiet as humanly possible. If there are elements outside of your control (sirens, dogs barking) then you can always use earplugs or noise cancelling headphones.

    4. Use light bedding

    We agree that nothing feels quite as good as it does when you cuddle up under a thick blanket in the middle of winter and warm up. Over the course of the night, that heavy blanket is going to actually be worse for you and your sleep. Experts recommend lighter blankets and loose clothing when it’s time to go to bed. Lighter bedding can be easily adjusted to keep your body temperature at an optimal range which experts agree will help you fall asleep faster.

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    5. Get some supplements or drink some herbal tea

    fall asleep faster

      Studies have shown

      that you can take a melatonin supplement and it’ll help you fall asleep faster. You shouldn’t make a habit of it because it can negatively affect your health long term. Every now and then in a pinch should be okay though. Another thing you can do is drink teas. Chamomile tea has long been considered an herbal treatment for anxiety, stress, and insomnia thanks to its calming properties. If brewing up a cup of herbal tea before bed helps you get to sleep, we can’t think of a reason not to do it!

      6. Control your naps

      There are times where we just need to take a nap. It’s been a long day and maybe you didn’t get that much sleep the night before. Taking a nap doesn’t usually affect your sleep unless you take one that is took long or too late. Most experts and doctors agree that 20-30 minute power naps are best for rejuvenating your energy during the day and that naps should take place no later than 3 P.M. or 4 P.M. Any later (or longer) than that and you’ll likely have trouble falling asleep later. Don’t sabotage yourself!

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      7. Hack your body temperature

      fall asleep faster

        Sleep scientist Penelope Lewis recommends that you hack your body temperature before sleep. According to studies (which I talked about earlier), your body cools down when you sleep. Knowing this, you can actually trick your body into believing it’s going to sleep by artificially raising your body temperature before going to bed. This can involve taking a hot bath or shower or just dipping your feet into hot water. When you go to bed in your cooler room, your body will believe it is ready for bed because it cools down. Just like it does when you’re asleep. Combine this with other items on this list and it actually does help you fall asleep faster.

        8. Change how you breathe

        Have you ever sat down and thought about how you breathe when you’re relaxed? It’s not the same way you breathe when you’re active or alert. We naturally take deeper breaths when we’re relaxed and much deeper breaths when we sleep. Thus, you can get your body in the mood for sleep by breathing as though you’re relaxed. Eventually, this will well your brain and your body that it is time to let the defenses down and go to sleep. Then you’ll fall asleep!

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        9. Perform light mental exercises

        Dr. Vicky Seelall recommends doing light mental exercises while you’re trying to sleep. One way she recommends is counting backwards from 100 using multiples of three. It’s challenging enough that you have to pay attention but simple enough that you can remain relaxed. Simple mental challenges like this can help take your mind off of the stuff that’s keeping you awake and help lull you into a state of relaxation. Soon after that comes the sleep.

        10. If you can’t sleep, get out of bed

        fall asleep faster

          According to Dr. Eric Olson of the Mayo Clinic and Dr. Harneet Walia of the Cleveland Clinic, you should absolutely get out of bed if you can’t sleep. They state that if you remain in bed when you can’t sleep then you’re actually training your body and mind to be awake in bed instead of sleeping in bed. If you cannot sleep for 20-30 minutes after laying down then get back up out of bed and perform an activity elsewhere. Read a book in the living room, do some dishes, or something else. After a little bit you can then go back to bed to try again.

          While there is no magic number for getting enough sleep, it is absolutely important that everyone gets enough sleep. If you want more information on sleep, here is an article from Harvard University that explains sleep, sleep patterns, and the importance of sleep. If you’re having trouble sleeping, give these tips a try!

          Featured photo credit: Wikipedia via upload.wikimedia.org

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          Published on July 15, 2019

          10 Simple Strategies to Make Your Life Better Starting Today

          10 Simple Strategies to Make Your Life Better Starting Today

          Habits are an important part of the direction you take your life, and — as I’ll share with you shortly — there are certain daily habits you can adopt right away that are guaranteed to improve your life.

          Think back to when you were just six or seven years old…

          At that age you probably didn’t have many habits. But, as the years went by, you picked up more and more good and bad habits.

          You may not have thought about it before, but habit forming never really stops.

          That’s why it’s never too late to change your habits and transform your life.

          So, if you feel burdened by your bad habits, start kicking them into shape by replacing them with these 10 positive, life-changing strategies:

          1. Go to Bed a Little Earlier and Wake up Earlier 

          Starting tonight, get yourself to bed 30 minutes earlier than usual. And, then make sure you get up tomorrow morning 30 minutes earlier, too. This small change can have a BIG impact on your day. 

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          Instead of furiously rushing in the morning to get ready for work, the extra time will give you a golden opportunity to start your day off on the right note. You can drink a smoothie while sitting on your porch, spend 10 minutes exercising and stretching, and still have time to read a few pages of an inspiring book.

          2. Be Grateful for the Good Things in Your Life 

          Setbacks and obstacles are inevitable in life. But, with a positive mindset, you’ll be able to overcome most of these. And, when you do, you’ll boost your self-confidence. 

          This is something you can definitely be grateful for. 

          However, if worst-case scenarios are playing out in your life, then sometimes, to stay strong, you’ll need to keep your mind on the good things that are happening to you. For example, your relationship with your partner might be crumbling, but your career is continuously getting stronger. It’d be easy to feel downtrodden and miserable about your relationship problems —  but, it would be much healthier to keep your mind and gratitude on these things that are going well, such as your career.

          3. Drink Water All Day Every Day 

          I’m sure you’ve heard the advice of drinking at least eight glasses of water a day, but are you following that advice? If not, you’re robbing your body and mind of essential hydration. 

          With the right amount of water intake a day, you’ll be amazed how good you feel — and how good you look!

          4. Take 15 Minutes to Set Goals for the Day, and Then Tackle Them One by One 

          This strategy will put your life into a new stratosphere! And, it’s very simple to do. 

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          Simply spend 15 minutes in the morning (either at home or at work) planning what you need and want to achieve during the rest of the day. Once you’ve listed your tasks, the next step is to put them into order of priority. 

          For instance, you have three things to do: catch up with your emails, write a project update, and prepare a briefing for your CEO. It’s best if you put these in order of importance. In this example, your emails can probably wait until you’ve created your CEO brief and updated your project documentation.

          5. Turn Off Your Cell Phone (or Put it on Airplane Mode) When You’re Focusing 

          A 2012 study found that even looking at a cell phone or feeling it vibrate in your pocket can significantly distract focus and reduce your ability to complete complex tasks.[1]

          It’s no surprise really, as our thoughts are subconsciously drawn towards checking our phones when they’re switched on. It’s a bad habit — but one that most of us have. However, when you need 100% focus (like I do when writing my articles), then switching your phone off, or at least putting it into airplane mode, will free your mind and supercharge your focus. Try it and see!

          6. Walk as Much as You Can 

          Have you noticed that most people’s lives are sedentary? They drive to work, sit in front of a screen all day, then drive home and binge on the latest Netflix series. It’s no wonder there’s a growing epidemic of obesity and mental health issues. 

          Our bodies are made to move — so we should move them! This can be as simple as walking up the stairs to your office instead of taking the elevator, and going out for a walk around the block at lunchtime. In the evening, instead of arriving home and crashing on the sofa; spend 20 to 30 minutes walking around your block.

          When you make these things a habit, you’ll be amazed by how much better you feel. You’ll have less stress — and more energy.

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          7. Be Mindful of Your Surroundings

          How often do you stop, think and appreciate the “here and now”? I’m guessing not very often. But, I understand why. Modern life is demanding and fast-paced. There’s precious little time to appreciate the small things. 

          But, if you want to live a healthy and happy life, you must break out of this trap. You can do this by allocating 15 to 30 minutes each day for mindful meditation. This could be in a park, in your garden, or even in your lounge. The trick is to focus 100% on your surroundings. 

          For example, if you’re outside, watch how the leaves on the trees blow around in the wind. By keeping your focus on this movement, you’ll clear your mind from your usual stresses and strains. This will give you brain a much-needed break. And, as well as improving your mental health; you’ll find your creativity gets a boost, too.

          8. Ask for Help When You Need It 

          No one can know or do everything. Which is why you shouldn’t be embarrassed to delegate tasks to others when needed, ask questions when you don’t have the answers, and work with partners and colleagues to clarify intentions. 

          When I first set up Lifehack, I tried to do everything myself: blog writing, website creation, marketing, financial planning, etc. However, I quickly learned that it was much better to hire some help. Not only did this inject some fresh ideas and inspiration into Lifehack — it also made the whole operation way more enjoyable!

          9. Practice Self Care 

          Are you looking after yourself as well as you should? If not, then take steps to improve your diet, exercise more, and to speak to yourself with encouraging words and thoughts. 

          The latter suggestion is often overlooked. But how you speak to yourself determines how you feel, what you believe, and what you achieve.

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          10. Embrace Learning 

          You cannot transform your life without learning something new. That’s because the process of change forces you to adapt. But, many people stop learning as they get older, as they find the learning process boring and bothersome. However, it doesn’t have to be this way. It can be fun and rewarding. 

          Whether you decide to learn to play guitar or study the basics of accounting — embrace learning, and begin changing your world for the better.

          I’m sure you’ll agree that these 10 strategies are simple enough for you to start putting them into action in your life. (I suggest you begin today!) 

          Nevertheless, you’ll probably need to use some extra willpower for the first 30 days or so, as this is the typical length of time it takes to create a new habit. After that, these strategies will be part of your day-to-day life, and you won’t need to think about having to do them. In other words, they’ll have become habitual actions.

          If you need any further encouragement to get started with the 10 strategies, then consider this:

          Even just adopting one of the strategies can turn the tide in your favor. But, when you implement all 10, you’ll create an unstoppable trend towards success, health and happiness.

          So start making your life better — today!

          Featured photo credit: Javier Garcia via unsplash.com

          Reference

          [1] Deborah R. Tindell and Robert W. Bohlander, Wilkes University: The Use and Abuse of Cell Phones and Text Messaging in the Classroom: A Survey of College Students

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