Many of us walk around fatigued and tired on a regular basis because we’re not getting enough sleep and we’re not getting quality sleep. If this is you, don’t remain a zombie! Try these 11 sleep hacks to get better quality sleep and improve your life.
1. Dim the Lights
Exposure to artificial light after dark is disruptive to your body and prevents you from getting great sleep. The reason why artificial light is harmful is that it prevents your body from making melatonin, which is essential for good sleep. Artificial lights not only includes the lighting in your house, but also light emitted from the television, your smartphone, tablets and computers. Dim the lights and wear orange colored glasses to reduce the impact from artificial light.
Having a small portion of carbohydrates with dinner can help your body to wind down better when it is time to sleep. For more details on carb-cycling, see The Adrenal Reset Diet by Dr. Alan Christianson. It is likewise important, not to overdo the carbs at night.
3. Lavender or Chamomile
Essential oils can be very powerful and lavender oil and chamomile can work wonders for sleep. Apply some lavender or chamomile essential oil to the bottoms of your feet when you get in bed.
These oils then get into your system and help you relax. You can also diffuse them into the air in your bedroom.
4. Avoid Alcohol and Smoking
Alcohol may help you to fall asleep, but the quality of your sleep is greatly diminished under the influence of even a small amount of alcohol. Smoking can also prevent you from getting a good night’s sleep because nicotine is a stimulant.
5. Do a Guided Meditation
Guided meditations can be amazing for relaxing. Many people who have suffered with decades of insomnia find that guided meditations can put them to sleep very quickly. There are many apps, downloads and videos that you can play to guide you to sleep.
6. Make a List
Many people find that it is stress that keeps them awake worrying about what their next day will hold for them. Keep a pad of paper beside your bed and before going to sleep, make a list of all the things you need to remember and do.
Likewise, if it is not what you have to do that makes you feel stressed, but rather situations in your life, keeping a journal and writing it down is scientifically proven to improve sleep.
7. No Caffeine After Noon
Many people do not realize that their sleep is impacted many hours later by an afternoon cup of coffee. Everyone has a different speed by which the metabolize caffeine and it’s effects can linger in the body longer than you may realize.
8. Keep Your Room Very Very Dark
Light, including artificial light, tells our brains it it time to wake up. Get rid of anything in your room that creates light, including alarm clocks that display the time and any light from buttons on electronic devices. Likewise, use black out curtains to keep the light from outside from entering your room.
9. Keep the Room Cool
Cooler temperatures help us to sleep better.
10. Eat Your Veggies
Eating a diet rich in vitamins and minerals improves your overall health and can help you sleep better too. Eliminate grains and trans fats and replace them with oodles of vegetables.
11. Set a Regular Time for Sleep
Keeping a regular bedtime and wakeup time can really help you to sleep better. Force yourself to get into bed at the same time each night even if you are not initially tired. This will signal to your body that it is time for sleep. Setting a regular bedtime and wakeup time is an essential part of good sleep hygiene.