BEAUTY A-Z

21 Sleep Hacks for a Good Night’s Sleep

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Deadlines at work. A breakup (urrgh). A serious addiction to How to Get Away with Murder. Plenty of things in your life are going to get in the way of a good night’s sleep. That’s why we created the 21 Sleep Hacks for a Good Night’s Sleep; And—in case you missed the news—that’s not a good thing since tossing and turning all night long doesn’t do your overall health any favors (in addition to how groggy or unproductive you will feel the next morning).

The next time counting sheep just won’t cut it (in other words, every night), turn to this 10-minute flow from a certified yoga instructor Brett Larkin. Full of gentle twists, relaxing stretches, and deep breaths, this beginner-friendly routine is designed to help your mind wind down and prepare your body to fall asleep fast, no matter how frazzled you’re feeling.

To get the most out of this 21 sleep hacks for a good night’s sleep, dim the lights first (and put away that Phone – except you need to see the video below with it!). Practicing in a darkened room will help your body know it’s time to relax. You can also try lighting candles or using essential oils (we love lavender), but that’s not required. Now pick some comfy PJs and get ready to catch some zzzs. Sweet dreams!

 

Sleep Gap—21 Sleep Hacks You Need to Know

Insomnia is defined as the inability to fall asleep, remain asleep, or get the amount of sleep an individual needs to wake up feeling rested. The symptoms include difficulty falling asleep, frequent wake-ups during the night, waking up too early in the morning, daytime sleepiness, difficulty concentrating, and irritability. Insomnia can be acute (lasting one to several nights) or chronic (lasting from a month to years). It’s also a most common sleep complaint among women.

Trouble sleeping is often a symptom of another disease or condition, such as depression, chronic pain, medications, or stress, which might explain why it’s so common. Most often, insomnia stems from a combination of factors, including medical and psychological issues, scheduling issues, relationships conflicts, and behavioral factors (poor bedtime routines, physical hyperactivity, watching TV right before bed, etc.)

21 Sleep Hacks for a good night's sleep

1. Keep track.

Record how much and when you sleep, fatigue levels throughout the day, and any other symptoms. This serves two purposes: It can identify activities that help or hurt the chances of a good night’s rest, and it’s a useful tool for a doctor or therapist, should you decide to see one. Digital programs like Zeo, YawnLog, and a variety of apps can all make snooze-tracking easier.

2. Try therapy.

Cognitive Behavioral Therapy for Insomnia is a pretty common technique. Also called CBT-I, the therapy typically involves self-monitoring, mental strategies (like developing positive thoughts about sleep), and creating an environment that promotes sleep—and it’s been shown to improve sleep quality  . Learn these strategies with the help of a therapist or with books—both are equally effective ways of implementing CBT-I  . Not into seeing a therapist? (Neither am I); Just check out Sleepio, a digital program that helps users learn about and implement CBT practices from the comfort of their own homes.

3. Establish a regular bedtime routine.

Find activities that help you wind down before bed, and stick to the same sleep-wake schedule, even on weekends.

4. Use the bed appropriately.

Beds should be reserved for sleep and sex—and nothing else. Bringing work into the bedroom is a sure-fire way to discourage sleep quality.

5. Choose the right mattress.

Uncomfortable bedding has been linked to poorer sleep quality, while a comfortable mattress can up the chances of a satisfying snooze   .

6. Don’t smoke. (Cut down Coffee too)

Need another reason to quit? Smokers and chronic coffee drinkers commonly exhibit symptoms of insomnia—possibly because their bodies go into nicotine withdrawal during the night .

21 Sleep Hacks for a good night's sleep

7. See a doctor.

If you’ve tried everything and nothing’s worked, it might be time to consult a professional. A doctor can help rule out any sleep disorders and identify lifestyle factors or medications that might be getting in the way of a good night’s rest.

8. Exercise early in the day.

Studies find moderate aerobic activity can improve insomniacs’ sleep quality. For best results, exercise at least three hours before bedtime so the body has sufficient time to wind down before hitting the sack.

9. Schedule “worry time” during the day.

Spend 15 minutes addressing problems (writing in a paper journal is a good way to start) so they don’t sneak up when your head hits the pillow. If a particular event or stressor is keeping you up at night—and it has a clear end date—the problem may resolve itself naturally.

10. Limit caffeine.

I know we mentioned this earlier but its worth stressing on… It’s tempting to reach for coffee when we’re tired after a poor night’s sleep, but drinking caffeine can make it harder for us to fall asleep at night, creating a vicious cycle . Can’t quit cold turkey? Try limiting caffeine intake to earlier in the day so it’s out of your system by bedtime.

11. Nap the right way.

Just 10 to 20 minutes of napping during the day can help us feel rested (and improve our creativity and memory, to boot!). But try to avoid napping after 3:00 or 4:00pm, as this can make it harder to fall asleep at bedtime.

12. Get outside.

Still on the 21 Hacks? You need to get outside more! Increasing your natural sunlight exposure during the day promotes healthy melatonin balance, which can help us get to sleep later in the day.

13. Eat for sleep.

Eat foods high in magnesium, like halibut, almonds, cashews, and spinach, and foods high in vitamin B complex, like leafy green vegetables, nuts, and legumes. Some experts also recommend taking supplements of taurine, vitamin B6, and magnesium.

14. Try relaxation techniques.

In one study, people who practiced meditation saw improvements in total sleep time and sleep quality. Other relaxation strategies—like yoga, deep breathing, and progressive relaxation—are also effective tools for promoting good sleep.

21 Sleep Hacks for a good night's sleep

15. Avoid large meals late in the evening.

Whether you have picked just one or trying out all our prescribed 21 Sleep Hacks for a good night’s sleep; this tip 15 right here is one you MUST take seriously:

Jumbo meals pre-bedtime equals trouble falling asleep. So, plan your meal & eat it long before bedtime – it not only ensures you get a good night’s sleep, it equally impacts on your overall health.

16. Dim the lights two hours before bed.

According to one study, exposure to electrical lights between dusk and bedtime might negatively affect our chances at quality sleep. Assuming you don’t want to sit in the dark for hours, find the happy medium by dimming the lights as bedtime draws near. Also consider changing all light bulbs in your bedroom to “soft/warm” varieties with a color temperature less than 3,000 kelvins, all of which can reduce lights’ effects on our nervous systems.

17. Turn off the screens.

The artificial (or “blue”) light emitted by screens can disrupt our bodies’ preparations for sleep by stimulating daytime hormones . Reduce exposure by turning off TVs, phones, and computers at least one hour before bedtime. Can’t give up Netflix? At least dim a screen’s brightness, either manually or with the help of automated programs.

18. Don’t drink alcohol right before bed.

Booze might seem like an obvious choice for calming down pre-bedtime, but it can actually disrupt sleep cycles later in the night. You don’t have to give up the good stuff completely; just drink it with dinner (around 6 o’clock) and skip the nightcap.

19. Don’t use your brain before bed.

Don’t work, watch stimulating TV shows, read complex material, or think too hard—about anything—before bedtime; working out the brain keeps the body awake.

20. Have sex or masturbate before bed.

Hey, anything for a good night’s rest. Getting our “O” face on pre-bedtime can help us fall asleep.

21. Visualize yourself asleep.

Imagine yourself drifting in a blissful slumber while practicing deep breathing and progressive muscle relaxation. Starting at one end of the body and working up or down, clench and then release each section of muscles for instant all-over relaxation.

 

Teni Beauty

Resident Chief Editor, Signature Reporter.

Teniolami is an accomplished makeup artist and beauty therapist with almost 10years experience in the beauty industry. She is a full-time Beauty Business Coach, Brand & Product Developer, Educator and a soon to-be published Beauty Author

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