The easiest way to get enough sleep is to wear a sleep mask. According to the Cleveland Clinic, it creates a darkening effect that makes it easier to fall asleep and helps you sleep better. And as a bonus, we get tone and vigor in the morning.
Which other life hacks work? We have collected the best recommendations from scientists and doctors for you.
Hacks To Get Enough Sleep
If you are unable to sleep properly at night, you will be at higher risk of falling ill. You will experience more mood swings and irritability than other people. To your assistance, we have some useful tips that will help you get enough sleep at night:
1. Spend Time In Sunlight
You need to prepare for a night’s sleep right after you woke up. Sleep expert Michael J. Breus, Ph.D., says you need to devote 15 minutes in the morning to nourish your body with sunshine. “Sunlight normalizes the production of the sleep hormone melatonin,” the expert explains.
2. Skip A Glass Of Wine
While many people believe that alcohol before bed works as the best sleeping pill, it actually isn’t. Experts from the National Sleep Foundation warn that while alcohol can make you feel tired and dreamy, it makes sleep shallow, restless and also contributes to snoring. Besides, addiction to alcohol can lead to insomnia.
Thus, avoid drinking alcohol no matter what the occasion is. If you are unable to curb your craving, there are many rehabs available for help. You can even get alcoholism treatment in Rhode Island; there is no place in the United States that does not have this facility, so don’t worry.
3. Eat Fish Before Bed
According to a 2017 research study by the University of Pennsylvania, eating fish at night can help you sleep faster. This is due to the fact that fish is rich in omega-3 fatty acids, which increase the production of the sleep hormone melatonin.
For those who don’t like fish, experts advise getting healthy fats from other foods. For example, you can get it from vegetable oils and nuts or take supplements from the pharmacy.
4. Be Careful With Caffeine
Who among us doesn’t like coffee? We drink it so often that we imperceptibly suffer from its excess. The National Sleep Foundation says that caffeine is retained in the body for a much longer time than a person suspects.
So, 6 hours after consuming foods or drinks with caffeine, only half of the total gets absorbed. That is, if you drank a cup of coffee at 3-4 o’clock in the afternoon, at 9-10 o’clock in the evening, you might feel even more vigorous and active. It means that you won’t be able to fall asleep.
5. Listen To Binaural Beats
Dr. Michael Breus explains that it is the combination of two different sound frequencies to create one melody that affects the human brain in a special way. “It slows down the activity of the brain, helps the body to relax and therefore get a better night’s rest.” It is best to listen to binaural beats 15-20 minutes before bedtime.
6. Ventilate Your Room
A 2017 study published in the journal Indoor Air analyzed data from 17 participants in the experiment. They were asked to open the window before going to bed, which they did for five days. It was found that people who had a light breeze in their bedroom had less carbon dioxide, which in turn improved their sleep quality.
7. Try Not To Fall Asleep
An often-cited 2003 study published in the Journal of Behavioural and Cognitive Psychotherapy suggests that when people go to bed with a firm commitment to staying awake, they fall asleep more easily and faster. So if you have difficulty falling asleep, give the command to your body, “Stay awake!”
8. Take Meditation Lessons
There are many techniques to help you fall asleep as quickly as possible, and many of them work great. But a 2015 study published in the journal JAMA Internal Medicine found that people who practiced meditation ended up falling asleep faster and sleeping better compared to those who studied sleep techniques. So maybe you shouldn’t waste your time!
9. Enrich Your Diet With Magnesium
Surely, you have heard more than once that magnesium gives wonderful dreams and restores lost peace of mind. Therefore, if you have difficulty falling asleep, you should include magnesium-rich foods in the diet more.
Also, a study published in the Journal of Research in Medical Sciences showed that taking magnesium before bed can help you fall asleep faster and sleep better. It will work better if you take it on a regular basis.
10. Eat Nuts For A Snack
The list of healthy foods to eat before bed also includes nuts and all of their varieties. Studies show that consuming them on a regular basis provides the body with valuable nutrients – magnesium and selenium. Doctors say these two substances help activate the brain waves associated with better sleep. In other words, nuts help you sleep like a baby!
11. Put Your Gadgets Aside Early
While the idea of watching movies until drowsiness sets in is tempting, it’s best to give it up. Research from the Rensselaer Polytechnic Institute shows that using gadgets two hours before bed reduces the production of the hormone melatonin by about 22%, thereby causing severe difficulty falling asleep.
Summing Up
Getting a good sleep at night has become a very common problem these days. But by following the life hacks mentioned above, you can overcome this problem. Research also suggests that temperature in the bedroom also affects sleep quality. At elevated temperatures, many people cannot sleep. For most people, the most comfortable room temperature is 20 ° C. Follow these rules and notice a significant change in your sleep quality.
