Sleep Hacks

We searched high and low across the web to find you some useful tips and hacks to get better rest!  Do you have any sleep tips or hacks? Leave them in the comment section below.

Drink Coffee before a nap:

Caffeine takes 20 minutes to get going, so downing an espresso immediately before a short nap will mean it kicks in as you’re waking up, making you extra alert.

Exercise!

Two and a half hours of moderate aerobic activity or one and a quarter hours of more vigorous activity per week will help you sleep at night. Just don’t do it directly before going to sleep.

Avoid screens (yes, the blue light of your phone)

Research has shown that blue light keeps you awake because it suppresses the production of melatonin. Sadly, that means TVs, computers, and smartphones, as well as providing you with things to do that keep you awake, could actually be stopping you getting to sleep when you want to.

Get In the Tub

A bath around bedtime has been shown to increase sleep quality. Scientists don’t quite know why, but it might be because it mimics how your body temperature tends to fall slightly just before you fall asleep.

Get yourself on a Sleep Schedule

This will take a couple of weeks, but it’ll be worth it. Choose a time you want to get up in the morning (both on weekdays and on weekends). Then force yourself out of bed at that time every day for two weeks. Only go to bed in the evening when you are tired, but don’t force yourself to stay up when you’re sleepy.

Eventually your brain will adjust and make you feel tired in time to get you into bed for the number of hours of sleep you need – and you’ll know how many hours that is.

Make a list.

If you’re having trouble sleeping because you’re worrying about a problem at work or in your personal life, get your problems out of your head and on to a piece of paper.In one study, published in Behavioral Sleep Medicine, scientists split volunteers into two groups. Both wrote down three problems they had. But one group also wrote down possible solutions, and those people were more relaxed when they went to bed.


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