Sleep is important for your healthy body function. It has been found that a lot of peoples suffer from chronic long-term sleep disorders. It is shocking to know that many people are not getting as much sleep as they need. It seems that people are struggling to find sleep. To find the solution to such issues here are some tips and hacks that can prove useful. If you’re looking for ways to improve your sleep, the experts have concluded these tips which have been found to be good results in helping you sleep more easily.
14 Hacks to help you sleep better are –
- Improve your breathing –
Do you know about this popularly known as “The 4-7-8 Breathing Exercise,”? This exercise has been proven to help you better sleep.
This is a simple 5 steps exercise-
- At first, exhale through your mouth, by making a whoosh sound.
- Now inhale through your nose till a count of four. (You can do a mental count)
- Hold your breath till a count of seven.
- Exhale through your mouth, by making a whoosh sound till a count of eight.
- This is one breath. Now repeat this for 3 more times i.e. in total 4 breaths.
According to a research, breathing robustly affects our physiology, thought processes, and moods. Therefore, by simply focusing on breathing, you can achieve the feeling of relaxation.
This exercise will quiet your mind and easily distract you from the thoughts which occur due to work tension, home conflict, emotional issues or relationship stress.
- Do exercise –
Follow a regular exercise daily routine to improve your sleep and studies show that this is a great way to help people sleep better while they are having a scheduled workout. Also do not work out too close to bedtime.
Exercise in the morning is an excellent way to wake up your body. Try to take out some time for exercise.
- Take a warm bath before sleeping –
A bath before sleep will lower your body temperature, cool it and help sleep. After getting a bath, a message is sent to your brain that you want to go to sleep.
- Limit your consumption of caffeine and alcohol –
Caffeinated beverages such as coffee, tea, coca cola and energy drinks will work as stimulants which interfere with sleep.
It’s advised to avoid caffeine for four to six hours before your bedtime. Similarly, using tobacco products before bedtime should be avoided, as nicotine also acts as a stimulant.
Does alcohol help you to sleep quickly?
Alcohol might help you to initially bring on sleep, but its soothing effects which go off after just a few hours. It increases your probability of waking up and reduces the quality of your sleep. Alcohol also worsens the sleep problems like snoring and sleep apnoea.
Similar to caffeine, it’s best to avoid alcohol few hours (4 – 6 hours) before going to bed.
- Keep your feet outside your blanket –
Surprisingly, by keeping one or both of your feet outside the blanket will help you sleep faster. This hack will lower your body temperature and help you fall asleep; a cooler temperature will also help to induce sleepiness.
The feeling you get from having a warm bath before you go to bed is similar to having your feet outside your blanket.
- Meditate –
Practicing meditation can also be very useful to get sleep. You can imagine a pleasant mental picture which will help you to soothe your mind.
- Improve the smell in your room –
Sprinkle lavender oil on bedclothes or diffuse the oil on the room. This will also help to induce sleepiness.
According to researchers, the aroma present in lavender has been found to slow down your heart rate and blood pressure and put you in a relaxed state.
- Eat a decent small meal before bed –
According to research, eating a small meal which is rich in carbohydrates before going to bed will induce a good night sleep. Therefore, try to have a bowl of cereal or a slice of toast before going to bed. According to the Sleep Health Foundation, the evening meal should be at least 2 – 3 hours before bedtime. Never go to bed hungry, and always avoid heavy meals when it’s late. The reason behind this is that having a full stomach makes it difficult to sleep.
If you want to eat more, have a small snack before going to sleep. And try to drink fewer fluids, so that you won’t need to get up during the night to go to the toilet.
- Improve the darkness in your room –
Light plays an amazing role to tricks the brain that it is time to be inactive and all the things need to be stopped and go for a nice sleep. However, the opposite becomes a problem, if you did not reduce the light in your room.
If you want to get some sleep, your bedroom should not have any lights from TV or any electronic device.
- Avoid bright light before sleeping –
The blue light which comes from TVs, Smartphone’s and computers can reduce the manufacturing of melatonin in the body. This might be stopping you from getting sleep. Therefore you need to avoid staring at the screens while your lights are off you. To reduce the effects of such light, you can dim the lights from your screens or wear amber-tinted glasses.
- Make a list of your problems –
According to a study, noting down all your problems on a page and also finding the possible solutions for them can help you to get you out of the problem from your head and focus on sleep, this action makes you more relaxed for bed.
- Avoid smoking before bedtime –
Many people think that smoking keeps them relaxed. Nicotine is a stimulant this is not the best method to get sleep. It is similar to coffee, which you take several times throughout the night to wake up.
- Use the 90-minute rule –
Our brains usually complete several 90-minute cycles from many stages. Therefore, you should know an ideal time for sleeping; for this take several counts of 90 minutes backward. For example, if you want to wake up at 7 am, then you should go to sleep around 10 pm or 11:30 pm.
- Other things which you can do –
Try to listen to music, read a book, watch television or take a bath.
All of this will help you to keep you away from any worries or concerns you are going through and might find you the solution to deal with the problem. This will help you avoid the reoccurring stressful thoughts when your head hits the pillow.
It is better to have healthy habits throughout your lifetime.
Schedule the right amount of sleep as your top priority.
As per your age, the amount of sleep changes and these are-
|0-3 months||14 to 17 hours|
|4-11 months||12 to 15 hours|
|1-2 years||11 to 14 hours|
|3-5 years||10 to 13 hours|
|6-13 years||9 to 11 hours|
|14-17 years||8 to 10 hours|
|18-64 years||7 to 9 hours|
|≥ 65 years||7 to 8 hours|
According to the Sleep Health Foundation, poor sleepers usually want fragmented sleep and spending a lot of time in bed. Therefore it is said that unless you need lengthy sleep, you should reduce your time in bed to no more than 8.5 hours.
Your sleeping hour’s changes as you get older.
Try to stick to a consistent sleeping pattern.
Going to bed and getting up at nearly about the same time every day is the best ways to set your internal body clock’s sleep-wake cycle.
Sleeping more on weekend days will not complete the lost sleep you might be undergoing over the prior week. It leads to Sunday night insomnia.
Select a wake time that is suitable for you and every day try to get up within 30 minutes of that time.
According to sleep experts, you should avoid sleeping more, even if you have had a poor night’s sleep.
This extra sleep will help you stabilize sleep the following night, and sleeping late will disrupt your body clock.
Soon after waking, go out for a walk and seek for morning light. This morning Light exposure helps your body to reset your biological clock, and prompt you to understand that it’s time to get up.
Many of us feel tired in the early afternoon and need a short nap. You should take these short naps as it is a great way to improve alertness and concentration. Naps can also be useful for shift working people, and drivers to stay awake for a longer period. When you feel sleepy, it’s good to take a nap between 15 and 30 minutes. If you nap regularly, then try to nap at the same time every day.
Do no nap for too long or too late in the day; this can disrupt night’s sleep.
A short nap will not disrupt sleep at night.
Always try to maintain healthy sleeping habits, this will improve sleep.
NOTE- If you are not able to sleep properly for six weeks or more and not able to find the solution. You need to take a doctor’s appointment or go to a specialist. They will help you to find the solution.
Author: Hiten Patil
Hiten is Content Writer and He write about all platform like health and wellness related blog and other platform as well