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Getting enough sleep makes people feel refreshed, energized, and ready to start the day. That’s why so many books, podcasts, YouTube videos, and articles are dedicated to sleep and how to get more of it.
That’s because getting enough shuteye doesn’t always come easily. In fact, as many as 70 million adults in the United States suffer from a sleep disorder. But not getting enough sleep can have major consequences, that impacting your health, memory, and appearance according to WebMD. So make sure to fit in at least seven hours of rest each night with these life hacks for a better sleep.
Unplug Your Devices
All those phone calls, notifications, and texts keep the brain active, which according to sleep.org can interfere with your ability to relax and fall asleep at bedtime. To help fall asleep, keep your phone away from your bed, put it on the do not disturb mode, or – dare I say – turn it off altogether!
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Stick to a Regular Sleep Schedule
Our bodies work best with healthy routines, including when it comes to sleep. Set your internal clock and stick to a regular sleep schedule by going to bed and waking up at the same time.
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Eat a Big Meal at Least Two Hours Before Bed
Going to bed on a full stomach means your body has to spend energy on digestion while you sleep. This can leave you feeling sluggish in the morning and also interfere with falling asleep at night. You’ll sleep better by eating the last meal of the day at least two hours before you go to bed. Before bed, try one of the foods that can help you sleep through the night.
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Turn Down the Thermostat
Ever notice you have an easier time sleeping during the chilly months? That’s because we tend to sleep better in cooler temperatures (but not too cold!). Sleep.org recommends temperatures between 60 and 67 degrees Fahrenheit (16 - 20 Celsius) for optimal sleep.
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Use the Bed for Sleep Only
If your boss gives you the go-ahead to work from home, you may feel tempted to work in bed. Not to mention, curling up under the covers to watch a movie. But if you have trouble dozing off, reserving your bed for sleep can help. This allows your body to associate the bed with sleep only.
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Avoid Caffeine in the Afternoon
Caffeine might help you perk in the morning, but make sure to limit your intake to certain hours of the day. A study published in the Journal of Clinical Sleep Medicine recommends spacing out your last cup of joe at least six hours before you head to bed. Switch to herbal tea like chamomile instead.
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Turn Your Lights Down Low
Our brains know when to prepare for sleep based on the level of light. You can imagine our ancestors thousands of years ago naturally falling asleep and waking up with the rising sun. But today, we have so many devices and artificial lighting that interferes with our sleep patterns.
Try to copy the natural light patterns of the outdoors by dimming or turning off the lights as bedtime approaches. You should avoid television screens too soon before bed. You can also use an eye mask to block out light.
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