Take your “peaceful sleep” from good to better by following the 10 sleep hacks below.
These are proven tips that will help you fall asleep faster, sleep more soundly, and wake up feeling energized.
These suggestions will have the most noticeable effect on your sleep if you follow them for at least two weeks before assessing your progress.
What you will learn in this article:
- 1 1. Keep written notes about your sleep patterns
- 2 2. Practice deep breathing techniques by day
- 3 3. Try to be strict about bedtime
- 4 4. Create a bedtime ritual
- 5 5. Get some exercise in the daytime
- 6 6. Avoid eating heavy meals right before bed
- 7 7. Avoid caffeine in afternoons/evenings
- 8 8. Limit alcohol intake later than 6 pm
- 9 9. Drink (warm) milk before bed
- 10 10. Don’t nap!
- 11 Conclusion
1. Keep written notes about your sleep patterns
The first step to sleeping better is identifying the reasons for your insomnia.
This is a vital part of curing it, and you should write down what’s making you feel anxious or stressed so that, in time, those feelings will lessen on their own.
2. Practice deep breathing techniques by day
Breathe in deeply through your nose, and exhale in such a way that your stomach expands on the inhale and contracts as you exhale.
3. Try to be strict about bedtime
The third of our sleep hacks is to set a “curfew” for yourself so that it’s easier for your body to adjust its sleep cycle accordingly.
It will also help with feeling less tired during the day, which leads to more stress!
So go to bed around the same time every night (and make sure it is early enough that you are getting a full seven or eight hours of sleep).
And try to maintain a regular bedtime schedule, even on weekends or days off from work.
4. Create a bedtime ritual
This is an important part of your new sleep routine.
The beauty of creating a bedtime ritual is that it will become something you look forward to!
You may even find yourself already feeling more relaxed before you even begin your routine.
And try some relaxing sleep mantras to get you in the sleepy mood.
5. Get some exercise in the daytime
You don’t have to go out running, just get up from sitting or lying down, and move around a little bit before going to bed.
Doing this helps regulate blood flow throughout the body in order make you feel better rested.
If you are feeling healthy while awake, then it only makes sense that you will feel better when you sleep.
6. Avoid eating heavy meals right before bed
Doing so can cause indigestion, leading to uncomfortable sleeping patterns.
7. Avoid caffeine in afternoons/evenings
8. Limit alcohol intake later than 6 pm
You might drink some red wine early in the evening, as it has some benefits when consumed before going to bed. But that’s it!
9. Drink (warm) milk before bed
Milk contains tryptophan, which can help increase feelings of calmness that promote sleepiness.
Drinking milk will also fill up your stomach, so it doesn’t distract you from falling asleep during the night.
10. Don’t nap!
If you are having trouble falling asleep at night, make sure that you’re not taking naps during the day!
It’s a common misconception that by napping, your body will adjust and fall into an easier cycle of nighttime sleeping.
In fact, it does just the opposite. Napping increases daytime sleepiness, which makes it harder to go to sleep again at night.
And remember: your body has a natural sleep rhythm, so don’t fight it!
We hope our sleep hacks overview has helped you learn how to get better at sleeping.
Don’t worry if your sleep patterns don’t change overnight; it take can weeks or even longer before your new routine feels like second nature.
But the (small) changes mentioned above will seem more than worth it when you get there.
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