Many of us suffer from being tired due to bad sleeping conditions, and most of us don’t know how to improve our sleep or think it’s a lot more work than it actually is. In reality, just a few small changes to your daily schedule can improve your quality of sleep radically. Here’s our list of the top 13 methods you may not know to improve your sleep!
1) Make sure you’re not too cold or hot
When the temp in your room is just right, falling asleep can become both easier and healthier. Scientists have figured out the sweet spot at just over 18°C (65°F), which is slightly cooler than the average room temperature. While turning down the thermostat can certainly help many people, make sure you don’t turn it down too much as being cold in bed is just as bad as being hot. Your body needs to regulate a constant body temperature, and cold feet could potentially impact the quality of your sleep.
2) Take a bath right before bed
Enjoying a relaxing bath before going to bed has been shown to lead to a noticeable increase the quality of your sleep. This is because the sensation of being immersed in warm water simulates the feeling of falling asleep, which prepares your body and lets your brain know it’s time for bed. Anyways, do you really need an excuse to take a bath in the evening? You can also achieve a similar affect with a shower.
3) Use blue-blockers and F.lux
One factor that makes a huge impact on how quickly you fall asleep and the quality of your sleep is the light that hits your eyes in the hours before bed. Blue light, and some green light, hinders melatonin production, which leads to worsened sleep. And since blue light can come from anywhere — computer screens, phones, lightbulbs, the list doesn’t end — it can be very hard to avoid. The good news is that you can block this harmful light if you use blue-blocking glasses, such as Carbonshade glasses, and apps such as F.lux and Night Shift.
4) Keep the room dark
This might be an obvious one, but it really helps a ton. Often there can be outside lights, or lights coming through under your door, that can impact your sleep. Even the lights from your electronic alarm clock could affect you, since our brains associate a dark room with ‘time to sleep.’ Get room-darkening shades and make sure all the lights you can turn off are turned off (this also helps save on electricity!)
5) Change your sheets
No one likes sleeping on a dirty bed, but old bedsheets can also impact your sleep. Make sure you change your sheets at least once per week, to ensure you maintain a high quality of sleep. Also, make your bed every morning!
6) Have a healthy daily regimen
This might be an obvious hack, but it’s another very important one. Exercising, eating healthy, and keeping track of where your body is at can lead to massive sleep improvements. It’s hard to give exact numbers, or even recommendations, since it all depends on you and your body, however we recommend at least a few hours of moderate aerobic activity per week. Many people find that the morning is the best time to squeeze in this exercise, since it can also help with the wake up process.
7) Wake up with natural light
This is a simple one that might not be possible for many people, but if you can do it will allow you to wake up feeling much more rested. An alternative could be to get lightbulbs that simulate natural light, such as a Phillips Hue.
8) Minimize noise
Ensuring noise levels are kept low and distracting sounds are kept to a minimum can really help, since not only will it allow you to fall asleep faster but it will also allow for a deeper, more constant sleep level. A fan or air purifier can also be used to generate white noise while also improving the quality of the air in your bedroom.
9) 90-minute rule
Many of us know this, but in case you don’t, here’s the rundown: we sleep in cycles, with about 90 minutes per cycle. The ideal sleep schedule has you waking up at the end of these cycles, but this can be really hard to plan for so don’t worry about it (unless you’re taking a short nap, in which case you can plan for it). What you should do however is make sure you don’t wake up suddenly during the night, since that increases the change you’ll wake up during a deeper stage of sleep.
That’s our list! Let us know if you have any sleep hacks we didn’t mention, and we’ll be sure to make an updated blog post at a later point.