Sleeping on time is certainly a big problem in the modern urban world. We understand the desperate need to find some good and efficient sleep hacks. So, we did the research for you and after our trial and testing, here are some best tips and tricks for you.
A night of good sleep is very important to every living species. Whether it is an animal or a bird or us humans, everyone needs a good sleep to be able to function the next day and to ensure good health and well-being throughout life. Getting enough quality sleep at the right times can help protect your mental health, physical health and quality of life.
But with the rise in stress, anxiety it is observed that the bad sleeping habit or insomnia is rising especially amongst the youngster. In this busy lifestyle, we have missed sleep from our ‘to-do list’. Although considered least prior this is the most important part of the routine which shouldn’t be missed or neglected.
Sleep is our body’s general requirement. We need to give our body the rest it needs otherwise it takes a massive toll on our bodies. We shouldn’t be messing up with our body’s natural sleeping habits purposely by sleeping late and sleeping less.
If we do such things, we are disturbing the natural sleep-wake cycle of our body which is an essential part of our health and wellbeing.
If you want to be stronger, happier, and more productive, focus on improving your sleep. Good sleep is a pillar of high performance. And that is why we have made a list of all the sleep hacks which will help you fall asleep.
Why Sleep Matters?
1. Good Sleep Improves Concentration
Sleeping well helps improve the concentration level. When you sleep well, your thoughts are more organized which in turn helps you focus and concentrate deeply on things like studies or work.
2. It Also Improves Productivity
Good sleep is linked with improved productivity. When you can focus on things right and start thinking clearly, you could improve productivity which will further improve your work efficiency.
3. Good Sleep = Good Mental Health
When you sleep well, you give your brain enough time to relax. This time is used by your brain to calm itself down and rest. That is why a night of good sleep is always recommended to people who suffer from anxiety or depression.
4. Sleeping Alleviates The Mood
Sleeping well at night can alleviate your mood. It has happened to almost all of us that one time we did not sleep well and ended up waking cranky. Thus, sleep directly indirectly helps maintain our moods. It is true that sleep helps alleviate our moods and makes us happier.
5. Good Sleep Affects Emotion
Sleeping is also linked with your emotions and behaviour. Sleep loss reduces your ability to regulate emotions. Good sleeping hours help manage and balance our emotions.
6. Poor sleep habit and inflammation
Poor sleeping habits are linked with inflammation. Sleep plays a key role in the regulation of our central nervous system. Lack of sleep can activate inflammatory signalling pathways and lead to higher levels of undesirable markers of inflammation.
How Much We Need To Sleep?
It is often a topic of debate how much you need to sleep. Our mothers have scolded us enough that we sleep too much or too little. But there are standard hours of sleep which is essential for everyone and considered healthy and normal sleeping hours.
For adults 7 to 9 hours of sleeping hours are essential.
For kids a good 8 to 10 hours of sleep is essential.
Consequences Of Not Sleeping Well
Not sleeping well cause sleep disruptions. According to studies, sleep disruption can have many short terms and long term consequences.
1. Short-term Consequences- Short-term consequences of sleep disruption shows almost immediately. They include increased stress responsivity, reduced quality of life, emotional distress and mood disorders, and cognitive, memory, and performance deficits
2. Long-term Consequences- Regular problems with sleep result in subsequent long term consequences. Some of them include hypertension, cardiovascular disease, weight-related issues, metabolic syndrome, type 2 diabetes mellitus, and colorectal cancer.
Some Sleep Hacks You Should Consider Trying
1. Make a schedule- Make your day’s schedule and in that write the time you want to sleep. Go to your bed at the exact same time every day. You might not be able to sleep initially on that but you’ll notice after a week or so, that your body is slowly and gradually getting into the habit of sleeping at the time you desired.
2. Use dim lights- Use dim light at night instead of bright daylights. This will give your body a signal that it is night and time to sleep. This in turn will activate your sleep-wake cycle and the production of the hormone called melatonin will increase which promotes sleep.
3. No screen at bed– Your phones and tablets can take your sleep away. Avoid using any kind of screen on your bed to get a good sleep.
4. Read a book- Another sleep hack on our list is to read a book. Remember the time when your school’s textbook made you sleepy. You don’t have to read a textbook but a good magazine or fiction book will help you sleep but your book should be in hard copy. Reading a book on phones or tablets might not be useful and defeats the purpose.
5. Pre bedtime meditation- A quick meditation before your sleep will relax your mind. Doing so will put your brain to ease and eliminate all the rushing thoughts which could hinder your sleep.
6. Avoid caffeine- Caffeine should be avoided after 5 pm at all costs if you have trouble sleeping at night. The caffeine triggers your brain to function more which is not appropriate for the night when you want the brain to relax.
7. Avoid sugar- Just like kids, we should certainly avoid excessive sugars at late night hours to get proper sleep. For instance, fizzy drinks and excessively sweet desserts if you want to sleep better.
8. Warm milk- Warm milk at night helps to induce sleep especially if that milk has little turmeric or cinnamon in it. Simply, slowly sip the milk when in bed and it could help you sleep.
9. Music- Playing calm and soothing music at night could help sleep at night. Although, it doesn’t work with everyone but consider giving it a shot. Perhaps, it might work for you!
10. Keep yourself warm- Out of all the sleep hacks you should be considering this one. A warm and cosy bed is a must if you want to fall asleep quicker. For example, wear socks, have a good temperature set and have a cosy blanket, all this will help you fall asleep faster.
Still Can’t Sleep?
If you still find difficulty in falling asleep with our above sleep hacks, then you should be trying these methods.
1. The military method
The military method helps to induce sleep quickly. If you can’t sleep on your own, trying the military method could help.
- Relax your entire face and drop your shoulders to release the tension
- Let your hands drop to the side of your body.
- Firstly, exhale and relax your chest.
- Now, relax your legs, thighs, and calves slowly.
- Try to clear your mind for 10 seconds.
- If this doesn’t work, try saying the words “sleep” repeatedly for 10 seconds.
Within 10 seconds, you should be able to fall asleep.
Although the military method works for many if it doesn’t, try the 4-7-8 method
2. The 4-7-8 breathing method
- Part your lips slightly and make a whooshing sound as you exhale through your mouth.
- After that, close your lips and inhale silently through your nose.
- First, count to 4 in your head.
- Then, hold your breath for 7 seconds.
- Lastly, exhale for 8 seconds.
- Complete this cycle for four full breaths.
Now you should definitely be able to fall asleep with our sleep hacks.
Everyone has different sleep patterns and styles. Most importantly, you should try to do what suits you the best and gives you a comfortable and relaxing sleep. In short, a proper sleeping schedule is a must for everyone.