7 Hacks For A Great Night’s Sleep
•Wellbeing
Share
A restless night of sleep can leave you feeling sluggish, tired, and grumpy for the whole day. But did you know your lack of sleep can actually add to your waistline?
In 2012, a study found that people who regularly got 6 to 8 hours of sleep were two times more likely to succeed with their weight loss program than those who weren’t getting enough sleep.
So, if you’re not getting enough sleep, it’s time to change that, and we have some hacks to help you get there:
Phones now have “Night Mode” settings, which will lower the blue light emitted, but the best thing to do for your sleep is to put the devices down half an hour before bed.
Keep your room cool, dark, and quiet, if possible, leave any screens or devices out of your room.
The warm water regulates your body temperatures and dilates blood vessels which relaxes muscle tension, leaving the body feeling relaxed and comfortable, ready for sleep.
It’s scientifically proven that scents like lavender and vanilla help to get you drifting off to sleep quicker than counting sheep. These scents help to calm your senses and slow the nervous system.
That sounds like a solid deal to us, so make use of these golden hours.
The European Sleep Institute has found that people who write down their problems before going to bed with a solution to the issue, or a to-do list for the coming day, will experience better sleep than those who do not.
Getting it out of your head helps to calm the brain and you will be more prepared to tackle the tasks the following day.
Bonus points if you exercise outdoors, spending time outside every day can be helpful too.
Artificial light in your bedroom suppresses sleep hormones. That late-night scroll of social media or TV shows while in bed is delaying your sleep.
Keep your room cool, dark, and quiet. Even if possible, leave any screens or devices out of your room.
In 2012, a study found that people who regularly got 6 to 8 hours of sleep were two times more likely to succeed with their weight loss program than those who weren’t getting enough sleep.
So, if you’re not getting enough sleep, it’s time to change that, and we have some hacks to help you get there:
Blue Light Filters
“Blue Light” is a light emitted from your phone, TV, or device. Studies have shown that this light disrupts the sleep-inducing hormones produced by your brain, delaying your sleep cycle.Phones now have “Night Mode” settings, which will lower the blue light emitted, but the best thing to do for your sleep is to put the devices down half an hour before bed.
Keep your room cool, dark, and quiet, if possible, leave any screens or devices out of your room.
Warm Showers
A warm shower or bath helps initiate that drowsy, tired feeling that will have you drifting off to sleep in no time.The warm water regulates your body temperatures and dilates blood vessels which relaxes muscle tension, leaving the body feeling relaxed and comfortable, ready for sleep.
Lavender & Vanilla Scents
You may be sceptical, but this one is backed by smart people and research.It’s scientifically proven that scents like lavender and vanilla help to get you drifting off to sleep quicker than counting sheep. These scents help to calm your senses and slow the nervous system.
Golden Sleep Hours
If you get to bed before 10 pm every night, then every hour you’re asleep between 10 pm and 1 am is the equivalent of 2 hours of sleep.That sounds like a solid deal to us, so make use of these golden hours.
Journalling
Do you lay in bed overthinking and stressing about things? Try writing it down.The European Sleep Institute has found that people who write down their problems before going to bed with a solution to the issue, or a to-do list for the coming day, will experience better sleep than those who do not.
Getting it out of your head helps to calm the brain and you will be more prepared to tackle the tasks the following day.
Exercise
Do you move your body every day? Regular exercise can promote better sleep. However, avoid being active too close to bedtime.Bonus points if you exercise outdoors, spending time outside every day can be helpful too.
Good Sleep Environment
Creating the perfect sleep environment is critical to getting good sleep.Artificial light in your bedroom suppresses sleep hormones. That late-night scroll of social media or TV shows while in bed is delaying your sleep.
Keep your room cool, dark, and quiet. Even if possible, leave any screens or devices out of your room.
