Alaska Sleep Education Center

Top 25 Sleep Hacks for Better Night Rest

Posted by Sandra Manson on Feb 17, 2021 8:30:00 AM

Pretty woman getting quality sleep.

If you've ever suffered insomnia or met someone who has, then you'll understand the value of sleep. Merriam-Webster dictionary defines it as the natural, easily reversible periodic state of many living things. 

It is marked by the absence of wakefulness and the loss of consciousness of one's surroundings. Statistically, about 50 to 70 adults in the United States suffer from sleep deprivation. 

48% report snoring, and 37.9% said they unintentionally fell asleep during the day at least once a month. The standard sleep time is six to eight hours. When you sleep for those hours, you wake up feeling refreshed and less stressed out. 

Thus, it is better to get adequate rest at night. But how do you get enough shut-eye if you have insomnia or some other ailment that affects your sleep? This article brings you the top 25 sleep hacks for better night rest. 

  1. Have a Sleep Schedule: Timing when you retire at night helps you get the right amount of sleep and improves quality. It is a significant factor in shaping how well you rest. 
  2. Exercise Often, But Not Within Four Hours of Bedtime: Going to the gym and jumping into bed almost immediately you return is a terrible practice. It raises the internal temperature, releases endorphins, and makes sleeping difficult. Ensure you workout at least 4 hours before you rest.
  3. Sleep Earlier: Going to bed on time makes a world of difference in having adequate rest. The best time to sleep is between 10 p.m. and 2 a.m.; that's when you get the rejuvenating effects. They are high hormone secretion and recovery this time, which aid the circadian rhythm. 
  4. Eat a Banana Before Bed: If you must snack at night, eat a banana. It is best to have it an hour or half an hour before retiring. It is a natural muscle relaxant because of its magnesium and potassium content. 
  5. Coffee is Not Your Friend: Caffeine is good and helps you stay awake, but there's a time to end its consumption. Avoid drinking coffee or any drink or snack with caffeine after 2 p.m. It's better to drink a glass of water or tea.
  6. Take Care of Your Metabolism: Metabolism is the sum of the processes by which the body handles a particular substance. When you fix your metabolism, your body gets back into rhythm. To achieve this, eat well, exercise, and make good life choices. 
  7. Take Care of Your Gut: It might not seem important, but the microbiome in your gut plays a vital role in how well you sleep. It works well for insomnia. Not only that, a healthy gut is essential to general wellness. 
  8. Check Your Medication: Ditching coffee is not enough if you keep popping pills that contain stimulants. It's better to inform your doctor if you have insomnia to avoid getting prescribed drugs with stimulants. 
  9. Quit Smoking: Many people keep consuming nicotine despite knowing all the health risks it brings. Not only will it affect your lungs, but it will also rob you of a good night's rest. So, if you want to stop being a night owl, quit smoking. 
  10. Sleep in the Dark: Unless you have a phobia of dark places, you should sleep with the lights off. Asides from the eyes, the skin is a light receptor, and tiny streaks are likely to keep you awake. Your body sends a message to the brain and organs, depriving them of the rest they need. 
  11. Sip Milk: Yes, you're an adult and don't need to drink milk unless with your cereal, but you need to reconsider. Like banana, milk contains an amino acid that induces sleep and helps you get that needed shut-eye. Warm it up, and add little honey.
  12. Take Deep Breaths: Practicing breathing exercises doesn't eliminate panic attacks alone. Taking deep breaths calms the nervous system by letting more energy into your bloodstream. 
  13. Adjust Your Pillow Position: This might seem like an unlikely solution, but it works. Matching your pillow with your preferred sleeping solution will help induce and improve sleep. If you lie on your stomach, pick a flat pad; if on your side, place it between your knees to relieve pressure. 
  14. Your Mattress: Sleeping on a comfortable mattress improves your sleep. If you haven't been sleeping well, consider buying a new one. 
  15. Regulate Room Temperature: You can't sleep if you're too hot or too cold; thus, regulate your room's temperature. For optimal sleep, set it at 60 to 70 degrees. This way, it's not too hot or cold, and you get to sleep comfortably. 
  16. Take Out All Technological Devices: The beep of your phone when you receive a notification is sure to keep you awake. Not even your laptop should be close to you when it's bedtime. They are distractions that keep your brain from recognizing it's time to sleep. 
  17. Get a Blue-Blocking App: It's okay if you need your phone close to you. To ensure the blue light from it doesn't affect you, download a blue-blocking app. 
  18. Give Yourself a Therapeutic Massage: Another way to relax your body is by massaging your pressure points. You can roll a tennis ball and move it around the bottom of your feet in a massaging pattern. It works!
  19. Take Advantage of Air Conditioning: Setting your air conditioner at a neutral temperature will help you sleep better. It is beneficial during hot weather. 
  20. Avoid Heavy Meals: Say goodnight to late-night snacking and lumberjack diners. Eat light, and no later than 7 p.m. Avoid proteins too.
  21. Paint Your Room with Tranquil Color: Consider using a relaxing blue or warm yellow to paint your bedroom. Avoid overly bright colors like orange. 
  22. Ban Pets From the Bedroom: The one time you should keep your pets away from you is at night. Their whisperings can disturb, so let them spend the night elsewhere. 
  23. Clear Your Mind: Sleep time is not when you should think about everything that went wrong in the day. Instead, empty your mind before getting into bed. 
  24. Take a Hot or Cooling Bath: Depending on the weather, take a hot or cool bath to increase or decrease your body temperature. It will help you relax and sleep better.
  25. Avoid Drinking a Lot of Liquids: It is not wise to drink a lot of liquid before sleeping. It causes several trips to the loo and breaks in your sleep. Once it's close to your bedtime, drink less water.

Start Sleeping Better!

Having a good night's sleep is crucial for your overall well-being and mental health, so don't joke about it. Follow the hacks in this article for a more relaxed rest. If none of them works for you, consider therapy. 

Another barrier to good sleep hygiene is worrying while you try to fall asleep. As odd as it sounds, try to schedule some worry time earlier in the evening. You can write down what’s worrying you and try to think of solutions before you try to sleep. 

Worrying about how much sleep or the quality of sleep you are getting each night can lead to more poor sleep. To help you get on the right track, talk to one of our sleep experts today.

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Author Bio: Sandra Manson is a passionate journalist who has been contributing to major media publications. She enjoys writing about human psychology and lifestyle, as well as the tech industry. Sandra also runs her blog where she covers topics of great interest in modern society.

Topics: sleep habits, sleep hygiene, CPAP therapy

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