Do you struggle to clock in the recommended 8 hours of sleep every night? Do you often find yourself exhausted during the day, wishing you could go home and take a long nap? Sleep deprivation is no joke, and it can hinder our ability to think clearly. Sleep deprivation is also detrimental to our health and well-being. People try all sorts of different techniques to get more sleep or even cure their insomnia, but sometimes it’s next to impossible without seeking help from a medical professional.
If you’re running out of ideas and are desperate to get that full night of sleep, there are techniques out there that you can try that could help.
Here are 5 life hacks to get a good night sleep.
1. Did you know that your body repairs itself and recovers while you’re sleeping? This is why people who exercise quite often are more likely to get a full night’s sleep.
If you have a sedentary job or avoid exercising, try going for a light jog or even hitting up the gym once in a while. You’ll notice that it works wonders in getting better sleep.
If there’s nothing for your body to recover while you’re sleeping, it’s possible that you are disrupting your body’s natural sleep cycle.
Just be sure that you don’t exercise too close to your bedtime, because the energy may keep you up.
2. A daily routine helps your body clock get used to regular, routine tasks and can actually help you get a good night’s rest.
In addition to this, when you vary your sleep times by more than an hour, it breaks your circadian rhythm and ruins the quality of your sleep.
So when you alarm goes off, try your best not to hit the snooze button.
It’s important that you have a regular sleeping routine, and snoozing your alarm will break your body’s sleeping pattern. In the long run, this will reduce your quality of sleep. Be consistent with your sleeping pattern and you’ll notice that your sleeping will vastly improve.
3. Food can have a huge effect on your quality of sleep. Did you know that if you eat a big meal right before bed it can affect how you sleep that night? This is because it takes your digestive system a longer time to digest big meals, which will in turn affect your sleep.
Also try not to sleep on an empty stomach, because empty stomachs can also affect your sleep.
Eat protein rich foods such as turkey, tuna, and peanuts. These types of foods can help produce serotonin in your body, which can help you relax.
Try to avoid nicotine as well as caffeine. Both have stimulating effects on your body, in turn affecting your sleep.
4. Try to make your bedroom an environment which is relaxing, dark, quiet, and clean. You may not know it, but these are things which can vastly improve or worsen your quality of sleep.
Also, be sure to keep your room temperature anywhere between 18 and 24 degrees Celsius. Sleeping in the right room temperature will also significantly improve your quality of sleep.
If you are a very light sleeper, you should try purchasing some ear plugs to eliminate any sounds that could possibly disrupt your sleep.
Try not to fall asleep with your TV on. This can also have a negative impact on your sleep.
5. According to some sleep specialists, sleeping naked can help regulate your body temperature, which can vastly improve your quality of sleep.
Another tip is to sleep with your head and even your arms out from under your blanket. Try your best not to cover them when you go to sleep.
If you must wear pajamas, try wearing a pajama that is loose and made of cotton.
You can also try switching your sleep position. It’s also suggested that you don’t sleep on your stomach, which can cause aches and pains in your back. If you do sleep on your stomach, try doing it with a pillow below your hips.