1. Eat A Healthier Diet
We know everyone keeps extolling the virtues of a healthier diet,
and believe us, we’re sick of it too. However, if you’ll hear us out,
adjusting your diet to help you get better sleep, might just be worth
it. Research has found that increasing your intake of fruits,
vegetables, and pulses can help improve your sleep and the time it takes
for you to go to sleep dramatically, thanks to enhancing your levels of
magnesium, potassium, or other essential minerals that your body needs.
Even incorporating more turkey – rich in tryptophan which helps induce
drowsiness and sleepiness – can help make the distance between awake and
sleep much easier.
2. Keep Your Room Cool
The last tip we can offer to help you get to sleep quicker, is to
make sure that you keep your room as cool as possible – but not too
cool. Years of scientific research have found that your body temperature
is key when trying to get to sleep, as your body temperature naturally
drops when you start to nod off. Therefore maintaining a cool, but not
cold temperature in your room is essential. Similar to the way how
coming out of a hot bath makes you feel sleepy thanks to your body’s
temperature drop, the best course of action is keeping a fan or a window
open to keep cool air circulating, and then taking the opportunity to
snuggle down. Lovely.
3. Practice Yoga Before Bed
If you fancy exploring something a little less orthodox, then
research suggests that doing a spot of yoga can help relax your body and
help you get to sleep in record time. In terms of sleep hacks, yoga
has long been touted as an avenue worth exploring; certain sequences
such as ‘Salute to the Moon’ are designed to be slow, gentle movements
that promote a feeling of relaxation and which help relieve any bodily
aches that might keep you up at night. Yoga gets a lot of attention for
its health benefits, but if you’re stuck on a sleepless night, try your
hand at some yoga and find yourself relaxing and nodding off
immediately.
4. Meditate
The meditation revolution keeps on rolling through our cities and
cultures, touted as a huge help for anyone who needs it – and with good
reason. In terms of being simultaneously rudimentary and revolutionary,
meditation has been commended as a kind of cure-all for a large swathe
ofphysical or psychological ailments – in this case being unable to go
to sleep. Meditation allows you to calm your restless mind and focus on
the kind of slow, rhythmic breathing that helps make sleeping better. In
fact one of the suggested breathing techniques, the ujjayi breath (or
ocean breath), is perfect for calming you down and helping you nod off
to sleep.
5. Drink Some Warm Milk
Sometimes the old wives’ tales turn out to have some common sense
or a grain of surprising truth in them. For example, the old adage about
drinking warm milk helping you go to sleep, turns out to be not only
true, but a beneficial sleep hack for anyone trying to get to sleep
quicker. Warm milk, or similarly crafted milk-based beverages, may have
shaky standing as a soporific thanks to the ongoing debate over the
actual effectiveness of tryptophan in aiding sleep.
However, psychologists have considered that drinking warm milk may have
an unconscious psychological effect, and that it relates to the
childhood experience of breastfeeding and the comfort associated with
it. So, if you want to have a little sip of something before you hit the
hay, try a glass of warm milk, rather than the traditional boozy
nightcap. You’ll feel better for it in the morning – in more ways than
one.
6. Cut Out The Caffeine
One of the best sleep hacks out there is to cut out of the most
prevalent addictive chemicals out there: caffeine. Yep, we’re all guilty
of partaking in some caffeine at one point or another, whether it’s in
our tea, coffee, or even out of chocolate. However, if you want to make
sure you go to sleep as soon as possible, try and cut caffeine out of
your diet after a certain point in the day. Studies indicate that
cutting off your caffeine intake after 3pm helps improve quality of
sleep, and the time it takes for you to get to sleep. So, if you want to
try something to help you nod off in record time, try ditching that
late evening cup of coffee, and see what happens.
7. Turn Off The Electronics
One of the biggest, best sleep hacks for the modern-day person, is
to remove those pesky electronics from your bedroom to stop you playing
with them. Numerous studies have found that the blue light from
electronic devices disrupts your brain’s ability to begin relaxing for
better quality sleep, as well as the likelihood of being unable to
properly relax before hitting the hay, thanks to devices intended to
keep you engaged. Instead, try and turn off your laptop, phone or tablet
about an hour before you go to bed, so that your mind can unwind
properly, and you can get that all-important quality of sleep that you
deserve.
8. Invest In Some Blackout Curtains
This can be an issue no matter what your bedroom situation is, but
it is always worth investing in a solid pair of blackout curtains if
you’re looking for a great go-to sleep hack. With more and more light
pollution in the day-to-day – your neighbour’s backyard spotlight, the
street lamps outside, everyone’s car headlights coming in at 1 am – it
can be harder and harder to sleep with all that extra light pouring in
and messing up your chance at sleep. Blackout curtains are a great
preventative measure, as they’ll make sure your sleep is longer, better,
and is much less likely to be disturbed.
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