All The Sleep Hacks !

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1. Set An Alarm To Go To Sleep !
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Compared to what the norm is of creating an alarm to wake
yourself up, do the opposite. Set one reminding you to sleep. A
bedtime routine is hard, that’s why an alarm is an easy solution to
fix that problem.!
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2. Resist The Urge For Snoozing !
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Sleep caught between the sounds of your alarms isn’t high quality
sleep. It’s your body being lazy and the snooze button just
disturbs your REM sleep, which will end up making you feel even
groggier when you wake up. !
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3. Ease Up On The Alcohol Before Bed !
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While it makes it really easy to fall asleep with a few drinks, when
your buzz does wear off during the night, you’re going to wake up
far more frequently.!
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4. Put On Socks!
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This is a rather strange one, but hands and feet do somehow
predict how quickly you will fall asleep. The process of putting a
pair of clean socks before getting into bed is a great way to fall
asleep quickly.!
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5. Make Your Bedroom Dark !
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Even a small glow from a cellphone or clock can disrupt how you
sleep. Seal up all of the light sources in your room or consider
utilizing a comfortable eye-mask to drown out the darkness. !
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6. Keep It Cool !
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Temperature in your bedroom is extremely important to your
ability to sleep. 60-68 degrees F is ideal according to many
doctors, but if you like it a bit warmer….you can go up to 70
degrees F. !
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7. Power Down An Hour Before Bed !
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Dim your lights and turn the devices off an hour before you’re
going to bed. Bright light is a huge trigger to notifying your brain
that it is time to be alert and awake. Send opposite signals to your
brain early on.!
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8. Cut Caffeine By The Afternoon !
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Your afternoon jolt tends to stay in the system a lot longer than
you ever might expect. Experts say that you should stop drinking
caffeine by late afternoon. !
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9. Exercise Regularly!
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Adding just 30 minutes of physical activity in your day or even
doing small exercises can make a huge impact on your sleep.
You’ll get much better rest. Just try not to do it close to your
bedtime.!
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10. Avoid Heavy Meals Late At Night!
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Your body isn’t meant for digesting when you sleep, so big meals
close to your bedtime will keep you up at night. Protein is tough to
digest so if you do eat late, go for lighter options.!
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11. Paint Your Room A Calming Color!
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A nice yellow or a relaxing blue is a great choice. The exact shade
might not matter as long as it is a color that calms you. Also, do
go for the matte finish instead of a highly glossy one.!
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12. Reserve Your Bed For Sleep & Sex Only!
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Reading, watching television and other things should be done on
the couch or elsewhere. Use your bed only for releasing sexual
tension or for sleeping. !
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13. Keep Your Bedroom Quiet!
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Noises such as ticking watches, buzzing electronics or other
things should be left out of the bedroom. If you can’t avoid some
of these noises, you can try some earplugs. It doesn’t have to be
purely silent because a little bit of noise from a fan or something
else might be soothing.!
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14. Don’t Let Furry Friends On Your Bed !
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Every tail wag or purr will likely disrupt your sleep. No matter how
much you like cuddling with your animal, the dander will trigger
reactions and it’ll end up disrupting your sleep.!
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15. Get A Mattress That Fits!
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If you’re tossing or turning, it might be because the mattress is
uncomfortable. It’s a huge reason for sleepless nights and you
need to swap out your mattress every 5-10 years. You want one
that fits well and is still in good quality.!
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16. Nap Wisely !
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When you do it right, a daytime nap will not destroy your nighttime
sleeping time. It can boost your alertness, memory and
performance at the job while you do it. Just be sure to limit your
nap to minutes (at the most) and do not snooze especially close
to your bedtime.!
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17. Use Separate Blankets In A Shared Bed!
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If your partner in the bed ends up stealing all of your covers or
another one sweats while the other shivers, it might be best to
stop sharing blankets. !
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18. Keep A Consistent Sleep Schedule All Weeklong!
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Sticking to the same schedule all weeklong might seem torturous,
but it’s a great idea. Staying up and sleeping at the same time is
crucial for getting your body clock to adjust properly.!
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19. Work Through Thoughts About The Day Before Getting
Into Bed!
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Anyone who can find his or her mind racing when sitting in bed
because they’re thinking about things from the day needs to find
some place else to think it. A better approach is taking time to do
all this stuff in the evening before getting into bed. !
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20. Strike A Pose & Say A Prayer !
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Meditation, yoga or even prayers are helpful tactics for putting
your mind at ease so you can wind down.!
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21. Take Deep Breaths!
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If quiet reflection isn’t your style, some breathing exercises can do
the trick. Breathing deeply will mimic how your body feels when it
is relax so after you inhale and exhale for a few rounds, you’ll find
yourself feeling much more calm. !
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22. Try Aromatherapy!
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Lavender has a lot of benefits associated with better sleep. A sniff
of that leads to more deep sleep and it can also help people
dealing with insomnia sleep far more easily. !
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23. Take A Hot Bath !
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A cozy soak will raise up your body temperature just a bit. As
soon as you hop out, you will cool down that also mimics the
natural drop in your body temperature that is caused by the brain
as it gets ready for sleeping.!
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24. Experiment With Muscle Relaxation !
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Relaxation exercises involve tensing and then relaxing your
muscles throughout your entire body directing your attention to
each of these as you go. This can reduce fatigue and it’ll improve
your sleep quality.!
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25. Visualize!
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It might feel silly, but imagine yourself in a calm, sleep-inducing
and relaxing place. This deep relaxation technique will slow your
brain wave activities. !
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26. Write Down Things That Are Bugging You !
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If other techniques for relaxation don’t cut it, you can put them on
paper in a journal that you keep near your bed. Clearing your
mind of any clutter that you have may help you drift to sleep far
more smoothly.!
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27. Get Out Of Bed When You Can’t Sleep !
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You do not want to associate a negative feeling with yourself in
bed. Get out of bed if everything else fails because it’ll only stress
you out. Get out of bed and do something else that doesn’t
involve bright lights. Climb back into your bed when you’re finally
tired. !
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28. Get Sunlight First Thing In The Morning !
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The best thing is to get bright lights to trigger your brains to stay
alert and awake as soon as it is morning. Natural light for about
15 minutes will help you feel a lot more fresh. !
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29. Combat Snoring !
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37 million American adults deal with snoring. It disturbs a bed
partner’s sleep, but it can also disrupt the sleep of the snorer
themselves. There are tips such as sleeping on your side,
avoiding alcohol and even losing weight that can help you combat
snoring.!
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30. Get Checked For Sleep Apnea!
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It is possible that snoring that you have may be as a result of
sleep apnea, which is a harmful sleeping condition that stops
breathing for periods of time. !
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31. Try A New Pillow!
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Dust mites love your pillows and they build up over time that
might cause allergic reactions that might make it tougher to sleep.
Pillows should be replaced every year.!
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32. Do Not Stress About Sleep !
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We aren’t saying to shrug off your sleep as if it doesn’t matter, but
don’t stress about getting specific amount of time in bed. The
more anxious you are about getting sleep, the tougher it is to get
any.!
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33. Don’t Drink Too Much Liquids Near Bedtime!
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Don’t dehydrate yourself, but consider cutting your water supply
off a few hours before going to bed so that you don’t have to
continuously get up and go to the bathroom throughout the night.!
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34. Quit Smoking!
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Nicotine is just like caffeine, which is a stimulant that can keep
you at night. Smokers are also more likely to feel tired when
waking up compared to nonsmokers. !
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35. Consider Therapy!
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At the worst case, if you end up having sleep troubles….you could
use some insight from a professional. Cognitive behavior therapy
is the most important thing to consider when trying to treat
insomnia and you have to do sleep assessments with a
professional while managing a sleep journal. !
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