Nowadays, its tough to get any sleep with the increasing amount of work we are pressured to do. Whether its a confluence of work, school, exercising and running errands, we just don’t have time to catch a break until sleep. But sometimes we can’t even do that. Here’s your guide to sleeping better. Follow these 8 scientific hacks that will surely let you get a better night’s rest so you can be active and alert.
1. Use The 90 Minute Rule
You feel refreshed when you wake up at the end of a 90-minute sleep cycle beacause you’ll be closest to your normal waking state. If you get up at 7 in the morning, try falling asleep between 10:00 p.m. to 11:30 p.m.
2. Drink Coffee Before A Quick Nap
Caffeine takes 20 minutes before it gets going. If you drink one immediately before taking a short nap, it’ll kick in as you wake up so you’re more alert than ever.
3. Get Active
Two and a half hours of continuous moderate aerobic activity per week will help you sleep at night. Don’t do it before going to bed because you need time to cool off before sleeping.
4. Avoid Bright Screens For A Few Hours
Blue light keeps you awake because it suppresses the production of melatonin. So all the TV, computers and smartphones that span your attention might be depriving you of sleep.
5. Use Neutral Sounds To Combat Against Noise Pollution
Even when you’re sound asleep, your brain is still active, listening for sounds of danger. White noise or nature sounds can drown out any annoying noises from flying planes or noisy neighbors.
6. Have A Bath Before Bed
A bath before bed increases your sleep quality because it mimics how your body temperature tens to fall before sleeping.
7. List Your Problems And Figure Out How You’ll Solve Them
A lot of people have trouble sleeping because they worry about a problem. Write them down and figure out ways or solutions to solve these issues so you are more relaxed when you go to bed.
8. Use Your Bed Only For Sleep
Try to keep your bed sacred and use it for only sleeping. All other things such as studying or watching TV should be done elsewhere.