Trouble Falling Asleep? Try These Scientific Tested Sleep Hacks
- 5 years ago
Scientific Tricks To Help You Get A Better Night's Sleep. If you want to nap, do it between 1pm and 3pm. Your circadian rhythm makes you feel alert in the morning, peaking between 7am and 9am, but after 11am your alertness levels start to drop, reaching a low between 1 and 3pm. (Meaning that your mid-afternoon lethargy can't be entirely blamed on a lunchtime burrito.) Use the slump to your advantage and take a quick nap, if you're able to. If you don't have access to a bed, there are pillows you can buy to help you sleep on the go.
Your circadian rhythm makes you feel alert in the morning, peaking between 7am and 9am, but after 11am your alertness levels start to drop, reaching a low between 1 and 3pm. (Meaning that your mid-afternoon lethargy can't be entirely blamed on a lunchtime burrito.)
Drink a coffee before a quick nap.
Caffeine takes 20 minutes to get going, so downing an espresso immediately before a short nap will mean it kicks in as you're waking up, making you extra alert.
Caffeine takes 20 minutes to get going, so downing an espresso immediately before a short nap will mean it kicks in as you're waking up, making you extra alert.
Get some exercise.
Two and a half hours of moderate aerobic activity or one and a quarter hours of more vigorous activity per week will help you sleep at night. Just don't do it directly before going to sleep. "Exercise can make you all hot and sweaty, and you need time to cool down before heading to bed," writes Wiseman.
Two and a half hours of moderate aerobic activity or one and a quarter hours of more vigorous activity per week will help you sleep at night. Just don't do it directly before going to sleep. "Exercise can make you all hot and sweaty, and you need time to cool down before heading to bed," writes Wiseman.
Avoid bright screens in the few hours before bed.
Research has shown that blue light keeps you awake because it suppresses the production of melatonin. Sadly, that means TVs, computers, and smartphones, as well as providing you with things to do that keep you awake, could actually be stopping you getting to sleep when you want to.If you must work late, dim your phone screen as much as you can and use a program such as f.lux to get rid of that blue glow from your computer screen. You could even go as far as wearing amber-tinted glasses – they've been shown to improve sleep quality and mood.
Research has shown that blue light keeps you awake because it suppresses the production of melatonin. Sadly, that means TVs, computers, and smartphones, as well as providing you with things to do that keep you awake, could actually be stopping you getting to sleep when you want to.
Use neutral sounds to tackle noise pollution.
Music: Kaddish (Angelic Instrumental) by Dhruva Aliman
https://dhruvaaliman.bandcamp.com/album/hard-to-get-along
http://www.dhruvaaliman.com/
Your circadian rhythm makes you feel alert in the morning, peaking between 7am and 9am, but after 11am your alertness levels start to drop, reaching a low between 1 and 3pm. (Meaning that your mid-afternoon lethargy can't be entirely blamed on a lunchtime burrito.)
Drink a coffee before a quick nap.
Caffeine takes 20 minutes to get going, so downing an espresso immediately before a short nap will mean it kicks in as you're waking up, making you extra alert.
Caffeine takes 20 minutes to get going, so downing an espresso immediately before a short nap will mean it kicks in as you're waking up, making you extra alert.
Get some exercise.
Two and a half hours of moderate aerobic activity or one and a quarter hours of more vigorous activity per week will help you sleep at night. Just don't do it directly before going to sleep. "Exercise can make you all hot and sweaty, and you need time to cool down before heading to bed," writes Wiseman.
Two and a half hours of moderate aerobic activity or one and a quarter hours of more vigorous activity per week will help you sleep at night. Just don't do it directly before going to sleep. "Exercise can make you all hot and sweaty, and you need time to cool down before heading to bed," writes Wiseman.
Avoid bright screens in the few hours before bed.
Research has shown that blue light keeps you awake because it suppresses the production of melatonin. Sadly, that means TVs, computers, and smartphones, as well as providing you with things to do that keep you awake, could actually be stopping you getting to sleep when you want to.If you must work late, dim your phone screen as much as you can and use a program such as f.lux to get rid of that blue glow from your computer screen. You could even go as far as wearing amber-tinted glasses – they've been shown to improve sleep quality and mood.
Research has shown that blue light keeps you awake because it suppresses the production of melatonin. Sadly, that means TVs, computers, and smartphones, as well as providing you with things to do that keep you awake, could actually be stopping you getting to sleep when you want to.
Use neutral sounds to tackle noise pollution.
Music: Kaddish (Angelic Instrumental) by Dhruva Aliman
https://dhruvaaliman.bandcamp.com/album/hard-to-get-along
http://www.dhruvaaliman.com/