You can take expensive humidifiers, essential oils, and blackout curtains off your shopping list. These simple sleeping hacks will help you get the rest you deserve!
Know the Ideal Time to Nap
The magic time frame for a blissful afternoon nap is between the hours of 1pm and 3pm. Take a cue from the traditional siesta; have a filling lunch and then relax into an after-meal nap. Just make sure that you don’t sleep too long! You’ll need to set an alarm.
Grab a Cup of Joe Before Naptime
Believe it or not, sipping on some coffee before you nap can help you once it’s time to wake up. Of course, this depends on the length of your nap, but if you’re going for a shorter power nap, then drink the coffee beforehand. The effects of the caffeine won’t kick in until 20 minutes at least, so when you wake up you will feel more refreshed!
Regular exercise is proven to help with your sleep. In fact, people who exercise regularly often report falling asleep faster and they find waking up much easier than those who don’t exercise. You don’t have to be a star athlete to exercise; just try going for a daily walk or jog, or try fitness classes such as spinning, dancing, or Zumba. If you’re doing light aerobic activity, aim for 2 ½ hours a week. For more vigorous exercise, shoot for 1 ¼ hours a week.
Stay Away From Tech
An hour or two before your regular bedtime, turn off your technology. That means no smartphones, tablets, laptops, or television. The horror, right? Instead, try doing some yoga or reading a book. These activities will help you calm down and will send a message to your brain that it’s time to prepare for bedtime. There is science behind this: the blue lights from screens prevents the secretion of melatonin, the chemical that signals sleep to the brain.
Make Your Bedroom Temperature Just Right
Besides having the perfect bed to sleep on, you want the bedroom environment to be well-suited for sleep. The ideal temperature is 65 degrees Fahrenheit (18 degrees Celsius) and the humidity level should be at 65%. Also, make sure that keep warm socks on your feet if you tend to get cold during the night. If you are on the hotter side, then keep your feet out from under the covers while you snooze.
Nosh on This for Better Sleep
Bedtime snacks are great, but make sure that you eat wisely! Try these snacks to help you drift off to dreamland.
- Granola and yogurt
- Handful of walnuts
- A bowl of popcorn
- Whole wheat toast with peanut butter
- Oatmeal and bananas
The good carbs and protein in these snacks produce tryptophan, the sleep hormone, and sends it to the brain to trigger sleepiness.