Heads up: This article was commissioned as a part of the Adam Rush Project. It was an experiment I did a few years ago to see if having books written by ghostwriters would be commercially viable. It wasn't. That said, the following article was written by someone else and not yet edited to my standards. I hope to find time to rewrite it myself in the future, but for now, read with caution.
Disclaimer: I wish I could tell you that I’m a doctor, but I can’t. I’m just an inquisitive author with a background in science and a love for practical research. The content of this article is provided for informational purposes only and should not be construed as medical advice. If you want medical advice, ask a real doctor.
Over the last few decades, there has been a significant increase in the availability of over-the-counter sleep aids. Alarming reports indicate that the use of sleep aids among teenagers and young adults has increased. Transient insomnia affects approximately 80% of the population, with approximately 15% experiencing chronic insomnia. However, sleeping pills are not the optimal solution for combating insomnia, and it is advisable to try safer methods first. This article provides some sleep hacks that you can try.
Block Out All Sources of Light
To improve the quality of your sleep, it’s essential to create a dark environment in your room. Block out all sources of light, paying special attention to the windows. Cover any distracting LED lights with black electrical tape.
The Bedtime Routine
To prepare for a good night’s sleep, it’s recommended that you start your bedtime routine at least two hours before your desired bedtime. Dim the lights in your surroundings and turn off any electronic devices, including the television. Avoid consuming caffeine or alcohol at least two hours before you plan to sleep, ideally ending caffeine intake at least eight hours before bedtime.
Sleep Earlier
It’s best to prioritize nighttime sleep, which occurs approximately two hours after sunset. Cortisol levels typically surge after this time, which can keep you awake. Therefore, aim to go to bed before nightfall whenever possible. In the evening, focus on engaging in relaxing activities that can help you wind down. Additionally, try to complete your exercise routine at least two hours before your desired bedtime.
Take a Hot-Cold Shower
To improve the quality of your sleep, consider taking a hot-cold shower. While there is no definitive explanation for why this method works, some scientists believe that it may mimic the body’s natural temperature fluctuations before sleep. As your body temperature rises during a hot shower, it suddenly drops once you exit the shower, sending a signal to your body that it’s time to sleep.
Read a Book
To wind down before bedtime, simply turn down the lights, snuggle into your blankets, and enjoy a good read of your favorite story. It’s recommended to read fiction before sleep, as it helps remove visual stimulation and takes your mind off problem-solving. Keep your favorite book on your bedside table for easy access and aim to read for up to an hour before bedtime.
Keep Consistent Sleep Times
By establishing a consistent sleep-wake schedule, your body will naturally adapt to the routine, turning it into a habit. To do this, set a regular bedtime to create a pattern and regulate your biological clock. As you maintain this routine, your body will learn to adjust its hormone levels accordingly, helping you feel sleepy at the same time each day.
Eat Healthy
Studies have shown that consuming fruits, leafy vegetables, and pulses can improve sleep quality by enhancing the body’s balance of minerals. Additionally, certain foods contain sleep-inducing compounds. For example, turkey is rich in tryptophan, which can cause drowsiness and help you sleep better.
Meditate
Meditation can be a helpful tool for calming the mind before bedtime. By inducing relaxation, it promotes drowsiness and makes it easier to fall asleep. A clear and uncluttered mind can greatly enhance the quality of your sleep.
Try Different Sleep Positions
There are several sleep positions that you can try to find the one that works best for you. The freefall position involves lying on your stomach and turning your head to the side, while the fetal position involves curling up on one side of the bed. Another position to consider is “the log,” where you lie on your side with your arms straight down by your sides.
Keep Your Room Cool
To optimize your sleeping conditions, maintain a temperature range of 60 to 67 degrees Fahrenheit in your bedroom. As you settle into bed, your body temperature naturally decreases, which can help induce sleep. By keeping your room cool, you can facilitate this process and improve the quality of your sleep. In contrast, higher temperatures can cause restlessness and negatively impact your sleep.
Follow a Polyphasic Sleep Pattern
A polyphasic sleep pattern involves taking multiple naps throughout the day in addition to nighttime sleep. By experimenting with sleeping less at night and incorporating well-timed naps into your routine, it’s theoretically possible to get away with as little as two hours of sleep per day.
Make Sure Your Room Smells Nice
Certain scents are known to have a calming effect on the mind and can promote relaxation and better sleep. One of the most popular scents for this purpose is lavender, which has been shown in studies to reduce anxiety levels and improve sleep quality. You can try incorporating lavender essential oil into your bedtime routine by adding a few drops to a diffuser or spray bottle and using it to create a soothing aroma in your bedroom. Additionally, other scents such as chamomile, vanilla, and sandalwood are also known for their calming properties and can be helpful for promoting a restful night’s sleep.
Summary
- Block out all sources of light.
- Have a bedtime routine.
- Sleep earlier.
- Take a hot-cold shower
- Read a book.
- Keep consistent sleep times.
- Eat healthy.
- Meditate
- Try different sleep positions.
- Keep your room cool
- Follow a polyphasic sleep pattern
- Make sure your room smells nice.