Sleeping Hacks That Will Let You Sleep Better As Science Backs It Up
Healthy Living Sleeping
According to reports 60 million people suffer from insomnia. 2 out of 10 Americas have a sleeping disorder. Those numbers are quite high in today’s fast-paced world. Lack of sleep can have some serious repercussions. This is why treating sleep disorders have become a priority and that is why there are even sleep hacks.
‘Hacks’ is a term given to anything that can help us do something faster. It normally isn’t the right way to do it but just an alternative and fast way to do it. But, these sleep hacks we have gathered have science backing it up to make them more effective and helpful.
1. Aging and pregnancy both affect sleep
Most of us have seen that our grandparents wake up early. This is because, with age, sleep becomes harder to get. Also, since older people do relatively less work, they need less sleep. Another natural cause of sleeplessness is pregnancy. The body is in severe discomfort at most times. This is especially relevant from the fifth month onwards.
2. If you have insomnia, try staying awake
It may sound contradictory to try to stay awake while trying to sleep, but for those suffering from insomnia, it just might work. Insomnia is a disorder which results in difficulty in falling asleep. According to a study conducted in 2003 by Niall M. Broomfield and Colin A. Espie, insomniacs fell asleep faster when they were told to stay awake.
3. This method
This method is actually called Paradoxical Intention (PI) and is gaining more and more popular among insomniacs. It works by eliminating voluntary sleep effort, which reduces sleep performance anxiety. Those who were asked to try to stay awake fell asleep faster than those who were trying to sleep. By reducing anxiety over sleeplessness, which insomniacs suffer from, this method helps them relax and sleep easily.
4. Sleep on your left side
It may seem that our bodies are exactly symmetrical. While this is true externally, our internal organs are designated their own positions. Sleeping on your left ensures that the stomach and gastric juices remain lower than the esophagus. Sleeping on your right may cause the stomach juices to interact with the oesophagus, which can cause heartburn.
5. If you sleep on your stomach, use a soft pillow
There are many people who sleep on their stomach. However, it is important to know, that while sleeping on your stomach, you shouldn’t be using a stiff pillow. You will not feel comfortable and your neck won’t be at an angle that is comfortable. This may cause neck pain. Use a softer pillow and keep it under your forehead.
6. Keep a pillow for the legs
Many of us already have a habit of sleeping with a pillow between our knees or under our feet or legs. This is a good thing to do because it helps eliminate gaps between the body and the mattress. Elevating your legs a little on a higher pillow may also help if you suffer from leg pain.
7. Remove clocks from the bedroom
This may seem redundant because most of us check the time on our phones in the absence of a clock, but the point is to not look at the time. Checking the time may increase anxiety because we are worried about not sleeping. Put your phone away and remove clocks so you can relax and possibly sleep better.
8. Use aromatherapy candles
Aromatherapy is the process of using smells and scents for ailments. The scent of lavender and chamomile can help induce sleep and relax the body and mind. Using candles scented with lavender and chamomile will help you sleep better. Also, the light from the candle is much more soothing than a bedside lamp.
9. Use blankets and pillows to eliminate gaps
If you are someone who experiences body pain after waking up, you need to use a different mattress. This is most common in side sleepers. The pressure points need a special mattress. In case you cannot buy one now, simply use blankets and pillows to cushion your body and remove gaps between the mattress and your body. This should help with pain in the hips and shoulders.
10. Be careful
As you may have guessed, there are obvious risks to lighting a candle in the bedroom. To eliminate these risks, firstly, buy candles in jars or safety containers. Secondly, blow out the candle before you fall asleep. You can also use small candles that will burn out in a certain amount of time.
11. Blow bubbles before sleeping
Rachel Marie E. Salas is a Professor of Neurology and she recommends blowing bubbles before sleeping if you have trouble sleeping. This works like a deep breathing exercise and can help you clear your mind and process any thoughts that are disturbing you. It relaxes your mind and body.
12. If you can’t sleep, get up and do something
If you have been lying awake, trying hard to sleep but have failed, just get up and do something. Do something simple and relaxing like reading a book or painting or solving a puzzle. According to Prof. Richard Wiseman, this helps you to make sure your brain stops associating sleeplessness with your bed.
13. Invest in a better mattress
It is very important to get a good night’s sleep because everyone has a busy life and we all need to work. One of the most crucial things, when it comes to sleep, is a good mattress. Technology has progressed and today there are mattresses that target specific problems. Orthopedic mattresses are there for alleviating pain, cooling mattresses are there to help you relax, etc. It may seem like an expensive investment, but it is worth it.
14. Banana peel drink
Bananas are full of magnesium and his mineral may help relax you and bring sleep. To make the banana water, all you need is filtered water and an organic clean banana. Slice off both ends of the banana and place it in boiling water. After boiling for 10 minutes, strain and pour in a jug or mug. Add some cinnamon or just drink it plain before sleeping.
‘Hacks’ is a term given to anything that can help us do something faster. It normally isn’t the right way to do it but just an alternative and fast way to do it. But, these sleep hacks we have gathered have science backing it up to make them more effective and helpful.
1. Aging and pregnancy both affect sleep
Most of us have seen that our grandparents wake up early. This is because, with age, sleep becomes harder to get. Also, since older people do relatively less work, they need less sleep. Another natural cause of sleeplessness is pregnancy. The body is in severe discomfort at most times. This is especially relevant from the fifth month onwards.
2. If you have insomnia, try staying awake
It may sound contradictory to try to stay awake while trying to sleep, but for those suffering from insomnia, it just might work. Insomnia is a disorder which results in difficulty in falling asleep. According to a study conducted in 2003 by Niall M. Broomfield and Colin A. Espie, insomniacs fell asleep faster when they were told to stay awake.
3. This method
This method is actually called Paradoxical Intention (PI) and is gaining more and more popular among insomniacs. It works by eliminating voluntary sleep effort, which reduces sleep performance anxiety. Those who were asked to try to stay awake fell asleep faster than those who were trying to sleep. By reducing anxiety over sleeplessness, which insomniacs suffer from, this method helps them relax and sleep easily.
4. Sleep on your left side
It may seem that our bodies are exactly symmetrical. While this is true externally, our internal organs are designated their own positions. Sleeping on your left ensures that the stomach and gastric juices remain lower than the esophagus. Sleeping on your right may cause the stomach juices to interact with the oesophagus, which can cause heartburn.
5. If you sleep on your stomach, use a soft pillow
There are many people who sleep on their stomach. However, it is important to know, that while sleeping on your stomach, you shouldn’t be using a stiff pillow. You will not feel comfortable and your neck won’t be at an angle that is comfortable. This may cause neck pain. Use a softer pillow and keep it under your forehead.
6. Keep a pillow for the legs
Many of us already have a habit of sleeping with a pillow between our knees or under our feet or legs. This is a good thing to do because it helps eliminate gaps between the body and the mattress. Elevating your legs a little on a higher pillow may also help if you suffer from leg pain.
7. Remove clocks from the bedroom
This may seem redundant because most of us check the time on our phones in the absence of a clock, but the point is to not look at the time. Checking the time may increase anxiety because we are worried about not sleeping. Put your phone away and remove clocks so you can relax and possibly sleep better.
8. Use aromatherapy candles
Aromatherapy is the process of using smells and scents for ailments. The scent of lavender and chamomile can help induce sleep and relax the body and mind. Using candles scented with lavender and chamomile will help you sleep better. Also, the light from the candle is much more soothing than a bedside lamp.
9. Use blankets and pillows to eliminate gaps
If you are someone who experiences body pain after waking up, you need to use a different mattress. This is most common in side sleepers. The pressure points need a special mattress. In case you cannot buy one now, simply use blankets and pillows to cushion your body and remove gaps between the mattress and your body. This should help with pain in the hips and shoulders.
10. Be careful
As you may have guessed, there are obvious risks to lighting a candle in the bedroom. To eliminate these risks, firstly, buy candles in jars or safety containers. Secondly, blow out the candle before you fall asleep. You can also use small candles that will burn out in a certain amount of time.
11. Blow bubbles before sleeping
Rachel Marie E. Salas is a Professor of Neurology and she recommends blowing bubbles before sleeping if you have trouble sleeping. This works like a deep breathing exercise and can help you clear your mind and process any thoughts that are disturbing you. It relaxes your mind and body.
12. If you can’t sleep, get up and do something
If you have been lying awake, trying hard to sleep but have failed, just get up and do something. Do something simple and relaxing like reading a book or painting or solving a puzzle. According to Prof. Richard Wiseman, this helps you to make sure your brain stops associating sleeplessness with your bed.
13. Invest in a better mattress
It is very important to get a good night’s sleep because everyone has a busy life and we all need to work. One of the most crucial things, when it comes to sleep, is a good mattress. Technology has progressed and today there are mattresses that target specific problems. Orthopedic mattresses are there for alleviating pain, cooling mattresses are there to help you relax, etc. It may seem like an expensive investment, but it is worth it.
14. Banana peel drink
Bananas are full of magnesium and his mineral may help relax you and bring sleep. To make the banana water, all you need is filtered water and an organic clean banana. Slice off both ends of the banana and place it in boiling water. After boiling for 10 minutes, strain and pour in a jug or mug. Add some cinnamon or just drink it plain before sleeping.
