Changing your sheets everyday, warm a glass of milk with honey and cumin, stare at the moon and wish it a goodnight. These are all sleep hacks that sadly, we have had no luck with. A Lot of time has been spent looking for the hidden gems at the edge of the sleep universe. Here's what we found that actually helped us have a great night sleep. The last one is the most uncommon , most effective.
- Routine. The key to a healthy sleep routine is exactly that. Routine. Try to always wake up and go to sleep at the same time. Your neurotransmitters and circadian rhythm will thank you for it.
- Don't eat a meal too soon before bed. Your digestive system will keep you up
- Cold shower before bed. Cooler body temperature = Better sleep.
- To combat trouble falling asleep, try and get out of the habit of looking at your smartphone for extended periods of time before bed. We tracked our deep sleep quality for a month where we didn’t look at our phone for a whole two hours before bed. Deep sleep rose dramatically. The blue light literally tells your lizard brain the sun is here, time to wake up.
- Baths help. Specifically warm baths. Interestingly a warm bath or shower makes your body hot, after your body works harder to cool your core body temperature down.This makes it far easier to actually fall asleep.
- Alcohol. A common misconception about alcohol is it helps you sleep. Sadly it disrupts sleep quality massively. Nothing wrong with wetting the whistle from time to time. We recommend to try and not make it part of your sleep routine.
- Never press the snooze button. Pressing the snooze button ruins energy levels throughout the day. Avoid the snooze button and the no blue light before bed rules by leaving your phone at the other side of the room, with a large glass of water ready for you to get up, turn off the alarm, drink the water. After you do this chances are you won’t go back to sleep and hit the snooze button.
- Calm your mind down effectively. The associations made by the brain when it comes to sleep are so important. This is why some people report being better able to fall back to sleep after brushing their teeth for the second time. There is a built association with sleeping.
- Avoid too much caffeine late in the day.Few people know that the half life of caffeine is actually eight hours. Most of it will be out of your system. Saying that the remaining caffeine can disrupt your sleep quality.
- Stop worrying about sleep. Anxiety about sleeping well hinders a good nights sleep. A good way to do this is to put things into perspective. Take a longer term horizon. Most problems don't look that bad when taken into a ten year context.
Sleep is the best performance enhancing drug that isn't a drug. Yeah we know, that sounds crazy but it’s true. To ensure you experience good sleep it’s essential to follow good lifestyle habits and to eliminate the factors that are causing you disturbed sleep. Sometimes it's better to know what to avoid over what not to.