As much as you try sleep Seven to eight hours a night, the truth is that sometimes it seems like the day doesn’t have enough hours. Of the job to healthThe quality of sleep affects almost every aspect of our life. So it is more important than ever that it is a priority.
Of course, that’s easier said than done. Whether it’s work worries or a notification from your phone, there are a number of things that can keep you up at night. However, the good news is that with a few quick tricks you can be on your way to sleeping like a baby and adding a few hours to your lethargy each week.
To find out how, here are 13 simple hacks to help you sleep 30 minutes more every night.
Do not use your phone before bed
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Try turning off your electronics at least an hour before bed. Research has shown that the blue and white light from devices like laptops, phone screens, and tablets prevent our brains from releasing melatonin, which is the hormone that helps us sleep.
Do not exercise at night
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Exercise is an important ingredient in getting a good night’s sleep. However, it is important to consider the time of day that you also exercise. According to the National Sleep Foundation, if you want to exercise vigorously during the day, it’s best to exercise in the morning or in the afternoon, as exercising too late at night can keep you up at night. Intense workouts raise your body temperature, your heart rate and stimulate your nervous system. All of this prevents you from properly closing your eyes.
Have some dinner
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Don’t feel guilty about having a small snack late at night. But instead of opening a box of ice cream, opt for walnuts or almonds. According to science, walnuts contain their own source of melatonin, the hormone responsible for triggering sleep. Almonds are high in magnesium, a mineral that not only helps you fall asleep but also helps you stay that way.
Read a physical book
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Turn off the Kindle and opt for a real book instead. According to the Mayo Clinic, by reading before bed, your body will begin to treat it as a relaxing routine that signals your mind that it is time for bed.
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Not only can you wake up dazed after a two-hour nap, but it can also affect your ability to fall asleep at night. If you’re tired, the National Sleep Foundation recommends taking a 20-minute nap early in the day. However, in the afternoon you should avoid napping altogether.
Write down your to-do list the night before
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Writing your to-do list the night before is an amazing stress reliever that can help calm your mind and get you to sleep faster. A recent study from Baylor University found that people who wrote down their to-do lists before bed fell asleep much faster than people who didn’t.
Drink chamomile tea
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Chamomile tea not only helps calm an anxious mind, but it also gets you to sleep. For this reason, having a cup before bed is the perfect option to get to sleep quickly. Research has shown that an antioxidant called apigenin is a common component of chamomile, and apigenin binds to certain receptors in the brain that initiate sleep.
Go to bed at the same time each day
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Going to bed at the same time each night can save you less time tossing and turning over. Science shows that following a regular sleep schedule can significantly cut the time it takes to fall asleep. One study found that people who switched from normal to normal sleep patterns had 45 minutes more rest per night. Another study that looked at a group of college students found similar results: Students with irregular sleep patterns took almost twice as long to fall asleep as people with normal patterns.
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Not only is laughter related to happiness, a connection between giggling and sleep has also been discovered. One study found that when people laughed, they increased their melatonin levels, which made it easier for them to fall asleep.
No more pets in bed
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It may be difficult, but it’s time to tell your furry friend to get up. Research has shown that it is harder to fall asleep and fall asleep when you have your dog or cat in bed. However, that doesn’t mean they should say goodbye altogether. In fact, the same study shows that your pet can sleep in the same room as you can help them get better rest.
to have sex
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While sex can help reduce stress, it can also help you snore more at night. A 2016 study found that people who had sex before bed not only slept better at night, but also fell asleep faster.
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There are a number of breathing techniques that are designed to help people fall asleep faster. While some can be difficult and time-consuming, a quick trick is to squeeze one nostril while breathing the other. This is known as “alternate nasal breathing”. Research has shown that it helps people calm their nerves and lower their heart rate so you can relax and fall asleep.
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First of all, the most important thing you can do to sleep better is to be consistent. Research published in Sleep found that having a consistent pre-bed routine was associated with a significant improvement in sleep quality.