15 Sleep Hacks That Will Help You Fall Asleep Instantly
Everyone sometimes gets into a situation where falling asleep becomes really difficult. This is when a sleep hack comes in handy.
We at Bright Side put together a list of amazing hacks that will help you slide into the dream world of Morpheus. At the end of the article, there is a cool bonus that both you and your partner will enjoy! Good night, and good luck!
15. Stick to a schedule.
A consistent bedtime can be very beneficial because it helps to form a habit. The habit will do another job: your body will get accustomed to the same schedule and start to "switch off" by itself.
14. Dim the lights.
At least one hour before sleep, turn off all the lights except for night lamps or candles. It will make your brain think “Time to sleep!“ instead of ”Oh, it’s still daytime."
13. Keep it cool.
It is scientifically proved that even babies sleep better if the temperature in the room is between 18°C and 21°C (65-70°F). This may sound a bit chilly, but you can always leave a window open and snuggle under a big warm blanket!
12. Avoid blue screens.
Blue screens tire us, but they keep the brain active. To switch it off, hit the off button on your TV, and put away your smartphone.
11. Read a boring book.
We have all been there. In our school days, all-nighters made us very sleepy. So now it’s time to use this hack — just read a boring book!
10. Use white noise apps and machines.
White noise also works wonders on babies and adults. Invest in an app or a white sound machine. Good night!
9. Take a hot bath or a shower+massage.
A hot bath or shower will relax your muscles and prepare your body for a good night’s sleep. And massage is so relaxing. Many people have dozed off into a nap during a massage.
8. Try good old milk and honey.
When Granny poured you a cup of warm milk with honey, she knew the trick. So use it now too. Just remember not to drink it right before sleep — half an hour is the best choice.
7. Don’t eat heavy food before sleep.
Proteins and some healthy carbs for dinner and a cup of camomile tea or milk before sleep is the best recipe for a good rest at night.
6. Don’t drink caffeine in the afternoon.
Caffeine, and coffee in general, should always be a morning thing. If you feel like having a cup, stick to decaf.
5. Use modern technology: sleeping headset.
Such headsets can prepare you for sleep by playing meditative music. Give it a try!
4. Keep your feet warm.
When we were kids, we all loved the blanket to be tucked in well because, perhaps unconsciously, we did not want our feet to be cold. Now it’s time to learn from childhood once more!
3. Battle snoring.
Snoring can be a problem for both the one who is suffering from the condition and the one lying next to them. Invest in an anti-snoring device or headband. It will help with breathing and sleeping.
2. Invest in a good mattress.
A comfortable mattress is, by all means, an important factor in all things related to sleep. Do some research, and get the one that is made to be physiologically perfect.
1. Exercise during the day.
Exercising can also help relax the body, but make it a daytime routine.
Bonus: Reserve your bed for only 2 activities — sleep and sex.
Program your brain to believe that your bedroom is only for 2 things: sleep and romantic pleasures. This will definitely make it easier to fall asleep. Sweet dreams!