5 Hacks for a Better Night’s Sleep

Humans spend, on average, one third of their lives sleeping. If we spend so much time asleep, why do we often feel so tired?

If you’re interested in learning some ways to fight fatigue, check out our Fatigue Fixes for Your 5 Worst Energy-Zapping Habits. In this blog post, we want to give you 5 hacks that can ensure a better night’s sleep.

    1. Put away the technology: Studies have shown that the blue light from screens can decrease your body’s production of melatonin, which your body makes to help you fall asleep. Switch to a book or activity (knitting, crocheting, journaling) an hour or more before bed. If you MUST check a device, make sure it is in Night Mode (more orange light vs blue light). However no technology will still be the most conducive to falling asleep.
    2. Journal it out: If you’re tossing and turning with something on your mind, write it down! Once it’s on paper, you can let it go with comfort and security that it will be there waiting for you when you wake up tomorrow morning.
    3. Make your bedroom a sacred place: bedrooms are for sleeping and for sex. If you need to work at home, work in a separate space. Otherwise, your bedroom can become associated with your work related stress, and not the most conducive environment for a good night’s sleep.
    4. Put down the caffeine, and avoid the alcohol: Drink your last cup of coffee of the day before 2:00 pm, and avoid alcohol if you can. Alcoholic beverages can decrease the quality of your sleep. Even if you get a full 8 hours, you might still feel exhausted!
    5. Take a series of deep breaths: Long, controlled breathing can decrease your heart rate, and bring you back to a somewhat meditative, sleep-like state. Concentrate on your breathing. Next, depending on your lung capacity, try inhaling for 4 – 8 counts, and exhaling on the same number of counts. This should hopefully calm your mind and aid you in sleep.

It’s been shown that regular exercise can help improve sleep quality, but you may be thinking, “What if I don’t have time for both and have to choose between working out and sleeping?” We have you covered. If you can find just 10 minutes a day, you can still get your heart rate up and get a better night’s sleep. Check out our 7 proven hacks for finally getting your body back in under 10 minutes a day (without a gym!)

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