Sleep is often overlooked as an important aspect of our lives, but it can be pivotal to how our entire day goes. Unfortunately, many of us struggle with getting the right amount of quality sleep. But fear not, there are plenty of tips and techniques out there to help you have a great night's sleep. Here are 10 techniques we found that actually work, including the most effective one that no one talks about.
Stick to a routine. The key to a healthy sleep routine is exactly that - routine. Try to sleep and wake at roughly the same time each night to help your neurotransmitters and circadian rhythm.
Avoid eating a meal too close to bedtime. Late-night snacking can prevent your digestive system from winding down and keep you up.
Take a cold shower before bed. A cool body temperature can promote better sleep, and a cold shower is a sure-fire way to relax your body.
Avoid using your smartphone before bed. The blue light from screens can disrupt your body's natural sleep cycle, making it harder to fall asleep. Try not to look at your phone for at least two hours before bed.
Take a warm bath or shower. A warm bath or shower raises your body temperature, causing it to work harder to cool down. This makes it easier to fall asleep.
Limit alcohol consumption. While alcohol may make you feel sleepy, it actually disrupts sleep quality, leaving you feeling worse in the morning.
Don't hit the snooze button. Hitting snooze can ruin your energy levels throughout the day. Leave your phone across the room and drink a glass of water to help you get up and start your day.
Calm your mind before bed. Avoid stressful activities before bed, and try reading, listening to music, or a podcast to help your brain associate relaxation with sleep.
Avoid too much caffeine. The half-life of caffeine is eight hours, meaning it can disrupt your sleep quality even if you have it earlier in the day.
Stop worrying about sleep. Anxiety about sleeping well can hinder a good night's sleep. Put things into a long-term perspective and learn to enjoy a well-earned rest.
Sleep is the best performance-enhancing drug that isn't a drug. Following good, healthy lifestyle habits and eliminating factors that disrupt your sleep can lead to a more productive day. Knowing what to avoid and what factors promote better sleep can lead to an overall better sleep routine and hopefully, a more productive you.