65 Sleep Hacks That Actually Work: Backed by Science (Part 4)

November 06, 2021

Sleep Hacks for Everyone

30. Banish clutter: A messy room can overwhelm your senses and distract you from the task at hand––sleeping. Keeping your room clean will ensure that you can relax before bed instead of focusing on the mess in your room.

31. Clean your sheets: Keeping your sheets clean can make your room more inviting and will help you relax knowing you're sleeping on a clean surface. Plus, there's nothing better than the feeling of clean sheets. Wash your sheets weekly and have an extra pair on hand.

32. Don’t fall asleep too soon after eating: After eating a big meal, it can be tempting to curl up and fall asleep. Laying down, sleeping, or even both too soon after eating is associated with an increase of acid reflux and GERD symptoms. To prevent these symptoms, it’s best to avoid eating less than 3 hours before bed.

33. Wake up with music: Waking up with your favorite song or happy music is proven to help you wake up faster, in a better mood, and increases reaction time. Make yourself a happy playlist or find one on Spotify and play it in the morning for a boost.

34. Get the right pillow: Getting the proper pillow will make a huge difference in how you sleep. Everyone's tastes are different, but look for a pillow that supports your neck that you find comfortable and works the best for your body and sleep position.

35. Sip on some tart cherry juice: Tart cherry juice is proven to be a natural sleep aid and has numerous other health benefits. One study found that those who drank two cups of tart cherry juice per day increased sleep time and sleep efficiency.

36. Relax with some essential oils: Aromatherapy with essential oils like lavender, chamomile, and eucalyptus can help you relax and get to sleep. Try using an essential oil diffuser or spray in your room before bed and you’ll drift off in no time.

37. Avoid exercise at least two hours before bed: Adding exercise to your routine is vital for good health and keeping your cardiovascular health in check. Exercise can help you sleep if you do it earlier in the day-ideally in the morning. Working out too close to bedtime can leave you staring at the clock. Exercise increases adrenaline which increases your heart rate and can keep you awake. Keep your workouts away from bedtime for the best sleep.

38. Workout in the morning: Being a morning person isn’t for everyone. Research shows that working out in the morning can boost metabolism, help you more focused throughout the day, and help keep your weight in check. A morning workout will also prevent you from

39. Try a weighted blanket: This bedding trend has some weight behind it. Weighted blankets have a soothing effect and may help with anxiety, insomnia, serotonin production. The American Academy of Sleep Medicine found that sleeping with a weighted blanket decreases insomnia symptoms.

40. Cool down: Ever notice you sleep so much better when your room is cool? That’s because adults have the best quality sleep when the temperature is between 60 and 67 degrees Fahrenheit. If you find yourself waking up sweating or freezing cold, try adjusting the temperature until you find what’s best for you.
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