65 Sleep Hacks That Actually Work: Backed by Science (Part 5)
41. Limit alcohol: While it might be tempting to relax with a glass of wine after a long day, consuming alcohol before bed will interfere with getting a good night's sleep. Limit yourself to one drink at dinner and stay away from booze for at least four hours before bed.
42. Try yoga: Find yourself staring at the wall with your mind racing while you’re in bed? Try yoga! The relaxing stretches are great for helping you unwind, relieve tension, and help you focus on your breathing. A CDC survey of yoga practitioners found that 55% reported improved sleep and 85% reported decreased stress.
43. Warm up your feet: Keeping your feet warm is not only comfortable but can help you sleep. One study found that those living in a cool environment who wore socks to bed slept longer than those who didn’t sleep with socks.
44. Drink chamomile tea: A warm glass of tea is a great way to relax before bed. Chamomile tea, in particular, is high in apigenin, an antioxidant that helps regulate sleep. Try a cup before bed to boost your sleep quality and relax.
45. Take a warm bath: Taking a warm shower or bath before bed will help you fall asleep faster. Warm water heats your body up and then cools off quickly. This temperature change signals to your brain that it's time to sleep. For best results, take a warm shower 90 minutes before bed.
46. Use red light: Contrary to blue light, red help can help you sleep. Red light doesn’t suppress the release of melatonin and can improve your sleep quality. A study found that small amounts of exposure to red light increased sleep quality. Try a red light lamp or light bulb.
47. Try white noise: Adding a white noise machine to your sleep routine can help you fall asleep faster and sleep more soundly. Using a white noise machine can reduce the time it takes to fall asleep by about 40 minutes.
48. Add some greenery: Houseplants are a great way to add some decor to your space and bring a little bit of nature indoors. Certain plants promote relaxation, purify the air from household toxins like formaldehyde and benzene, and improve sleep by creating clean air and an inviting environment.
49. Use a light alarm: Hate the sound of a jarring alarm? Wake up with light instead. Light alarms mimic the natural sunrise to help you wake up and regulate your circadian rhythm.The alarm works by gradually increasing the light until you're awake.
50. Upgrade your mattress: Since we spent up to one-third of our lives asleep, it makes sense that we would want to make the best of our sleep space. Investing in a good mattress will help you fall asleep faster, keep you comfortable, and prevent aches and pains.