Blog posts 65 Sleep Hacks That Actually Work: Backed by Science (Part 6)
51. Try bright light therapy: Bright light helps stabilize circadian rhythms with light. To use this sleep hack, purchase a therapeutic lamp that produces a spectrum of sunshine-simulating light. Use a light box for 30 minutes to an hour in the morning to get the most out of them. The light will help balance your circadian rhythm, giving you more energy, improving your mood, and increasing sleep quality.
52. Use your own internal clock: Relying on your own body’s internal clock is a great way to hack your sleep. Simply go to bed when you’re tired and wake up naturally. This method is called free-running sleep and is probably the most logical way to sleep.
53. Learn about sleep cycles: Understanding the science behind sleep can help you sleep better. Our sleep cycles last in 90-minute intervals and if you wake up in the middle of a cycle, you will feel groggy (this is why alarms make us feel tired). Try the Sleep Cycle app to track your cycles and get a better idea of how much time you spend in each cycle.
54. Turn up some calming tunes or a podcast: With everything from meditative guides to soothing bedtime stories, sleep podcasts are a perfect way to relax and unwind before bed. Listening to calm and soothing music will help as well.
55. Put up a sleep mask: A sleep mask is a simple solution to hack your sleep. Wearing a sleep mask to block out excessive light in your room-this is especially beneficial for those who work nights or suffer from insomnia. A 2010 study found
56. Meditate: Meditation is a great way to clear your mind and relax before bed. It will help you relax and prepare for sleep while helping rid yourself from the stresses of the day. Meditation is proven to help fight insomnia and improve sleep quality. To get started, download meditation apps or try some of these meditations before bed.
57. Quit smoking: The effects of smoking are well known. Many don’t realize that puffing on a cigarette can lead to poor sleep. Cigarettes contain nicotine, which is a stimulant that keeps you awake. If you smoke near bedtime, this will interfere with your ability to sleep. Smokers are also more likely to suffer from sleep apnea and wake up during the night.
58. Listen to a sleep podcast: Sleep podcasts are a perfect way to unwind and quiet your mind before bed. With everything from meditative guides to soothing bedtime stories, you'll be sure to find the perfect podcast to lull you to sleep.
59. Mellow out with some melatonin: One of the best ways to get to sleep and relax is with melatonin. This hormone is created in our bodies as a signal to go to sleep. Sometimes, this doesn’t work as nature intended. When this happens, you can take melatonin and get back on track with your sleep.