You spend ⅓ of your life sleeping, so you better be nothing less than perfect at it.
Our brain associate darkness with night, and light with day. Being in a bright room filled with screens decreases melatonin production and makes your body believe it’s daytime.
Therefore, make sure that your bedroom is dark. Just don’t scare yourself to death, okay? 😉 Here’s some suggestions on how to block out all light:
I can’t fall asleep if I hear the slightest sound, and I think many more agree with me. Sounds can also decrease your sleep quality3 and wake you up. Damn alarm clocks!
There’s many ways you can make your bedroom quiet.
The ideal sleep temperature is about 65-70°F (18-21 °C)4. Check so you got the right temperature with thermometer.
By this point, you probably think I want to turn all bedrooms into horror movies. Dark, quiet like a graveyard and cold like the winter. But trust me, that is not the case AT ALL… 😉
The blue light from devices like phones, TV:s and computers decrease melatonin production5.
The best thing would be to not use devices 3 hours before bedtime, but we all know that’s not going to happen. Fortunately, productivity tech can help us by removing most blue light from the screen. Here’s the free programs for all devices and platforms:
To maximize the benefits, buy a pair of blue blocking glasses. They’re good for blocking blue light coming from lamps and devices where these apps aren’t available. You’ll look dorky, but they can increase sleep quality by 50%5.
What you consume can affect your sleep significantly. Here’s some suggestions on what to eat to get a great night’s sleep:
There’s also other things with caffeine in them, like many teas, energy drinks and sodas.
Stop drinking liquids 1 hour before bedtime: It can wake up in the middle of the night.
Skip the nightcap: It can make you fall asleep faster, but decreases sleep quality7 .
Here’s are 3 habits that has countless benefits, and increased sleep quality is one of them.
Gratitude: Write down 3 things you’re grateful for every morning, or before you go to sleep. It’s proven to make you more relaxed, healthy and happy – and seem to increase sleep quality by 25%8.
Meditation: While trying to sleep you’re often stressing and thinking about a thousand things. Meditation then calms you down and gives you a simple thing to focus on: your breath.
Just observe yourself breathing – feel the air coming in and going through your body. Then feel it flowing out. When you start thinking about something more interesting than your breath, bring your focus back
Exercise: 150 minutes of moderate to vigorous exercise a week can increase your sleep quality by 65%9. Although, exercise earlier in the day as exercising close to sleep just makes you more energetic.
When you’ve already done all these things, what is the “perfect” amount of sleep you can get?
“In terms of prevention, consistently sleeping 6 to 8 hours a night may therefore be optimal for health” – Study
Start at 7 hours as a baseline and then experiment to find your optimal sleep duration – everyone is different. It largely depends on age, needing less sleep the older you get.
Also, try to go to bed at the same time every day. Then you train your body to get sleepy and alert at specific times. You’ll also get more sleep if you fall asleep at the right time.
Here’s some things I’ve done to force myself to go to sleep at the same time every day (except when I’m social):
Now you know how to have a great night’s sleep.
Just start to use what sleep hacks intrigued you.
Happy sleeping! 🙂